How to Improve Balance for Anti-Aging Enhancement

Expert Interview: How to Improve Balance for Anti-Aging Enhancement

As we age our body deteriorates if we allow it to. One of the key functions we lose as a result of neglect and inactivity is balance. When balance diminishes it sets the stage for falls, hip fractures, shoulders dislocations and serious head injuries.

This aging issue can be powerfully managed with the proper approach to balance improvement. In this insightful interview, with Senior Fitness Specialist, Mike Ross – we cover the things which most people don’t know – and have a hard time learning about balance and anti-aging.

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Here are the questions we cover in this helpful Q&A Interview:

1 – What are some of the biggest problems caused by loss of balance?

2 – When does balance typically start to degrade?

3 – What are the top 2 myths or misunderstandings about loss of balance and the possibility of regaining it?

4 – What happens in the body, physiologically, to cause loss of balance?

5 – What options do people have to reverse these effects?

6 – For any listeners suffering from this – or concerned about future problems that come with aging; What advice can you offer?

Click Here to Learn More About Improving Your Balance for Anti-Aging

FREE Today: Better Balance

FREE Today: Better Balance

Please Share Today’s Free Article and Better Balance e-Guide

If you have any friends or co-workers who can benefit from today’s helpful article and Free e-Guide on Better Balance – please feel free to share today’s post with them by simply sending them the link and posting on your facebook page.

Your trainer for life,

– Joey Atlas
M.S., Exercise Physiology

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Neck Pain Gone: 8-Step Quick-Stretch for Neck Pain


Most people find it a shock to learn how common neck pain is – but the truth is, LOTS of people suffer from neck pain every day – despite all the supposed ways “to fix it”…

Various types of stress and tension… the element of poor flexibility… and lack of basic fitness conditioning… It becomes very easy to see why neck pain is such a common problem.

Most of my clients (whether in person or remote coaching) feel significant improvements with a series of upper body and neck-specific stretches and exercises.

If you suffer from neck pain in which you’ve tried all types of ineffective treatments for – here is something easy you can try right now.

DISCLAIMER: if you are unsure about this stretch – PLEASE check with your doctor first. Forward this article to him/her if you wish. Much better to be safe, than to be “sorry”.

1 – interlock the fingers of your hands

2 – place your hands/palms on the back of your head, just above ear-level

3 – you can be standing or seated – just be sure to keep good posture (chest up)

4 – gently let your head/neck relax as you lightly guide your head forward and downward so your chin touches your chest – or gets close to it

5 – DON’T force this stretch. As soon as you feel the muscles in the back of your neck stretching – just hold the position for about 15 seconds

6 – come back up to the start position for about 10 sec – and then repeat the stretch.

7 – do the same motion but this time gently push slightly to the right as you push forward/downward – hold for 15 seconds – then come back up to start position

8 – now do the same toward the left.

I know you’ll feel some great relief from that little stretch routine for the neck muscles. You can do that several times a day. And you can surely do it daily, as well.

I’ll be shooting a quick video in the next week or two to demonstrate the routine I’ve outlined above – so keep your eyes open for that – I know you’ll appreciate it…

If your neck pain is more severe and needs a more elaborate solution as compared to all the things you tried in the past. Then I encourage you to take a look at the HBI site and what they’ve put together for severe, long-term cases of neck pain. Take a look here: Neck-Pain GONE
HBI’s team is top-notch and their pain-solution materials are second to none.

Remember to stay tuned for the neck-stretch video I’ll be posting here soon…

If you know someone who can use the tips I’ve shared in this article – please share it with them. You have my full permission.


Best regards,

Joey Atlas
M.S., Exercise Physiology

PS – The team at HBI is running a special promo… I’m not sure how much longer it will be running – so take a look today here =>> Neck-Pain GONE

neckpain-skeletal1

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Herniated Disc Help: Free Guide to Treatment Options

Herniated discs are one of the most debilitating back problems in the world. There are so many ways to cause this type of injury – that it affects people from all walks of life, in all age ranges – from the super-fit – to the totally out-of-shape…

You can herniate a disc simply by stepping of a curb the wrong way – and you can also do it by loading up a weight machine at the gym and putting too much stress on the spinal column…

What other ways can you herniate a disc or two?

- Working on your car
– Lifting a box the ‘wrong way’
– Working out improperly (happens FAR too often)
– Putting up Holiday decorations
– Being out of shape and doing something you shouldn’t

I even worked with one client who herniated 2 discs by playing golf. Yes, crazy – but true…

If you suffer from a herniated disc and are still looking for a solution – here is a 100% Free e-Guide to help you understand the root of your problem and the best treatment options for you to choose from.

Free Herniated Disc Guide: Your Treatment Options

Free Herniated Disc e-Guide

Free Herniated Disc e-Guide

Also – feel free to share this link and the Free e-Guide with anyone else you know who may need help finding lasting relief from a painful herniated disc.

Your trainer forever – your trainer for life,

Joey Atlas
M.S., Exercise Physiology

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Free Back Pain Info and Free Back Pain Relief CDs

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Free Back Pain Relief Cds <= click to get them (courtesy of The Healthy Back Institute)
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You Still Have Back Pain, Right?

If you’ve been dealing with back pain for an extended length of time – then you already know, not all treatments are effective. It’s the biggest reason why you’re reading this article right now. You still have back pain, right?

Truth is, some back pain treatment plans have critical flaws. If you can learn what some of these flaws are you’ll be able to find what works for you. For example, if a suggested treatment plan is mostly, or completely, passive – then you can be sure your back pain issues will not be fixed.

Spinal Decompression is marketed as a back pain treatment method. What most people don;t know (until it’s too late) is, SD can actually make your back pain condition worse. Besides only going after the symptom (and not the actual root cause) – SD can cause further damage to the areas of your back and core that need targeted healing.

Hidden Causes of Back Pain

There are usually 4 or 5 hidden causes of chronic back pain. Some of these causes are actually very simple in concept, and because of this – they are often overlooked by doctors and therapists. For example, weak and tight muscles can go into a state of spasm. This state of spasm can fluctuate between extreme and very light. This fluctuation gives the impression that the intensity of the back pain is also ‘hi’ or ‘low’ – depending on the level of muscle spasm activity.

You may have heard “Yoga is good for a bad back.” …or “Pilates can relieve back pain.” And to a certain degree – those statements are true. BUT, there are many types of yoga styles and there are numerous styles of Pilates – as well as various levels of instructors. Choosing the wrong style – or the wrong instructor can actually make your back pain issues worse.

Only the right type of flexibility training and targeted core conditioning can help strengthen and relieve a bad back.

Different Kinds of Pain?

There is a crucial difference between soft tissue pain and nerve pain.

Trying to treat a bad back without knowing where your pain is originating from is like throwing darts with a blindfold on. When it comes to long-term relief and healing – both of these need to be addressed properly.

Surgery Might Work – But NEVER Guaranteed

Surgery for back pain is NEVER guaranteed. And in some cases it can make a bad back even worse. There are elements to consider if you are thinking about going for the surgery option. And even if you do opt for the knife – there is still a plan of recovery that you want to be armed with to give yourself the best possible chance of success.

Pre-habilitation – What’s That?

Post surgery rehab and conditioning is even more important than the surgery itself. Some people actually go through a series of what’s called “pre-habilitation” before their surgery. This is done to prepare the body for the surgery and to help it recover quicker. Amazingly – there are people who get such great results from “pre-habilitation” that they end up not needing surgery.

If you’re still reading this article – I can only assume you, or someone you know is suffering from back pain. I can sympathize with you because I’ve been there. In 1994 I was in a near-death, highway car accident (I-287 in Harrison, NY). My back has never been the same. But thanks to everything I know about the body – I’ve been able to manage it quite effectively. And I want to help you do the same – so I want to share a free resource with you…

Click here to get your =>> Free Back Pain Relief Online Audio Cds. You’ll get instant access to them. And I know they’ll help you in a big way. (Free CDs are courtesy of The Healthy Back Institute)

And if this article has helped you in any way – please just give a quick click on the ‘Like’ button right there to the left…


Your trainer forever…
Your trainer for life…

Joey Atlas headshot
— Joey Atlas

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Shoulder Stretches: 3 Easy Shoulder Stretches for Flexibility

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Shoulder Stretches: 3 Easy Shoulder Stretches for Flexibility

This simple and quick shoulder stretching routine is perfect for keeping the rotator cuff in good shape by enhancing full and natural range of motion.

By keeping the superficial, and deep layer, muscles of the shoulder girdle and surrounding muscle groups loose and limber – you decrease risk of injury, common aches and pains – and you improve overall posture.

The 3 Stretches for Shoulder Flexibility Are:

1 – Rear Deltoid/Upper Back Stretch

2 – Shoulder/Tricep Stretch

3 – Chest/Anterior Deltoid (Shoulder) Stretch

This shoulder stretching sequence can be done right before an upper body workout session, right after a workout – or both before and after. You can also do this by itself, anytime.

It’s also a great flexibility program for golfers and tennis players – helping to increase range of motion, decrease risk of chronic and acute injuries, speed recuperation between matches.

Performance in all sports and simple daily activities are enhanced as well. The results speak for themselves. You be the judge.

As always – I remind you to get your doctor’s medical clearance for exercise before starting any kind of new exercise program – or if you are unsure about your own physical ability. Better safe than sorry. Pay special attention to this warning if you have any history of arm and shoulder injuries or upper-body joint surgeries.

After you’ve tried this shoulder stretching routine – please post your feedback and comments below – and then please do share this home exercise video and blog post with anyone else you know who can benefit from this kind of helpful home, office and travel fitness information. They’ll appreciate you for it.

Your trainer for life – your trainer forever,

Joey Atlas

ps – golfers may be interested in my recent Golf Drive Secrets Review

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Sciatica Exercises and Self Treatment

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- article submitted by independent contributor

Sciatica exercises and other self-treatment techniques are often just as effective, and maybe more effective in some cases, than professional methods of treatment.   This is particularly true when it comes to getting lasting relief, because most doctor-administered treatments only mask symptoms and do not address the underlying causes of sciatica, namely spinal disc protrusion and/or muscle contraction. 

The symptoms of sciatica are pain, tingling, burning, and other sensations that extend from the buttock area down the back of the thigh, and sometimes all the way down the calf to the foot.  True sciatica is related to compression and irritation of the sciatic nerve, most often by a bulging or ruptured spinal disc in the lower back. 

Another condition that closely mimics the symptoms of true sciatica is piriformis syndrome, caused by the piriformis muscle in the lower buttock area.  Piriformis syndrome is also sometimes called “pseudo-sciatica”, meaning “false sciatica”.  Depending on the situation contraction of the piriformis muscle may actually compress the sciatic nerve, or the muscle produces what’s known as referred pain.  Referred pain is what happens when someone gets arm pain from a heart problem, or shoulder pain from a gallbladder attack. 

Both true sciatica and piriformis syndrome can usually be treated effectively with simple exercises and home-treatment methods.  One of the simplest sets of exercises for alleviating true sciatica is the McKenzie Method, named for New Zealand physical therapist Robin McKenzie.  Although the McKenzie Method is usually associated with spinal extension, in fact the technique uses a systematic approach to determine what spinal positioning is most effective at reducing nerve compression by a herniated disc for a given individual.  The majority of cases d respond best to some variation of spinal extension, but not all McKenzie exercises involve extension – it depends on what the evaluation techniques suggest will be most effective. 

For piriformis syndrome, home treatment can best be accomplished by means of stretching and massage of the piriformis muscle.  One simple stretch can be done by bending the leg and pulling the knee toward the chest, then carefully stretching the knee towards the opposite side shoulder.  Stretching should be done slowly and with steady pressure, rather than “bouncing” the stretch which may actually increase muscle contraction.  Massage of the piriformis can be done by finding the area of tightness in the lower buttock area and pressing one’s knuckles into the contracted area with firm pressure, gradually increasing pressure as the tenderness decreases and the muscle relaxes.

 In addition to exercises, one of the best sciatica self treatment methods is the application of ice packs.  Cold packs are often more effective in reducing inflammation than prescription anti-inflammatory drugs, and work without the side effects commonly encountered with the medications.  To use ice, be sure to separate the cold pack from the skin with a thin towel or cloth to prevent skin irritation.  Because sciatica typically arises from nerve irritation in the lower spine, apply the ice pack on the low back, being sure to cover the area at least an inch below the beltline.  Use cold for about 15 to 20 minutes at a time.  You can re-apply ice as often as every one to two hours, just as long as the skin has returned to normal temperature before re-applying the cold pack. 

For additional sciatica information, please visit my SciaticaSelfCare.com website.  When you visit, you’ll receive a free ebook on home treatment tips, and a free video course to help you etter understand your condition and treatment options.

Dr. George Best is a holistic healthcare provider in San Antonio, Texas, and webmaster of SciaticaSelfCare.com. 

Click Here =>> for Your First Free Optimum Flexibility Exercise

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Preventing Lower Back Pain

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- article submitted by independent contributor

Prevent Back Pain

Low back pain affects hundreds of thousands of people each year and nearly 80% of the population suffers from it at some point in their lifetime.While we may not be able to totally prevent back pain from occurring, there are things we can do to prevent some of the back pain and then aid recovery after it has occurred.

One of the reasons that many people experience the pain and discomfort of a low back injury is because of the change in lifestyle that has happened in the past decades.It’s well known that the standard Western diet has changed in the last fifty years, resulting in a higher incidence of obesity.Plus, lack of exercise and sitting at a desk all day increases the risk of lower back pain.

Preventing low back pain means taking positive action to improve your overall health as well as your back health.  It may seem obvious but the first thing to do to prevent injury or pain is to protect the back in your activities.  This means learning the correct ways of lifting, sitting and standing.  Sitting and standing in a slouched position increases the stress placed on the lower back and increases the probability of an injury.

Another side benefit of learning to sit and stand correctly is the reduced risk of having upper back pain.Poor posture is one of the main causes of upper back pain. Slouching forward places more strain on your back.Sitting straighter and walking in a more upright position will help relieve that pain.  This protects the back from top to bottom.

Learning how to lift things properly is important either at work or at home or wherever you must pick something up that is heavyi.  Each of those activities can lead to an injury.You might think your injury came from bending down, but the actual cause might be from years of bad posture and sleeping positions over the years

Exercise is also an important aspect to prevention of low back pain.  Proper exercises will help to improve the core muscles, strengthen the back and improve flexibility.  All of these benefits will help to decrease the risk of developing low back pain.  Strong and flexible muscles will protect the spinal column, decrease the risk of a herniated disc and improve your overall appearance.

Try to change your sleeping positions.  If you think about it you are in some of the same positions every night for between 5 and 8 hours.  That’s more time than you spend doing almost anything else.Avoid sleeping on your stomach as it puts stress on your lower back.Sleep on your side instead or on your back with your feet in a raised position.  Some individuals also find that sleeping with a small towel rolled up under their lower back is comfortable.

Women should wear low heeled shoes as they are easier on their back muscles.  While the occasional evening out in spike heels won’t cause consistent damage, women who wear high heels often find that it puts stress on the lower back and hips.

As was alluded in the first part, obesity also plays a role in the development of low back pain.  As people gain weight this places more and more strain on the back muscles to keep the body in alignment.  People who suffer from chronic back pain may find that just by losing 20 or 30 pounds they are able to reduce their pain and manage it without medications.

Another risk factor is osteoporosis.This particularly important in women but also can affect men as well.Smoking actually increases the chance of developing osteoporosis and sensitivity to pain.  Smoking will also decrease blood flow and the supply of oxygen to the spinal discs, a major factor in low back pain.

While most people will suffer from lower back pain at some point in their lives there are specific treatment protocols and methods of prevention that can help to speed the recovery process and reduce the risk of the problem happening again.

Click Here =>> for Your First Free Lower Back Stretching Exercise

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Get a Handle on Your Back Pain with Stretching

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- article submitted by independent contributor

Chances are that at some point in your life, you’ll experience back pain. And probably the first thing you’ll do is reach for some pain killers. But medication, although frequently useful, can also have some drawbacks. Medication is certainly needed if you’re in a lot of pain. Muscle relaxants can be effective at calming muscle spasms in your back.

But the drawback to using these kinds of medication is that they don’t actually heal the condition. It just masks your discomfort sufficiently to help you get through the day. If you don’t truly fix the problem, your back pain could continue to cause you problems for some time to come.

The good news is that there’s another way to manage your back pain. It can be much more effective than pills. The key is that you must be dedicated to using it on an ongoing basis. Also, you have to give it some time before you start seeing results. So what exactly is this magic cure? It’s a simple thing known as stretching exercises.

There are lots of good reasons to use stretching exercises to manage your back pain. First of all, it’s an all natural way to deal with the problem. You won’t have the need for continuous medication or various treatments to ease your pain. Because it’s all natural, you won’t experience any harmful side effects. This can certainly happen with some medications. Just make sure you’re doing the stretches properly or you’ll end up with further injuries.

Another advantage of using stretching exercises to treat your back pain is it can help prevent future problems. It’s unlikely that any medication can make that claim. Your core muscles are strengthened through regular stretching. So you’re ensuring that your body can handle the demands you place on it every day.

Your muscle flexibility will be greatly improved. So they will be prepared to perform well whenever you need them. Limber muscles are particularly important when you trip or lose your balance, because they’ll help to stabilize you.

It’s not just your back that benefits from stretching. The benefits extend throughout your body. By incorporating a stretching routine into your day, you improve your fitness. This gives your cardiovascular system a health boost. It also strengthens your immune system, so you won’t catch every bug that goes around.

It’s to your benefit to regularly perform stretching exercises. They not only help your back, they can keep your entire body healthy and fit.

Click Here =>> for Your First Free Optimum Flexibility Stretching Exercise

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LOWER BACK MUSCLE PAIN – AN INTRODUCTION

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- article submitted by independent contributor

LOWER BACK MUSCLE PAIN – AN INTRODUCTION

Many musculoskeletal problems are often easily diagnosed and successfully treated, unfortunately lower back pain is not one of them. Causes of lower back pain can be elusive, leading to incorrect diagnosis and then wrong treatment.

 

PAIN AND WHAT IT TELLS YOU

“Pain is a signal something is wrong.”

It the lower back muscle pain is short lasting and mild it may be nothing to worry about, on the other side if it severe and lasts for a few days up to a week or more, you body is most likely trying to tell you something is wrong. Not listening to your body’s signals can aggravate problems, extending the duration of lower back muscle pain, often for unnecessary durations.

General guides as to when to refer to a doctor are:

If the pain is severe

If there is swelling

If you hear a cracking or snapping at the time of the injury

If you cannot perform your normal day to day duties

If there is nausea, dizziness, blurred vision, paralysis, weakness or disturbed function following an accident or injury.

If the pain continues beyond 7-10 days.1

 

WHAT IS LOW BACK PAIN?

Lower back painaffects the muscles in the lower part of the back. It can be described as:

· Acute if it is less than 6 weeks

· Sub-acute if it 6-12 weeks

· Chronic if it is more than 12 weeks

Many people have suffered from low back pain, costing millions in lost work as well as medical and insurance resources. Lower back muscle pain is one of the most common back complaints and effects four out of five people at some point in their lives. Although most lower back pain will sort itself out within a few days to a few weeks.

 

LOW BACK PAIN – AMERICAN STATISTICS

·      80% of society will suffer back pain of some type

Lower back pain

·      88% will be asymptomatic in 6 weeks

·      98% in 24 weeks

·      99% in 52 weeks

·      97% of causes are unknown

·      2% attributed to disc problems

·      29% will require conservative treatment only

·      1% will require surgery

·      The rest will recover spontaneously2

 

RISK FACTORS – LOWER BACK PAIN

Postural deformities and leg length, in general, don’t seem to predispose to lower back pain. Studies of static work postures indicate an increased risk of lower back muscle pain sitting with a bent over working posture seems to carry significant risk, for example sitting in a car for more than half a work day can lead to three times the risk of disc herniation.3

·      Physically heavy, static work postures

·      Frequent bending and twisting, lifting and forceful movements

·      Repetitive work and vibrations

·      Tallness leads to increased risk

·      Sciatica is more frequent in obese people

·      Weak trunk muscles and decreased endurance

·      Coughing – leading to decreased blood supply to essential areas

·      Social factors i.e alcoholism, history of divorce, level of education, history of depression.4

 

SYMPTOMS OF LOWER BACK PAIN

Low back pain means a pain or ache somewhere between the bottom of the ribs at the back and the top of the legs. That may begin suddenly or follow obvious strain or injury or it can come ‘out of the blue’.

It is possible that pain may also travel for example down the buttocks to the foot. It can be worse bending and is often much worse when sitting. Agonizing pain can be experienced when rolling over in bed or sitting up. Coughing or sneezing may aggravate the pain. Back muscles can also go into painful spasms.

Lower back muscle pain may be combined with pain in the leg traveling down the knee. This is otherwise called sciatica, because the main nerve in the leg, the sciatica nerve, is being irritated by pressure on it..

If in doubt consult your doctor, chiropractor, physiotherapist an osteopath or myotherapist.

 

GUIDELINES

The first thing to rule out is other obvious conditions which may cause back pain. You really need to be on the watch out for ‘red flags’ or warning signs, which are factors that may require more rapid treatment. They may point to something more serious than a mechanical problem. If any number of these apply to you please see your doctor.

·      You are younger than 2o when you first get back pain

·      You are older than 55 when you first get back pain

·      The pain follows a violent injury

·      The pain is constant and getting worse

·      You have had or have cancer

·      You are on steroids

·      You are drug abuser

·      You have HIV

·      You are generally unwell

·      You have significant and unexplained weight loss

·      You have significant trouble bending forward over a period of time

·      You have developed nervous system problems – numbness, loss of power etc

·      You have developed an obvious structural deformities

·      If the pain continues over 4 weeks

 

CONCLUSION

If you are concerned about lower back muscle pain please consult your health care practitioner or doctor. To find out more information please visit  YourBackHealth.com

 

1 Listen to Your Pain. B, Benjamin. Penguin Books. P6

2 Ibid

3 Ibid P543

4 Ibid P544

 

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Back Pain ‘Cure': Back Pain Reduction with Stretches for Back Muscles

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Back Pain ‘Cure': Back Pain Reduction with Stretches for Back Muscles

A lot of my success in working with golfers, athletes – and “everyday, regular people” is directly related to the emphasis I place on proper stretching exercise programs – as part of an overall fitness regimen.

So often, whether through a one-on-one training experience with me – or by the use of my Optimum Flexibility DVDs – my clients make statements such as… “I’ve had these pains for years – and now they’re gone!” …or, “This is like a miracle, I’ve tried everything you can imagine – but nothing worked. A few weeks after doing your stretches, I’m like a new person.”

Well, truth be told – this is no miracle, although I won’t argue with the people who claim they’ve had a miraculous experience. I know what it’s like to live with back pain, as I have overcome my own back ailments which resulted from a highway car accident in 1995.

I stretch just about every day – usually at night when the house is quiet and everyone is asleep. I take out my mat, lay it on the ground and go through my full body stretching routine. Then I get up – sit on my 55cm ball, lay all the way back – and then go through a series of stretches on the exercise ball.

This simple routine is what I attribute my own back pain cure to.

But it does much more than that…

It can boost your energy if you do it in the morning.

It can relax you in the evening if you do it right before bed (and you sleep better).

And it makes the rest of your life more enjoyable and ‘livable’ – as you can ‘perform’ better – and be pain free.

The only thing I regret is that I didn’t start stretching until I reached my early 30’s. But – as I always say… “As long as you are still alive – it’s never too late to start.”

Your trainer for life – your trainer forever,

Joey Atlas

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