Good Body Mechanics, Brings Good Posture

I have found that in order to manage posture issues, it helps to have some type of physical exercise program that is geared towards maintaining symmetry while also providing strength, flexibility, control, etc. Examples would be be Yoga, tai chi, Pilates, kettle bells, and some weight training (with lighter weights). Most people don’t realize that they have a posture issue until they have pain and discomfort. It is similar to have tires on one’s car that are out of alignment, where the owner sees and feels their car bouncing around so they replace the balding tires. A few months later the problem returns and they again replace the tires, but the alignment is the root problem. I know a root cause of postural issues is sometimes the lack of flexibility and muscle tone to keep the spine and associated joints and muscles in the proper alignment.

I have had issues with my posture due to an old knee injury affecting other parts of my body, causing me to pursue TCM, chiropractic, yoga, massage, rolfing, martial arts and maybe a few others. I attached a graphic I produced a while back showing what I have learned from my teachers and other CAM practitioners.

From my past experiences, many people lift weights with the goal of becoming stronger or cosmetically more “in shape” which are both admirable results to pursue. I have found that training with lighter weights, with exercises that work more than just the main muscles groups, can actually provide better overall body strength as well as flexibility, control, reflex, speed and eventually power. This latter concept can often lead to better posture and consequently less chronic pain issues.

Depending upon the trainer, instructor and/or practitioner heavy weight training is often geared towards the main muscle groups of the pectorals, abdominals, quadriceps, glutes, biceps, triceps, etc. Some exercise programs with lighter weights, wrist/ankle weights, medicine balls, kettle bells, etc. are sometime referred to as functional training, where the movement of the body with the weights for resistance is more of the focus than just trying to lift a certain amount of weight.

From my experience, staying active and even more specifically being engaged in exercise methods that not only stretch but encourage strength and flexibility are key components of managing chronic pain. Many types of pain relief methods whether massage, pharmaceuticals, heat/cold therapy, acupuncture, etc. often address the symptoms of the root cause of the pain. Chronic pain issues of the spine can be relieved but in order to find long-term benefits there needs to be some muscle tone to hold the proper alignments of the muscles, bones, fascia, nerves etc. in place. Flexibility is needed to allow a comfortable range of motion for joint mobility. So to sum it up, pain relief methods can help, but long-term benefits come from strength, stability, flexibility and range of motion, or so I have been taught and experienced.

Be well, get healthy, be wise.

I am currently available for health and wellness lectures and classes for group, & private instruction in the Orlando, Florida area. Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

https://www.facebook.com/MindAndBodyExercises/

https://www.youtube.com/c/MindandBodyExercises

https://mindandbodyexercises.wordpress.com/

Masters Council

Vitamin D – 6 Things You Didn’t Know

More people have been staying inside for months now, to avoid Covid19. As a consequence, people may now be suffering more from vitamin D3 deficiency (metabolism & bone issues), seasonal affective disorder (SAD) (depression), drug & alcohol overuse and overdoses, and many other issues relative to sitting far more than previously.

A vaccine or other medicines can’t fix someone if they are not living a healthy lifestyle to begin with.

Get out and get some fresh air, sunlight (not too much-avoid skin cancer!), physical activity and maybe something safe and fun!

Be well, stay healthy, be wise!

Mind and Body Exercises on Google: https://posts.gle/aD47Qo

Jim Moltzan

407-234-0119

www.MindAndBodyExercises.com

A Healthy Spine Makes a Happy Person

Why do most people not take care of their spine, until they have back issues?

Not having back pain, does not necessarily mean your spine is in great shape! If not disease nor illness is a goal, we need to focus on being fit, well & healthy. Good health usually comes at a cost of time, effort, sacrifice and resources; or a combination of the prior. Most people don’t care to make the investment into taking care of themselves until after they are injured. even then, most people with back issues often choose pain medicines or sometimes surgery over exercise or lifestyle changes that can improve their situation. Traumatic injuries are often best treated with emergency surgery and that is really not the topic of this post.

In 2019, 20.4% of adults had chronic pain and 7.4% of adults had chronic pain that frequently limited life or work activities (referred to as high impact chronic pain) in the past 3 months.

Chronic pain and high-impact chronic pain both increased with age and were highest among adults aged 65 and over.

Non-Hispanic white adults (23.6%) were more likely to have chronic pain compared with non-Hispanic black (19.3%), Hispanic (13.0%), and non-Hispanic Asian (6.8%) adults.

Source: https://www.cdc.gov/nchs/products/databriefs/db390.htm

Western (allopathic) Medicine mostly tries to fix spine/back issues once the ailment, injury or disease presents itself. Medications, physical therepy and surgery are common treatments for spinal issues.

Chiropractic Medicine sees the spine as a major part of the nervous system, mostly treating the imbalances and subluxations (misalignments of the spinal vertebra) to improve health.

Traditional Chinese Medicine (TCM) views the spine as part of the whole body, where each component of the mind, body and spirit affect the components.

The tai chi, yogi or qigong practitioner might realize that the spine is a conduit to reach higher levels of self-awareness, spirituality in additional to the mental and physical benefits of a healthy spinal column.

The spinal vertebrae house and protect a vast amount of the body’s nervous tissue. When the muscles, ligaments, bones, veins/arteries or nerves throughout the back are injured, weakened or tight issues of “dis-ease” can manifest. Issues with the nerves or energy meridians can affect organs or areas located distally from the root cause. Tai chi, yoga/qigong are methods to maintain good health of the spine as well as most other areas of the body.

Pain is inevitable. Suffering is an option.

It is often very difficult to live a comfortable life, when someone has so much pain and suffering within it.

The keys to happiness are truly in our own hands. Self-discipline is the master key to do what we know needs to be done:

– maintain a nutritional diet

– consistently exercise and/or be active- prioritize sleep quality

– nurture healthy social interactions

– get fresh air and some sunlight everyday

– be more positive than negative in your outlook and input

I teach and encourage people how to live a healthy lifestyle. Learn how this works and relates to your health and well being.

Be well, be healthy, be wise!

Jim Moltzan

407-234-0119

http://www.MindAndBodyExercises.com

https://www.youtube.com/c/MindandBodyExercises

https://mindandbodyexercises.wordpress.com/

Excessive Sitting Can Cause Chronic Pain

Many people have been sitting much more this last year while working at home, online classes and in general less physical activity. Consequently, long hours of sitting is also a known cause for lower back, leg and neck issues. Most people in the United States will experience back pain at some time in their lives. Causes of back pain are many ranging from poor posture, heavy lifting and lack of exercise amongst others. Some find relief through chiropractic or acupuncture therapy. Most pain goes away within a few days or weeks only to return at a later date.

Unless the root cause is fixed, most treatments only offer temporary relief. In many cases, the root cause of back pain is tight hamstring and/or quadricep muscles. Excessive sitting can tighten these muscles as well as lack of proper stretching on a regular basis.

I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.

Be well!

Jim Moltzan407-234-0119

http://www.MindAndBodyExercises.com https://www.facebook.com/MindAndBodyExercises/https://www.youtube.com/c/MindandBodyExercises https://mindandbodyexercises.wordpress.com/

40 Minutes of Exercise to Offset 10 Hours of Sitting

“Up to 40 minutes of “moderate to vigorous intensity physical activity” every day is about the right amount to balance out 10 hours of sitting still, the research says – although any amount of exercise or even just standing up helps to some extent.”

https://www.sciencealert.com/getting-a-sweat-on-for-30-40-minutes-could-offset-a-day-of-sitting-down

https://bjsm.bmj.com/content/54/24/1451

Long hours of sitting is also a known cause for lower back issues. Most people in the United States will experience back pain at some time in their lives. Causes of back pain are many ranging from poor posture, heavy lifting and lack of exercise amongst others. Some find relief through chiropractic or acupuncture therapy. Most pain goes away within a few days or weeks only to return at a later date. Unless the root cause is fixed, most treatments only offer temporary relief. In many cases, the root cause of back pain is tight hamstring muscles. Excessive sitting can tighten these muscles as well as lack of proper stretching on a regular basis.

The following set of exercises develop strength and flexibility which improve posture. Good health of the lower back starts with good posture. Strength in the back, hips and abdomen provide a strong cage that houses the internal organs. Flexibility in these areas helps to maintain good blood circulation to the organs and lower body. Lengthening of the spine while exercising reduces stress and tension on the nervous system. Relax the body into the positions in spite of any tension in the muscles. Deep and relaxed breathing is essential while performing these exercises.

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I have learned, studied, practiced and teach literally hundreds of various low-impact exercises that can build stronger bones, muscles and joints. Private, small or group instruction.