Sharing Healthy Options Resources
Fit Facts are reprinted from ACE FitnessMatters®

STRENGTHEN YOUR ABDOMINALS WITH STABILITY BALLS

     One of today's most versatile pieces of exercise equipment looks more like an overgrown beach ball than useful fitness tool. The stability ball--an extra-large, inflatable orb designed to improve balance while targeting specific muscle groups--has grown in popularity since its mainstream introduction in the late 1980's. The stability ball can be adapted for many uses, including developing core strength, improving posture and facilitating stretching, among others. Its application is particularly widespread in the physical therapy industry, where it was first put to use in the 1960s. Thanks to fitness professional's interest in the stability ball and its numerous benefits, there have been several exercise programs developed for just about every need, desire and body part.

The Stability Ball and Your Core

     So much of the exercise that people do, such as running and cycling, focuses on the lower body. Not much attention is paid to the trunk, or core, of the body. It is the muscles of the core--the abdomen, chest and back--that stabilize the rest of the body.

     Think of  your core as a strong column that links the upper body and lower body together. Having a solid core creates a foundation for all activities, and is expecially important when you add a heavy load, such as weights, to your workout. It is important when you are strengthening the core that you create balance between the muscles of the abdomen and the back. Many people will naturally have an imbalance between the strength of their abdominal muscles and lower-back muscles. Exercising with stability balls helps to develop and strengthen those muscles.

     Infomercials and magazine advertisements seem to be targeting individuals who want to strengthen their abdominal muscles. However, the stability ball is well equipped to help you safely and effectvely develope a strong, stable well-functioning core.

     Here are three exercise that can be performed with a standard stability ball that target all three major sections of the abdominal muscles:

Supine trunk curl-- Start witht the top of the ball beneath the center of the back. Press the lower back into the ball and tighten the abdominals as you curl the rib cage toward the pelvis. Slowly return to the starting  position.

Supine oblique curl--Start with the top of the ball beneath the center of the back, then stagger your feet and rotate your hips to one side. Anchor the lower hip to the ball and move the rib cage in a diagonal direction toward the legs (for example, right elbow to left inner thigh). Make sure your neck and pelvis are stable.

Forward transverse roll--Kneel on the floor and place your foreams on the ball, making sure your hips and arms form a 90-degree angle. From this starting position, roll the ball forward as you simutaneouslly extend you arms and legs. Contract your abdominals to help support you lower back, which should not be strained. Roll as far forward as possible without compressing the spine, drooping the shoulders or rounding the rorso. Return to the starting position.

  The Benefits of Balls

     Besides providing balance training, stability balls work the trunk in almost every exercise that is performed. By concentrating on the abdominal section, your posture will improve and you will find that you are generally more balanced and aware of you body movements. Your core will be more prepared to support the rest of you body in whatever activity you choose to do.

How to Choose a Ball

     It is important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the execise will be. If you are just begining, overweight, and older adult or you are generally deconditioned, you may want to consider using a larger, softer ball. When sitting on the ball, your knees and hips should align at a 90-degree angle.

• Following are general guidelines for buying the right size stability ball:
• Under 4'6" (137 cm): 30 cm ball (12 inches)
• 4'6"-5' (137-152cm) 45 cm ball (18 inches)
• 5'1"-5'7" (155-170cm):55 cm ball (22inches)
• 5'8"-6'2" (173-188cm): 65 cm ball (26inches)
• Over 6'2" (188cm) 75cm ball (30 inches)

Additional Resources

American Council on Exercise: Stability Ball                                                                                                       Training by Sabra Bonelli: http:/www.acefitness                                                                                                   org/acestore/p-292-stability-ball-trainng.aspx         

About.com:www.exercise.about.com/cs/exerciseworkouts/l/aa121200b.htm

American Council on Exercise--ACE Exercise Library: ACE Exercise Library www.acefitness.org/exerciselibrary

Holding Headaches at Bay
Bodywork Eases Migraines and Tension Headaches   by Cathy Ulrich

"Do you get headaches?" I asked Cindy. She had come to see me for massage to address her neck and shoulder pain but hadn't mentioned headaches. "Well, yes," she said. "I've always had headaches and, now that you mention it, they seem to be worse when my neck hurts." Cindy went on to say she suffered from them as often as 2-3 times a week and typically treated them with ibuprofen. Like many Americans, Cindy suffers from chronic, frequent headaches. Her neck pain finally prompted her to seek help, but she was so used to the headaches, she thought they were something she simply had to live with. What Cindy didn't understand was that frequent headaches are not normal and, with a little proactive planning, there is something that can be done to manage and even prevent them.

Types of Headaches
Headaches come in many varieties. Following is a short list of the most common types. Migraines. Migraine headaches occur when the blood vessels in the brain become dilated, usually due to a chemical reaction, such as food allergies or a stress response. They often start with visual disturbances and quickly develop into severe head pain accompanied by nausea, vomiting, dizziness, and sensitivity to light. They're usually felt on one side of the head, but can be on both sides. Migraines are often managed with medications and avoidance of foods known to trigger them, such as red wine, chocolate, aged cheese, and nuts. However, some bodywork techniques can also be effective in easing migraines or decreasing the frequency of these painful headaches.  What Cindy didn't understand was that frequent headaches are not normal and, with a little proactive planning, there is something that can be done to manage and even prevent them. Headaches come in many varieties. 

Tension Headaches.
Exaggerated by stress, tension headaches are related to poor posture, jaw problems (such as temporomandibular
joint disorder, or TMJ), and neck pain. Many people describe a headache that starts at the base of the skull and then moves in an arc over the ears and behindthe eyes. Tension headaches are most often caused or exacerbated by poor posture, work station positions, and body mechanics, creating undue stress on the upper neck muscles.

Mixed Headaches.                                                                                                           The term mixed headache is used to describe a tension headache that leads to a migraine. Typically, the tension headache starts first and the chemicals produced from the pain of it create conditions for a migraine to develop. In people with patterns of mixed headaches, the best way to avoid the onset of a migraine is to treat the tension headache. A treatment regimen that includes bodywork, attention to body position,
and stress management can help prevent or greatly reduce the frequency of headaches, in turn reducing your
reliance on medication and the need to avoid food triggers. There are many different bodywork techniques, each
with specific approaches for treating headaches. Following is a short list of techniques often effective in treating
recurring headaches.

Bodywork Options.                                                                                                             A treatment regimen that includes bodywork, attention to body position, and stress management can help prevent or greatly reduce the frequency of headaches, in turn reducing your reliance on medication and the need to avoid food triggers. There are many different bodywork techniques, each with specific approaches for treating headaches. Following is a short list of techniques often effective in treating recurring headaches.

Swedish Massage.                                                                                                                                              A tension headache, by its very name, implies the presence of stress and tension. Swedish massage, on the other hand, promotes relaxation and relieves muscle tension. When muscles become tight due to stress or poor posture, they eventually adapt a chronically shortened state. Swedish massage teaches the body how to let go of muscle tension and resets muscle tone.

Integrative Bodywork.  Rolfing, Hellerwork, Structural  Integration, and CORE.     Are examples of the types of bodywork designed to improve posture and structural alignment. A primary cause of chronic headaches is poor posture, which produces tension in the neck and shoulders because the weight of the head is not properly balanced on top of the spine. Integrative bodywork can produce lasting postural change for greater ease of movement. By selectively freeing the soft tissues, integrative bodywork literally can change postural alignment and remove the stresses and strains on the muscles that cause headaches.

Deep Tissue Therapies.                                                                                                                          The integrative therapies mentioned above, as well as neuromuscular therapy and myofascial release, use similar techniques to free connective tissue. A chronically tensed muscle tends to maintain that tension, even after the stressful event has passed. Deep tissue techniques free the connective tissue glue, creating a new way for the muscle to function.

Reflexology.                                                                                                                                                   Like acupuncture, reflexology works to move energy blockages in the body. By stimulating points on the feet that correspond to organs in the body, reflexologists can promote relaxation, reduce pain, and restore energy flow. Several scientific studies have shown that reflexology is a viable treatment for migraines, in some cases working as well as, or better than, medication--and without the side effects.

Craniosacral Therapy.                                                                                                                   Craniosacral therapy addresses the inherent, gentle, rhythmic movement of the bones in the skull and their effect on the fluid that surrounds, bathes, and cushions the brain and spinal cord and runs throughout the body. Cranial bones move in miniscule amounts as a response to the production and absorption of cranial fluid. With head trauma, whiplash injury, or even severe stress, cranial bone movement can be compromised, resulting in headaches, dizziness, ringing in the ears, or vision disturbances. This therapy restores the normal movement of the cranial bones and fluid. 

By addressing the root of the problem, regularly scheduled bodywork sessions can greatly reduce headaches as well as your need for medication. Remember, headaches are not normal, and you don't have to live with them

Patricia L. Holtcamp, Licensed Massage Therapist

Advanced Health and Fitness Specialist

Higginsville, Missouri  (816) 716-4474   by appointment only  

(L.M.T. No. 2001021781   A.H.F.S. C10689)

 May the God of hope fill you with all joy and peace as you trust in him,  so that you may overflow with hope by the power of the Holy Spirit.  Romans 15:13

Additional Resources