A Beginner’s Guide to Yoga

In our last issue we looked at stress and how it can slowly degenerate your bodily systems by shutting them down in preparation for a fight or flight response. If you haven’t read it yet, then click here to learn more. Yoga is a method we use at Mount Sinai’s Department of Rehabilitative Health, to help patients alleviate stress and tackle long term health problems. It also focuses on preparing patients to develop mobility, flexibility, and range of motion. We have set up some basic yoga tips so that even if you don’t pop in to see us – you can participate.

 

Firstly, you need to ensure you are in the right environment. Practicing yoga in your office isn’t going to be beneficial if you are constantly interrupted by impromptu meetings and telephone calls. Our first tip is to practice in a quiet environment where you are unlikely to be disturbed by others.

 

As we are trying to disengage from the world, it is important ensure that there is nothing that could possibly interrupt you. Our specialists frequently report people struggling to maintain a good temperature. If you are too cold or too hot and the environment is a distraction, then it would be wise to adjust it. This will make the session more effective than otherwise.

 

One of the easiest positions for beginners is the corpse position (otherwise known as the dead pose). This will give you a great entry into yoga that you can try this afternoon – or whenever you can gift yourself the time.

 

• Lie flat on your back. Stretch your arms out, spelling out the letter T. We recommend, for comfort reasons, that you place a suitable pillow under your head and/or knees.
• Close your eyes and begin to enter a relaxed state of mind. The essential part here is to form a clear intention to yourself that you intend to relax. Begin breathing deeply and exhale at a rate of 1:2 (e.g. 1 second inhale 2 second exhale).
• Lightly contract muscles and relax them. This can begin with whichever muscle group you desire. A great focus is on muscles that are particularly tight or stressed – only you can really know that. For example, you tighten your shoulders periodically and then release them. Tighten your quadriceps, then release them. Your buttocks… Continue going through all your muscles periodically from your feet to your head.
• You will at this stage begin to defuse bodily tension. After you have completed these fairly simple exercises, you can happily remain lying in a state of relaxation for as long as you desire. We recommend practicing between 10 to 30 minutes for practical reasons – if you can do longer then great.
   
  If you are considering yoga classes Mount Sinai offers classes with certified yoga teachers (CYTs). Please contact us on (212) 241-6321) to see if we can further help.
   

 

Avoiding Work Related Musculoskeletal Disorders

The workplace, for the most part, tends to be a safe environment. But there’s one deadly aspect that looms over all of us workers who sit behind computers all day – sitting down all day and the posture you keep while doing so. The duration and way you sit can have a negative impact on the rest of your life and cause life altering muscular skeletal disorders (MSDs). This week, as we continue to wage our war on inactivity and MSDs, we are going to give you top tips to use in and out of work to avoid long term damage.

 

Astronauts found that life under zero gravity led to accelerated bone and muscle loss during studies conducted over 40 years ago. A similar effect occurs when sitting at your desk all day

MSDs are serious, and studies have linked them to a heightened risk of type 2 diabetes, some types of cancers, and early death.

 

The first step we can take is to look at your equipment. That is your computer, it’s placement, and your chair. This can be summarised as follows:

 

• Adjust your chair so that your feet are placed firmly and comfortably on the floor. If this is not possible, then you should bring this up with your employer who should accommodate you with a foot rest of some description.
• You should ensure, while adjusting your chair, that your screen is at eye level. This will stop you from straining you neck one way or another. Secure your keyboard at a comfortable level so that you can easily use it without slouching or overstraining.
• Your chair should be bent at a 90-degree angle and you should be able to slip two fingers between the bottom of your thigh and your chair – and your backrest should push your lower back slightly forward.
• Do not use your handset for long periods and replace it with a headset if you need to make frequent long phone calls.
   
  These seemingly minor alterations could change your life. Speak to your employer if there is anything you need, and they should aid you in avoiding bad habits with a new chair or headset.
   
  On top of this, to reduce your risk of ill health from inactivity one should exercise approximately 150 minutes a week.
   

If you are experiencing MSD related pain and would like to discuss it with one of our physicians, then please contact us on (212) 241-6321) to see if we can further help.

 

Protecting Yourself From Wrist Injury

Hand and wrist injuries are particularly common in basketball because of the nature of the game. Every aspect of the sport from shooting, dribbling, catching, passing, and rebounding puts the area in question at risk. If the damage to the wrist is significant it could lead a player to missing the entire season with their injury, and the problem can persist if the cause and symptoms are not managed correctly.

The most common accident in basketball is falling and landing. The extreme and sudden trauma to the area can cause bone to come out of location – especially if one lands in an awkward position. Falls can be made worse by an already weak wrist, which tends to come from repetitive motions which are found in dribbling. It can add to a surmounting issue of overuse of the wrist and cause severe damage. The weakening stress on the wrist can also come from outside of basketball, for example - people who have recently come off crutches or require strong wrist motion for work.

If you are suffering from a past injury, such as a bone fracture that did not heal properly – then the past strain or sprain may weaken the wrist, making future damage more severe and easier to come by. There are some also people who are born with weak ligaments which further increases the chance of damage and recovery period.

The two most common types of injury that come from these elements, as we briefly alluded to, are sprains and strains. Your hand and arm and held together by ligaments and tendons, which act like an elasticated tissue that holds bone together.  A sprain occurs when a ligament is stretched or torn and a strain when a tendon muscle is overused or weak.

There are some very easy symptoms you should look out for if you think you have damaged your hand in basketball. Ask yourself these questions:

·       Was there notable pain when you injured it?

·       Has there been pain, weakness or numbness in your wrist or hand since?

·       Do you have a feeling of something clicking popping inside your wrist?

·       Has the shape of your had changed?

·       Do you have trouble moving your wrist or hand?

If you answered yes to any of the questions above it is highly likely you have damaged your wrist, please contact our switchboard at (212) 241-6321 if you would like to talk to a physician.

Why You Should Jog Twice a Week

U.S Navy SEAL William McRaven broke the internet in 2014 with an inspiring speech to then-recent university graduates. The talk began with a strange and unobvious statement that left the crowd confused: “You can change the world by making your bed.” But the message soon became clear. The Veteran was explaining that small tasks make the foundations for larger tasks. A marathon is run one step at a time, making your bed is the first step - which then leads to the next. He began each day of gruelling training, involving swimming in shark infested waters, by simply making his bed. Every small, beneficial task will lift you up a little bit each day, and eventually climax at an extraordinary accomplishment. And, even if you have an awful day – at least you come home to a made bed.

A regular jogging routine, even just twice a week will strengthen muscles, improve cardiovascular fitness, burn plenty of calories, help maintain a healthy weight, and even can help in building stronger bones. Our health routine and the way we look after ourselves is similar to William McRaven’s story. Just as he aimed at becoming a SEAL, we aim to be fitter, lose weight, get an early start to the day – we may even dream to one day complete or compete in a marathon. These aims are the great achievements and usually make up our deepest desires. One way we can begin working towards them is jogging. Jogging is more than a fad. It is a tried and tested way of maintaining a stable weight, helping deal with mental illnesses, and optimising the functioning of vital organs, like the heart.

The same way making his bed got him into the Navy SEALS, we can achieve health goals by going for a jog or joining a sports club, but are put down in thinking – what’s the point? If I go for one run, will it really make that much of a difference? After all, it’s only one run and I need to go on plenty of runs to be healthy. Health, like the accomplishments of Mr William McRaven, is an on-going battle of willpower. Respectively, one run is like making one bed – and Rome wasn’t built in a day.

What Do I Need to Get Started?

If you are over 40, it’s best to get a check-up with your physician and outline a plan of action. You may need to slowly build up from a walking pace – or maybe you’re ready to jump into the deep end and join a sprinting club. Either way, it’s best to get checked.

After this, you need to get some running shoes to look after your feet – don’t wear old sneakers. You should look at getting specialist running shoes. The larger your frame the more “cushion” you need in the sole – and depending on the arch of your foot, you will need more or less support from your shoe depending if you are high-arched or low-arched respectively. Any good running shop will have you jog on a treadmill and analyse you. Apart from that, grab some old clothes (it’s not a fashion parade) and enjoy building a healthier you, even though it can be a struggle, especially in the morning.

However, even if you have had an awful day, you can go back to your made bed and think to yourself “at least I went for a jog today.”

Staying Hydrated this Summer

Up to 60% of a male adult’s body is made of water. This leads us to some obvious conclusions: firstly, we are only 21% different to a banana (crazy, right?) but more importantly, we need to ensure that we top up body when we sweat. In hot weather, we tend to sweat more as the sun is beating down and we all tend to be a little more active. During summers, heat waves, and tropical holidays – it’s important we bring water alongside our sunscreen wherever we go. Let’s check out why it’s important to keep hydration levels topped up.

Water is critical for rehydrating the body after fluid loss, and it is usually recommended that you drink six to eight tall glasses of water a day (which amounts to about 2 litres). Although there are many supplements and alternatives on the market – good old H20 remains the best way of refuelling your body’s supply of water. A lot of the water we consume also comes from food – meats, vegetables, and pastas are high in h20 meaning they all contribute to your hydration levels.

Hot weather increases the bodies demand for water and other fluids tremendously. We need to account for not only our bodies basic need, but also the extra strain on our inner-water supply when sweating. We have already mentioned how much you should drink, but it may also help to be mindful of what you eat. Food contains water and other fluids. This can account for water intake but can also help manage your weight – which in the long term means your body exerts less energy to do more.

A good diet controls how much you sweat – and the less you sweat – the less water your body needs to replenish. Eating fruit and vegetables in lieu of sticky, sugary, or high carb food can help maintain weight levels and keep sweating to a minimum. You could also ditch the morning coffee as it activates the sweat glands, meaning more sweat and more hydration. If it’s a scorcher outside, it is recommended you stick to water. Maybe a cup of tea if you need a hot drink in the morning.

If you want to talk through water in-take or speak with one of our specialists, please contact our switchboard at (212) 241-6321

Your Very Own Rocky Balboa Story

Unless under the influence of post-Rocky euphoria, or a “big-fight” is taking place, most people never consider boxing as an alternative to their usual health routine. That’s reasonable. Most of us would rather get fit than bruised, and although boxing is one of the best ways to burn fat and stay healthy – it has a tough guy reputation that it’s struggling to throw. But many boxing-gyms are now accommodating “keep-fitters” and box-fit classes to encourage people to engage without fear of being pressured into the ring. Because of this, activities like blue collar boxing have been a great success and raised money for charity while keeping inactive city workers fit and healthy. Let’s jump into the ring and explain how boxing can help you fight a number of health issues and provide a kick-start to a new health campaign.

Boxing is an exercise performed for 15 minutes or longer between (approximately) 60-80% of your heart rate. This means it is aerobic. The longer your exercise and the higher your heart, the higher the capacity you are building for aerobic exercise. This kind of exercise trains your heart and lungs – and, the better shape your lungs are heart are in, the healthier your general health tends to be. If your heart is stronger, it better pumps blood around your body and the more oxygen you can take in –this is experienced in all facets of life from walking up the stairs to running for the train. More importantly, aerobic exercise puts people at less risk for heart attacks and strokes, reduces the chances of type 2 diabetes, joint pain – and improves overall life expectancy. Sure, boxing is tough, but it’s more than worth it.

During boxing training, boxers can burn up to 30 calories per minute. That means that within 30mins of intense boxing training, you could burn up to 900 calories (that’s already over half a woman’s daily calorie intake). That’s why despite boxer’s best efforts, it’s often really hard to put on weight. Training at this level is of course highly demanding and will take time to achieve - but it will allow you to keep your heart and lungs healthy whilst reducing your body weight.

This form of aerobic training has also been shown to help participants sleep at night by exhausting their body and relaxing their mind. Boxing has begun to be seen by people as a stress reliever (as opposed to a stress inducer – no one wants to get beaten up like the Italian Stallion). On the one hand, boxing is therapeutic as it allows people to punch away pent up aggression, but it also triggers dopamine to be released after training. That means less stress and more happiness.

Boxing has always been on the periphery of the fitness industry. Although it has it’s rough and ready back-street reputation that will never go away you won’t find yourself greasy and sliding around a ring getting your lights punched out. Unless of course that’s what you want to do – there’s still ample scope for that.

If you are interested in beginning a boxing programme but are worried about your current physical condition or are unsure whether such a plan would suit your situation, please contact our switchboard at (212) 241-6321

Introducing Dr Joseph E. Herrera

This month we have taken an in-depth look at how sports injuries can affect your life and highlighted preventative steps to avoid sports injuries. This week we would like to introduce you to a sports-specialist at Mount Sinai’s Department of Rehabilitative Medicine – Dr Joseph E Herrera. During sports seasons it is important that players look after themselves off the field as well as on. If you are looking at rehab to get back into shape or fighting off a hamstring tear - wherever you are on your journey to recovery (or the MBA), Dr Joseph Herrera can give you some coaching tips.

Dr Joseph E. Herrera is a Board-Certified Physician who joined Mount Sinai after the completion of an Interventional Spine and Sports Medicine Fellowship at the renown Beth Israel Medical Center, New York. He then completed his residency and served as Chief Resident in Physical Medicine and Rehabilitation through a combined program of Columbia Presbyterian Medical Center and Weill Cornel Medical Center. He finished his academic career before joining us by completing a fellowship at Beth Israel Medical Center and has been named an American Pain Scholar by the American Pain Society.

His literary works extend to authoring and editing textbooks such as the “Manual to Musculoskeletal Medicine” and “Essential Sports Medicine and he is the chief editor of the medical journal “Current Reviews in Musculoskeletal Medicine.”

He is currently researching Wii Shoulder Injuries – which are injuries obtained during using the Nintendo Wii Sports devices. His past accomplishment was in adding to the cutting edge of Lumbar Discography Study – and he anticipates beginning work in adding to the literature on Plasma Rich Protein for the Elbow.

Dr Herrera is also the New York State Athletic Commission and Chief Team Physician for USA Boxing Metro which has allowed him to regularly treat and evaluate professional athletes. His in-depth understanding of his field has awarded him the Rocky Marciano Physician of the Year Award for excellence in Sports Medicine.

Dr Herrera comes highly recommended. He was selected as one of the Best Doctors in America and has won an abundant of awards and comes highly recommended by his patients. He maintains an excellent rating on our website – averaging at 4.7/5 rating. His top-rated categories are in the following:

·        He explains in a way you understand

·        He listens carefully

·        They will recommend him to a friend

If you are looking for a sports physician that can help you through rehab or someone to create a bespoke plan of action.

If you have suffered a sports-related injury, please contact us at Mount Sinai Department of Rehabilitative Medicine for a bespoke rehab plan and request Dr Herrera. Contact our switchboard on: (212) 241-6321

Tips from Coach Sinai – Drills to Prevent Musculoskeletal Disorder

When athletes compete on the world stage we know that their results are dependent on the work, discipline, and commitment they have dedicated “off the field”. We never see them practice, but we know they do. Minimizing sports injuries is just like this. It takes commitment when not in your sports gear to ensure your body is functioning in the best way possible when you are. Musculoskeletal disorder develops as a result of our habitual actions but has a severe impact during sporting activities. It is one of the leading causes of sporting injuries – and it is usually the result of seemingly unrelated facets of our lives, like our jobs (assuming our reader isn’t an Usain Bolt of the world). This week, continuing from last week’s preventative approach to physical health, we are going to outline how you can look after your body in the workplace to reduce the risk of a work-related musculoskeletal disorder.

Musculoskeletal Disorder

Musculoskeletal Disorders (MSDs) are injuries or pain in the body’s joints, muscles, ligaments, nerves, tendons and structures that support the spinal cord (from the upper neck down to the back). MSDs are distinguishable by their deep and dull pain, and numbness or stiffness in joints. Common conditions related to MSD include muscle strain in the neck, pinched nerve, carpal tunnel syndrome, and sprains. It can weaken our spine and supportive muscle groups which are then vulnerable when we engage in sport.

The Warm Up

Some injuries are the result of accidents and poor form during physical activities. Most injuries, however, are the result of or are worsened by, poor habits. That means that lifestyle is often the cause of serious sporting damage.

Experts at Mount Sinai’s Rehabilitation Center have identified that MSD is not necessarily the result of a sudden event but that it gradually develops over a period of time and is often aggravated in our work environment.

Some known factors of work-related MSD include:

·       Performing repetitive actions

·       Lack of physical movement

·       Poor body mechanics when lifting, bending or reaching

·       Poor posture at desks (such as computers and workstations)

Your Off-Pitch Coaching

The Mount Sinai team have compiled these top prevention tips to help avoid long-term problems during your work hours. By following these tips, you encourage a healthier lifestyle and minimise the risk of long-term damage during sports.

·       Take breaks during your day. This is important for people who work on their feet and those behind a monitor all day – ensure you rest your body from repetitive strain or ensure your body has time to move around.

·       Incorporate stretching and movement into whatever you do. Your body is like an engine – and stretching it is like keeping it well-oiled.

·       Practice good posture. Avoid slouching and bending in awkward positions. Always lift heavy objects with a straight and stiff back and avoid straining the neck by resting your phone between your ear and your shoulder.

·       Reduce repetitive or prolonged activities regularly. If this is impossible, then look for time to allow those muscles to rest.

·       Adjust your work area so to reduce awkward bending and stretching. If you are bleeding a radiator make sure your tools are near or don’t strain yourself trying to drag a pen with your foot.

It seems unintuitive that seemingly unrelated activities can have such a major effect on our part-time sporting careers, but they do. Reclaim your health by following these tips and ensure you do not create the musculoskeletal conditions that subsequently lead to serious damage.

If you have suffered a sports-related injury or would like to discuss a bespoke plan for dealing with MSD, please contact us at Mount Sinai Department of Rehabilitative Medicine. Contact our switchboard at: (212) 241-6321