How to correct your spine issues using correct swimming technique

If you want to strengthen your spine, the best recommendation you can get is to swim. I’m not talking about getting in the water and going as far as you can using whatever method possible. If you have an injury, you need to understand what technique works for your injury and why, otherwise you could end up creating more harm than good.

Swimming can be relaxing for those who have a basic understanding of the strokes, but if done incorrectly, it could greatly impede your progress to reverse your spinal injury and strengthen your spine.

Let’s look at 5 swim strokes and their impact on your spine:

The Doggy Paddle

Those who doggy paddle tend to do so because they know no other stroke. A lot of children are taught to swim in this way the first year they get in the water. I see a lot of adults swimming this “style” as well.

Staying afloat is the first thing you should learn before getting into technique, however, the nika_dsdoggy paddle does not teach you how to stay afloat. It teaches you how to get from point A to point B. There are two factors of the doggy paddle that make it easier to sink. Firstly, you become more tired; it requires a lot of effort causing you to breathe more rapidly. In turn, this will lead to less air in the lungs. Secondly, because only beginner swimmers tend to use this stroke, they become tenser whilst trying to swim. This leads to an increase in density in the muscles. It would be like releasing some air out of a balloon and putting in rocks instead.

As I mentioned before, swimming can be relaxing. But when swimming the doggy paddle, a lot of people believe that the harder they work, the easier it will be to get to the other side. That is where the problems start. You thrust your neck upward (and yes, I’ve seen adults do this too) because you’re afraid of it touching the water for some reason. For this reason, it is a terrible stroke to use when trying to heal a spinal injury.

There’s a reason why this style is called the doggy paddle—it shouldn’t be applied to humans.

Side Glide

This isn’t a stroke but it is a great technique to use before learning how to swim both front and nika_ssback strokes. And it is great for the spine! That’s because if done correctly, your head and neck are in line with your spine and it gets gentle resistance from moving through water. Make sure your arm is glued to your ear. Many people think it’s good enough to have your arm glued to your head but that will not ensure correct form. Maybe even turn it into a fun game of making sure you can’t hear anything from one ear as long as you’re in the water. One move away from your ear and it’ll increase the pain you’re experiencing from your injury. So keep your eyes open and that ear closed!

Butterfly

Maybe you want to swim like Michael Phelps one day, but not with your injury. Even without annika_fs injury, this stroke takes years to perfect. That’s because buoyancy plays no part in getting you forward like most strokes. You rely on a large portion of your muscles—especially your back muscles. This is a problem for people with spinal injuries because without enough muscle, your spine doesn’t have the momentum to go through the motions alone.

Front Stroke/Crawl

Just as discussed in the side glide section, this stroke is beneficial to those with spinal injuriesnika_fc because your head is always in line with your spine. Think of it like this: you’re looking at the bottom of the pool for inspiration as to whether you should do your side glide on the right or on the left, then you take a breath after three strokes, and keep looking for your inspiration. Repeat.

Breaststroke

Most adults do some version of this stroke but they exclude the part where their head goes in nika_bsthe water, giving you time to float forward for a few seconds. That’s fine if you’re just swimming for fun, but with an injury it will irritate your spine to not take that floating break. The break allows the water to gently push against the spine, giving it a soft massage. Try it out!

In summary:

What you should do — side glide, front crawl, and breaststroke

What you shouldn’t do — doggy paddle and butterfly

Final thoughts:

It’s easy to sign up for lessons at your town’s local recreation centre, but in this case, it’s smarter to do your research and find a program that corresponds to your needs. Local recreational programs often cater to the average person. The instructors are qualified for the curriculum of the course, not for advanced anatomical problems.

Swim clubs on the other hand focus on fitness, intensity, and speed. They are great to join after you’ve fixed your injuries. What good is swimming nearly as fast as Michael Phelps if you’re damaging your spine along the way? (Trick question—you can’t swim as fast as Michael Phelps with incorrect technique)

Focus on what you are looking for. Find a program that not only has a qualified instructor, but an experienced instructor who has worked with people in your situation. If you have your own pool, that’s great! Get to swimming, and if you have any questions on how to use proper technique, just give us a shout.

 

Office Yoga in the Snow

Yes, it’s winter time, but we still have to work. These days, most work involves technology. So much is done using computers, or phones, or tablets. This includes writing, engineering, selling, shipping, mailing, and much more. And for a lot of office workers, this is all done at their desk and in their chair.

The human body is not designed to be in the same position for such a long period of time. This will cause the body to function improperly. Do you ever get dizzy standing up too quickly after sitting for so long? If you’ve been sitting for too long, it’ll happen every time. Everything is cold mostly the feet and fingertips. Unfortunately we see this happen in the winter quite often.

Let’s learn two minutes sequence for releasing lower back pain from sitting at the computer.

Please, don’t do what I do in the snow if you are not trained to walk barefoot in the snow.

And remember – Health is Wealth!

Sincerely,

Jane Kabarguina

Visually about the neck issues

When we sit at the computer for the whole day the neck gets stiff and the disks press into the vertebraes compressing themselves. And what do we when we feel that the neck is stiff? We start lifting the head up, tilting it from side-to-side injuring it even more.

Watch what you have to do instead:

 

Cooking in Late Fall Made Simple

photo(34)Grilled Veggies with Broccoli

1 onion

Bunch of cherry tomatoes

Half of a broccoli head

2 Chinese eggplants

Handful of sunflower seeds (optional)

Grill or bake eggplants and onion gently glazed in balsamic vinegar and olive oil. Cut grilled veggies into big pieces, slice broccoli, cut tomatoes in half and place everything into serving plate. If you want, sprinkle with sunflower seeds. This dish is good to serve right away as well as to let stand for a few hours

photo(36) Beans: Italian Style

This is one of my favourites due to its easiness and the speed of preparing.

Handful of beans, either green or yellow

1-2 cloves of garlic

Salt , pepper, olive oil

You can either steam beans for 3-4 minutes or boil them for 1-2 minutes. Drain them, add crushed garlic right on top, then salt and pepper. Pour 1 table spoon of olive oil and mix everything with your hands.

Enjoy!

 

 

Second Big NO for the Neck

As you learned from the previous post, the first big NO for the neck is DON’T send your chin up.

Let’s study the second big NO – don’t twist.If looked at the anatomy in the previous post you already know why not to do it. But we do know that the twist are extremely beneficial for any parts of the spine. Yes and no. Yes, if they are done with the proper technique.

Neck_InjuryHelp     This pose is excellent for releasing the tension in the neck. Slide your chin horizontally forward while exhaling and draw it back to the neutral position. Again, major mistake here is when you start lifting your chin up instead of moving it horizontally. Repeat it 7-10 times making sure that your chin keeps moving parallel to the ground.

I consider the previous pose as preparation for this one.

#1 While inhaling move your chin forward.

#2 Exhaling turn your head to the right very slowly.

#3 With the next inhalation return your head to the position #4.3.1

#4 With exhalation get your chin into neutral position

Make sure that your chin always moves horizontally and is always parallel to the ground. This is the safest way to twist the neck. Again, if you have constant pain in your neck, consider going to the doctor, making x-ray and come to me.

How to find me?

Well, just email to info@snezha.com

3 big NO’s for the Neck problems

Whenever you find out that your neck hurts and even before knowing your diagnosis if the pain is serious and you get numbness in your hand(s), please Chin Upremember #1 – DON’T SEND YOUR CHIN UP, you are going to make everything worse. Just take a look at the anatomy of the neck. Do you see that in the front where the throat is the vertabraes are nice andCervical-Spine smooth? The back of them has completely different structure, there is kind of spiky endings at the back of each vertebrae and in the neck they are quite long. So, by sending your chin up without elongation you just crush these spiky endings into each other. And we have tons of other stuff packed between Neck Nervesthem, such as nerves, blood vessels, muscles, so yeah, let’s crash them too.

Instead, tuck your chin in slightly and slide the top of your head up to elongate the back your neck. Think about separating vertabraes from each other and from the disks between them. Give them all space that they need.

Try to do it like this guy on the picture – go to the wall, slide the back of yourTuck Chin In head up the wall. Make sure to do it gently. And then repeat a few more times.

And remember about it in any position – standing and seated, in a table top position, laying down on your back or on your stomach. When you are in a table top position make sure that your maximum is the neck parallel to the floor, when you are on your stomach make sure that instead of lifting your head up you have to reach forward from the top of your head keeping your neck elongated and when you are on your back make sure that you keep your chin tucked in slightly keeping the base of your scull close to the ground.

Remember that that knowing what not to do is equally important to what to do

Master it and we will discuss the #2 and #3

#2 Don’t twist your neck

#3 Don’t tilt your head

Any problems with your neck – email me at snejulya@gmail.com

Release Negative Emotions From the Face

Sometimes we really want to say something, but instead we bite our tongue and seal our lips. All of these unspoken words create a pile-up of tension and end up freezing the facial muscles. As a result, many people develop TMJ (temporomandibular joint) disorder and can’t even open up their mouth to bite their favourite bagel in the morning.

This little sequence will help to release that tension stuck in the face. It can be done anywhere–at work, at home, on your commute–anywhere! AND–takes just 3 minutes.

Combining root veggies with wild edible plants

I’d like to share one of the easiest carrot salads with you, but I modified it to include goodness from the forest.

When you walk in the forest or park, get some stalks of goutweed. If you can find it in the very young stages you can also get the leaves as well. The mature stalks taste similar to celery.

Take 2-3 medium sized carrots for 3-4 large stalks of goutweed. Shred carrots thinly (lengthwise). Cut goutweed into 1/2 inch pieces. Form little pyramid, add minced garlic (1-2 cloves) right on the top, add some salt, black pepper, pinch of paprika and squeeze 1/3 of lemon on top. Hit up 3 table spoons of sunflower oil and pour it on the top of the pyramid to unlock the spices. Mix the salad and when it’s time to serve, add some black sesame seeds

Goutweed

has a long history of medicinal use and was cultivated as a food crop and medicinal herb in the Middle Ages. The plant was used mainly as a food that could counteract gout, one of the effects of the rich foods eaten by monks, bishops etc at this time. The plant is little used in modern herbalism. All parts of the plant are antirheumatic, diuretic, sedative and vulnerary. It also cleanses the blood vessels and strengthens them, lowers cholesterol. Externally, it is used as a poultice on burns, stings, wounds, painful joints etc.

7 Office Yoga Poses

These 7 Yoga Office Poses could be done in any of the workplace environment.  None of them will freak out your colleagues  and your boss will be extremely happy with your performance. This simple Corporate Yoga sequence will also allow you to release some aches from shoulders, wrists and lower back, as well as simply take a 3 minute break and boost your energy level.

If you have any questions just enter them into Comments section below.

Wild Edibles: Raw Burgers with Saltbush

Raw Burgers with SaltbushMeat“:
1/3 C raw walnuts
½ C sundried tomatoes
1 C green onions, cut
½ bell pepper, shredded

 

Base and Garnish:

2 medium zucchinis
5 cherry tomatoes
5 leaves of saltbush (Atriplex)
Salt, pepper to taste
Dill to garnish

Soak the walnuts for 6-8 hours and drain them. Soak sundried tomatoes , but keep the water to add it to the ‘meat’ later. Place walnuts and sundried tomatoes into the food processor and process them adding the water from sundried tomatoes soaking until meaty consistency. Stir in green onions and bell pepper. Add some salt and pepper to taste.
Cut zucchinis into circles and place them on the serving plate. Add the ’meat’ on the top of the circles. Garnish with slices of cherry tomatoes, thingly cut leaves of saltbush and dill.

Saltbush (Atriplex)

Starts growing in the middle of summer. The seeds of the plant that was not thermo treated are good for chronic constipation and food poisoning. Also good for removing the toxins out of the body. Leaves are good for disinfection and releasing from spasmodic pain. If the leaf is placed to the wound it will stop the bleeding and will not allow the infection to get into bloodstream.

This plant is also used for getting rid of headaches and menstrual pain.