Friday, July 25, 2014

Pilates for the Breast Cancer Survivor; A Guide to Recovery, Healing and Wellness


Whether you are undergoing therapy for breast cancer or recovering from it, the treatment and disease can leave you feeling weak. Pilates is a safe and effective way to help you get your strength back while fighting chemo brain, lymphedema, fatigue, depression, weight gain, peripheral neuropathy, osteoporosis, and upper extremity impairment. Naomi Aaronson and Anne Marie Turo, occupational therapists and certified Pilates instructors, show you how to build strength, flexibility, and confidence and improve everyday life after breast cancer through Pilates.
This customizable three-phase program allows you to ease back into health at your own pace and challenge yourself as you regain mobility and power. With clear instructions and photos, you'll learn how to use correct posture, form, and alignment to get the most out of your exercise and feel better faster.
  • Simple exercises to improve core and upper body strength
  • A three-phase program to bring you from treatment to full recovery
  • A special routine for recovery from the TRAM Flap procedure
  • Adaptations for every exercise including seating and standing alternatives

Friday, November 9, 2012

One of my favorites items to travel with is the " Stretch out Strap". The strap is 72" long, with 10 loops that your hands or feet can easily fit into. The strap is durable and can be used to perform unassisted stretches.

Wednesday, September 19, 2012

National Backpack Awareness Day Sept.19,2012


Wednesday September 19, 2012 is National Backpack Awareness Day. It's a day dedicated to the increased awareness of children and adolescence who might be experiencing low back pain from carrying heavy backpacks. Have you ever seen children waiting for the school bus with their backpacks  over stuffed and probably weighing more than the child? AOTA recommends that a child's backpack weigh no more than 10% of a child's body weight.
Backpack awareness day is not just for children - adults should be checking out their briefcases, luggage and purses for the same issues.
Take a look at these safety tip sheets put out by AOTA. Let's try to keep the whole family safe when performing their activities of daily living.
Check out Karen Jacobs, EdD, OTR/L, CPE, FAOTA- youtube video, she will review 3 important tips on selecting the right backpack for your child, packing it correctly, and wearing it correctly.
http://www.youtube.com/watch?v=S4_zMnvJu6Q

I have included tip sheets that you can print out and keep handy.

-Backpack Strategies for Parents and Students
http://www.aota.org/DocumentVault/Backpack/44388.aspx
- Ergonomic Strategies for Carrying a Purse
http://www.aota.org/DocumentVault/Backpack/44395.aspx
- Ergonomic Strategies for Using a Briefcase
http://www.aota.org/DocumentVault/Backpack/44396.aspx
-Ergonomic Strategies for Using a Suitcase
http://www.aota.org/DocumentVault/Backpack/44397.aspx

For more information contact:  Integrated Mind & Body, LLC



Thursday, September 6, 2012

Exercise Tip of the Month

Protraction / Retraction of the Scapular

Do you find yourself spending hours slumped over a computer? Are you a new Mom leaning over crib rails picking up your new born? Or are you a knitter, or hairstylist working at your craft or trade? Are you experiencing neck or shoulder pain? You could be experiencing weakness in your scapular muscles.


 What is the scapular? Where is it? And what does the scapular do for me? All good questions!
The scapular is a flat, triangular shape bone located on the upper back. We have two of them. Many of us have no awareness they are even there, until we have pain, shoulder or neck issues. The scapular moves in many directions: elevates, depresses, protracts, retracts, rotation upward, downward,and tips anterior and posterior. That is a lot of movement for such small bones.These movements are directed by a variety of shoulder muscles.

So that brings me to why you are here. Let me teach you a simple exercise that can be done while sitting at your desk, taking a break from your craft or done during a commercial while you are watching  Monday night football.


Sit comfortably in a chair without arms. Try these while you are reading this. Inhale and raise both arms to shoulder level.Then Exhale Do this ,it is part of the exercise. You are half way there! 
 See photo above.  

Now keeping your arms straight out in front of your body, imagine you are trying to "crack a small walnut " with both of your scapulars sliding together. So lets add the breathing now. See photo below.
Inhale and slide both scapulars together to " crack the walnut". It is import to feel openness across  your chest. Exhale and return to the neutral position.


The movement is subtle, but you will feel much better not only as you begin to strength the muscles that  surround the scapular, but also the openness in the chest and the ability to breathe easier. 
For more information on exercises that can be done seated, address ergonomic issues while working and enjoying your craft. contact: 
Ann Marie Turo - Occupational Therapist  annmarie@integratedmindandbody.com to set up an appointment.


Saturday, July 28, 2012

Knitters Check out the New Stretch App


Knitters this is a great App to use when we need a stretch break. It is geared toward children but the App will cue you to stop and stretch. No more marathon knitting sessions, and repetitive stress injuries Check it out in the App Store.

Monday, July 16, 2012

Back Issues Got You Down.


Do you have reoccurring back pain that does not go away? Does it affect your quality of life? Pilates may be the the answer. Has anyone helped you strengthen your abdominal muscles, pelvic floor, transverse abdominis, multifidus, and gluteus maximus? If not, find a qualified Pilates instructor that has experience in this area. At Integrated Mind & Body we address this and many other medical diagnosis.

Thursday, July 12, 2012

Two New Online Courses for Therapists and Trainers

Looking to add another tool to your tool box in working with rehab patients or clients? 
Two New courses are coming out in the very new future.

Breast Cancer Rehabilitation in the 21 Century using Pilates
&
Using Pilates as a Rehabilitation Tool

Presenters 

Naomi Aaronson, MA OTR/L, CHT, CPI
Ann Marie Turo, OTR/L, Pilates/Yoga Instructor, & Reiki Master