Dr. Blessyl Buan

The season of spring not only wakes up hibernating animals from their slumber, but hibernating athletes as well.  The rise in temperature brings out more people being physically active outdoors.  This is a wonderful thing, but please take this word of advice:  Although your mind may feel that your body is as fit as it was in its “Heyday”, it may not be.  If you haven’t been consistent with your training, the reality is that your muscles atrophy (shrink) and your flexibility reduces.  The same thing applies to your cardio. Your heart is a muscle and if you don’t do endurance training regularly, your ability to exercise for longer periods of time will reduce.

In a nutshell, take the following steps so that your Spring enthusiasm doesn’t lead you to injury:

  1. Be realistic with your goals. If you ran 10K regularly in November, you may not be able to do…

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Want to learn something interesting? I’ve treated talented riders with postural issues resulting in low back pain. What I noticed however, is that ALL of my low back and stressed out patients are trying so desperately to stay on their “horse”.That’s right. It’s invisible.

In an attempt to stabilize our body because of weak #abdominals and a weak mid back, we grip and strain our muscles in our neck, pecs, arms and hands to hold on the reins. We overuse our deep hip flexors called the #psoad, our deep hip rotators of the hip and our adductors in our inner thighs to squeeze the body of the horse.
This is an unhealthy strategy and it’s also an emotional one. As a consequence we throw ourselves into #chronic misalignment and this will manifest as chronic headaches, TMJ pain, neck pain, thoracic outlet syndrome, snapping hip, low back pain, shallow breathing, rib joint dysfunction, sciatica, hip pain and generalized stiffness.
For this reason, I myofascially release these muscles with my hands or acupuncture, realign the joints with chiropractic adjustments and teach the body to maintain alignment with Kinesiotape and Pilates.
It’s a commitment. Have the right team on your side to get you healthy. Realign. Strengthen. Live your Life. 20141208-074403-27843564.jpg

hand-washing

Today I treated a nurse who works in the Neurotrauma unit at St. Mike’s Hospital. Her description of her duties is admiral but also stressful. When you are running on adrenaline, your breath becomes shallow and your body will store tension in your upper body. Especially when you are trying to deflect the emotional aspects of caring for your patients and their family members. Take the time during hand washing to slow down your breath and luxuriate in the brief moment that you are taking care of yourself.  Small moments of belly breathing are enough to give you energy and mental clarity to be your best. Realign. Strengthen. Live your Life.

The Pilates Full Roll Up exercise is a great way to test how strong your core strength is and the degree of flexion you have in your spine. Dr. Blessyl explains the proper way to do this exercise and how to modify with simple equipment.

If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!

Realign. Strengthen. Live your Life.
http://www.drblessyl.com

Step one: Stop cheating in your alignment

The iliopsoas muscle is the deep hip flexor muscle that attaches to your low back (lumbar spine) and deep into your hip (femoral head). This muscle gets tight from overuse from sitting and physical activity. When this tight is chronically tight, your abdominal muscles are unable to stabilize your spine for posture and you can potentially develop chronic low back pain, hip pain and even pain or numbness and tingling down your leg! Tight psoas muscles are a common issue that I treat in my office.

I would argue that most people don’t know how to isolate this muscle to stretch it. Watch this video to learn my simple and easy tip to relieve strain and tension.

If you found this video useful, you can find more tips on my twitter/instagram @drblessyl and Facebook!

Realign. Strengthen. Live your Life.
http://www.drblessyl.com

Stability must be established before movement. In dance, the shoulder girdle must be strong to support the movement of the performer’s arms. Arm movements help to counter the movements of the legs and neck. In dance, movement will not be controlled or graceful without strength and stability in the shoulder girdle, abdominals and pelvis.

Endurance in the scapulothoracic muscles ensures the following:
1. The dancer avoids developing tension in the upper traps
2. Graceful movement in the arms and shoulders
3. Balance, jumps and turns are effortless

Here is a lat pull down and core strengthening exercise on the Pilates Tower Trainer.

I’m 7 months pregnant today with my third child. Well, I don’t like to slow down, but this baby is making me walk slower, lift lighter and less mentally alert. But my schedule presses forward. I Kinesio Tape my abs for strength and stability, I work out as much as I can and I eat well and take my supplements to ensure I can keep up with my family and career.

I’m slowing down.

I have five more weeks until I go on maternity leave.

It takes me longer to walk around. My husband walks three metres ahead of me.

I’m slowing down.

My two-year old and my four-year old daughters still want me to carry them. I do.

I throw my back out.

I’m a chiropractor, dancer and pilates instructor. This doesn’t happen to me.

But it does….and it will…. because I am pregnant.

“It’s okay,” I tell myself. “This is normal right?”

Yes!

So please, give a pregnant woman a seat on the bus or subway. Her face may look young, but she’s tired after a long day.

It’s all for the greater good, for this life that grows inside me. I anticipate the addition to my family. I’m tired, but I am not lazy. I am still “working” as I sit to nurture the child that will be born in April.

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It seems most people will buy a laptop over a desktop these days because of the portability that it offers, but don’t forget that laptops are designed for just that. The problem with laptops are that they are not ergonomically designed for long session use.

If you spend hours on your laptop, remember that to avoid repetitive strain, you need to apply the ergonomics that apply to a desktop computer.

  1. The centre of the monitor should be at eye level when your head is facing forward in a neutral position.
  2. The keyboard should be close to your body and not elevated so that you are forced to shrug your shoulders to type.

Mousing (although it also has its inherent problems) is better than using the pad on the laptop over time because you can position it in a location that relaxes your shoulder and wrist.

If you use a laptop in the corporate world, companies should provide a “docking station” to create a more ergonomic working environment. If you work from home, using the laptop on your lap, desk, kitchen table or bed are detrimental to your posture.  Over time, your body can develop the following symptoms:

  1. neck pain
  2. upper trap, shoulder and mid back pain
  3. chronic tension headaches/migraines
  4. wrist pain or carpal tunnel issues
  5. TMJ or jaw grinding
  6. low back painHere is an example of a docking system featured  on Etsy.com. (Ergonomic Laptop Risers by Perfect45Degree on Etsy, $95.00)  Image

    As you can see from the photo above, the laptop user requires another keyboard for long-term use.  You can purchase a wireless keyboard or attach another keyboard via USB. It’s quite simple. You can do the same with mouse. It also has a wireless option.

    Follow these tips, and you don’t have to suffer with laptop imposed injuries.