With many common prescription drugs leaching calcium from bones (Prozac, Paxil, Synthroid, Prilosec, Prevacid, Arimidex and Aromasin) it may be challenging to get enough calcium in our diets, especially if we want to avoid dairy products. Also, soda (average American drinks 44 gallons per year!) has phosphoric acid which prevents calcium from being absorbed by our bones. So, try some of these alternative sources of calcium which also happen to be pretty tasty:
- Navy beans
- Sesame seeds
- Fortified orange juice
- Raw kale (great for smoothies)
Plus, don’t forget the very best way to strengthen your bones – daily weight bearing exercises. Don’t have time? Take the stairs any time you can!
Stuck in that darn chair again? Some ideas to help with the enevitable sore back your developing. Aside from making an appointment with me that is.
According to one Australian study, most people sit for more than nine hours a day. Don’t let all that time go to waste. Whether you’re on the bus or train to work or sitting at your desk, you can make some creative use of your chair time–and give yourself some muscle-toning benefits.
“Exercising while you’re sitting won’t pump you up like being at the gym,” says Mark Campana, a personal trainer and partner in Armstrong Health & Fitness, in Fairlawn, Ohio. “But some simple exercises can help strengthen and tone muscles. Plus, it’s a great way to take a break from work.” Here are six exercises Campana recommends.
How to: Sit slightly forward away from the backrest, and lift one leg at a time about 3 inches off the ground. Then, tighten your leg muscles and hold for five to 10 seconds. Relax and repeat two times a day on each leg.
Benefits: Because this exercise works your quadriceps, the big muscle in the front of your thigh, it may increase circulation. It may also help knee and hip stability and your balance.
How to: If you can, slip your feet out of your shoes. Sit up straight in your chair with both feet on the floor. Raise one foot high enough so you swivel in all directions. Then with your big toe, write the alphabet. Repeat with the other foot. As you make letters, spread and curl your toes. Try this two or three times a day.
Benefits: This exercise may help ankle strength and flexibility of the feet and toes along with stretching your Achilles tendon. It’s also a good way to work toes that may get bunched up in shoes.
How to: Sit up straight in your chair with your feet flat on the ground. Tighten your glutes (butt muscles) for five to 10 seconds. Relax, and repeat five to 10 times twice a day.
Benefits: Even while driving or commuting on a bus or train, you can sneak in this exercise.
How to: If you have a chair with wheels and are on a surface that allows your chair to easily scoot, try this one, carefully. Sit in the middle of your chair with your back away from the backrest. Lean slightly forward until your chest is 2 inches from your desk. Grab the desktop with both hands at about shoulder width. Your elbows should be bent along your sides. Push out until your arms are almost fully extended, leaving a slight bend in your elbows. Then, pull yourself back to the starting position. Repeat 10 to 15 times once a day.
Benefits: You use all your upper-body muscles including your triceps, biceps, chest, and shoulder muscles, along with your core muscles.
How to: Sit in the middle of the chair with your feet flat on the floor. Arch your lower back so your butt feels like it’s sticking out. Keep your hands on your desk and don’t let your legs do the movement; make your abs work. Slowly pull your hips underneath your stomach as you bring your butt back underneath you, sort of like you’re doing a crunch. Hold for two to four seconds and push back to the original position. Repeat 10 to 20 times, three to four times a day.
Benefits: This move helps tone your abs and may even make sitting less tiring. It also aids in flexibility for doing all kinds of everyday activities, such as reaching and lifting.
How to: Sit straight up, feet flat on the floor. Lift your arms out to your sides and parallel to the floor. Extend your fingers and make 20 small, tight circles in each direction. If there happens to be someone sitting to your left or right, you can also extend your arms to the front or over your head. Do this exercise once a day.
Benefits: This exercise helps strengthen the neck and the trapezius and latissimus dorsi muscles of the upper back.
Body Posture and Mechanics update.
This one is so important, I’m gonna give it again
The simple but not always easy idea for this is to become aware how you are using the muscles of your body while in motion.
Walking meditation can be just as profound as sitting meditation, and has the advantage of bringing the meditative experience into our activity. There are a number of different walking meditations. Our variation is informal and easy. It allows you to be more present in your body and in the present moment. The simple experience of alternating steps with the left and right foot naturally helps create a meditative state.
There is a tremendous richness of experience to become aware of as you walk. The body loves movement, and will reward you with pleasure if you pay attention to how it feels! So much of the time we are caught up in our mental worlds — thinking of the past or future, planning, imagining… Paying attention to the body as you walk will help you to enjoy simply being alive. (Although there are sitting meditations in which you pay attention to the body, it is easier to do so when the body is in motion. This is another advantage of walking meditation.)
Where and when. This meditation is best done outdoors. We recommend setting aside at least 20 minutes for your walking meditation, and not trying to combine it with anything else like going on errands or walking briskly for exercise. Let this be a walk just for meditation so that you can sink into the experience with your undivided attention!
I will add here that focusing on your body posture and motions can and should be done while on a workout as well, be it walking or any other form.
How to start. Before starting to walk, spend a little time while still standing still. Allow your awareness to be with your body. Take some deep breaths, inhaling deep into the belly. Put your full attention on the sensation of breathing. Then allow the breath to return to normal and notice it going on its own for a little while. Now bring your awareness to your body, noticing how your body feels as you are standing, and becoming aware of all the sensations going on in your body.
I grabbed this article from .http://www.meditationoasis.com/how-to-meditate/simple-meditations/walking-meditation/
The importance of muscle trains.
Now on the the Question At hand.
Interesting facts about the sartorius muscle:
- Known as the tailor’s muscle. Tailors would sit with their legs crossed while they sewed and would have pain along the path of the sartorius muscle.
- The sartorius is the longest muscle in the body.
Clinical diagnoses to which the sartorius muscle symptoms may contribute:
- Floating Patella
- Meniscus tear
- Muscle tear of the anterior thigh
- Anterior cruciate ligament tear
- Posterior cruciate ligament tear
- Sprain / Strain of the thigh or knee
- Rot-Bernhardt syndrome
Other muscles that should be considered and examined in conjunction with the Sartorius muscles:
- Adductor Longus and Adductor Brevis
- Adductor Magnus
- Rectus Femoris
- Vastus Lateralis
- Vastus Medialis
- Vastus Intermedius
- Gluteus Medius
- Gluteus Minimus
Satellite Trigger Points: Rectus femoris, Vastus medialis, Adductor magnus, Adductor longus, Adductor brevis
Affected Organ Systems: Urinary and Reproductive Systems
For detailed anatomy information see: Sartorius Muscle Anatomy
For an in-depth look at the Sartorius Here is some great information..