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Back Pain? Throw on a Back Pack

August 22nd, 2011 by Karena

This post could have been titled: How to heal back pain with a back pack. And no, I’m

My back was crying today but I had a 6-mile hike planned.  Hence, the 12-pound back pack

My back was crying today but I had a 6-mile hike planned. Hence, the 12-pound back pack

not talking about filling it with muscle relaxants to get you through the day. I’m talking about the work of Stuart McGill, PhD. He is a kinesiologist out of the Univeristy of Waterloo and has done extensive research on the best ways to heal back pain.

One of this methods includes wearing a back pack with 15-25 pounds in it. Sounds crazy, huh? The theory behind it is that if the weight is placed low in the back pack, it aids the spine extension muscles, so it helps to keep you upright. If you are bent over your spine muscles aren’t really working they are in a holding pattern; it is more like they are holding on for dear life to keep you from going nose-first into the dirt instead of acting to give strength and mobility to the spine.

Dr. McGill’s recommendation is that you wear the pack and walk on uneven terrain. Hiking a dirt path would be great. The small subtle changes in the terrain force your spine to accommodate forward and back, side to side twisting and side to side bending.

I had a chance to test his advice three years ago after back surgery. I stayed at about 10 pounds in a fanny back and it worked really well. I was able to go about 30% farther with the pack then without it. I had another “opportunity” to test it today. My back decided to get super-angry after mountain biking this morning and my friend and I still had a 6 mile hike planned for the afternoon. I was hurting. Big-time.

So I let my friend wrangle both dogs, I threw a lot of water bottles in the bottom of a pack and gingerly started making my way along the trail. Ow. Ouch. Holy be-geezus… But it got better. It loosened up. And I did the 6 miles. Tonight, I can feel my back. I iced and I’m getting ready to take some Aleve but it’s good. We are planning another hike tomorrow and my back pack is ready.

How to do Pilates exercise for Multiple Sclerosis and Muscular Dystrophy

August 22nd, 2011 by Karena

It’s funny how certain types of problems show up in the studio in waves.  My most recent wave has been severe muscular degeneration in the form of multiple sclerosis and muscular dystrophy.  With both scenarios it was, first,  important for me to explain to my clients that exercise is not going to return strength to the muscles that have been affected by the disease.  What we can do is strengthen the muscles that are not affected and increase coordination in those muscles as well.

And the coordination will be key.  Coordination in the small musculature so that the body’s muscles can work together synergistically and effectively is a component that is lost whenever there is an injury.  To return coordination to some of those small muscles in the case of severe muscular degeneration will be even more valuable.

Here’s the video with one of my favorite exercises for muscle loss.  Let me know if you have any questions.  Karena

How to do Pilates exercise for Multiple Sclerosis and Muscular Dystrophy

Alive & Well Radio; August 17, 2011

August 18th, 2011 by Karena

Two guests today: Podcast available here

You can listen to Alive & Well live at AM1220 in Southern California or listen live online at http://hometownstation.com

You can listen to Alive & Well Radio on AM1220 in SoCal or listen live online at http://hometownstation.com

  1. Dan Holtz of the Beverly Hills Rejuvenation Center on bio-identical hormones, and
  2. Bernie Nelson, founder of the Pilates Round Table, on choosing health. It’s worth fighting for.

A quick synopsis for you…

Dan, super-interesting guy…  At 38 years old, he owned a construction company and was a fitness fanatic when he noticed that he couldn’t build muscle as easily anymore; he was gaining fat around his middle; his joints ached…  Yes, it sounded to me too like he was just simply aging. But, instead of accepting his body’s changes as normal, he chose to have doctors run tests and see what exactly was going on inside his body.  After years of research and dedication he was teamed up with physicians to help all of us understand the changes in our own bodies and using bio-identical hormones to help us be the best we can. No more weight gain, low libido, hair loss, depression, memory loss or insomnia.

Bernie joined us at the end of the show to share his insight in the world of fitness.  A former college athlete (football), Bernie has struggled with the aches and pains of the choices of his youth but has found a way to stay active and keep the weight off.  Listen to Bernie’s discussion about the importance of addressing obesity in our population as well as taking the step towards choosing health. You have to want to fight for it!

Podcast is available here

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Energy Medicine

August 12th, 2011 by Karena

Fact: Anytime your body takes an action, muscularly or neurologically, there is an electric current causing that change.

An idea unaccepted by science at the beginning of the 20th century, but an idea so accepted now that we measure the body’s electricity to diagnosis and heal.  Ever had an electrocardiogram or ECG?  The ECG measures the heart’s electric pulses to determine if there is a problem.  Ever had electric stimulation in physical therapy? That’s an electric charge used to stimulate activity to an area of the body where the electric pulse may have become quiet due to injury. Restore the electric current and you restore health.

Fact: Anyplace there is an electric current, physiologically there is a resultant magnetic field.

A bit of science that has MEG’s (magnetoencephalograms) being used in place of EEG’s to study the brain’s magnetic fields.  Interestingly, the magnetic fields are able to pass through the tissue of the brain to the outside of the body undistorted for easier analysis, not the case when using the brain’s electrical current for diagnosis. In other magnetics, have you heard of an MRI (magnetic resonance imaging)?

So what?

Yeah, I heard you. Big words.  Little meaning.  Not so fast, Cowboy. The results of this work have implication in everything you do, especially healing.  If the body’s magnetic fields are :

  • Arriving outside your body undisturbed, and
  • We can see where a physical or neurological problem is through the analysis of those fields, then
  • Healing becomes a matter of manipulating those magnetic fields to create health.

Doctors prescribe magnet therapy for injuries that won’t heal (pulsed electric magnetic field therapy), for example.  But what about in terms of all forms of alternative therapy? If the goal is to manipulate the magnetic field then there becomes more than one way to do that.  James Oschman, PhD, has found the same magnetic field manipulation possible with many forms of healing; it doesn’t matter if it is massage, acupuncture, surgery, physical therapy or Pilates . All are manipulating the magnetic field.

Poses the question of which therapy is most effective? Well, it would be the one, that for you, creates the most change in the magnetic field.


I’ll leave you with this thought: The heart has the strongest electric current/field in the body and therefore the strongest magnetic field reaching outside the body.  While the electric field cannot be measured away from the body, the magnetic field can.  The heart’s magnetic field can be measured up to 15 feet away. Scientists assume that when their instruments become more sensitive that it will be considerably farther than that. Ever wonder why you can feel someone across a room?  Across a city? A country?  Ever wonder why coincidences can be so strong?  Yeah, I think that might be why.

Start Something Old

July 27th, 2011 by Karena

Are you feeling like your life is all coop and no chickens? Then maybe it’s time to stop mourning the lack of eggs and Karena re-discover something that you don’t need chickens for.  (That’s analogy Delaware-Style)  For the non-Delawarean, when life’s a little empty, try returning to something that you are passionate about, something familiar and something that doesn’t require much effort. For me, that meant returning to dance about three weeks ago.

I’m at least 15 years older than anyone else in class and you know what? I really kind of like that.  Not the “wrinkle-y part” but the “it’s fun dancing with young’ns part”.  I’ve been taking class with professionals and they are kick-a** fun.  Those gals push me right back to a level of dance that, unbelievably, my body can still mostly do.

Just ‘mostly do’, because I’ve got that numb leg and honestly, it’s disturbing to dance and not feel the floor. But so far, even without feeling the floor, that leg has caught me after every turn, every leap.  And here’s my hope: I really hope life is like that… That it will catch me after a leap that I can’t feel the ground on.

But as for you, try going back to your own passion. Take your numb leg, your bad shoulder, your broken ankle and try something old, again.

Hope to see you soon,

Karena

How to Write an Exercise Book

December 30th, 2010 by Karena

I recently got the message that a friend of a friend is ready to write a Pilates book but didn’t know where to start.  She was looking for some advice in that direction.  Here are a few thoughts that I have about that.

First, WHY, do you want to write a book? You must have a very strong message that no one else is communicating, or perhaps not communicating well.  I wrote OsteoPilates and am now finishing up ScolioPilates (procrastinating at the moment as you can see) for those very reasons.  For OsteoPilates, the information about safe exercise for osteoporosis was just too difficult to find for the average person (read: non-exercise professional) and for ScolioPilates, there is great information out there but it can be extremely difficult and confusing to follow. If you don’t have a strong message then I can’t understand why anyone would be compelled to spend that much time at a computer.  Especially an exercise professional who is used to being in constant motion.

If you have a message and are determined to get it out there.  Then the next thing you need to do is write.  I know, sounds obvious.  But honestly, finding time to write is one of the most difficult things you will do.  You have to be very self-motivated.  You also have to be willing to change your teaching schedule.  Give yourself your best hours to write.  My New Year’s present from my husband?  Every Monday, Wednesday and Friday, no clients are scheduled until 3pm for me.  My most productive hours are early.  At around 2pm, I start falling asleep at the computer. Going out to teach at that time instead, gets me engaged and moving again. I read a quote recently from J.K. Rowling, the author of the Harry Potter series. She said that she still has to fight for time to write.  “It’s like people think these books write themselves.” And no truer statement could be made.  From the very beginning to the most successful writers your friends and family will have trouble understanding that you cannot change your writing schedule for a lunch date, party, doctor’s appointment, etc. etc.

Next, decide if you are going to publish or self-publish.  If you are going to self-publish, write until your book is done. If you are going to get an agent and go with a publisher (I don’t recommend it for small niche markets like pathologies), then you can submit your book after you’ve written two chapters along with a proposal to an agent. Try Michael Larsen’s “How to Write a Book Proposal”.  It’s very, very easy to follow and your book will be only a hundred times better for doing it.  Once you have found an agent, the agent will be in charge of looking for a publisher.  The publisher will offer you a contract and an advance on royalties and then you will write the rest of the book.

Last, you will market, market, market, market.  You will do this whether you have a publisher or not.  Most people want a publisher because they don’t want to be in charge of marketing.  Well, sadly, neither does your publisher.  In fact, if you don’t present your own very strong marketing plan in your proposal they won’t pick up your book (usually).  You are in charge of marketing either way.  When OsteoPilates came out, my publisher lined up 10 radio interviews nationwide.  A very modest effort.  But it is very, very expensive for them to market their authors so it’s not surprising that they didn’t spend more on a first-time author.  I am self-publishing my 2nd book, ScolioPilates, since I feel it is just too niche to share the royalties with a publisher and my 3rd book… well, that’s looking like it is more for the masses, so I’ll see about that one.

That is the extreme bare bones of it.  I know you’ll have questions. Please post them here so we can keep the discussion going.  It’ll help you and it’ll help the rest of us.

Most Popular Radio Shows of 2010

December 29th, 2010 by Karena

I think 2010 could be called the Year of the Return of the Common Sense Committee.  I think possibly it is a residual effect of the lovely economy as people are not just leery of being duped by the financial system again but it has also made us look at all aspects of our lives. Who are we listening to and why? Is the product or advice we are buying into great advice or just great marketing?

Our most popular shows will change the way you think about health:

  1. May 26. T. Colin Campbell, PhD, author of The China Study. He speaks about cancer prevention with food choices.  Did you know that correct food choices can lower your risk of cancer 35%.  And that percentage is extremely conservative!
  2. September 8. Susan Brown, PhD, author of Better Bones, fills us in on osteoporosis: The Calcium Myth; Do you really need medication to increase your bone density; The Exercise that can reduce your fracture risk 300%
  3. October 20. Lissa Rankin, M.D., author of What’s Up Down There, answers all your questions about the vagina but you were too embarrassed to ask!
  4. November 3. Karena Thek Lineback (me!) and my co-host Crystal Lacy Edwards speak about medical exercise.  The best exercise for back pain, incontinence and better S-E-X!

Happy New Year Everyone!  Looking forward to working with you in 2011!