Long Time, No Post
By dmorton | August 14, 2008
Hi everyone.
It’s been quite a while since I got all fired up to write articles. Haven’t been too well lately, and had to retire (again) from active practice. Feeling depressed and down in the dumps. Wanting to share all sorts of helpful stuff, but lacking the energy at the moment.
Will be back as soon as I get my act together.
David
Topics: Fatigue | No Comments »
Frozen Shoulder - Why Me?
By dmorton | June 21, 2008
The shoulder girdle, a marvel of mankind, can sometimes become painful and restricted. This is referred to as frozen shoulder or adhesive capsulitis. Some probable causes include previous non-symptomatic trauma and long term poor posture.
Frozen Shoulder or frozen shoulder syndrome is also often called adhesive capsulitis.
Unlike any other joint in the body, the shoulder joint hangs in its socket and is mostly supported from above. While this makes it a very multifunctional and flexible joint, it also leads to a high degree of instability.
While this condition is found most often with the over forties, and affecting 2-3% of the population, it can, surprisingly, also effect youngsters.
Many conditions are credited with causation; hormonal influences, under use, interference of the nerve supply emanating from the neck and upper thoracic spine, trauma, and poor posture to name just a few.
Trauma, like cervical spine whiplash which may take years to manifest itself symptomatically, may also occur with the shoulder joint. Some major or even minor insult to the rotator cuff such as a fall or extreme over-use may then present as a frozen shoulder well after the original trauma occurs and is forgotten. Some further little irritation may then trigger an already existing weakness.
Poor posture, where for years the head is held in a forward position, shoulders hunched and a humped upper back, will lead to inactivity of some of the major shoulder muscles encouraging a recruitment of the lesser muscles to work harder. This can then lead them to become tired, overworked and as a result sore. Soreness leads to pain leading to a protective restriction. Restriction leads to inactivity and thus less localized circulation of fluids in and around the shoulder girdle, including synovial fluid and blood supply that feeds the joint and the surrounding tissue including the musculature.
Minor discomfort develops that without dedicated movement (remember that “if you don’t use it, you will lose it”) progresses to more severe symptomatology which can include interfering with your sleep especially when lying on the effected shoulder.
During this time, the body reacts by laying down adhesive material that further limits movement. Adhesions are abnormal bands of tissue that thicken and can be likened to internal scar tissue.
This ‘freezing stage’ can last from six weeks to nine months and is the most painful stage.
As we enter the ‘frozen stage’, the pain eases but the lack of motion remains. This stage reputedly last from four to six months.
In the ‘thawing stage’, motion slowly returns. This stage can take from five to twenty-six months.
In the total worse case scenario, it can take as much as forty-four months from start to finish. And even then complete recovery is infrequent. As well, up to 15% will permanently lose their full range of motion; however, these figures could be significantly reduced by continuing flexibility and strengthening exercises for some months after the pain eases and disappears.
A very simple exercise which seems to help with the pain of a frozen shoulder and can be done at any time of the day, even when it wakes you at night, is the following:
1 a) Standing with feet astride, lean forward at the hips and let the arms hang loosely down. Let both arms swing forward and back as loosely as possible. Carry the movements to the point of pain but not into pain. Do this for 45 to 60 seconds.
1 b) Same as above but add the following: At the end of the forward swing, rotate the hand outwards. Swing back and rotate hand inwards at the backward end of the swing. In effect, this will describe a long slender figure-eight movement. Do this for 45 to 60 seconds.
As published in EzineArticles.com
Topics: Frozen Shoulder | No Comments »
Exercise Pitfalls: How to Avoid Them
By dmorton | June 21, 2008
Exercise Pitfalls - How to Avoid Them
Exercise is good, right? But have you considered the pitfalls? There is a downside if you have not thought the whole process through. As you have decided to exercise, it is not enough to just begin your exercise program without considering the following:
1. Failure to warm up before we get into the program. Slowly begin in order to give your muscles time to stretch or loosen and to increase the flooding of blood into the muscles and organs, increasing the input of vital nutrients and removing toxins created by muscle activity.
2. Exercising to extremes is counterproductive, particularly when we first start on our new exercise routine. Better results are achieved with a moderately intense workout over an appropriate time period.
3. Exercising too little or without enough effort is only a waste of time. If, however, you are familiarizing yourself with new routines or equipment, this should last no longer than a week, after which time you will want to work up a gentle “glow”.
4. Failure to cool down after your workout. Your heart is pumping hard; your muscles are flushed with blood. It makes no sense to stop suddenly. Cool down on the exercise bike or go for a five minute walk (keeping warm of course). Not cooling down can lead to all sorts of problems with the heart; maybe not this time, but at some time. Also not cooling down the skeletal muscles can lead to a significant increase in soreness, tightness and stiffness the next day, discouraging you from continuing to achieve your fitness goals. There are a few things you can do to ease those sore muscles, but prevention is the easiest and best.
1. Massage helps relieve the tension in muscles and encourages blood flow to help flush wastes which should have been flushed during the cool down period.
2. Stretching balances antagonistic muscles (such as the biceps and triceps, which work in opposition to each other), helping to reduce discomfort.
3. Nutrition may be necessary if you follow all the good rules and still have muscle aches the following day or the one after. Talk to your naturopath or other appropriate health care professional. A good general purpose supplement should include a variety of minerals, including magnesium and calcium.
5. Hydration: don’t forget the fluids. A bottle of pure water is essential during your workout. Even without feeling mouth-dry, treat yourself to a mouthful after every couple of routines or every ten minutes. Water helps to keep your body from dehydration. Dehydration will lead to poor muscle metabolism increasing the risk of injury and stress to all the internal organs of the body including the heart. Water is extremely important not only during an exercise session but also in our everyday lives.
And remember, exercising is a long term commitment. No matter what level you are at, if you miss more than seven days you must back off and start again at a much lower level then work up again. Failure to do this can create unexpected injuries. The positive side is that you will return to your pre-break fitness level much faster than the time it took you to get there in the first place. For example, if it took you ten weeks to get to your previous level, it should only take two weeks to return to that level.
So what is the ideal daily workout? Do your gym workouts every second day and your stretching exercises at home every alternate day.
As published in EzineArticles.com
Topics: Exercise, Fitness | No Comments »
Snoring & sleep Apnoea - a New Epidemic?
By dmorton | June 21, 2008
Sleep disorders are surprisingly common. There are a range of exercises out there which can help the majority of people improve their quality of sleep.
Snoring falls under the category of Sleep Disorders. Sleep disorders are more common than previously thought, and a large number remain undiagnosed. They range from the common such as snoring and sleep apnea to the rare and unusual such as narcolepsy.
The similarity amongst the more common conditions is a fault or weakness in the airways resulting in the body’s inability to get air to the lungs. This unfortunately has dangerous ramifications to us all. The everyday motorist/driver feeling fatigued before even stepping into his car, or if you are a professional responsible for the performance of procedures or a manual worker responsible for the operation of machinery, all of you have the potential to cause harm to yourself and innocent bystanders.
Snoring affects five out of every hundred of us, yes 5%. It is linked to high blood pressure. And just as disturbing it is responsible for stress in our relationships as the partner abandons ship and grabbing the pillow head for the other bedroom (or a better neighborhood!).
Sleep apnea is a condition where the body intermittently ceases breathing during the sleep period causing a jolt into wakefulness. These individuals are rarely even aware of their problem and it is usually brought to their attention by their frightened partners. It of course leads to a reduced quality of sleep. It affects four out of every hundred, or 4%. Sleep apnea is linked to increased blood pressure, cardiovascular disease and diabetes. It is also under investigation as a possible cause of mature people dying in their sleep.
What can we do? Well, ensure that you have a firm (not hard) bed that gives good support for your body. Invest in a quality pillow, such as a contoured one, realizing that it can take a week or two to get used to the pillow as well as a new supportive bed.
There are exercises that can make a marked difference to opening up the air passages thus allowing a good and healthy night’s sleep. Here is a little one to begin practicing with. This simple exercise helps to open up your throat, and removes one of the most common reasons for snoring: a tense jaw. Begin by putting your upper and lower molars together, very lightly. Now open your mouth as wide apart as you can, without stretching. Repeat this ten to twenty times. Make sure you only focus on your molars. All that matters is putting the molars together and then lowering your jaw… like hinges on a door, for about 20 times in a row. After about 5 to 10 times you should feel your jaw muscles strengthening and the back of your mouth opening up. This is the weak tissue that you are contracting, which you feel opening up your airways. The muscles you now feel contracting in the back of your throat are one of the main problem areas in your snoring. This is but one of 24 different exercises that work to open the airways by strengthening weak and inactive muscles.
As published in EzineArticles.com
Topics: Fatigue, Fitness, Sleep Apnoea, Snoring | No Comments »
A New Rationale for Weight Loss
By dmorton | June 21, 2008
A New Rationale for Weight Loss
Everybody wants to lose weight, don’t they? A few really good reasons to decrease body fat, together with suggestions on new approaches to weight loss and exercise.
Why should we shed some weight? After all, we probably feel comfortable with it. Or do we? Excess weight has a dirty way of sneaking up on us.
For every pound of fat, something in the order of one mile of blood vessels is required to oxygenate and remove waste products. So what? Well, more blood vessels also represent more blood volume and more work for the heart, which can lead to increased blood pressure. So fat loss is important.
The extra weight is also causing joints to labor harder, starting from the feet, causing more pressure on the arches of the feet, and if like 90% of the population you exhibit pronation (foot rolling inwards) or supination (foot rolling outwards) this will cause you to pronate/supinate even more, with long term foot deformation. With either condition it places excessive strain on the knee joint and the surrounding holding ligaments resulting in progressive deterioration and localized knee pain. The resulting abnormal torque on the knees will magnify itself into the head of the femur which attaches to the pelvis and will cause a pelvic twist thus putting extra stress to the low back, again resulting in pain, either local or referred back down the leg, sometimes as far as the foot.
Your health care professional is advising you to lose weight, as are your family and friends. Everyone is recommending exercise. But even walking hurts the feet, or the knees, or the lower back.
You try diet after diet. All leave you feeling hungry, dissatisfied and downright grumpy. As it is you feel you already eat less than your skinny friends, or in your mind, like a bird (and you probably do!). Actually, new research has indicated that most overweight people do, in fact, eat less than their skinny friends. So why are they overweight? Food is not the enemy. The enemy is our personal metabolism which is controlled to a large degree by our hormonal output which is influenced by our prior eating habits.
If we took 100 people and measured their individual metabolisms, we would probably find close to 100 different readings.
What works for one in the dieting world, will not work for the other 99. There are, surprisingly, fat loss programs out there that are state of the art in terms of new thinking and concepts that address this aspect of weight loss.
Still, unless you are physically pain free or relatively so, you will not be able to do the exercises that most, if not all, diet plans base their actual weight loss on to live up to their promises.
And if you are not mobile enough to exercise, a good rule of thumb would be to expect less than half the promised weight loss in the scheduled time frame. Once, however, the weight is down and you can start exercising, you will see a big increase in positive overall health.
As published in EzineArticles.com
Topics: Fitness, Weight Loss | No Comments »
Frozen shoulder: 3 easy exercises
By dmorton | June 21, 2008
Frozen Shoulder – What is it? – What can be done?
Also known as adhesive capsulitis, this is a condition that causes so much pain and stiffness in the shoulder that it is difficult to move the joint freely.
It comprises a freezing stage (1-8 months), as the arm gets painful and more difficult to move, the frozen stage (9-16 months), as the arm actually becomes frozen (little or no movement as a result of pain with movement), and the thawing stage (12-40 months), as the arm pain decreases and some mobility is restored. Complete recovery is infrequent, with a number of people permanently losing their full range of movement. The cause is unknown, but it is known that an inflammation develops within the shoulder joint from which adhesions now form. These are fibrous bands of tissue that look a lot like cobwebs. Occasionally the disorder follows some traumatic event, but most seem to develop from an unknown etiology.
The above briefly sums up the current literature on the frozen shoulder which has not changed for the number of years that I have studied the subject.
The problem with literature on any given subject is the fact that it really does concentrate on the one thing, the actual symptom, including the area of the symptom without considering the rest of the picture.
The nerve supply to the shoulder primarily comes from the lower neck. So what if that was compromised? As an example, a whiplash injury to the neck, even a minor one, may take anywhere up to 8 years before symptomatology occurs. This could then start compromising muscle integrity and as a result begin to limit the movement of the shoulder. If you don’t use it you lose it! Suffers of this condition must understand, no matter the cause, ease of symptoms takes time.
Perhaps it would be wise to exercise, especially stretching type exercises, the neck as well as the shoulder.
And what if the elbow joint has some form of irritation from overuse or trauma. Seems a long way from the shoulder joint, but is it? The body does do some interesting stuff when seen in whole. Recruitment is a term used by some professions and is used to explain why when one muscle group is not working as well as it should, other unrelated muscles attempt to help out. Result? Muscles working abnormally. A significant number of people, whilst laying on their stomachs and lifting one leg high and posterior, will experience muscle cramping to the mid dorsal area, muscles that have no direct link to the gluteals or low back muscles. Recruitment in action.
An elbow problem leading to a shoulder problem and perhaps even a wrist problem leading to elbow problem leading to shoulder problem leading to neck problem?
Crash scene investigators claim that it is one event that leads to another and then another and if one event doesn’t happen, the accident doesn’t happen.
Maybe that explains why 95% of people don’t have frozen shoulder syndrome.
Here are a few established exercises for the treatment of frozen shoulder.
1. Grasp a towel or belt with the involved arm and place that arm as possible behind you. To begin it may only be along your leg. Take the other end of the towel/belt and maneuver it over the opposite shoulder. Gently pull upward until you are feeling a significant, but not painful stretch. Hold for 20 seconds, relax the pull. Repeat 3 times. Do 3 times per day.
2. Stand and lift involved arm as straight out to the side of the body as possible. Keeping the arm at the same height, bring it across the front of your body and grab the elbow with the other hand exerting gentle pressure to stretch the shoulder. Find the pain and back off out of pain. Hold for 20 seconds. Repeat 3 times. 3 times per day.
3. On your back with arms at side, lift the involved arm straight up and over your head as far as you can. Grab the elbow with the other hand and gently exert pressure to stretch the arm into pain. Back off out of pain. Hold for 20 seconds. Repeat 3 times. 3 times per day.
Topics: Frozen Shoulder | No Comments »
Posture - 4 simple exercises
By dmorton | June 21, 2008
Correct your health and posture with 4 Simple Exercises
Incorrect or bad posture not only makes you feel bad physically, it also makes you feel bad emotionally. If you see yourself as a badly bent pretzel, your self image suffers. Guess what? You can change that impression by doing a few simple things. Okay, maybe you will never stand or sit a hundred percent straight. But you can improve your posture significantly if you have the desire and the means. Below are the means, the desire is up to you. Remember everything takes time, so give yourself time. Time to do the exercises, and time for the exercises to start kicking in. And even then, feel assured that even if your posture doesn’t meet your benchmark, you at least are working to slow the effects of poor posture.
1. Squeezes
Sit on the edge of a firm chair, and arch your back by rolling your hips forward. Make sure your feet are flat on the floor shoulder width apart. Fold a pillow between your knees. Gently squeeze the pillow for 5 to10 seconds, at the same time gently pull your shoulder blades together and lift your head up tall with your chin parallel to the floor. Do 2 to 3 sets of 5 repetitions with a 5 to 10 second hold at least once per day.
2. Floor
Sit on the floor with your head and shoulders touching the wall. Place your palms face up resting on your upper thigh with your elbows tucked to your sides and your legs straight out in front. Your toes should be pointing up towards the ceiling. Gently pull your toes back towards your groin, tighten your thighs (pushing knees down towards floor), gently squeeze shoulder blades together and lift your head up tall with a gentle chin tuck. Hold this position 5 to 10 seconds and do 2 to 3 sets of 5 repetitions at least once per day.
3. Heel
Simply stand on a step with your feet parallel and shoulder width apart, hold on to the railing or another object for support, and move your feet backward until your heels are just off the step and unsupported by the stair. Let the weight of your body press down into your heels until you feel a stretch in the muscles of the back of the leg, gently pull your shoulder blades towards each other and lift your head up tall as if standing at attention (chin tuck). Do 2-3 sets of 5 repetitions with a 5 to 10 second hold at least once per day (twice a day is better). This exercise will re-establish the kinesiological balance from the ankles all the way up to the neck.
An added goal, as you progress and begin to find this exercise easier to do, is to bring your heels back to parallel to the step and lift even higher. Hold for at least 10 seconds, working towards 20 seconds, three times.
CAUTION: Be careful with the leg stretch component. Should you feel any discomfort, such as pain or burning to the tendon just behind and above the ankle (Achilles Tendon) discontinue these exercises immediately and consult your health care professional.
4. Wall Back
Stand with your back to a wall with your feet as close to the wall as you can. Without bending the knees attempt to flatten your lower back to the wall. It can be visualized as a piece of two by four wood on the outside of the hips. The top part of the wood goes toward the wall while the bottom part goes out. This is also called a pelvic tilt. Hold this position for a count of ten, relax and repeat again. When finished this time walk away from the wall holding that posture.
Be aware of your posture: slouching in that easy chair, sitting with your head forward glued to that computer monitor, standing at that sink with your belly out and your shoulders slumped. These are not good. Like your mother always (probably) said, “Stand tall, sit tall, think tall”. If you posture yourself as a confident, assertive person, that’s how you will feel and that’s how others will see you.
Topics: Exercise, Fatigue, Fitness, Posture | No Comments »
Posture and Health
By dmorton | June 21, 2008
Posture is a habit of a lifetime, whether it be good or bad.
It identifies us, both to ourselves and to others. Our health is also affected by posture.
Upon entering a roomful of strangers, who do you notice first? The slumped over person, or the individual who is standing/sitting straight? Probably the person with the better posture for two reasons. They look more approachable and they already have other people crowding around them. We are attracted to vitality and leadership.
Take a look at your posture. The quickest way is to simply strip down to your bare minimum. Standing side on to a full length mirror stare ahead for a full minute. Steal a look at the mirror without changing your body posture. What you see can be a bit scary, as that is not the way you see yourself is it?
So what can you do to improve the situation?
But first consider, from your personal posture, how far forward is your head from a perpendicular line drawn straight up from the shoulder tip? A side picture would be useful in determining this. Research has shown that if a head is correctly aligned and weighs 10 pounds, then if the head is moved forward one inch from our shoulder tip line, it will effectively double in weight, 3 inches would triple it. Research has also shown that when loads are altered from the normal, bone adapts correspondingly. In this example of a forward placed head, the neck will likely lose its normal forward curve (lordosis) and develop a reverse curve (hypolordosis) resulting over time in bone spur formation (osteophytes). This is a reaction to physical stress of this nature.
So how did we get here? The simple answer is laziness. So simple. So wrong! Yet to a degree, correct. Slouching in front of the TV, leaning head forward at the computer, slumping into that easy chair at the end of a hard day. However, consider this also.
When we hurt ourselves, pain and discomfort are the natural consequences. Our body then adapts to restrict certain movements, the ones that increase the pain. You learn to move in a pain free way. This then becomes a habit which unfortunately causes unequal muscle and ligament balance thus putting strain on the joints.
Habits shape our bodies, our posture. We learn to do whatever we do repeatedly. If you sleep on your stomach, face turned to the right, when standing you will notice your head doesn’t turn as easily to the left. This condition will worsen as you age.
This is just one example. Work out what your poor postural habits are. Then try your best to change them. Think of body balance. One side and the other. Further, work on these easy and simple exercises.
Sitting, relax shoulders, pull your chin back, not looking up, down or sideways. Pull back till you feel a slight sensation to the muscles in the back of the neck, just below the skull. Hold for a slow count of five. Repeat 20 times, twice per day at least.
Still sitting, hands resting on knees, keeping the shoulders straight and even, move your shoulders back squeezing the shoulder blades together. Hold for a count of five. Repeat 20 times, twice per day at least.
An even easier movement is the abdominal pull in. Breathe in, then breathe out slowly to a count of five while sucking in that belly. Repeat 20 times at least twice per day.
You should now progress to a series of stretch exercises that will further and more permanently rebalance and strengthen the muscles and ligaments impaired by poor posture.
Topics: Exercise, Fatigue, Fitness, Posture | 1 Comment »
WARmups - what are they good for?
By dmorton | June 21, 2008
WARmups – what are they good for? Absolutely everything.
Exercise can be a very effective way of keeping that vital feeling. But not if you injure yourself in the process.
A simple 5 minute walk around the block, beginning slow and easy for one minute, increasing speed and intensity for another three minutes and a slower last minute is a great, cheap and effective warm up. Arm pumping along the way working into punching movements will assist in warming up the upper torso.
But it’s raining, it’s too cold, too hot, what to do?
Running on the spot, starting slow for 1 minute, faster for another minute, and slower for the last minute with arm pumps and punches.
Running on the spot can create pain and/or soreness with certain individuals. For these people, leaning forward and supporting themselves on the back of a kitchen type chair may be better. The time spent doing this is the same as above, with the same rules. With leaning running you will have to do the arm movements independently. Pumping, punching and general large arm swings for 2 minutes. To prevent the lower torso from cooling down during this stage, try doing knee lifts as you work the upper body.
Why do we need to get and keep warm prior to our main exercises? Not only before but during our exercises. Before each major separate exercise it is a good idea to do one or two of the movements slowly and not to the fullest extent of that exercise.
Warm ups prepare the body for work by gently infusing the blood throughout the muscle tissue, the long muscles of the body and the heart muscles. It begins the stretching of the muscles and tendons, it begins to prepare the joints by gently moving them. It prepares the mind for the task ahead.
After your exercise program, you are feeling hot, full of vim and vigor, and you probably just want to stop.
Not a good idea.
You need at least another 5 minutes to cool down. Cooling down allows the body to glide to a halt rather than slamming on the brakes. Some literature indicates that cooling down will lessen the effects that lead to muscular soreness. Recent scientific sources indicate that this may not be so. Whatever, cooling down is still valuable. It seems to be a good exercise for the heart allowing the heartbeat to slow to normal. It also helps avoid light headedness which can occur when vigorous exercise ceases suddenly.
Cool downs can be as easy as warm ups. Fast walk for 2 minutes, slow walk for 3 minutes. Vigorous arm pumps for the first few minutes slowing the action in the last 3 minutes.
There are many ways to warm up and to cool down. These are offered as the bare minimum.
Topics: Exercise, Fatigue, Fitness, Posture | No Comments »
Flexibility
By dmorton | June 21, 2008
Flexibility. What is it? Why don’t we seem to have it now? When did we lose it? Why did we lose it?
Are these good questions to ask ourselves?
Flexibility (the ability to bend or be bent repeatedly without damage or injury) is the body’s ability to move in all directions to the best of its ability thus minimizing the effects of strain and trauma.
Not able to stand quickly after squatting for a few minutes? Feeling stiff standing after watching that show? Difficulty tying your shoe laces, cutting your toenails? Difficulty getting out of bed? Why?
OF COURSE, I know. It’s because we are getting old! I can’t do this or that. I am old. I am 40, 50 60 70 etc.
I say WRONG! We feel that way because, barring some significant health problem, we have lost some, lots, or all of our flexibility!
Okay so we are not as strong, supple or limber as we once were – so what? By now we realize that if we don’t use it we lose it. Want strength, pump some iron. And still we aren’t as agile as we used to be. Why?
Because we have lost our flexibility!
Get back the flexibility, and we will get back that younger feeling.
As we age, we are so busy taking care of our present needs, taking care of family etc. through work (on site, at home, at the office) that we gradually deteriorate from our previous form, especially as we get into the routine of our jobs, and perform the same actions over and over. Then one day we suddenly realize that we are no longer the physical person we were, nowhere near the man/woman we once were.
What do we do?
Join a gym? That’s it: join a gym! But wait! Do you really want to show off your weak stiff body to all those tough agile looking people at that gym? Besides, it is going to cost a quite a bit and then the time factor. At least 2 hours per gym visit from leaving the home to returning.
Walking? Yes! One of the best all rounder exercises for overall health. Highly recommended. But, after a month of that, and feeling somewhat better (maybe even slimmer), your neck and mid back are still stiff and uncomfortable. Your lower back feels better, but it too is still stiff and a bit achey.
Looking on the w.w.w. for exercises? Looking on the web is a good bet. But? Which exercises suit? Stretching, strengthening, cardiovascular, pulmonary, rehabilitative this or that, and then how many, how often, in which order?
Strengthening doesn’t give you stretching and stretching doesn’t give you strengthening.
Experience has shown that if we “limber” up the body through stretching exercise, we can then move on to strengthening exercises a whole lot easier. So if you want to be stronger, start with stretching.
Stretching when done in the right order, such as beginners, intermediate and advanced, and taking 10-15 minutes per day, in your own home, can impact your life dramatically.
Such exercises are for the average person’s use for self improvement of their own health.
Topics: Exercise, Fatigue, Fitness, Flexibility, Posture | 1 Comment »