Category Archive: Fitness

HIIT the Gym!

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HIIT the gym! Is this a typo? Not at all. HIIT is the acronym for “High Intensity Interval Training.” Although HIIT has long been an important part of training for athletes, it’s becoming increasingly popular in mainstream fitness.

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Stretch of the Week: Chair Chest Stretch

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For the month of June we are exploring chair stretches for the weekly stretch!

This month is dedicated to all the sitting a majority of us do on a daily basis. These stretches will focus on opening up the chest, hips, low back, and hamstrings; areas where we all need a little more flexibility.

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Distracted Walking: Are You Guilty?

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We all know the dangers of texting while driving, but have you stopped to consider the dangers of texting while walking?

Today’s society is more distracted than ever. Whether it is listening to music, talking, texting or playing a game, we are constantly engaged in something and not as aware of what is going on around us.

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Is Running Bad for My Knees?

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There is little evidence that running alone will send you to the operating room for knee surgery due to arthritis. That’s not to say that runners’ knees do not bother them. It is the most common body region runners complain of have aches and pains.

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Stretch of the Week: Supported Hugging Knees

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Our third restorative stretch for May is a gentle low back stretch. I call this one Supported Hugging Knees.

You will need your yoga bolster or three folded blankets.

If you have a history of low back injury, hip or sacral injury/pain, or if you have trouble getting up and down from the floor please do not perform this stretch. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

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Keeping our Nurses Healthy: Preventing Back Sprains and Strains

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Nursing is a tough, physically demanding job and the data proves it. There were over 33,000 soft tissue injuries sustained by nursing professionals in 2013. The average number of days lost was 8. For those counting, that’s a total of 264,000 days of lost time, valuable time, spent inactive and unable to perform.

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Runner’s Cramps: Why You Get Them and How You Can Prevent Them

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Most runners have experienced it: your run is going smoothly and you’re feeling great, then all of a sudden you succumb to the dreaded side stitch, calf cramp or that feeling of “having to go.” Muscle and stomach issues can stop a runner dead in their tracks. With varying spring temperatures, muscle cramps are more common, as there is little opportunity to adjust to the change in weather.

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Stretch of the Week: Prone Double Internal Rotation Stretch

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Continuing with the theme of internal rotation of the hip, for week two we will review a stretch while lying face down.

This is the Prone Double Internal Rotation stretch.

You will need some wall space for this week’s stretch. If you have trouble coming all the way to the floor you can perform this on the bed as well. As with last week’s exercise, you should not perform this stretch if you have or are currently experiencing the following: hip injuries, hip replacements, hip impingement, or pain when rotating the hip or knee inward. As with beginning any exercise program, it is recommended that you contact your physician, physical or occupational therapist to determine what is best for you.

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Stretch of the Week: Windshield Wiper Stretch

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For the month of April we will be exploring internal rotation of the hip.

There are many muscles in the hip region that contribute to rotating the hip inward. Each week I will give you a stretch that will address these muscles in some way.

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Stretch of the Week: Pelvic Tilts

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Pelvic Tilts: Therapeutic Stretches for the Lower Back

Welcome to the weekly stretch for March!

This month we have been focusing on more therapeutic stretches for the low back. If you have ever been in therapy for low back pain you may have recognized one or two of these. Let’s continue this with Pelvic Tilts for week 4!

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