Lifestyle - Health & Wellness Articles

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GYM: Neutral Spine With Leg Extension

By Staff

Neutral Spine With Leg Extension In order to complete this exercise, you will need to be able to maintain a neutral spine in a supine position with one hand under the small of your back (lumbar curve) and without the pressure on the hand changing as you move from legs extended to knees bent with feet flat. Your abdominal muscles are engaged as you raise your knees so you have a 90 degree angle at both your hips and knees. At no point in this process should there be any change in the ...


Healer, heal thyself

By Charles Ashby

ealth care workers can’t continue to be good caregivers if they don’t learn how to care for themselves, author and motivational speaker LeAnn Thieman is telling the staff at Community Hospital. As part of a yearlong program, Thieman is helping medical staff and other caregivers at the hospital learn techniques designed to improve their own health and mental state of mind as a way of helping them help others. “As I travel this country talking to health care givers, ...

Calm anxiety by changing your body’s landscape

By April Schulte-Barclay

Anxiety is prevalent in today’s high-paced, high-stress environment. People who have anxiety may experience heart palpitations, incessant worrying and general restlessness and agitation. The anxiety may come from a known root cause such as an impending job loss or having a sick loved one. However, commonly anxiety may also feel “unrooted” in that the cause is unknown. For anxiety of both kinds, patients are commonly prescribed anti-anxiety medication, which can ...

Health Briefs, Sept. 6, 2016

By Staff

12-week wellness program offered through St. Mary’s St. Mary’s Hospital is offering a 12-week comprehensive wellness L.I.F.E. Program (Lifestyle Improvement with Fitness and Education) to assist participants with weight loss and behavioral changes to improve overall health. The class will run from Sept. 13 through Dec. 6, The L.I.F.E. program incorporates weekly exercise, nutrition, team support and goal-setting to assist with long-term lifestyle improvements. All ...


GYM: Neutral Spine Awareness

By Staff

Neutral Spine Awareness Start in a supine position, arms by your side and palms facing upward, Gently move around until you settle comfortably in a neutral position. There should be a space between your lower back and the floor. This is the lumbar curve. Take one hand and as you bend at the elbow and rotate to a palm down position, place this hand under the small of your back (lumbar curve). In this position think about how much pressure is on your hand and then bend your knees ...


GYM: Neutral Spine

By Staff

Neutral Spine The concept of neutral spine has been mentioned numerous times since the inception of Get Yourself Moving. Neutral spine is the natural position of the spine when all three curves of the spine — cervical (neck), thoracic (middle) and lumbar (lower) — are in good alignment. This is the ideal position for maximizing performance and maintaining spinal health. Neutral spine is fairly easy to achieve in the supine (face up, horizontal) position. In an upright ...

Patients differ; health care shouldn’t be one size fits all

By April Schulte-Barclay

I am more and more recognizing a general desire of patients wanting true answers to their health concerns. For this to happen, it is important that patients and health care practitioners alike consider that each patient is a unique individual and that symptoms are rarely isolated from other parts of the body. This means that within a group of patients with the exact same chief complaint and diagnosis, each patient may have different causative factors behind the symptom and therefore ...


Ancient practice flares up

By Charles Ashby

The idea of using cups to help ease pain or speed the healing process may not seem like an obvious choice, but it is gaining in popularity across the country. The practice was highly noticed over the past couple of weeks as viewers of the Olympics wondered what those round red marks were on the backs of people like swimmer Michael Phelps and gymnast Alexander Naddour. It was from an ancient Chinese medicinal practice known as “cupping.” That’s the practice of using ...

Health and Wellness briefs: Aug. 22, 2016

By Staff

Speaker will address child sexual abuse To help promote health and wellness, the Fruita Community Center and Family Health West will offer a speaker series free to the local community. The series covers a broad spectrum of topics intended to help enhance one’s health and well-being. All presentations will be at the Fruita Community Center, 324 N. Coulson St. in Fruita. The first session will be from 5:30 to 
7:30 p.m. Sept. 27,  and the topic is “Preventing ...

Overcoming mental health stigmas

By Charles Ashby

Andrew Romanoff wants to change as many stigmas around mental health as he can, and he’s not alone. The former speaker of the Colorado House is now executive director of Mental Health Colorado, a Denver-based group that advocates for programs for mental health and substance abuse disorders. He is trying to highlight mental health issues statewide, while another group is doing the same thing locally. While Romanoff is driving from Denver to Grand Junction to hold a forum on mental ...


GYM: Sliding Back Lunge

By Staff

Sliding Back Lunge Start in an upright position with the ball of one foot on a paper plate.   With your hands free, drop the foot on the paper plate back in a controlled manner. Focus on keeping your core engaged and the body in an upright position. A mirror is helpful to watch for a loss of alignment. Hands should remain free, not touching your core or leg.   Focusing on your forward leg, drive into the floor while maintaining an upright position and return your back leg ...


Habits to live by

By Erin McIntyre

After 35 years, it’s finally time for this sister act to come to a close. Sister Faye Huelsmann and Sister Pat Lewter have helped thousands of people improve the quality of their lives, given them the tools to have healthy relationships, and helped families grow closer. And now they’re leaving the nonprofit counseling center they started in Grand Junction in 1981. Sister Faye, who is 76, and Sister Pat, who is 81, retired from the Counseling & Education Center last ...

Managing stress, fatigue key to avoiding back injury

By April Schulte-Barclay

Back pain is a common affliction in today’s world, and conditions like degenerative disc disease, herniated discs and sprained and strained muscles are often to blame. Standard of care for the treatment of back pain ranges from physical therapy, acupuncture and massage to steroid shots, surgery and more.  However, there is usually more to your back pain than meets the eye. In fact, over-stress and fatigue can leave you especially vulnerable to back injuries and pain, which ...

Health and Welnness briefs: Aug. 9, 2016

By Staff

Walk from Obesity set at Las Colonias Park The Walk from Obesity and Fitness Fun Run will be Saturday, Oct. 1, at Las Colonias Park, 715 Struthers Ave. The event is presented by St. Mary’s Hospital’s Bariatric Program. Online registrations are $10, and registration after Sept. 6 will be $25. On-site registrations will be $35 and begin at 9:30 a.m. The walk begins at 10 a.m. Contact the local event leader Maria Polen at .(JavaScript must be enabled to view this email ...


GYM: Workout - Finish work

By Staff

WORKOUT — Finish work After completing, the two-part workout from the previous weeks, finish with these two moves: ■ Bird Dog Alphabet. ■ Core Strengthening Set. Tip: Start each exercise with your non-dominant side.   Bird Dog Alphabet Start in a crawling position with your core engaged. Holding a light weight in your right hand, extend your right arm and the left leg. Your shoulders and hips should remain level and within the same plane. With your right ...

smh pregnancy

Sponsored Content: Fulfilling the promise of pregnancy

By Sponsored Content

Nancy Lofholm For St. Mary’s Medical Center Pregnancy is a time of promise. It can also be a period of problems. From the earliest months of pregnancy, when a fetus is still the tiniest form of new life, two specialists at St. Mary’s Hospital increasingly can minimize the problems and boost the promise. Dr. Amy Gagnon and Dr. Albert James Schaefer specialize in one of the fastest evolving fields of health care — Maternal-Fetal Medicine. They are trained for three ...


GYM: Workout Part 2

By Staff

Workout — Part 2 After 3–5 minutes of a warm-up activity — marching, light jogging in place, arm circles — complete the following exercises. We’ll continue this workout next week. Complete two rounds of these exercises in the order given: ■ Offset Balance Shoulder Abduction — 8 per side. ■ Resisted Single Arm Overhead Press — 12 per side. ■ Monster Walks — 1 minute. ■ Forward Lunge Curl Press — 12 per ...

What do migraines tell you?

By April Schulte-Barclay

According to The Migraine Research Foundation, it is estimated that migraine headaches plague 38 million women, men and children in America each year, rendering them unable to function normally in their daily lives on a regular basis. Migraines are a neurological condition that can cause symptoms such as searing head pain, visual changes, nausea, numbness and tingling and an extreme sensitivity to light and sound. Migraine-like symptoms are not to be taken lightly and should be checked  ...


Rehab Row

By Charles Ashby

Sometime next year, the Grand Valley will have not one, but two new surgical rehabilitation centers. Funny thing is, though, both of those skilled-
nursing centers are being constructed not far from each other. Both are being built on Patterson Road, one near the intersection at First Street, and the other a few blocks to the west near 25½ Road on the same side of the street. Both are being built by developers that specialize in health care buildings, with one owned by a ...


GYM: Workout, Part 1

By Staff

Workout — Part 1 After 3–5 minutes of a warm-up activity — marching, light jogging in place, arm circles — complete the following exercises. We’ll continue this workout next week. Complete two rounds of these exercises in the order given: ■ Swiss Ball Lateral Raise — 15 per side. ■ Side Plank Lateral Leg Raise — 12 per side. ■ Hip Dips — 20 per side. Swiss Ball Lateral Raise With both feet anchored against a wall ...

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