Prevent Injuries with Good Posture

For those of us who are knitters (and those of us who aren’t!) posture is an extremely important part of our daily routines and hobbies. As easy as it is to neglect, good posture can help prevent injuries and discomfort in our bodies. Having poor or slouched posture restricts the space that organs have to work in, namely the lungs and digestive organs. This can result in feelings of tiredness, achiness, or just feeling unwell in general. When knitting or stitching, sitting for an extended period of time can cause stiffness, tightness, and shortening of muscles. Improving posture takes a lot of practice and a lot of attentiveness, but over time having better posture will become second nature, and can help you feel a lot better about yourself! A good tip for those who typically sit for an extended period of time, whether you have a desk job, are an avid knitter, or lead a more sedentary lifestyle, is to try to get up and stretch your legs at periodic intervals. This break can be something as quick as taking a lap or two around your house or going on a longer walk outside. This helps to stretch your muscles, improve circulation, and get rid of tension that builds up over time. It also increases oxygen delivery to the brain to help you feel more alert and get through that afternoon slump!

This 2-page booklet from stitchlinks gives a great overview of this topic, including “Dos” and Don’ts” of posture. It also includes a series of posture tips for every position including sitting in a chair, sitting at a computer, standing, and lying down. 

Check out the link below!

http://www.stitchlinks.com/pdfsNewSite/your_health_matters/Posture%20booklet.1.pdf

Yoga Poses for the Breast Cancer Patient

http://blog.dana-farber.org/insight/2016/04/what-are-the-best-yoga-poses-for-breast-cancer-patients-infographic/

The Truth About Knitting and Crochet...

http://www.craftyarncouncil.com/health-therapeutic

Its Brioche Stitch!

Check out this YouTube Video by Stephen West!!
https://www.youtube.com/watch?v=C0NaBvN7An0

Cast On To Health

Great article I found on "knitting and cancer".
Knit your way to health/ Journeying Beyond Breast Cancer

What is the difference between Pilates and Yoga breathing?
By Naomi Aaronson and Ann Marie Turo

As an Occupational Therapist, many patients come to me who are in pain and are suffering from a variety of issues including breast cancer, repetitive stress injuries, musculoskeletal problems, and back pain. I use both Yoga and Pilates in my practice Integrated Mind and Body in Boston for relaxation, and to help prepare patients physically and psychologically for the treatments that I offer. They are often curious about the breathing and ultimately ask, " What is the difference between Pilates breathing and yoga breathing?"
Pilates breathing is "ribcage breathing" or three-dimensional breathing (breathing to the back and side of the ribcage). The breath is taken in through the nose, and exhaled through pursed lips. The benefits of this type of breathing are many. It relaxes and releases tension in tight chest and shoulder muscles  as the exhale facilitates contraction of the transverse abdominas, multifidi, and pelvic floor. This in turn, activates the lymphatic system clearing the proximal lymph nodes located in the abdominal region.

Pilates is a great modality in working with breast cancer patient especially those who have received mastectomies, lymph node removal or breast reconstruction. The breathing in Pilates helps my clients and patients to "get back in touch with their bodies" and to recruit the correct muscles. They tell me that they feel more relaxed, yet energized at the same time after Pilates.

Yoga Breathing is "belly breathing." In Yoga, the breath is taken in through the nose as the belly expands and then one exhales through the nose as the belly contracts. Yoga breathing helps to engage the parasympathetic nervous system, which calms us when we are in " fight or flight mode." This promotes the relaxation response and allows muscles to lengthen, stretch and relax as it oxygenates the blood.

Both Yoga and Pilates breathing are forms of diaphragmatic breathing and are useful in my practice. However, they work the body in different ways. I use either Pilates or yoga breathing depending on patient needs and what my treatment goals are for that day.

For more information on Pilates breathing for breast cancer recovery please look for the book "Pilates for the Breast Cancer Survivor: A Guide to Recovery, Healing and Wellness”

 Naomi Aaronson OTR/L, CHT, CPI, CET and Ann Marie Turo, OTR/L, certified Yoga and Pilates Instructor

Chair Pilates Video

Chair Pilates is a gentle exercise series designed for people with limited mobility and energy. If you are unable to get down to the floor due to muscle weakness, pain or balance issues, this exercise program is for you. Many of these exercises will help with strengthening the upper back and arms, teach you breathing techniques to help activate the abdominal muscles, and help strengthen your abdominal core. In addition, these exercises may help with common cancer treatment symptoms such as chemo brain, constipation, fatigue, muscle & bone density loss, loss of appetite and depression.The goal of this program is to slowly build up your strength and help make your immune system stronger so the body can better tolerate the side effects of cancer treatment and other chronic conditions.

You will need a chair without arms, small ball or yoga block and a stretchy exercise band of lightweight resistance. Position your body so you are seated at the edge of the chair. As always, please consult with your doctor before starting any exercise routine, especially if you are recovering from surgery. Always go at your own pace and stop if you are experiencing pain or discomfort.

http://www.cwellness.com/video/gentle-chair-pilates/

http://www.cwellness.com/video/gentle-chair-pilates/