In this video Dr Heidi Haavik explains how chiropractic can help improve your posture.
Was it fun for you, a hindrance or a bit of both?
This weeks blog post asks what is your capacity for managing stress? or how much additional stress can you take on before you reach the limit of your capacity?
For many the snow proved to be a time where the limits of their capacity where tested.
The routines or habits that define our life give us our capacity for managing stress. But all that training is for when things go south, or awry, so that when we are really up against it, do we still have the bandwidth to manage the additional stress without our life/work/emotions/body straining at the seams and starting to break down.
5 medals! We are on our way!! Watch out Norway we are coming to get you.
Of a similar size to Norway (5 million people in each country), but with slightly less snow, there is no reason why Scotland cannot acheive to the same standard.
It needs a shift in consciousness, but it is possible.
There are a number of things our Norwegian friends have correct, that we can certainly aspire to (despite not being as cash rich as they are as a nation).
1. Norwegians are outside all year round no matter the weather.
2. The Norwegians I know from Chiropractic College (about 40% of our year was Scandinavian) trained at least 5 days a week, many of them were in the gym everyday.
3. Their government recognises the importance of health and subsidise chiropractic care.
You have heard of the saying as useful as a chocolate tea pot, well what if you could find a use for them?
As some of you know I have one vice left. Having spent the past fifteen years since first going to see a chiropractor building healthy habits, the one I have not been able to crack is sugar (I am not counting caffiene as a vice, nor gin, nor crack cocaine, these are all healthy alternatives to being bored…)
Sugar however is a real problem, particularly as diabetes runs in my family (well maybe not runs, more sits on the couch watching Eastenders) and in order to avoid this similar fate. I mean who wants to spend the last few (10?)(20?) years of their life living with the symptoms of diabetes??? I must cut down my sugar.
“You cannot take away someone’s story without giving them a new one. It is not enough to challenge an old narrative, however outdated and discredited it may be. Change happens only when you replace one story with another. When we develop the right story, and learn how to tell it, it will infect the minds of people across the political spectrum.”
This is a really important statement on the individual level. Adam Curtis says that our time is one of individualism, that the collective is not trusted and it is only ones own voice and authenticity that is believed. Trying to find and express our individual authentic voice seems to be the standard of our time.
What if the story you tell about your life isn’t serving you? What if in your story you believe that health is something that happens to you, or success is a result of outside forces? Do you cast yourself as hero or victim? What you have in your life is a reflection of the story you tell about yourself, within which are embedded your beliefs and values.
This morning I attended an Edinburgh Chamber Networking event with Charles Hammond the CEO of Forth Ports.
The talk was informative, interesting and inspiring. Of the various topics covered, from Brexit to Business to Collaboration, the most impressive aspect of the talk for me was Mr Hammond’s clear and consistent communication of his vision for the future. I feel like I have overdone the alliteration…
However, despite the relative uncertainty in the financial markets, and political arena, he maintained his clear vision for the next 20 to 30 years of trade for this nation with Europe and the World and the role of the Ports within it.
I realise that this is one of the issues when it comes to your health. When facing a health challenge, or when under significant levels of stress (whether it is emotional, financial, physical or even chemical stress), your brain and nerve system can start to think in ever shorter times frames, shifting from thriving to surviving, the focus then becomes the next moment instead of maintaining a vision for a healthy future.
You are you and you are perfect.
You may or may not have an idea about who you ‘should be’. This is where the problems can begin. If you can imagine holding an image of who you want to be; how healthy you will be, how much you will earn, what you should look like and you compare it to who you are right now; how healthy you are, how much you earn and what you look like.
Modern western society, in particular the corporations, advertise incessantly to create in your minds eye an image of who you should be, driving a wedge between the real you and the person you ‘should be’.
As smart phones get smarter, society’s health gets weaker. The effect of technology overuse is affecting communities at an astonishing rate. From poor posture to developmental delays, technology overuse is leading to a new generation of ill health outcomes.
Modern day adolescents are constantly over stimulated, and always connected to their devices, commonly without any connection to culture. Adults are more overstressed and sedentary than ever before.
In fact, 83% of professional workers check their emails after work, 66% take their technology with them on holiday, and more than 50% report sending emails while having a meal with family or friends. With the stress of keeping up with work, 73% of employees worry that they will be at a disadvantage at work if they disconnect or do not instantly respond to emails and messages (Goldsmith, 2016).
This highly valuable tool is often overlooked when addressing health needs.
For the Drivers who don’t have time to read the text below. Stretch, your IQ will increase.
For the Expressives whose mind will be onto other things before the end. Stretch, your flexibility will improve personal relationships (not sure if that is true but it sounds good).
For everyone else, enjoy.
Let’s first take a look at the overall picture. There are 5 healthy habits. Yes you know them by now, they are nutrition (including hydration), rest (including meditation), cleanliness, a positive mental attitude (including emotional awareness and emotional maturity) and Exercise!!
The latter, exercise, is further broken down into 3 types, strength, stamina and suppleness. Today we are just looking at suppleness.
What are the benefits?
The basic three are that you feel good, you decrease the chance of injury and you enhance your flexibility. But as well as this you also reduce muscle tension, improve circulation, reduce anxiety, stress and fatigue, improve posture(!), enhance muscle coordination, increase range of motion of the joints (we’ll come back to this), enhance kinaesthetic intelligence (and this), and reduce muscle soreness.
So there is a lot to be said for taking a few minutes each day to stretch out.
Now to the practicalities of stretching. Only use stretching to warm down, not to warm up! (Do warm up before exercise, only do not use stretching to achieve it). This will lessen the chances of injury as well.
So what is stretching, why is it painful? Do you think the pain is because the muscle itself is tight? That the muscle fibres are all bunched up and need to be pulled out? Well actually what is muscle without a nerve supply? To answer that question take a look in your local butchers. The only reason a muscle holds tension is because the nerve system tells it to hold tension. Without nerve supply muscles are slabs of meat…
We call the amount of tension a muscle holds its tone. High muscle tone therefore is a tight muscle with limited movement, not because the muscle fibres are tight, but because the nerves tell the muscles to be tight.
So when we stretch the pain we feel is the nerve system saying, “Er, are you sure about this? If you continue to lengthen this muscle I cannot guarantee the integrity of the joint over which the muscle passes”. This or “ARRGGGHHH stop stretching joint may snap”. Either way, the pain is your nerve system staying within self-imposed limits to protect a joint the best way it knows how, by limiting movement.
When we stretch therefore we are not pulling out muscle fibres, but in fact retraining the nerve system to a new safe distance of movement. What our conscious mind is saying is “now, now I know you think you need to hold tight, but in actual fact you can let go and everything will be ok”, well that or “Loosen up man, it’s all cool, I’ve got this.”
By connecting with the nerves that supply muscles, by consciously breathing into the muscle that is being stretched, you are also strengthening the nerves that provide feedback from the muscles. This builds awareness – you gradually become more and more subtly aware of how much tension a muscle holds so that you can make more and more subtle adaptions in response to stress, stored stress and muscle tension. A stronger nerve system and better feedback from the body’s muscles increases kinaesthetic intelligence, one of the seven core intelligences and the one in which David Beckham is considered a genius…
Therefore, stretch every day, to reduce pain and increase intelligence, oh and improve posture!!
Remember to hold the stretches for 20 seconds and alternate sides between stretches, practicing for three times on each side. i.e. 2 minutes of stretching for each muscle. As a minimum stretch hip flexors and upper trapezius muscles every day.
Upper Trapezius (side of neck to along the top of the shoulder blade)
o Patient position – Patient begins seated on an exercise ball with arms hanging by their sides.
o Motion – Reach over and place the right palm on the left side of the head. Slowly bring the head to the right while pulling the.left shoulder to the floor until stretch is felt. Only use the hand for guidance, do not pull with the hand.
o Duration – Hold stretch for 3x 20 seconds and repeat on the other side
Iliopsoas – (Front of hip)
o Patient position – With one knee on the floor the opposite foot is out in front of the body with the ankle slightly in front of the knee. The body remains upright, imagine a straight line from the shoulder through the hip and down to the knee on the floor.
o Motion – Tail bone is tucked under the body with very slight forward movement until the stretch is felt at the top of the leg of the knee on the floor.
o Duration – Hold stretch for 3x 20 seconds, alternating between sides.
As you may know this clinic engages in a great deal of business networking. Always looking to meet new people, develop relationships and turn people on to the idea of making healthy choices.
In a recent conversation with an investment banker, I realised the amount of overlap there is between the professions, but how the one key difference makes a wealth of difference.
Firstly the overlap is that his job is to help people take the long term view when it comes to investing financially, communicating to his clients not to panic when the market goes up and down and to stay the course. The rewards by making the correct choices, staying abreast of change and thinking long term are many fold.