Living Pri
Health E-Hints
The Hruska Clinic is dedicated to helping you live healthier and symptom free! Below you will find healthy hints to make your life a little better, the PRI way!
Hruska Clinic Winter Recommendations, by Lori Thomsen, PRC
Winter often finds us busy with the holidays, making New Year’s resolutions to increase activity, and dealing with snow and ice that comes with the season. Unfortunately, in the Clinic we often see pain and injury resulting from these events. Remember that our bodies are all asymmetrical. We have a liver on the right side that weights approximately three to four pounds and a spleen on the left that doesn’t even weigh a pound; three lobes of our lung on the right and only two on the left, and a heart that sits more in our upper left trunk. This reinforces a tendency in all of us to stand on our right leg and rotate our upper trunk to the left. Couple this right leg and upper trunk rotation to the left with a world that works counterclockwise, you can understand the Hruska Clinic philosophy of trying to maintain balance in your body by having you stand on your left leg and rotate your trunk to the right with correct breathing and muscle integration. It is our strongest desire to empower our patients with tools to keep you healthy and pain-free.
Here are my top recommendations for you this winter:
1) Treadmill walking or running: It is always our preference to have you perform these tasks on a non-moving surface. The moving surface of a treadmill does not allow your hamstrings to work hard. Your hamstrings are one of the major stabilizers of your pelvis in that they help to keep it upright. We certainly understand, however that the winter temperatures, snow, and ice may not allow for you to be outside safely. I lived in North Dakota for four years and trained on my treadmill 90% during the winter for my second marathon--it just has to be done at times. If this is the case, consider increasing the incline of your treadmill to 2-3 percent - this will allow your hamstrings and glutes to work harder for you on the moving surface.
2) Shoveling snow: This is repetitive activity that results in a lot of low back pain injuries. Remember our tendency is to have our weight on our right leg while shoveling the snow, rotating our trunk to the left. Like any repetivite activity, you need to balance your body or keep it symmetrical to prevent injury. Do one row of snow on your right leg and rotating to the left, however the next row should be done opposite. Standing with your weight on your left leg with your right leg ahead of it, shift your weight back onto your left heel, and rotate your trunk to the right. If you wanted to integrate this further, inhale thru your nose as you shift your weight back onto your left heel and then exhale thru your mouth as you shovel the snow and throw it to the right. This will be more ackward and slower than being on your right leg and rotating your body to the left, however a happier back can be the result.
3) Scraping windshields: Take this opportunity to reinforce clockwise activity. Stand on your left leg and scrape your windshield with your left hand, thus rotating your trunk to the right.
4) Holiday shopping: Miles and miles of walking can be endured as we walk the grocery stores and malls during this holiday season. Wearing good shoes that support your heels and allow you to find and feel the arch of the shoe is important in your ability to shift into your hips. Reinforcing your ability to find and feel your right arch will increase your ability to shift into your left hip. Also, keeping in mind our asymmetrical tendencies, try to lead with your left arm and right leg when you start to walk and then while walking reach more with your left arm versus your right. This too will assist with increasing your ability to shift into your left hip.
5) Stress: Breathing with your diaphragm can be an easy de-stressor this winter. Neck and shoulder tension with headaches often times can be the result of improper breathing patterns. Quiet breathing should be done through your nose, however at times throughout the day take in some deep breaths. Breathe in through your nose and let your chest expand. Don’t pull your air in with your neck or shoulders (no shoulder shrugs). Exhale through your mouth letting your ribs and sternum go down. I like to teach my patients to perform a deep “sigh” out. This assists with getting your ribs and sternum to drop. Concentrate on a deep and longer exhalation versus inhalation. Pause after your deep exhalation for 4-6 seconds then inhale thru your nose. Continue this cycle for 4-5 deep breaths.
To contact Lori, click here.
Hruska Clinic Restorative Physical Therapy Services
5241 R Street, Lincoln, Nebraska 68504
Phone: (402) 467-4545 | Contact Us