Key muscle activation during Cloud Hands include: cervical, thoracic and lumbar rotators, mid and lower trapezius, infraspinatus and teres minor (rotator cuff muscles), all heads of the deltoid, abdominal obliques, quadriceps, and gluteus medius. Balance and coordination benefits when adding side stepping to Cloud Hands include: dynamic stability, postural control, lateral plane, hemi lateral movement, midline crossing movement, and lateral stability.
Whether you're suffering from arthritis, tendonitis, or nerve irritation in your hands and wrists, Shallyn's can help you get to the root of your symptoms effectively and efficiently to get you back to doing your household to-do's with better ease.
Yes, I can help, but it's going to take definite team work to resolve. Let's get started!
Remember to practice your principles: body (postural alignment), breath (listen to my verbal cues on where to inhale and where to exhale), and vision (your eyes' gaze should follow your hands in this one). This move is helpful for healing the vestibular system, increasing leg strength, improving bone density, and inducing range of motion through your spine, shoulders and legs...just to mention a few. Mindfulness focused motion will help lower your heart rate, blood pressure, increase vital energy, and promote more efficient healing of your entire system.
Here's to better health!
Finding and training your Transverse Abdominis and Lumbar Multifidus using a standard blood pressure (BP) cuff
Having general challenges with core stability? Having low back pain that other health care practitioners have been unable to help you resolve? Check out some of Shallyn's Physical Therapy and Wellness Services favorite non-weight bearing core favorites with bio feedback using a standard (non-digital) BP cuff.
Aced those and still having issues or seeing positive results and want more? Call Shallyn's Physical Therapy and Wellness Services at (719) 219-5865 to schedule your next appointment toward healthier living!
*Don't forget to check out Shallyn's earlier blog post on resolving low back pain.
2 new Gestures for Shallyn's Physical Therapy and Wellness Services' QiGong and Tai Chi class at Perfect Fit Wellness Center: Seated Tai Chi Parting the Wild Horse's Mane and Brush Knee
Parting the Wild Horse's Mane
You have probably heard how posture is important. Alignment during exercise/movement is key to not hurting. And, you've probably heard that breathing is pretty important too. Did you know that you take a breath 22,000 times per day? Did you know that 70% of detoxing our bodies is through respiration? Did you know that research supports that vital breath capacity (the maximum amount of air a person can expel from the lungs after a maximum inhalation) is a better predictor of longevity than cholesterol level, blood sugar level and whether or not you have a history of smoking? Did you know that the single best exercise to fight personal or familial history of cardiovascular disease is to breathe diaphragmatically? Did you know that cancer flourishes in an oxygen deprived state? So, how do you breathe to maximize your health?
Focus on your exhale. Blow out all of your air (as if cooling off a spoonful of hot soup) and then let inhalation occur naturally (it will automatically come from the diaphragm and thus clear the stale air from the lowest parts of your lungs. You might cough...that's ok. Start with doing this 3x per day. Work up from there. Soon you'll be building your vital breath capacity, and improving your longevity. You'll be fighting cardiovascular disease and cancer, just to name 2 biggies. You'll be lowering heart rate. You'll be reducing stress. You'll be shifting to the parasympathetic nervous system...and allowing your body to heal; the only nervous system state you can be in to allow healing. Be thankful for your lungs and visualize healthy, joyful living.
Now that is mindful movement!!!
*For further experience/information on mindful movement through Shallyn's Physical Therapy and Wellness Services: Currently Rehabilitation QiGong and Tai Chi classes at Perfect Fit Wellness Center in Peyton and summer classes starting in June in Black Forest. May 8th, Dr. Shallyn will be presenting to the Falcon Senior Group at the Patriot School on Enhancing Balance with Rehabilitation QiGong and Tai Chi. June 1, Dr. Shallyn is hosting a continuing education class on mindful movement for PTs/OTs at Regis University in Denver.
Chronic stress have you so wound up that even exercising to release it is difficult or uncomfortable?
None of us are immune to the personal fact that stress wreaks havoc on our bodies. Just googling "impacts of stress on the body" pops up myriad results.
- Musculoskeletal system: muscles guarding/tightening leading to poor posture and thus imbalanced weakness and thus more tension and more pain -- check!
- Nervous system: the sympathetic nervous system signals the adrenal glands to release hormones called adrenalin (epinephrine) and cortisol (endocrine system) which cause the heart to beat faster (cardiovascular system), respiration rate to increase (respiratory system), digestive process to change and glucose levels (sugar energy) in the bloodstream to increase to deal with the stress (GI system) -- check!
- Respiratory system: shallow, rapid breathing, shortness of breath leading to panic attacks or holding one's breath and creating intermittent hypoxic (oxygen depleted) states to the brain -- check!
- Cardiovascular system: high blood pressure and other complications leading to possible heart attack and stroke-- check!
- Endocrine system: Glucocorticoids, including cortisol, are important for regulating the immune system and reducing inflammation. Thus, increased infections and viruses may be contracted; chronic fatigue, metabolic disorders (e.g., diabetes, obesity), depression and immune disorders may manifest -- check!
- Gastrointestinal (GI) system: bowel complication. Without daily flushing of our toxins (no pun intended), where do they go and what do they do to us??? Scary thought -- check!
- Reproductive System: see https://www.apa.org/helpcenter/stress/effects-female-reproductive#menu for more details as desired.
Can you see how the whole body is related? Just review the nervous system above to see how impacts of stress really hit all of the systems at once. Stress does not show favoritism...or does it? Have a weak link -- previous musculoskeletal injury? nerve injury? respiratory illness that left its residual weaknesses? familial history of heart condition, diabetes, obesity, depression, etc? weak stomach? fertility issues? -- chances are stress may magnify your weak spots.
OK, so stop stressing about the impacts that stress is having on your body! Easier said than done. As we all know, this could be a book in and of itself (wait, it already is by MANY different experts in the field). I will close with a few tidbits that Shallyn's can provide to help with your overall health.
1. Shallyn's works closely with Massage by Teresa (http://www.massagebyteresa.abmp.com/) in Peyton for progressive stress relaxation muscle work; aiding your physical therapy benefits.
2. Tai Chi research promotes positive benefits to stress reduction: assisting you to enter a parasympathetic state (the only state in which healing can occur) and focusing on healthy respiratory patterns which will also help regulate your cardiovascular system. As Tai Chi has both movement and meditative principles, you are constantly moving those negative vibes out and welcoming in refreshing, healthy ones.
3. Epigenetics (https://www.drbenlynch.com/). What? Shallyn's can provide clinical genetic profile assessment to assist in formulating a nutrition plan that will capitalize on your genetic strengths and limit your inherent genetic weaknesses.
4. and, of course, prayer!
Take a deep breath. If you need help minimizing stress's impact on your physical health and one of Shallyn's tidbits above is tugging at you to try, contact Shallyn's at (719) 219-5865 to schedule your appointment today for better health! No referral needed.
Tidbits from your physical therapist.