Treat today like a precious gift 
. Because it is 
Have a Fab Saturday guys 
Live for and Enjoy today
tomorrow isn’t even guaranteed. Stress (apa.org)
Anxiety Relief is always healed when you’re operating from a true life of purpose and passion and whatever has you in the dumps fades away quickly… Managing Stress and Anxiety to Live the Life YOU Want – James Nussbaumer
“It takes a certain amount of courage and willingness to be vulnerable to understand that is okay to be angry” ~ Kale Panoho,
Why do nice guys finish first ….
5 Things to Start With
1. The only person you can make happy is yourself.
2. Learn to embrace change. Learn to ride the wave!
3. Learn from the past and live for the future.
4. Build yourself up. God don’t make no junk
5. Have faith in God’s plan, he only wants the best for you.
If you’ve ever seen pros cross the finish line and visibly struggle to straighten up and stretch their spine to a normal upright position, you know that lower back pain from cycling is common across all ranks. In fact, a survey of more than 100 pro cyclists during training camps published in 2010 showed that back pain accounted for the majority—45 percent—of aches and pains. Surveys of recreational cyclists show about one-third battle back pain now and again.
“Back pain is very common in cyclists and can arise from many different root causes, including bike fit, training history, personal health issues, riding style, and what you do during your daily life off the bike,” says Matthew Silvis, M.D., medical director of primary care sports medicine at Penn State Hershey Medical Group in Palmyra, PA, who specializes in the care of injured endurance athletes. To fight—and win—the battle with lower back pain, you need to address it on all of those fronts. Here’s how.
Dial in Your Fit
“The first place to look is your bike fit,” says Silvis. “I spend a lot of office visit time educating my patients about bike fit. Very often, adjustments resolve the problem and prevent it from recurring.” Specifically, a bike setup that is too long for you can cause an aching back by forcing you to be too stretched out. Assuming your bike is the correct size for you, that could mean a stem that is too long, a saddle that’s too far back, and/or a handlebar that’s too low.
Fast fix: You want to be set up so you can comfortably reach your bars from an upright position and so your elbows have a slight bend when you’re in the riding position. Try a shorter, high-rise stem. Add spacers under your stem. Check your saddle setback (though don’t bring it all the way forward; that’s bad for your knees). If you spend a lot of time in the drops, consider a bar with a shallower drop. If you spend a lot of time in the saddle or are prone to back pain, a professional fit is definitely in order.
Work Your Core
“A lot of people I see miss their core entirely during training. That’s a big problem because as a cyclist, you use your core muscles to generate power and control the movement of your bicycle,” says Silvis. “When your core is relatively weak, you’ll get fatigue and back strain and pain much sooner than someone who is better conditioned in their lumbar spine area.”
You want to particularly focus on the “inner unit” of the core—the muscles that attach to the lowest vertebra (known as L5), namely the transverse abdominis (the deepest ab muscles that wrap horizontally around your midsection like a corset) and multifidus (the muscles running vertically along your spine). These muscles act as an anchor to stabilize you in the saddle.
In a study published in 2015 in the Journal of Back and Musculoskeletal Rehabilitation, researchers compared the strength of these muscles in a group of mountain bikers with and without lower back pain. The difference between the riders: The riders with pain had less-developed transverse abdominals and lumbar multifidus spinae, so they had less lower back endurance.
Fast fix: Perform core exercises that target your inner unit. Aim for 2 sets of 15 reps three days a week.
Reverse Crunch
Lie faceup with arms at your side and feet off the floor with knees bent so shins are parallel to the floor. Inhale and draw your abs in as you lift your hips off the floor, curl your pelvis to your ribcage, and knees toward your chest. Pause, then exhale and return to the starting position.
Bird Dog
Kneel on your hands and knees. Keep your back straight and your head and neck in line with your back. Extend your right arm and left leg out, bringing them up and in line with your back, or slightly higher than your trunk, if possible. Pause, squeezing your glute and back muscles to maintain balance. Bring your arm and leg back in and under you, touching elbow to knee. Return to the starting position, and repeat to the opposite side. Alternate for a full set on each side.
Don’t Forget Your Hips
“Often, the culprit is not the back, but the pelvis,” says Silvis. “You want to be able to sit on the saddle with proper pelvic positioning—a slight forward tilt—so you can maintain a neutral and not overly flexed spine.” Many cyclists have significant muscle imbalances and general immobility throughout their hip region in the form of dominant quads, weak outer glutes, and tight psoas (the muscle that attaches the lower spine to the femur and acts as a hip flexor). All of that can accumulate in poor pelvic positioning and lower back pain.
Fast fix: Stretch and foam roll all your lower body muscles regularly. Also, add this hip stability move to your repertoire three days a week to strengthen and stretch all the right places:
Fire Hydrant with Rotation
Kneel on your hands and knees. Keep your back straight and your head and neck in line with your back. Draw your navel toward your spine. Pull your left knee to your chest. Contract the left glute and lift the leg out to the side of your hip, like a dog marking a fire hydrant, then rotate back and around in a circle. Repeat for 5 to 6 rotations; then reverse direction for 5 to 6 rotations. Switch legs.
Ramp Up Your Riding Wisely
Sometimes back pain is just a matter of doing too much too soon, says Silvis. Because cycling is low impact it’s easy for us to get gung ho on the first nice days of the year and ride longer and harder than our supporting muscles are conditioned for. “Then you pay for that later…like the next ride,” he says.
Fast fix: Rein yourself in a bit and ramp up your riding in a progressive way, increasing your weekly mileage by no more than 20 to 25 percent. That’s especially important for your weekly long ride.
Change Positions Frequently
By definition, chronic injury like back pain is the result of repetitive, cumulative stress that leads to tissue damage. Sitting fixed in one position for hours on end increases that risk.
Fast fix: This is an easy one: Move around a little out there. Change positions from the tops to the hoods to the drops. Stand up out of the saddle and take a few pedal strokes. Scoot forward or back a bit on your seat. Give your body a break from the same position a few times an hour.
Going Up? Shift Down
Sitting and mashing a monster gear places undue stress on your back and fatigues your glutes and hamstrings, which can cause your pelvis to tilt backwards and put even more strain on your lumbar muscles, says Silvis.
Fast fix: Use your gears! Try to keep the load low enough so you can spin a cadence of around 80 rpm while you climb.
[Want to fly up hills? Climb! gives you the workouts and mental strategies to conquer your nearest peak.]
Move More
“Many of the people I see have pain because they sit all day long and then hop on their bike, bringing their general tightness and stiffness along for the ride,” says Silvis.
Fast fix: Work is work, and you’ve got to be at a desk when you have to be at a desk, but if possible, manipulate your environment to put your body in motion more throughout the day. Request a convertible workstation that allows you to alternate between sitting and standing throughout the day; swap a stability ball for your office chair, and use your lunch time to get up and at least take a quick walk. “All those little movements add up to a big benefit for your back,” says Silvis.
What Patients Want to Know About Stress
(First panel)
Subhead: How Well Do You Adapt to Stress?
Not all stress is bad. A 20-minute workout for a fit and trim 65-year old is good stress.
The same workout for an out-of-shape 35-year old would likely be bad stress!
Whether your body considers stress good or bad is largely a function of how well it can accommodate it.
Ultimately, this capacity is based on the condition of your nervous system.
Photo caption: Not all stress is bad! Our reaction to stress is based upon our conditioning and overall health.
(Inside spread)
Headline: It’s Not the Stress – It’s Your Reaction to It That Matters!
Stress is part of everyday living. In fact, a stress-free life would be boring! Life is enjoyable when we have ample resources to experience and overcome the stresses we face.
Subhead: Physical Stress
A whiplash injury from a car accident is an obvious source of physical stress. As is repetitive motions, a slip and fall, lack of sleep or overdoing it in the garden. Early on, learning to walk, ride a bike and the birth process itself are sources of physical stress.
Accumulated stress exhausts our reserves. Then, something as simple as mowing the lawn can put us over the edge. Chiropractic care helps restore your adaptive capacity.
Subhead: Emotional Stress
Fear, grief, anger and other emotions affect our entire body. Notice the posture of someone who is sad or depressed. Frustration, or a sense of powerlessness at work, is a common form of emotional stress.
Clearly, it’s not the stress, but our response to it that is critical. Chiropractic care, because its focus is to reduce tension to your nervous system, can help you respond more resourcefully.
Subhead: Chemical Stress
Common sources of chemical stress include poor nutrition, sugar, refined carbohydrates and unhealthy fats. Drugs, preservatives, tobacco, alcohol, vaccinations, pollen and a host of other substances affect our nervous system, muscle tone and our spine.
The problem isn’t the pollen or chemical. Because not everyone reacts. Symptoms can appear when you lose your ability to adapt. Chiropractic care has helped millions reduce or eliminate reactions to many types of chemical stress.
If you lack the reserves to adapt to stress in a healthy way, stress takes its toll. If your body reacts by “tripping a circuit breaker” and causing vertebral subluxation, chiropractic care is likely help.
Subhead: How can stress affect my spine?
Think of your spinal cord as a guitar string. The greater the tension, the higher the note. Your nervous system has “tone” as well. With each stressor, your body tightens up, like bracing yourself for a tight curve on a roller coaster. The weakest joints of your spine are forced out of their normal position. Like the shrill notes from an over-tightened string, your body loses its capacity to respond to the full range of human experience.
Subhead: Can chiropractic care solve all my stress?
Of course not. Much of the emotional stress we experience is largely self-induced. Imagine how much pain and suffering results from attaching inappropriate meanings to events in our lives. Or the constant burden we experience by not forgiving others. Stress is a natural part of life. Chiropractic care can’t eliminate stress, but it can help increase your capacity to accommodate it.
Photo caption: Stress from the birth process can interfere with the sucking response or cause colic and other health issues.
Photo caption: Research suggests that many low back problems can be traced to sometimes hidden emotional issues.
Photo caption: Instead of fainting or going unconscious, think of a vertebral subluxation as a “tripped circuit breaker.”
(Back Panel)
Safe and Natural
Your health affects everything you do and everyone you know. Whether your goal is to get well or to stay well, we’re here to help. As you see results, tell those you love about chiropractic. Explain how millions enjoy relief and better health by restoring the integrity of their nervous system with safe and natural chiropractic care.
© 2009 Patient Media, Inc.
Research citations at chiropatient.com
Stress is so common many patients take it for granted!
Here’s a way to reveal the many causes of vertebral subluxation.
Most patients don’t realize there are three types of stress.
Most patients encounter stress so frequently they think it’s normal.
Most patients don’t get the results they could because of their stressful lives.
Except your patients! Place this one in your report room or adjusting area and help patients realize some of the most common physical, emotional and chemical stressors in their lives.
You might invite a patient over to your poster and ask, “How many sources of stress can you find?”
There are more than you think. We count at least 16 of them:
- The physical stress of improper lifting.
- The emotional stress of moving.
- The physical stress of cradling the phone with a shoulder.
- The emotional stress of having too many phones.
- The physical stress of wearing high heel shoes.
- The emotional stress of credit card debt.
- The emotional stress of relationships (marriage).
- The emotional stress of depression.
- The chemical stress of coffee.
- The chemical stress of artificial sweeteners.
- The chemical stress of tobacco.
- The chemical stress of prescription medications.
- The chemical stress of vaccines.
- The physical stress of an injection.
- The chemical stress of alcohol.
- The chemical stress of junk food.
If subluxation is the centerpiece of your practice, that’s great. Now, make the identification and reduction of the cause of subluxations the focus of your patient education! Here’s a wall graphic that can help you broach the subject.
Coordinates with our Stress brochure.
Mindfulness Practices | Ohio State Integrative Medicine (osu.edu)
*** This is So Wrong: Cannabis Stock Gainers And Losers From June 4, 2021 (msn.com)
Guided Meditation: Noting – YouTube
| (3) Why is meditation so powerful? |
| Kale Panoho, Director at Central Fitness (2016-present) Updated May 21, 2020I’ve meditated for a while now. I’m at the point where I now have safely clocked up over 50 hours of actual meditation time. I can tell you for all the beneficial outcomes that have been scientifically shown for those who meditate I am still far from perfect. Read More » |