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RX for Healthy Hips

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By Matthew Marucci

There are few muscle groups in the body more important than those of the hip. In addition to influencing the hip, these muscles can impact the health of your lumbar spine and knees.

When people think about keeping their knees healthy the most common approach is strengthening the quadriceps. While there is nothing wrong with working the quadriceps, the hip, particularly the gluteal muscles, have significantly more influence on the health of your knees. The gluteals help control the position of your femur (thigh bone) and thus the alignment with the tibia (shin bone). Misalignment between these bones can increase the stress placed on the cartilage in your knees and hips. Additionally, if you lack proper alignment between your femur and tibia, the significance of your quadriceps strength decreases even further.

Another common misperception is that activities like running and cycling strengthen your hips. To increase the strength of a muscle you must use enough weight or resistance to reach fatigue in the range of 12-15 repetitions. While running and cycling are excellent forms of cardiovascular exercise, they do little to strengthen your legs. Cardiovascular exercises also tend to engage your muscles in the sagittal plane (front to back movement), while the gluteal muscles need rotation or movement away from the body to be recruited.

The influence of the hip on the spine is simply an equation of motion. The more motion that can be derived from the hips, the less motion will be needed from the spine. Less motion in the spine results in decreased stress placed upon the vertebral discs and ligaments. Minimizing motion from the spine and adding lumbar stabilization exercises (planks, side planks) to your routine is a great recipe for a healthy spine.

Try adding these exercises to your routine.

Clamshells: Lie on your side with your hips and knees bent. Slowly lift your top knee while keeping your feet together. Stop when you feel your pelvis begin to tip backwards.

To add resistance use an ankle weight wrapped around your top thigh or an elastic exercise band around your knees. Perform 3 sets of 12 repetitions.

Side Lying Hip Abduction: Lie on your side with your bottom leg pulled up toward your chest. Lift the top leg up and slightly back. You know you are performing this properly when you feel the back half of your glutes working. You should not feel it on the side of your hip. Perform 3 sets of 12 repetitions.

Modified Side Plank with Hip Abduction: Lie on your side with your knees bent and lift your body off the ground using your elbow and knee closest to the ground. While holding this position gently lift your top leg up and slightly back. Hold the side plank for 30 seconds and try to raise your leg about 15 times during the 30 second period.

Matthew Marucci PT, MSPT, OCS, CSCS is the owner of New Castle Physical Therapy & Personal Training and is certified as an Advanced Hip Clinician with The Hospital for Special Surgery.

Dear Men: We Know You Are Walking on Eggshells. Take Note: We are, too.

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Wise Words at  Manhattanville College School of Business| Women’s Leadership Institute’s 4th Annual Women’s Leadership Summit

‘Dare to be Bold’…was ‘Dare to Evolve’ 

By Michel Gunn

June 8, 2018, Purchase, NY — So, the 800-pound elephant in the room is how we go forward after #Metoo, the Women’s March, and all the other movements that are happening. This was addressed head on with the opening statements from Kathy Meany, the WLI Director, Laura Persky the Director and The Honorable George Latimer.

At the Manhattanville College Women’s Leadership Summit: (L-R0: Jean Mann, Hon. George Latimer; Westchester County Executive, Nancy Barr; Westchester County Legislator | 6th District, Laura Persky , Gilda Bonanno, and Kathy Meany

As professionals, we had to admit there are tensions in our offices. When I mentioned that I was going to The Summit to my male colleagues, we could have heard a pin drop with the silence. I found myself backpedaling for words to make them understand that that didn’t mean they should be worried.

The Summit’s address for this was synonymous with mine. They gave me words like “as women, we aren’t here to analyze every action and word that comes out of a man’s mouth.  There will still be pockets of outrage when the situations are just unduly repressive and harassing.  But, we are past most of the ugly part.  Now, it is time for the moving forward.  And this moving forward with us—at your side as equals—will be AMAZING—because we can finally give all of ourselves.”

The goal of the summit to me were the answers to two vital questions:

  • How do we move forward and do great work with men, now?
  • How do we use this opportunity to be the BEST LEADERS for the advancement we envision and beyond?

HIGHLIGHTS

She called herself the Warm-up Band, 30- year Army Colonel, Col. (Ret.) Donna Brazil, was funny, knowledgeable and seasoned in successful leadership strategies.  She made us define ourselves, by defining the characteristics we gravitate to in our mentors and influencers.  She showed us that we too, have those qualities, that we probably weren’t using. 

My take-away quote from her:  “If you’re leading no one but yourself, you’re still LEADING.”  (This gives me chills.)

Kathy Meany, in her quirky and funny way, she makes networking tactics reminders fun. Always important to review.

Vanessa Wakemen, Business Owner and Seasoned Speaker told us a story of DIVERSITY.  Basically, she was in a situation of being a diversity hire in the 1990’s, as a 29 -year-old woman, and a woman of color.  Her story of what she did with it was amazing.  If you every get to speak with her, ask her about what her mother told her to do.

Lunch consisted of our Honorable Catherine Borgia, Westchester County Legislator, 9th District.  In the fashion of the day, Ms. Borgia was a perfect addition, with her down-to-Earth manner and ability to relate to most in the room, as a mother and career woman. I was proud to have someone from my home town, and also with whom I have had the pleasure of working.*

We also heard from Manhattanville’s President,  Michael Geisler, Keia Clark and Adriana Kierszenbaum, Esq. as Food for thought to help us in our business with legal information and inspirational examples of success.

After lunch was really fun.  We played GAMES—With Gilda Bonanno—which got us ALL communicating on a higher level.

I know that sounds all hokey, but it was true, we had full bellies and brains, and were ready to LAUGH and exercise are qualities on each other.  The Games consisted mainly of how to improvise.  Which improvising is what good leaders do with suggestions from talent in meetings to nurture, along with when confronted with situations.

The games were also great to take back to our teams. Gilda was funny and really lightened the intensity of our learning.

MICRO-RESILIENCE –  OLYMPIC Medalist and Bestselling Author, BONNIE ST. JOHN graced us with multiple stories of triumph through adversity…and simple tactics to build RESILIENCE.

We heard of through odds of not just losing a leg as a child and growing up in a less-than wealthy family but suffering sexual abuse and the obvious obstacle of being a woman and a woman of color, she triumphed… all the way to a silver and two bronze medals in downhill events at the 1984 Paralympics in Innsbruck, Austria.

From Bonnie, we got inspired and listened to the concept of resilience.  She put it best when she said change isn’t slowing down, if anything it’s getting faster.  So, there won’t be that break time in the future, so learning resilience is how you strive and play to win.

More take-aways I got from Bonnie St. John to keep us in a direction of success:

  1. The Paralympics is the epitome of “not quite perfect” of Olympians. Use this as an example of just because something isn’t perfect looking, doesn’t mean that it won’t work. So, don’t wait to reach out to people, just because your elements aren’t ‘perfect’. Take a risk and do it.
  2. Designate a Zone for you to focus when you need to
  3. Working in teams works. When multiple people share a responsibility, your alliance to the team is better motivating than doing it alone.
  4. Define the REAL BOSS of your jobs. Put a picture of your end customer on your wall as the boss of your job(s), and every time you are deciding on a project, moving the company in a direction, ask yourself if this is the right move for the Boss. 

In was an inspiring day that I know the women I met with make every effort to keep the afterglow alive until we meet again… or implement one to the techniques and reap the benefits.

The Women in the room gave me chills in terms of how open they were to learn for the betterment of, not only themselves, but of the environments and work cultures they want to cultivate.

I’m looking forward to next year’s Summit.  Thank you to The School of Business at Manhattanville College, and the Women’s Leadership Institute for the lessons and insights…and the cupcakes.

So, guys.  We’re in this together.

Michel Gunn is CEO of Gunn Multimedia Partners, Inc.. Gunn describes herself as the ‘easy to talk to’ woman owner of a 15-year-old marketing agency specializing in ‘Small Business Lead Generation Tools’ such as Interactive Websites, Social Media Blogging and Advertising, and Copy/Content Creation which historically has enabled growth for $5Mm – $10M volume Businesses in the amount of 20%+ annually. She is also an animal lover.

 

 

Demystifying the TMJ

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The temporomandibular joint (TMJ) may seem mystifying, but it is like most joints in the body.  There are two bones coming together: the temporal portion of your skull and the mandible of your jaw.  A joint capsule surrounds this joint and there is even a meniscus between the two bones.

Typical symptoms of dysfunction include pain or clicking in the jaw and can refer pain to other areas of the face. It can even present as a headache. Like other orthopedic injuries, posture plays a significant role in how the TMJ functions, particularly the position of the head as it relates to your neck.  The space between your skull and the first two cervical vertebrae is closely related to how the TMJ works.  A “forward head posture” diminishes this space and negatively impacts the TMJ’s alignment and function. Specific stretches and manual therapy can increase the space between your skull and vertebrae and improve function.

The TMJ is used with every word we utter, every swallow we take (on average 2-4 times a minute just from saliva!), when we chew, yawn etc.  In a typical orthopedic injury, we would prescribe rest to allow healing.  In the TMJ, we have to prescribe relative rest to decrease stress on the joint and surrounding tissues.  The relative rest position of the TMJ is with lips closed, teeth apart and tongue gently resting on the roof of the mouth.

In an ideal cervical posture, this can happen naturally though not unconsciously. To help decrease stress on the joint avoid chewing tough foods, and when a yawn is necessary, place your tongue on the roof of your mouth to limit opening. Diaphragmatic breathing and other relaxation techniques to avoid clenching can also provide the TMJ relative rest.

A common cause of temporomandibular dysfunction (TMD) is poor mechanics of the joint.  When the jaw opens, the TMJ should roll, then slide, much like turning the knob of a door and then opening the door.  However, in many cases poor posture and tight musculature can cause the door to open prematurely without turning the knob all the way.  Stabilizing the joint with exercises is an essential part of treating TMD. One example is to assume the relative rest position of the TMJ as described above. Using one index finger, gently apply pressure to your lower jaw in different directions, without causing pain or disturbing the relative rest position.

So give your TMJ a rest and yourself some relief.

Dental Care Timeline for a Lifetime of Healthy Teeth

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By Dr. Aki Shirakura

Good oral hygiene is critical – especially for children. Following this basic timeline can insure a lifetime of healthy teeth!

Baby Steps (0 – 6 mos)

RELAX, no need to worry yet.

Stop Teething Me! (6 mos – 1 year)

As soon as that first tooth breaks through, time to start brushing. Using a baby tooth brush with soft bristles and water, gently brush the teeth and gums.

Open Wide – First Trip to the Dentist (1 – 2 years)

Your child’s first trip doesn’t have to be traumatic. Leading up to the appointment prepare your little one, get them excited about it. This is what to expect:
• The dentist counts your child’s teeth, making sure everything is developing properly.
• Teeth can be cleaned to remove any plaque or stains – the kids usually enjoy this part!
• Fluoride treatment to strengthen teeth and prevent decay.

X-Ray Vision (6 years)

To make sure everything is progressing properly, the dentist will recommend a panoramic x-ray. This shows the entire mouth including future adult teeth.

Seal the Deal – Sealants (6 – 7 years)

To prevent cavities, we recommend sealing your child’s six-year-old molar teeth. The application is fast and comfortable and can effectively protect teeth for many years.

The Tooth Fairy Years (7–11 years)

These are the years of great changes. Every time you look in your child’s mouth, another wiggly tooth! Most of your child’s teeth will change from baby teeth to permanent.

Sign, Sealed, Delivered (12 – 13 years)

At about 12 years old, 2nd molars come out. They need to be sealed like 6-year-old molars.

Uncharted Areas – Periodontal Charting (17+)

Periodontal charting is a procedure to detect signs of gum disease. The gums are measured, watching for signs of inflammation, recession, and gum disease. Early detection of Periodontal or Gum
Disease is critical in treating it.

Most importantly, children and adults should always visit their dentist at least twice a year. With proper dental care, you can insure the health of your teeth and gums for a lifetime.

Dr. Aki Shirakura and Associates is located in the heart of Armonk Village at 40 Bedford Road. Call us today (914) 273-9280 to take the first step to a lifetime of healthy teeth for your whole family.

Keep smiling!

Mindful and Compassionate Parenting and Communities

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By Jeanette Sandor and Jan Fielder

When it comes to creating a career, we usually get years of training. When it comes to creating a peaceful, happy life as parents, we get far less training. Much of our parenting is based upon personal experience which can oftentimes leave us feeling ill prepared or inadequate to handle the myriad of challenges we face daily.

We all want to be the best parents possible, but sometimes we fall short of our expectations. With all the pressures and stressors we encounter as we strive to manage work, school and social obligations, it’s easy to feel overwhelmed making it difficult to parent. And it’s difficult to parent well when we feel overwhelmed.

Is it possible for parents to thrive despite overscheduled and stressful lives? Is it possible for children to thrive given their obligations and pressures? Absolutely!

There are evidenced based practices grounded in mindfulness and self-compassion that will help you be the skillful parent you want to be. These practices can also help your children become more resilient in the face of the pressures they face in their plugged in, competitive and overscheduled lives.

Jeanette Sandor RN, MA and Jan Fielder, MS, MA, are Life and Wellness Coaches as well as mothers. Together they empower parents with tools and practices so that parenting becomes less stressful and more joyful. Their goal is to help create a more mindful and compassionate world, one family at a time and one community at a time. Their workshops for parents, families and children teach skills for life… a mindful and compassionate life, so that there can be competition with peacefulness, devices with boundaries, and schedules with spaces for breathing and being.