EQUIPMENT FOR SALE: We have some spare, used equipment that needs a new home.
Reebok Core Board ($30; new ones cost $200) – We have six and only need four. These were designed to challenge core stability at three different settings. Ask you trainer about the core board if you are unfamiliar with it.
Bowflex PowerPro ($75) – In good condition; fully functional for a full body workout, but best for upper body.
UPPER BACK (TRAPEZIUS) PAIN (from IDEA Health and Fitness Journal)
Does your upper back ever feel tight, as though you have “knots” in it? You may have an upper-trapezius strain, a common repetitive stress injury (RSI). An RSI is a condition usually caused by placing too much stress or strain on a joint or musculoskeletal tissue. RSIs are often associated with performing recurring motions, whether on a computer, on the telephone or in a sports activity.
What can you do about an upper-trapezius strain? Catherine Logan, MSPT, a physical therapist and certified personal trainer, explains the causes of this strain and offers suggestions on what you can do to ease your pain.
The trapezius is either of a pair of large triangular muscles extending over the back of the neck and shoulders and moving the head and shoulder blade. Upper-trapezius pain can be triggered by consistently overusing the muscle group, even at a low intensity. Because repetitive motions do not allow the affected tissue to rest between movements, they can cause stress and irritation. Performing simple, everyday movements—such as habitually holding a telephone between the ear and shoulder—can trigger upper trapezius pains.
Why don’t the upper trapezius muscles always function properly? If you aren’t holding them in the proper position, any muscle can lengthen or shorten and cause problems. The upper trapezius muscle can shorten beyond its optimal length in certain situations; for example, when the shoulder is elevated and the neck is extended, side-bent and rotated, as when you are cradling a phone between your ear and shoulder. Throughout the day, this might happen to the upper trapezius muscle, while, alternatively, the rhomboids (muscles connecting the shoulder blade to the vertebrae) might be overly lengthened when the shoulders are rounded. Moving out of these positions from time to time throughout the workday will increase blood flow and oxygen delivery to the muscles. Developing better posture will help maintain the optimal length of the muscles. Below are some helpful exercises you can do at the workplace for upper trapezius pain,
Sitting with upright posture, perform 15–20 reps of the following exercises every hour when you are at your desk for upper trapezius pain.
1. Scapular Pinches. Roll the shoulders back, and pinch the shoulder blades together.
2. Shoulder Shrugs. Raise the shoulders up toward the ears, then lower them back down.
3. Neck Side-Bending. Tilt one ear toward the shoulder, and hold briefly. Repeat on the opposite side.
4. Neck Rotation. Look over one shoulder, and pause briefly. Repeat on the opposite side
DRUG DISPOSAL PROGRAM IN WILMETTE (from the Village of Wilmette)
For your safety and the safety of the environment, it is important to dispose of unused medications in a proper manner. Many pharmaceutical drugs discarded in the garbage or flushed in the toilet pass through the treatment process unchanged.
The Health Department collects unused over-the-counter and prescription drugs on the second Tuesday of every Month from 7:30 am – 4:30 pm. Collection Dates for the remainder of 2010 are October 12, November 9, December 14.
Please bring items to the Village Nurse’s office on the second floor of Village Hall. Place liquid medication in a sealed plastic bag. Do not bring institutional or business waste, non-prescription liquids, latex gloves, medication with alcohol in it, or household chemical waste. Medications are to be in the original container with labels to identify contents. However, the patient’s name may be blackened out or removed.
WAKING STRATEGIES TO BEAT THE BLAHS (from IDEA Health and Fitness)
You wake up to the sound of an annoying alarm, you’re dead tired, and you just plain feel out of sorts. Ugh! How do you go out into the world—or even get out of bed!—when you are feeling so blah? What can you do if you wake up on the wrong side of the bed? Try these strategies.
Use Body Scanning. “When you wake up, get in the habit of scanning your body,” advocates Linda Moseley of the Coaching Gym in Hurley, England, and Torino, Italy. “See if there is tension in your body. [Feeling out of sorts is] negative energy held in the body. Recognize tension as negative energy, and start to know exactly the intensity of this by scoring it on a scale of 1–10 (with 1 being very low negative energy and 10 being major reactive negative energy).
Then, do the following: remember a time when you were at your best (on a positive energy scale of 1–10, choose a time when you would give a high score of at least an 8), and visualize it, [making] the pictures intense in color and the feeling warm and peaceful. Notice your breathing, and start to inhale on six counts and exhale on six. Do this for the time that it takes you to get out of the bathroom and dressed. Smile and look up with your eyes to the ceiling, and keep them there with the smile for at least 30 seconds.”
TASTE OF WILMETTE – -Thursday, October 15, at the Women’s Club of Wilmette, 930 Greenleaf, Wilmette, 5:00pm- 7:30pm. Sponsored by the Wilmette Chamber of Commerce, this annual event is a good place to get samples of wonderful free food and learn about local businesses. The Chamber suggests a donation of $5, most of which goes to charity. PFTL will have a booth at this event, so come by and say hello. You may be amazed at the variety of food offerings and businesses that are in and around Wilmette. It may also be a good networking opportunity (that’s why we will be there).
REMINDER: ROTARY BOOK DRIVE – October 1 – November 16
We have set up a box at the studio for collecting children’s books (appropriate for kindergarten through high school). Any gently-used books will be given to inner-city schools for classroom teaching and to give to students to take home.
Yes, I started a blog. I must admit that I am not sure how to best use it, but for the present I have posted past and present PFTL Newsletters on it. You can access the blog as a link from our website at www.PFTL.net . If anyone has some ideas on other things that could be posted, please let me know.
LESTER ROSENBERG WILL BE REMEMBERED BY ALL
Long-time client, Lester Rosenberg passed away on September 30. He will be remembered for his wonderful sense of humor, exceptional humanitarian efforts and his dedication to family and friends. Lester trained with PFTL from 1993 until he was disabled in a car accident last year. His wife, Norma, has trained with us almost as long, and continues to delight us with her presence every week. We offer our sincere condolences to Norma and her family.