I forgot where I put my keys…. Then I forgot where I put my wallet. Where did I put my glass of water again?

Overwhelm.

Anxiety.

Analysis Paralysis.

A high speed life, can lead to anxiety and panic. This activates the stress response which believe it or not can work against you when it comes to finding clarity and solutions for problem solving.

Clarity Emerges from a Grounded Mind.

Dr. Blessyl Buan

Grounding is the act of slowing down.

Return to your breath.

Return to your senses.

Reset your mind.

Stop the stress and defensive response.

Ignite creativity, innovation and flow.

Chronic pain, headaches, upper body tension, jaw pain and hand and wrist pain are physical manifestations of stress. In my practice, I prescribe the following grounding exercises to help my patients to find inner piece and to free their brains from the stress response. This in turn, promotes their power to heal.

1. Get your hands dirty

As adults, we don’t do this as often as we should. Planting, baking, painting, working with clay are all examples of ways that we can bring the tactile experience back to our life. Being tactile, allows us to be fully present with the experience. Perhaps this is why the slime craze is so popular among kids and adolescents. They need the slime for stress relief!

2. Immerse yourself in nature

It’s often advised the walking in nature is healing. It prompts you to look, listen and feel what is around you. They don’t call it “forest bathing” for nothing.

3.Surround yourself with art for a dose of inspiration

Beautiful objects and images inspire. They make your heart sing. They give you ideas of what you want to manifest for yourself. Beauty is everywhere if you open your eyes to it.

4. Journal on paper

Typing thoughts don’t have the same tactile experience of writing it down on paper. You are forced to slow down. Feel the ink interact with the paper. Doodle. Draw. Avoid writing inside of the lines. See the magic emerge.

5.Turn on Music and Dance

Music is like a portal that can take you to another world where all things are possible. Allow your body to embody the music. Feel the down beat, the crescendo and decrescendo of the music. Where does breath lie in the music? How does the rhythm allow you to breathe?

Try it out. Embrace your inner child and note how you feel. If you have children, it’s also important they have a chance to feel grounded.

Grounded families are happy families.

Dr. Blessyl Buan

Sore wrists don’t need to hold you back from your Yoga or Pilates practice.

In the age of constant smart phone use, raising young children or having a full-time job that requires the use of your hands, it’s not surprising that your wrists can hold you back when practising Yoga or Pilates. Repetitive strain can cause tension and pain in the flexor and extensor muscles that course along the forearm and control the movement of the fingers. You will also find that the muscles that control movement of the thumb are also stiff and painful. This chronic muscular tension can negatively impact the alignment of the carpal bones of the wrist, thereby reducing joint mobility.

This misalignment can be experienced as a “pinching” sensation when weight-bearing on the hand. Wrist extension is required while doing Plank exercises, Chatturanga or Downward Dog. Even more advanced asanas like Astavakrasana (Eight-Angle Pose) or Pilates Leg Pull Front depend on strong wrists.

If you can relate, warming up can help to improve joint mobility and reduce pain during your practice. Here are 3 exercises to do before your class begins:

  1. Wrist rotations: Circle your hands clockwise eight times then repeat counterclockwise eight times. This improves circulation and warms up the joints.

2. Wrist flexor stretch with overpressure: Positioning yourself on all fours, place the heel of your hands on the mat in front of you with your hands palms down and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

3. Wrist extensor stretch with overpressure: Positioning yourself on all fours, place your wrists on the mat in front of you with your hands palms up and your fingers pointing towards your knees. Place a gentle over pressure on your wrists by leaning forward and backwards. You should feel a stretch along the surface of your forearms that face away from you.

If during your practice your wrists are still sore, you can roll the end of your mat several times to create a cushion that will support your wrists in slight flexion. If it is still painful in certain poses, take a rest in child pose. As you continue to practice, stretch and strengthen, your tolerance in wrist weight bearing will improve. If recovery is too lengthy and you are starting to feel concerned, see your health care provider.

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

Why functional training is good for you.

My philosophy is that optimal alignment in your body is important to developing proper movement patterns which will improve performance and avoid injury.

Chiropractic adjustments, acupuncture, myofascial release techniques and Kinesiotaping methods are all strategies that I use to re-educate your body to undo  abnormal muscular imbalances, scar tissue and joint misalignments that have developed over time as a result of poor posture, inactivity and improper movement techniques.

One-on-one individualized programs teach your body how to progress to more sophisticated movement and is important to maintain the healthy alignment that is achieved through chiropractic care.

The multifunctional Tower Trainer™ can be used for Pilates, dance and traditional fitness training, facilitating hundreds of exercises, from simple to complex multi-planar movements – including the majority of the exercises done on a STOTT PILATES® Cadillac, along with full matwork repertoire. Portable and foldable, the Tower Trainer™ features a comfortable, cushioned mat surface with accessories including springs, straps, handles and bars that will add variety to any workout. Ideal for all fitness levels from professional athletes to active adults and for all body types and abilities.

Re-align. Strengthen. Live your Life.

Like Santa, we lift, stand for long periods of time and work around the clock.  During this holiday season, ask yourself this:

“Why am I so quick to invest in material things and not my own body?”

Being young and full of vitality takes work. A healthy lifestyle trumps depending on “good genes”. (oh yes it’s true)

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image taken from The Chiropractic Journal

See a chiropractor. Learn about your posture and alignment. Prevent unhealthy alignment and pain. Get on the right foot.

It’s important for me that my patients understand what is happening in their body. This is why I come up with analogies. A lot of times, they come so spontaneously I surprise myself.

When a patient complains of pain and numbness and tingling that radiates from the neck to their fingers as a result of postural strain from sustained desk work and excessive sitting, this is what I say:

“Your nerve is like a USB connection to your computer which is your brain.  Sensory nerves are responsible for giving messages about sensation (hot, cold, vibration, pressure) to the brain and the brain uses motor nerves to send messages to muscles to move.  When muscles are chronically tight, they compromise your posture which compromises your nerves ability to relay those messages like a really poor USB connection.  As a result, you feel numbness and tingling or pain”.

Suddenly the patient’s “inner light bulb “goes off and understands this concept much better. In the digital age, you need to think of the nerves like USB connections.

Being aware and connected to the messages that your body give you is the first step in healing. How can you correct something that you don’t understand?

My analogies are simple and are not meant to be very physiological to the point of confusion. My intention is for my patients to understand CONCEPTS not become adept in neuroanatomy (for those of you hardcore anatomists who find this analogy too simple).

Chiropractic helps to restore those connections. I also layer in myofascial work , acupuncture and exercise prescription so that proper alignment becomes a lifestyle choice.

Take care of your USB connections. Take care of your body.

Dr. Blessyl Buan, DC

If you feel like you never have energy to go work out, then ask yourself what time of the day you have the most energy.

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Fitness for breakfast (roll out of bed and jump into your running shoes)

If you are morning person like myself, then going for a quick run or resistance training before a big breakfast is a great way to start the day. Not only that, you’ve already ticked off fitness off your list, so you no longer have to deal with the guilt when you get home from a busy day.

Fitness for lunch

If you have a long commute to work or school, morning workouts will cut into your sleep time! So the lunch hour is a great time to squeeze in some physical activity. Pop into your local gym for a class, take a nice walk or run around the block! You can probably eat your lunch at your desk afterwards…

Fitness for dessert

If you have more energy in the late afternoon or evening, working out is a great way to blow off some steam from work, school or taking care of the house or kids.

Once you find out your prime time for activity, you can get rid of the excuses!

Start moving!

http://www.drblessyl.com

Dr. Blessyl Buan, DC1167998_healthy_lifestyle

Do the following sound familiar?
“I haven’t worked out in month. I’m just too busy.”
“I haven’t eaten a vegetable or fruit in a long time. I just need carbs and coffee to get me through”
“What’s a massage therapist?”
“The last time I got a chiropractic adjustment was 10 years ago…”

These are all very common excuses for not taking care of yourself.  Life is busy, but if you change your perspective on the value of your body and health, you will find that your schedule opens up.

Here are some tips:

  1. Think of yourself as an elite athlete or “A-list”er. Get professional help on your side. Your personal trainer, chiropractor, massage therapist, dentist, esthetician, nutritionist and more are a team to keep you  at your best.
  2. Write it in your calendar: commiting a lifestyle change to pen, or even your twitter/facebook status gets you to follow through with your plans.
  3. What’s your dollar value?: If you can spend money on your car, clothing or other material things easily, ask yourself how much YOU are worth in $$$. Compare that dollar value to those purchases and it will be an eye opener!

running-outside-with-waterbottle1

It’s easy to believe that you can continue at the same pace and intensity from where you left off last spring when you haven’t trained all winter. The weather is warmer and you may have registered for some races to motivated you.  Here are some tips to keep your goals realistic and increase activity in a healthy way.

1. Are your shoes still good?

Even if they look good they may have run it’s course (no pun intended).  Running/walking shoes should have a cushiony and supportive upper (ball of the foot part of the shoe). There should be some resistance when you bend your shoe in half from the sole.  If you can do this too easily, then you need new shoes! The more mileage you have, the more often you need to replace them. Even if you are a minimalist runner, meaning you are anti-cushioning, running footwear must still be up to date.  This will not deter your ability to feel the road.

2. Be realistic. 

If you’re a bit rusty, be honest with yourself and don’t pick up from where you left off last spring. Increase your level of intensity in a gradual way. There are many apps and resources that can help you with a running training program.  When you use an objective method to increase your running distance, injuries can be prevented. If you signed up for the Toronto Nike 15K run in June, Nike has great information here: http://content.nike.com/content/dam/one-nike/en_us/running/nwes-toronto-15k/training-program.pdf The information integrates information on how to safely increase your running distance and incorporate cross training.

3. Cross Train

Strength conditioning of your core muscles like transverse abdominus, obliques, glut medius and pelvic floor will help prevent IT Band issues, low back and knee pain that often develop from an unstable lumbar and pelvis. Remember, distance running is about endurance not power, so make sure that your muscles are ready for the distance.  Overall resistance training of upper and lower body will also improve performance.

4. Stretch it out

Working out new muscles will cause muscle soreness as your body adapts to your new activity. Stretching will reduce muscle stiffness and pain. Keeping the fascia mobile will help to prevent injury and improve motion. Also, don’t just focus on your legs.   A loose jaw, neck, chest and hand help to ensure that breathing is effortless during your runs.

5. Begin!  A body that hasn’t run in a while will think of many excuses. Just get started and remember you run for the joy.  Enjoy being outside.  Running is fun.

If you need help with your alignment. I am happy to get your body back into shape.  A body that is aligned can absorb shock better and injuries can be prevented.  Chiropractic, acupuncture, myofascial release and kinesiotape are all tools to keep you moving. Email info@dblessyl.com for more information.

Realign. Strengthen. Live your Life.