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Month: January 2015

Transversus Abdominis Exercises

Transversus Abdominis Exercises

Transversus abdominis exercises are very important in maintaining your overall health because weak transversus abdominis muscles can manifest as:

  • Inability to sit up without arching your back thus inviting back pain

  • Decreased breathing capacity

  • Incontinence of urine

  • Medial knee joint pain

  • Groin pain

The video below describes a method to activate the nerve and lymph supply that lies on the inner side of your thigh in order to “clean” out the blocked “functional pathways” for this muscle. Of course this is best done by a trained body worker, but can easily be replicated as shown below even at home using the help of another member of your household. Your effectiveness in treatment would lie in massaging the inner side of the thigh, working from the inner knee up towards the groin, with the flat of your palms to initiate proper drainage of stagnant fluid from lack of proper transversus abdominis muscle exercises.

Transversus abdominis exercises target the muscle group that saran wraps your midriff. This is a deep muscle and extends from its attachment to the base of your ribcage to the top of your pelvic bowl, very much like a corset. No wonder it is sometimes referred to as our “natural weight lifting belt”.

Easy transversus abdominis exercises include:

  • Tummy tucks: Here you suck in your stomach as if you want to touch belly button to your spine. This can be done 24/7 all through the day without designating any specific time of day for “exercising”.

  • Deep breathing: Breathe out with a tummy tuck. Hold for 30 seconds. Breathe in on the relaxation. This will improve your breathing capacity.

  • Lifting a weight overhead: You can start with 5 pounds. Lift and hold the weight slightly behind you for about 30 seconds to start with. Slowly increase to 1-2 minutes. Repeat 5 times. Walking with the overhead weight further enhances the efficacy of this exercise.

  • Planks: These are done by staying in a lifted push-up position. Start by getting onto your stomach. Push up on your hands till your elbows are straight and only your palms and toes contact the floor. Your hands are under your shoulders and your feet are hip-width apart. Engage your abdominals and keep your back flat. Simply hold this position for 30. Slowly increase to 1-2 minutes. Repeat 5 times. Alternating by lifting one leg at a time further enhances the efficacy of this exercise.

  • Pelvic Tilts: These are easy transversus abdominis exercises if you are deconditioned or pregnant. Sit on a chair. Push your lower back flat against back of the chair and hold for 30 seconds. Release and allow your lower back to relax. Do 10 repetitions.

Only good can come from these exercises. Serotonin or the “feel good” hormone is released. Your stomach gets flatter. Your breathing capacity improves. Low back and groin pain disappear and urinary incontinence stops. All these great benefits come from doing your “transversus abdominis exercises”.

Treatment for Seasonal Affective Disorder

Treatment for Seasonal Affective Disorder

Treatment  for Seasonal Affective Disorder (SAD) aims at reducing the symptoms of winter depression or the winter blues. This is a mood disorder that affects some people when daylight hours are shorter — November to March. Connections between human mood, as well as energy levels, and the seasons are well documented, even in healthy individuals.

These normally mentally healthy individuals experience depressive symptoms in the winter, including:

1.    Anxiety, hopelessness and depression

2.    Loss of energy/interest in normal activities

3.    Oversleeping

4.    Appetite changes, especially a craving for high-carbohydrate foods

5.    Weight gain

6.    Difficulty concentrating and processing information

7.    Social withdrawal

8.    Potential risk of suicide

Many reasons have been postulated:

1.    During the winter, many people don’t get enough vitamin D from sunlight. The decreased sunlight may reduce the efficacy of the brain, retarding the conversion of serotonin into N-acetylserotonin which is a mood enhancer.

2.    Another theory is that the cause of seasonal affective disorder may be related to excess melatonin, a sleep enhancer, which is produced in dim light and darkness by the pineal gland.

3.    The body’s circadian rhythm is disturbed from shorter daylight hours.

There is more than one treatment for seasonal affective disorder including:

1.    Light therapy involves the use of a specialized light as a substitute for sunlight. Patients are exposed to the light for a specified time. This exposure can cause a change in chemicals in the brain that are linked to mood.

2.    Anti-depressants prescription or over-the-counter medications  or vitamin-D supplements up to 1,000 to 2,000 IU a day.

3.    Some individuals need a combination of light therapy, medication, and psychotherapy.

4.    Daily exercise has been shown to be helpful, particularly when done outdoors.

5.    For those who tend to crave sweets during the winter, eating a balanced diet may help one’s mood. Conversely, as the mood improves, craving for sweets may abate.

6.    A few sessions of Healing Dynamics

Healing Dynamics creates physical and emotional balance in the treatment of seasonal affective disorder along with complete structural rebalancing to take you to your full potential. This holistic approach is a synthesis of several anatomically directed healing techniques, resulting in complete physical and emotional healing. This reinstates every ‘body’ to the highest form of one’s true self. Your transformation occurs via natural healing of the body systems, through correction, realignment and reeducation.

Treatment for these sometimes disabling conditions is offered with Craniosacral Therapy (see video below), Somato Emotional Release and Lymph Drainage Therapy in combination, in order to increase the efficacy of Serotonin conversion in the brain. These methods have been clinically proven to be effective in establishing physical and emotional harmony in the treatment of seasonal affective disorder.