Living Fit, Healthy and Happy

Skateboard Protective Gear – Be Safe When You Use Your Skateboard

Skateboard Protective Gear – Be Safe When You Use Your
Skateboard
By Justin Grey

Skateboarding like any other sports requires a lot of hard work
and practice put into it. Many young at heart enthusiasts enjoy
skateboarding on streets and at skate parks. Many competitions
sponsored by leading manufactures of all types of skateboards
are held, to promote their brands and products, to attract
skateboarders to compete with each other. A craze for trendy and
unique skateboards and other skateboarding accessories, such as
skateboard protective gear, wheels, bearings, ramps, etc. has
resulted in the development of a full skateboarding industry.
All this has caused a demand in popular brands developed by
professional teams who dedicate all their efforts ant time to
the perfections of their products.

Within skateboard protective gear we can find many items for
skateboarders. Each skateboarder should acquire the gear
according to the way he uses the skateboards – whether it is
simply for transportation or if he uses it to perform stunts and
tricks. An important skateboard protective gear which is a must
for everyone no matter what kind of skateboarding they are into
is the helmet. A helmet is a vital part of skateboard protective
gear because it protects your head from critical injuries. This
can even be a life saver in many cases.

Amongst skateboard protective gear, we can also mention
skateboarding shoes. Each type of shoes has a special design to
suit a specific purpose. Skateboard shoes are made of leather or
suede with a rubber or polyurethane sole. These shoes may either
be double stitched or triple stitched, with triple stitching
being the preferred choice. The material used for making them is
generally much thicker than that used for ordinary footwear.
However, this does not in any cause any kind of discomfort. Like
any other type of sports shoes the skateboard shoes also have
laces on them, to tie the shoe firmly.

Another important item that should not be forgotten when
mentioning skateboard protective gear is a pair of skateboard
gloves. While skateboarding on the streets, if you fall then you
require a pair of skateboarding gloves to safeguard your hands
from the cuts bruises that you will acquire from the various
sharp objects and dust found on the pavement. You also need to
protect your hands from sprains as a result of the collision
with the ground. Some of you who use their hands a lot while
trying out the various skateboarding tricks especially need to
wear these gloves.

With the youth today taking part in skateboarding competitions
all over the globe there is a rising demand for skateboarding
products. Many brands specializing in skateboarding products
have become prominently popular. In fact there are many brands
which cater to skateboards designed for boys and girls
individually! Skateboard protective gear meant for girls have
feminine patterns as per their personality. Skateboard
protective gear for males are found in bold colors and strong
graphics. This trend of acquiring protective gear in different
models and styles has enabled people of all ages and of both
sexes to be comfortable with the kind of gear that they choose.

About the Author: Please visit: http://www.goskateorgohome.com

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Baseball Q&A: Baseball Facts You May Not Have Known

Baseball Q&A: Baseball Facts You May Not Have Known
By Bob Hanneck

* What is the difference between baseball and softball?

Baseball is team sport where a player on one team attempts to
throw a hard, fist- sized ball past a player on the other team,
who attempts to hit the baseball with smooth, tapered,
cylindrical stick called bat.

A team scores only when batting, by advancing past a series of
four markers called bases arranged at the corners.

Softball is a variant of baseball played with a larger ball on
a smaller field. Despite its name, the ball used is not
necessarily soft, but it is larger than a baseball and it may
have a softer outer layer. The rules of this game vary somewhat
from those of baseball.

* What are baseballs made of?

Generally, the core of the ball is made of rubber, cork or a
mixture of the two and sometimes, layered. Its constriction
varies. Around these are various linear materials that include
twin and yarn. Sometimes wool is also used.

A leather cover is used put on in two pieces and is stitched
together using 108 stitches of waxed red cotton thread.

* What are bats made of?

Usually, baseball bats are made of wood. Most wooden bats are
made from ash wood. Other woods used for making baseball bats
are hickory, maple and bamboo.

For professional baseball, only wooden bats are permitted. They
are not allowed to be corked or bat that is filled with a light
substance such as cork which reduces the weight without costing
greatly in hitting power.

For amateur baseball, both wood and metal alloy bats are
permitted.

* What are the different kinds of baseball mitts?

In the beginning of baseball, the players did not wear baseball
mitts and gloves. They played baseball bare-handed. However,
during the evolution of the game, mitts were used and in time,
were very important safety equipment in baseball.

Today, there are already different kinds of baseball mitts.
These are the catcher’s mitt, baseman’s mitt and fielder’s mitt.

The catcher’s mitt is big, round and padded. The baseman’s mitt
is longer than the other kinds of mitts especially when compared
to the fielder’s mitt.
The fielder’s mitt has two types, the infielder’s mitt and the
outfielder’s mitt. The infielder’s mitt is smaller than the
outfielder’s mitt.

* How far apart are the bases?

The baseball bases, along with the home plate, should form a
perfect diamond. According to the rules, the distance between
each base, starting from the home plate to the first base, from
first base to the second base etc., should be less than
eighty-nine feet. However, for little league, it should be
fifty-nine feet.

* How far is it from the pitcher’s mound to home plate?

The distance of the pitcher’s mound from the home plate is
fifty-nine feet, or eighteen meters, with eighteen feet in
diameter. This is according to the regulation from the Major
League baseball.

The pitcher’s mound is the raised section in the of the
baseball field or in the middle of the diamond, to be exact. It
is where the pitcher stands when throwing the pitch.

About the Author: Bob Hanneck is a regular contributor to
baseball-related books and sites such as
http://www.Baseball-Tip.com

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Yoga For Martial Arts

Yoga For Martial Arts
By Cornelius Harrington

Whatever style of martial art you practice, whether it is
Brazilian jiu jitsu, karate, judo, or boxing, you should be
aware of how important flexibility, balance and core strength
are. If you want to gain the advantage over your competitors,
you should give serious consideration to introducing yoga to
your daily workout.

So how can a non-contact activity such as yoga improve the
competitive, full contact nature of martial arts? Well yoga can
improve your martial arts in many ways. Yoga has stood the test
of time and has been around for thousands of years. Ancient yogi
believed that for a man to be in harmony with himself and his
environment, he needs to integrate his mind, body and spirit. To
learn yoga you must gain control over your breathing, which is a
fundamental concept that needs to be taught and developed. The
acquired skill to control your breathing, then leads onto being
able to control your mind through meditation.

Martial arts have similar principles to that of yoga. The
martial artist must learn to use his mind to remain calm when
placed in stressful situations. They should incorporate
technique over brute strength and not let a lack of size become
an obstacle. The martial arts practitioner will train for years,
developing his body and to learn to compete with others in a
healthy way, helping to improve their spirit and to develop good
character. Just like yoga, martial arts is about developing the
body and the mind in unison.

The practice of yoga is a great way to develop core strength
and balance, learning to breathe when placed in unusual
positions. Imagine you are a practitioner of Brazilian jiu jitsu
and someone is trying to pass your guard by smashing you, you
are in an awkward position, finding it difficult to breathe. To
some this may be enough for them to tap out, however, by
practising yoga, you will be able remain calm, think, breathe
and with the added flexibility you will have gained, manoeuvre
into a more neutral position. Perhaps you are struggling with
certain techniques due to a lack of hip flexibilty, which is
impairing your progression. Training in yoga will help you to
overcome the plateau which you have reached and will make your
martial arts training more enjoyable.

If you participate in sparring when studying boxing or karate,
you wil be able to control your breathing and remain calm when
your opponent is trying to kick or punch you. This will give you
more time to plan your next move ahead. The increased amount of
balance and core strength that you will gain by training in
yoga, will allow you to be more agile, helping you to avoid your
opponents strikes.

If you are still unsure if yoga is for you, remind yourself
that yoga is being practised by some of the most elite martial
artists out there, Eddie Bravo-inventor of the Rubber Guard is a
yogi . BJ Penn and Diego Sanchez both are top UFC fighters enjoy
yoga. Rickson Gracie from the world renowned Gracie family is a
yoga practitioner and there are many more. So why not start to
incorporate yoga into your training regime and start to see
improvements in your martial arts?

About the Author: Learn yoga to help improve your martial arts
from a teacher who has trained olympic athletes
http://www.dragondoor.com/dvs002.html?apid=4b92cc9b0dc3c

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Is Fish Oil Really Better Than Flaxseed Oil?

Is Fish Oil Really Better Than Flaxseed Oil?
By Yuri Elkaim

Fish oil or flaxseed oil? That is the question posed by
millions of health-conscious people each day. But what is the
main reason why millions of people are reaching for either fish
oil or flaxseed oil? If you said omega-3 fatty acids then you’re
correct.

But what if I told you that one of these oils doesn’t present
us with a viable or usable source of omega-3s in the body?
Pretty shocking, eh!

Well the truth of the matter is that fish oil offers you a much
better omega-3 “bang for your buck”. Why? It all boils down to
two important compounds known as EPA and DHA.

We need EPA and DHA to protect our heart, for healthy brain and
eye development, prevention and treatment of skin diseases,
arthritis, for immune function and more.

Why Not Just Eat Flax?

For decades a debates have been fought about whether flaxseed
oil could provide adequate levels of EPA. The verdict - flaxseed
should never be used for its EPA producing ability.

Flaxseed oil is a wonderful healing oil but it is not a source
of EPA.

Having said, I will often add flaxseed oil to many of my salad
dressings and other foods but it is not the oil I use for EPA
and DHA.

Research shows that flaxseed oil is poorly converted to EPA and
that it provides absolutely no DHA. One study published in the
American Journal of Clinical Nutrition evaluated 45 healthy men
and post-menopausal women (18 to 65). They all had normal
cholesterol and were asked to eat olive oil as their oil source.
They were divided into 3 groups. One got ALA (alpha linolenic
acid - from flax) and the other two with a supplemental form of
EPA.

Each was given 750mg for 3 weeks and then 1,500mg for 3 weeks
in a supplement. Both the EPA groups had significant increases
in EPA in red blood cells however there was no increase in EPA
in the ALA (flax) group. Neither the ALA nor EPA group showed
significant increases in DHA; which, means that we should also
supplement with DHA.

The reason why the flax ALA group did not witness an increase
in EPA in red blood cells is because of an enzyme in the body
that is needed to convert ALA to EPA.

This enzyme called the Delta-6-desaturase if not working
properly stops the conversion of ALA to EPA. The Flax Council of
Canada states that flaxseed has a limited conversion to EPA in
healthy people of up to only 8%! However, new very sophisticated
studies are showing that this is even rare.

The reasons why the Delta-6-desaturase enzyme does not work as
well as why we can't convert ALA to EPA are as follows:

* Anyone with diabetes has a faulty delta-6 enzyme
* Viral infection
* Allergic disease
* High cholesterol
* Stress hormones
* Aging
* Menopause (menopausal women have been found to have an
inactive enzyme)
* Alcohol
* Smoking
* Arachidonic acid
* Saturated fat
* Trans fatty acid consumption in the diet
* Nutrient deficiency of Zinc, B6, vitamin C

DHA for the Brain

Perhaps you may have seen recent commercials promoting “white
bread” now infused with DHA and then claiming that this “white
bread” is now essential for the healthy development of our
children’s brains and nervous systems.

Well, besides the fact that these artificially-enhanced foods
provide no nutritional value whatsoever, the point still remains
that DHA is essential for the proper functioning of the brain,
and for the development of the nervous system and visual
abilities. It is essential for smart babies too. DHA research
has also shown it reduces the risk of heart disease.

The human brain is about 60% fat, and DHA is one of the crucial
structural fatty acids in both the brain and the retina. Many
vegetarians, vegans, and raw foods dieters are also at risk of
insufficient DHA unless they supplement with DHA.

Studies have also shown that North American babies have much
lower levels of DHA than babies born in Asian countries. DHA
plays a role in our babies IQ. So if you want
a super smart and healthy child you may want to consider
supplementing with fish oil (not flaxseed oil) for its high
content of readily available DHA and EPA.

But what about vegans who are adamant about getting their
omega-3s from plant sources? Well, for the answer you’ll just
have to stay tuned for the next article where I’ll talk about
one of the world’s most incredible superfoods that even blows
fish oil out of the water (no pun intended)!

About the Author: Nutrition Expert, Yuri Elkaim and his
groundbreaking book, Eating for Energy, have helped thousands of
people in over 80 countries regain control of their health and
weight. Watch his new http://www.youtube.com/watch?v=g8KRdnSdJag
You Tube Video and discover a delicious GREEN smoothie recipe
that will keep you energized, nourished, and provide a
significant source of omega-3s. For more on his revolutionary
healthy eating book visit http://www.EatingforEnergy.ca.

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6 Ways To Prevent Osteoporosis

6 Ways To Prevent Osteoporosis
By John Goh

Osteoporosis is a bone disease that develops slowly.
Osteoporosis causes your bones to become fragile and more likely
to break. Here is a summary of 6 preventive measures you can
take to prevent osteoporosis.

1. Do regular weight-bearing exercise

Muscle pulling on bone builds bone, so weight-bearing exercise
builds denser, stronger bones. The exercises also improve your
posture. Exercising the back muscles helps the whole body become
more upright.

The best exercises for building bone include weight-lifting,
jogging, hiking, stair-climbing, step aerobics, dancing, racquet
sports, and other activities that require your muscles to work
against gravity. Swimming and walking, although good for
cardiovascular fitness, are not the best exercises for building
bone.

2. Go for a bone mineral density test

A Bone Mineral Density test (BMD) is the only way to diagnose
osteoporosis and determine your risk for future fracture. Since
osteoporosis can remain undetected for decades until a fracture
occurs, early diagnosis is important.

A BMD measures the density of your bones or your bone mass. The
test determines whether you need medication to help maintain
your bone mass, prevent further bone loss and reduce fracture
risk.

3. Take enough calcium in your diet

Inadequate calcium intake is known to contribute to the
development of osteoporosis. Taking calcium from diary products
is over-rated though as our bodies were never designed to take
in the milk of cows.

Depending on your age, an appropriate calcium intake falls
between 1000 and 1300 mg a day. Avoid phytic acid, oxalic acid
and sodium as they affect your body’s ability to absorb calcium.

4. Get enough Vitamin D

Vitamin D is needed for the body to absorb calcium from the
foods you eat. Vitamin D comes from two sources: through the
skin following direct exposure to sunlight and from the diet.

An exposure of 10 to 15 minutes of sun for at least two times
per week is usually sufficient to provide adequate vitamin D. If
you cannot get sunlight, vitamin D can be derived from foods
like salmon, mackerel, tuna and egg yolk.

5. Take ample fruits and vegetables

Take five or more servings of fruits and vegetables daily. A
recent study found that women who consumed 3.5 servings of
fruits and vegetables daily had greater bone density than those
who did not. Fruits and vegetables are good sources of magnesium
and potassium, two major nutrients that protect bones besides
calcium and vitamin D.

6. Change your cooking oil to coconut oil

Coconut oil has been used to treat people that have deficiency
in calcium. Coconut oil enhances the absorption and retention of
minerals like calcium and magnesium. The medium chain fatty
acids in coconut oil been used to treat children suffering from
rickets, which is a condition that involves demineralisation and
softening of the bones.

The free radicals from oxidized vegetable oils interfere with
bone formation, promoting the development of osteoporosis. The
saturated fats in coconut oil act as anti-oxidants that protect
the bones from destructive free radicals. That is why one should
avoid processed vegetable oils and use coconut oil for cooking
instead.

About the Author: Feel free to use this article on your website
or ezine as long as the following information about
author/website is included. http://www.buyvirgincoconutoil.com

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The Real Tips For Marathon Training

The Real Tips For Marathon Training
By Sylita Thomas

Have you ever run a marathon, or even been a spectator, if so,
you'll appreciate the motivation and commitment involved. If
you're not prepared when it comes to race day you can expect
many hours of suffering and struggle!

It doesn't have to be that way, of course, if you put in the
required training over several months. This requires commitment
and motivation, and a belief that the accumulation of all those
training miles will help you to reach your goal-- whether this
is time-oriented, or the equally valid desire to get round.

Everyone can always do something more, but even the elite
athletes feel that way. Every athlete has their challenges --
whether it's getting the children ready for school, or an
Achilles injury. It's how we overcome these challenges that make
us stronger, and mean we can stand on the start line with a
quiet confidence.

So what is meant exactly by motivation and commitment?
Motivation is the desire to achieve something unusual that gives
you the incentive to do things that other people are not
prepared to do. Not many people are prepared to train week in,
week out so that they can stand at the start of a marathon and
say to themselves, "yes, I am ready and I couldn't have done
anything more."

If you're working full time you might have to get up every day
at five a.m. to fit your training in, and this will take
commitment, motivation and determination. It won't help if after
a few weeks you revert to your former habits, and get up half an
hour before you have to leave for work.

Whether it is getting up early, or beginning a fitness program
your motivation and commitment needs to last over the long term
to have an affect. In training for a marathon it will not help
running for ten miles every two weeks, and doing no exercise in
between. Your body will have forgotten what it has to do by the
time you run again! It is better to run three or more times a
week with one longer run on the weekend, and you will be in
better shape.

These small, regular runs will add up to success over time, but
they are far easier to do when you have a target to aim at. This
can be a time you want to run, or the desire to complete the 26
mile race. Either way if you know what you want to achieve you
will be more likely to do the things you need to do. Having a
target concentrates the mind, and increases your motivation.

About the Author: My name is Sylita Thomas and I am the author
of http://www.sportsnutritiontalk.com and
http://www.Basketball-Overseas.com). As a professional athlete
and former collegiate athlete I have the honor of providing
these tasty recipes for the true athlete.

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Teenage Depression : Spread Affection to Save Childhood!

Teenage Depression : Spread Affection to Save Childhood!
By Jim Karter

Depression: There are many misunderstandings about clinical
depression. It is difficult to diagnose in the early stages
because of such negligence. This article will help you to know
the facts about the clinical teenage depression.

“Depression is the inability to construct a future.” Teenagers
find it very difficult to face depression. Energy level and
enthusiasm is lost in this period, so teenagers build an
irritable nature and become short tempered. Mostly when parents
notice the hostile behavior of a child, they neglect it as
normal rebelling. This may aggravate the seriousness of
depression. If this nature continues for more than two or three
weeks, you have to visit your psychiatrist.

It is observed that in the most cases of teenage suicide that
parents, teachers and friends do not realize that the child is
depressed. The changes in behavior are treated in the worst
possible way, like scolding of parents, separation from friends’
circle and punishment from teachers. So, such teens become
hopeless and develop serious clinical depression, which may end
in suicide.

This article will help you to know some basic behavioral
patterns of depression in teenagers. It will help you to
diagnose the disease in an early stage.

First of all, you have to develop a habit of observing your
ward’s behavior. It will help you to notice the sudden change of
behavior. If your child is becoming more aggressive, short
tempered, lonely, hopeless, pathetic or sad, then try to know
the reason behind it.

Basically, it is a mental illness. It disturbs health, mental
peace and thought process too. So, such patients need care,
patience and affection, to come out of this state of mind.
Extreme change in habits may occur due to the mental uneasiness.
Some patients develop desire for food and some may loose their
appetite. So, these behavioral changes may help you to diagnose
the disease at an early stage. Even sleeping hours may change to
an extreme. Sleepless nights or fatigue even after having slept
well, are symptoms of depression.

Teenager depression and childhood depression is difficult to
diagnose because these patients need caretakers to take them for
right treatment and medical observation. First of all, believe
that it is very natural being depressed in childhood and
teenage, as the competition and stressful life has affected the
simplicity of life. So, it is not a very serious and permanent
disease.

The causes of childhood depression and teenage depression are
as follows: stressful life, burden of study, fear, family
crisis, child labor, unbearable expectations of parents, shock
of loosing someone very close and such other stresses.

If you find your child is behaving in above described manners,
you have to observe him or her for two weeks because the short
depression can be there due to exams, workload etc. So, you can
soothe your child by talking to him, helping him to sort out
problems, consulting teachers and schoolmates etc. meditation,
playing on ground with your child, going for a picnic to burst
the tension may help you to save your child from the seriousness
of this disease.

If the symptoms are seen continuously for more than two weeks,
then you have to consult a psychiatrist. There are some
depression pills available which can decrease the side effects
of depression, but only a psychiatrist can prescribe these. It
is necessary to inform teachers and friends about the disease as
their help and co-operation is very important to get well soon.

So, treat your ward with care and affection to help him come
out from this disease. Wish you best of luck to fight against
depression. Spread this information to help others to save their
childhood.

About the Author: Jim Karter has co-ordinated with the site
http://www.indepression.com/ to find every minute detail of
teenage depression.

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To Fuse or Not to Fuse: The Spinal Question

To Fuse or Not to Fuse: The Spinal Question
By Dr. Jeffrey R. Carlson

Spinal fusion is one of the most feared and misunderstood
surgical procedures for the spine. Everyone has heard some kind
of frightening story about a distant family member who had back
surgery and was never the same afterward. Many patients think a
spinal fusion will cause their spine to become completely rigid,
and they envision a future of robot-like stiffness with the
inability to bend their backs or touch their toes, after
surgery. Over the past decade, spinal fusion has also had a less
than bright reputation as a treatment for pain. Given the
overall perception that fusion of the spine is a delicate
surgery with questionable outcomes, patients are quite concerned
about proceeding with a fusion. This article will help to dispel
many of the misconceptions that surround this treatment and why
it is important to understand the procedure, when it should be
performed and who might benefit from a spinal fusion.

What is Spinal Fusion?

Spinal fusion is a surgical procedure designed to provide
stability to an area of the spine that has too much movement or
movement that causes pain, tingling, numbness or weakness in the
arm or leg. The object of a spinal fusion is to connect the
bones (vertebrae) that were previously too mobile and form a
connection of bone in the spine that is more rigid.

A History Lesson

Orthopaedic surgeons have long applied casts to broken bones to
provide support to fractures and allow the bones to heal. The
addition of this external support keeps the bones from moving.
Why is this important? When there is too much movement between
broken bones or bone fragments, the repair cells are prevented
from being able to connect the bone fragments together, so their
process of healing will stop.

As orthopaedic surgeons have progressed in the use of
technology, plates and screws, called internal fixation devices,
are now applied to fractured bones. These rigid internal
fixation devices are stronger and add more support to the
fractured bone. Plates and screws have been able to replace
bulky external casting in a large group of fracture types.

The same treatment principles are used by the orthopaedic spine
surgeon . There was a time when fusions were supported with
external bracing. This external support, provided by casting or
rigid bracing, has now been replaced with internal rods and
screws. Using these internal supports provides stronger bone
connections that decrease motion even more. As a result, the
number of successful fusions has increased. The internal support
of the spine is stronger, allowing patients to get up and out of
bed and walk the day of surgery and to return to their usual
activities in 6 weeks. This is a far cry from the days of
original spinal fusions that were supported with a cumbersome
hard plastic brace or cast, leaving patients with limited
mobility or bed rest for many months.

Spine surgeons are now better able to determine which patients
will be helped with a spinal fusion. Advanced imaging studies,
including MRI and bone scans, as well as the use of diagnostic
injections, help today’s spine specialist more accurately
diagnose patients whose conditions would benefit from spinal
fusion. Advances in surgical techniques and components,
including the development of better screws and rods, also have
greatly improved patient results. Improved diagnostic and
surgical training, including advanced training in spine
fellowship programs, has helped spine surgeons interpret and use
these advances in technology to obtain better outcomes for
patients.

Who Needs a Spinal Fusion?

As with all surgeries, there are proper uses that will result
in good outcomes for patients with spinal fusion.
In patients where the spinal bones have begun to slip and cause
pressure on the spinal nerves (spondylolisthesis), this
excessive movement may need to be stopped to prevent worsening
of the nerve pressure. During surgery, these patients will have
the bone spurs and disc protrusions removed from around the
nerve roots and spinal cord, which may destabilize the bones of
the spine and cause the bones to slip more. Inserting screws and
rods in these bones will prevent the bones from slipping any
further after surgery and also may be used for correction of the
original slippage.

Use of screws and rods can also provide stability and
correction for patients with scoliosis. Scoliosis is the bending
of the spine in an abnormal direction. The curve of the spine
may increase with time or may be painful as the curvature of the
spine increases. If the patient has a large curve or the curve
is continuing to get worse, screws and rods are used to correct
the position of the spine and prevent the curve from worsening.

In patients with obvious bone destruction from fracture, tumor
or infection, stabilizing the bones with screws and rods will
provide the support that is needed so the underlying disease can
be addressed. The structure of the spine can be improved while
the patient receives chemotherapy or radiation. By removing the
tumor in the spine, the back pain related to an expanding tumor
can be relieved and the patient can remain mobile, which helps
to prevent pneumonia and blood clots. Being ambulatory, while
receiving chemotherapy and radiation, also improves the
patient’s mood and outlook while coping with their disease.

Who is Not a Candidate for Spinal Fusion?

Most patients with disc herniations or pinched nerves will not
need a spinal fusion. These conditions can be treated with
simpler procedures that allow the removal of pieces of discs or
bone spurs that do not increase the movement in the bones.

The more difficult indication for spinal fusion is in the
patient with severe pain in the back. Degenerative disc disease
is still the leading cause of back pain in the United States,
but back pain can have many underlying causes. One of the
reasons that spinal fusion developed a bad reputation is that
they were performed as a remedy for back pain that did not
respond to other forms of treatment. Older fusion methods and
inadequate diagnostic approaches left surgeons with few options
for treating these patients, so some patients were given fusions
as a last attempt to improve their pain . Most patients with
lower back pain and degenerative disc disease will not need a
spinal fusion.

What Can Be Expected From Spinal Fusion?

It is expected that most patients will be back to their usual
state of health and activity at approximately 6-8 weeks after
their fusion surgery. Most patients will be pain-free after
their spinal fusion. It is important to choose a well-trained
surgeon to make educated decisions about your diagnosis and
treatment. With the combination of the proper diagnosis and
properly applied spinal fusion most patients will have very good
outcomes.

About the Author: Dr. Jeffrey R. Carlson is doctor at the
Orthopaedic and Spine Center, a leading provider of
http://www.osc-ortho.com Hampton Roads orthopedics services such
as http://www.osc-ortho.com/services/spine.html Newport News
spine surgery, http://www.osc-ortho.com/services/knee.html
Newport News custom fit knee replacement, and many other
services. The Orthopaedic and Spine Center can be found online
at: OSC-Ortho.com .

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Best Exercises For Muscle Building

Best Exercises For Muscle Building
By Mike Umberger

Do you dream of having a sculpted body like your favorite
action hero or sport-star? If you do, you may be surprised to
know that you are among the millions of people who wish to have
an imposing physique! But then why are there so few who actually
have a physique that is worth a second look? This may be because
working out is not everyone’s cup of tea and although most start
with a lot of zest, the hard work involved soon de-motivates
them. After all, most good things don’t come easy!

But before you think that building muscles is really difficult
you should know that it’s not. If you know about the best
exercises that can help you sculpt your body, you do need to
spend hours in the gym everyday. Here are some exercises that
can put you on the right track.

1. Cardiovascular exercises are a part of most fitness programs
and you need to do them for building muscles too. You do not
need to buy an expensive treadmill or exer-cycle for this. Using
jump ropes, at a moderate pace can burn as many calories as a
treadmill, if not more.
You can also try to run for a little while everyday at your
local park. It can help burn calories as well as tone muscles.

2. Squats and lunges can also help you bulk-up quadriceps,
hamstring and calf muscles. They basically require you to
alternate between a crouching position and standing upright,
repeatedly. If you use weights while doing these exercises you
can gain greater resistance and thus your muscles will grow
faster.

3. A bicep curl can be done easily by gripping a weight (such
as a dumbbell) in your hands and bending your arm upwards, at
the elbow. You can even use resistance bands for achieving the
desired objective of strengthening your biceps.

Another exercise for bulking up your arms is the dip. Dips
involve raising and lowering your body with the help of your
arms. You can use parallel bars or any other object which can
sustain your weight.

4. For strengthening your abdominal muscles, you can do
sit-ups, crunches and leg-lifts. They can help you gain the
six-pack abs of your dreams!
The fact is that whichever exercise you choose you need to
consider the following factors.

Muscle building workouts have two benefits; gaining a lean body
and gaining extra muscle mass for increasing overall strength.
Your exercises should be in sync with the benefit that you want
to derive.

Rest is almost as important as working out. Your muscles need
to recover from the exertions and only then can they grow. So
get adequate sleep and do not work the same muscle group
continuously.

You also need to be patient while increasing the intensity and
resistance of your workouts. For example, switch to a fifteen
pound weight, only when the twelve pound weight seems to have to
effect on your biceps. This may take time and so don’t rush.

If you really want great results, hire a personal trainer. A
lot of things have been discussed above and wouldn’t it be great
if you have someone, who knows all of these and much more, to
guide you? Remember the fact that expert advice has no
substitute!

About the Author: For more fitness information check out his
Chino Hills website at http://www.fitconcepts.com/

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Office Exercises: You Can Keep Your Back In Shape Right At Your Desk!

Office Exercises: You Can Keep Your Back In Shape Right At Your
Desk!
By Dr. Rick Morris

Sitting in an office for eight hours today is considerably more
stressful and sedentary than it was just ten years ago.

Today we do not need to rise to pull a file, speak to another
employee or even go to the post office. Thanks to computers,
fax, and office postage meters, movements can be almost entirely
avoided. Unfortunately, after the age of twenty-five, the blood
supplies to the spinal discs are shut off and degeneration sets
in unless movement occurs.

These exercises included breathing to increase the oxygenation
of your blood, aid digestive peristalsis and stretch your middle
back and neck more thoroughly. Do not race through these
movements and avoid the breathing, as this will minimize the
beneficial effects.

All of these stretches must be tested carefully. They should
produce a subtle stretch, which is alleviated as the stretch is
held. If there is pain or the stretch does not minimize…stop
immediately and see your chiropractic doctor. Of course, if
dizziness, nausea or chest pain occurs, consult your medical
doctor.

This entire series will take less than ten minutes. Repeat the
stretch after every two to four hours of continuous work. This
has been shown to increase efficiency 25% over employees who
worked continuously without such breaks.

First remove your shoes and loosen restrictive clothing. Be
sure that your area is free from hazards.

Outer Neck and Shoulder Stretch

Put your right arm behind your back while tilting (not turning)
your head to the opposite side. You should feel a pull in your
right neck and upper shoulder. If a pinching sensation occurs to
your left side, do not perform this exercise. Hold the position
for five deep breaths in and out, relaxing more deeply with each
exhalation. Repeat to the opposite side.

Shoulder Rolls

Shoulder Rolls, with your arms dangling at your side, roll your
shoulders forward, upward and backward in a circular motion for
30 seconds. Start slowly and progress to a fairly quick motion.

Neck and Upper Back Stretch

Hold your hands together behind your back as low as possible
with your palms facing away from your body. Bring your chin all
the way down to your chest and take five deep breaths in and
out. Now turn and tilt your head to the right while pulling down
with your left arm. Hold for five deep breaths. Now perform this
to your left side.

Neck Circles

Neck Circles, put your arms down to your sides and let your
chin drop to your chest. As you take in a deep breath, turn and
tilt your head to the right. As you exhale drop your head back
to your chest. Next, breathe in while turning and tilting to the
left. While exhaling, bring your left head back to your chest.
Start off slowly without pain and progress to a fairly rapid and
continuous breathing and neck movement pattern. Do this for 30
seconds.

Neck Sling

Clasp your hands behind your neck, elbows out, with your little
fingers pressing up against the base of your skull. Now arch
your middle back against the back of a firm chair (it should not
fall back). The back of your chair should not be higher than the
bottoms of your shoulder blades and lower than the bottoms of
your ribs. Now allow yourself to fall backwards letting your
head BUT NOT YOUR NECK extend over the back of the chair. This
should feel great; if not, do not go back as far. Just relax
like this for 30 seconds.

The Lumbar Arch

The Lumbar Arch, lean against the back of your chair with the
support being firm and fitting well within your low back. Arch
against this as long as it feels comfortable. Place your hands
behind the back support or under the seat to give added
resistance (note: do not lock your neck backwards). Take five
comfortable deep breaths while in this position.

The Teapot

Stand with your feet shoulder width distance apart. Put your
hands on your waist. Turn your left foot out completely (90
degrees) and your right leg in 30 degrees. Now tilt to your left
while your left hand is on your left thigh or knee. Hold your
right arm straight out from your shoulder. Continue bending to
the left side as long as it feels comfortable. Hold this
position for eight breaths. Be sure to continuously hold your
left leg with your hand wherever it is most supportive. Continue
this on the other side. You should feel a stretch to you outer
waist and hip on the side opposite the direction that you are
bending.

Bend Overs

Bend Overs-Straddle your seat with your legs wide apart and
locked under the chair. Push your bottom all the way to the back
of the seat and bend completely forward and down. If pain or
instability begins to occur, stop, and see your chiropractic
doctor. This could be a sign of a weak disc, Hold this position,
if it is comfortable, for five deep breaths. Next, twist and
bend over one leg and then the other. Each position should be
held for five deep respiratory cycles.

The Bird

Grand your right ankles with your right hand with your right
knee bent. Hold on to your desk with your left hand (standing on
the right side of your desk); now bend over at your hip (not
your waist) keeping your back straight. You should feel a nice
stretch in the back of your left thigh and the front of your
right thigh. Hold this position for one minute and repeat on the
opposite leg.

About the Author: Dr. Rick Morris is the founder of the The
Morris Spinal Stenosis and Disc Center in Santa Monica, Ca. You
can read more of his health articles or contact him at his
website and find out more about back pain treatment,
http://www.wevegotyourback.org

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