How To Move Without Pain

February 2021

cracking knuckles

Joint Cracking – Bad or No Big Deal?

Spontaneous joint cracks (aka mobilizations to physical therapists) can be loud and strong but also can give a satisfying feeling. But, is it bad for your joints; not necessarily.

However, there are some things to consider when repeatedly cracking your joints – painful or not.
So will cracking your joints give you arthritis?

sitting at a desk doing work

Your Best Posture is Your Next Posture

The average person will sit for 18 years across their lifetime! In a typical week, people sit for more than 51hours and 44minutes! Much of this time is spent at a desk, but more than 13 hrs a week of sitting is due to watching tv and more than 2.5hrs from the work commute.

This is why changing up your sitting posture is so important and why it plays such a role on your body, joint movement, muscle flexibility.

breathing at desk

What is Box Breathing? You should give it a try

Box breathing is a technique of intentionally taking slow deep breaths. It is also known as four-square breathing. The technique is found to help those with lung disease, COPD (chronic obstructive pulmonary diseases), and lung cancers. 

Intentional breathing is shown to calm and regulate the autonomic nervous system (ANS). The ANS regulates involuntary body functions such as temperature, lower blood pressure, and provides an almost immediate sense of calm.

bone health, osteoporetic pelvis

Worried about your Bone Health? Get more Magnesium

Osteopenia or osteoporosis is the result of our bodies losing bone mass or density. Research shows bone mass peaks by age 35. Yet, it is estimated 54% of adults aged 50 years or older have bone mass loss.

This means more than 53.6million people are living with osteoporosis and low bone mass. So what changes in our bones between 35 and 50 years old? Are we doing enough for our bone health?

Causes of Muscle Strains and What You Can Do

A muscle strain occurs because muscle is overstretched or fatigued. Muscle strains could happen because of a repetitive activity, poor training or conditioning or random injury.

Research shows muscle strains can occur from walking, not just high intense workouts.

Most muscle strains can be successfully treated on your own. 

Minor muscle strains can be treated with protection, rest, ice, compression, and elevation (PRICE).