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BMI values DO NOT APPLY TO children, pregnant women, people with muscular build (little body fat) eg athletes, elderly and those who have lost a lot of muscle mass.

Why do I need to know my BMI?

Recent studies have shown that some Asian population, including Singaporeans have higher proportion of body fat

compared to Caucasians of the same age, gender and BMI. The risk for heart disease and diabetes starts from BMI values of 23. The table below shows your risk

Nerve Stretches

You have heard about people stretching their muscles when the muscles are tight, but have you heard about nerve stretching?

What exactly is nerve stretching? Why do we need to stretch our nerves?How do we stretch our nerves?

Nerve stretches do not really ’stretch’ the nerves, but they help to improve the movement of the nerves through the joints and muscles by improving their ability to slide and glide. Like our muscles, the nerves in our bodies can also become tight. It can be due to staying in a position for too long, or due to tightening of muscles around the nerves.

Nerve stretches can reduce the tightness in the nerves and also help relieve pain that is associated with tight nerves. There are some simple to do nerve stretches that you can perform on your own for the nerves in your arm. They are as follows:

Median Nerve Stretch

Median nerve is the nerve that runs along the palmer side of our wrist and can sometimes be compressed in the wrist resulting in a condition called Carpal Tunnel Syndrome (CTS). Persons with CTS normally complain of tingling or numbness in the thumb and fingers, in particular the index and middle fingers.

To stretch the median nerve, place open palm on wall with finger tips pointing away from trunk and parallel to the floor. Rotate trunk away from wall keeping the elbow straight and feel the stretch in arm and forearm. Return to the starting position and repeat on the other side.

Radial Nerve Stretch

Those with radial nerve tightness may experience numbness, pins and needles or pain on the upper arm, elbow and outside half of the thumb.

To stretch out the radial nerve, clasp hands palm to palm, keeping the arms facing inwards with elbows straight, and lifting the hands overhead. Return to the starting position and repeat.

Ulnar Nerve

The ulnar nerve is also commonly known as the “funny bone” nerve. Prolonged gaming can sometimes stress the ulnar nerve and cause pain at the wrist.

To stretch the nerve, place thumb and index finger together to form a circle while keeping the other fingers straight. Place your straight fingers, palm up, around your chin and bring your “circle” up to your eyes to form a mask. Return to starting position and repeat.

Sciatic Nerve Stretch

Sitting for long periods can sometimes cause the sciatic nerve to tighten up. The nerve runs from the lower back down the leg to the foot and a person with tight sciatic nerve can experience numbness, pain or pins and needles anywhere along the length of the sciatic nerve.

To stretch the nerve, lie on your back facing up, hug one knee to the chest by holding the thigh under the knee. Straighten the knee to about 90-100 degrees and lift the lower leg towards the ceiling. Bend your ankle and point up and down for 10 times before returning to the start position.

 

What causes delayed onset muscle soreness (DOMS)?

Delayed onset muscle soreness or DOMS is a type of muscle pain and soreness that sets in a few hours after an exercise. It is not uncommon to find people complaining of aching muscles one or two days after exerting themselves in the gym or after a dramatic increase in the duration or intensity of their exercise. DOMS is also common in people who just started out on a new exercise programme. Read more

Ladies: Don’t Postpone Knee-replacement Surgery

Is getting new knees on your list of New Year’s resolutions?Research at the University of Delaware indicates that women wait longer to pursue knee-replacement surgery than men do.

By postponing surgery until they can no longer stand the pain, these women may also risk putting their mobility, and quality of life, on hold indefinitely, according to Lynn Snyder-Mackler, Distinguished Alumni Professor in UD’s Department of Physical Therapy and a certified sports physical therapist and athletic trainer.

Read the rest of the article here

How do I know if my back pain is due to a fracture?

Back pain can be a result of muscle strain, spinal disc problems, nerve problems, or simply due to the ageing process. It can also be due to spinal fracture as a result of osteoporosis. Yet, most of the spinal fractures often go undiagnosed. Read more

Mal-Aligned Rib Cage: A Case Study

In this case study, a client presented a history of persistent back pain around the thoracic region caused by a mal-positioned rib leading to thoracic spinal stiffness and pain at the surrounding soft tissues.

Read more

Everything seems to be labelled ergonomically designed these days. What does that mean?

Ergonomics. If everything is getting to be labelled ergonomics, then what isn’t ergonomical? If the chair that I bought and am now sitting on is labelled ergonomically-designed, why is my body still aching as much as before? Read more

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If I have a knee pain, should I get it manipulated?

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Musculoskeletal Consumer Review © 2007 - 2008 by Core Concepts Pte Ltd