Leg raises can be a useful ab exercise, but for some people the risk of injury might outweigh the benefit gained from doing leg raises. Let's talk a little more about what's going on with your abdominal muscles and lower back during leg raises.
When you perform leg raises, your abdominal muscles work with your hip flexors. Your abdominal muscles work to keep your pelvis stable, while your hip flexors work to move your legs. This is actually an important motion to master, but here are the problems that may arise.
Problem #1: Your Abdominal Muscles are too Weak to Keep Your Pelvis and Back Stable!
Our legs are heavy, so our abdominal muscles must work really hard to keep our pelvis and back in the correct position. As the legs lower towards the floor, there is a tendency for the back to arch. When the back arches, there is extra pressure placed on the joints of the back. The job of the abdominals is to stop the back from arching excessively, so if you have weak abdominals you will likely have extra pressure on your spine when you perform leg raises.
Ab Workout Tip: You can build up your abdominal strength and protect your lumbar spine by limiting your range of motion during leg raises. Begin with your hips at 90 degrees. Lower your legs until you feel your pelvis tipping and your back arching; at that point reverse directions and return to the starting position. As you move closer to the floor more pressure is placed on your spine so limit your range of motion and move only as far as you can control.
Workout Tip: If you have trouble keeping your legs straight in the air, it is likely a sign of poor flexibility in the hamstring muscles. Stretching your hamstrings can improve your form during this ab exercise.
Workout Tip: If you have any trouble performing leg raises, begin by mastering reverse crunches. Reverse Crunches can help to strengthen your abdominal muscles and increase the flexibility in your spine, and they are a great exercise for beginners and athletes.
Problem #2: You Have Bad Posture and Bad Alignment in Your Spine!
Here are 2 simple statements about posture. When your posture and alignment are ideal, you have the least pressure on your joints and the most stability. And, when your posture is not ideal, you have more pressure on your joints and less stability in your lower back. Bad Posture adds pressure to your back.
Problem #3: Your Hip Flexors add Pressure to the Joints of the Lower Back!
When the legs move during ab exercises, the hip flexors contract. When the hip flexors contract, pressure is added to the back. This is a normal process, and this happens during every exercise and at every joint.
But if you have joint irritation in your low back aggressively working your hip flexors can add excessive pressure to your joints. This problem is really only a problem if you have lower back injuries.
If you have weak abdominals, poor posture, and a back injury, then, full straight leg raises all the way to the floor are probably not the best ab exercise for you. If you are a beginner, start by practicing the drawing in maneuver and the plank exercise. Then, move on to reverse crunches and regular crunches. Once you have mastered the basics, it is okay to progress to leg raises and more challenging ab exercises.
Charles Inniss is a Physical Therapist and Personal Trainer. Visit his website to learn more about Leg Raises, and also see pictures over 100 stomach exercises and ab exercises.
Article Source: http://EzineArticles.com/?expert=Charles_Inniss
Thursday, November 13, 2008
Wednesday, October 15, 2008
Save up to 20% at Contour Living!!
The holidays are fast approaching and Contour Living has a great selection of gift items for everyone on your list. Our customers love the comfort and support of our back & sleep products, and so will your friends and family! As an early gift to you, we're offering these special discounts:
- Save an additional 15% off you order of $35 or more! - Simply enter coupon "GIFT15" in your shopping cart in the field labeled "Coupon or Gift card" and update your cart. We'll remove 15% off your subtotal!
- Spend more and Save More! Save an additional 20% off you order of $100 or more! - Simply enter coupon "GIFT20" in your shopping cart in the field labeled "Coupon or Gift card" and update your cart. We'll remove 20% off your subtotal!
Now is the time to take advantage of these savings! Hurry, these coupons expire Monday, October 20th. Additional savings are not applicable to Teeter Inversion Tables and cannot be applied to previous purchases.
Tuesday, September 23, 2008
Get the Most out of CPAP Therapy
Sleep Apnea Patients - Get the Most out of CPAP Therapy
By Sue Sarko
If you’ve been diagnosed with Sleep Apnea, chances are you use a CPAP, (Continuous Positive Airway Pressure) machine during the night. It is estimated that about 4 million people use CPAP therapy in the
CPAP therapy is the most common method for treating obstructive sleep apnea. It works by gently blowing air through the airway at a pressure high enough to keep the airway open. It is regarded as the most effective method for treating obstructive sleep apnea, however, using a CPAP can present certain challenges for the patient.
The Sleep Apnea Association gives patients a C- on compliance. Considering the serious nature of the disorder, this is a dangerously low grade. While several factors contribute to low compliance rates, mask discomfort is one of the larger issues. Masks tend to press against the face causing pressure and discomfort. The constant flow of air from the machine can result in dry, cracked skin. CPAP users also complain that they feel restricted to a certain sleeping position and that the hose gets in the way during the night.
Your first step should be to consult with a practitioner about the right type of mask. There are many varieties available. Also, be certain that your air pressure levels are set appropriately and that you are using the right type of CPAP machine.
Once you’ve got the right equipment in place, you might consider looking into the various sleep apnea aids that can help patients deal with comfort issues and improve compliance rates.
A sleep apnea pillow, for example can go a long way toward relieving mask pressure against the face, and can also help reduce mask leaks. Hose covers made of soft materials that glide more easily over sheets are available as well. Skin creams applied prior to bedtime each night help keep skin moist and healthy and certain pillows are designed to allow freedom of movement during the night.
Many DME (durable medical equipment) stores carry CPAP accessories such as sleep apnea pillows and aids, or you can check your local bedding and pillow stores. We're proud to offer a new and improved version of our CPAP Multi-Mask Sleep Aid Pillow - See it here!.
Thursday, September 4, 2008
Free Shipping Weekend at Contour Living
Publish Post
This is a great weekend for Contour Living customers and "Back to Health" newsletter subscribers! Shop now and get FREE SHIPPING on your order! Simply add $50 or more of any merchandise from our Contour Living store to your cart, and enter the coupon "FREESHIP" in the special offer/discount coupon box during checkout. Your free shipping discount will be reflected in your cart before you check out!
Please pass this savings opportunity on to your friends. We're happy to provide uniquely designed products for your comfort and support. Try our foam support pillows including the super popular Twist Pillow, or our innovative Mattress Genie adjustable wedge. Maybe you need a better head support pillow for improved sleep quality, or a new mattress pad for improved mattress comfort. If you need a quality product for back support or better quality rest, chances are we have a solution in our store.
Visit Contour Living today and take advantage of our free shipping! Hurry, this offer expires 9/08/2008
Thursday, August 28, 2008
New Teeter Inversion Table Model
Brand new from Teeter Hang Ups - The EP-550 Model Inversion Table, and It's on sale at Contour Living!
The New Teeter EP-950 Inversion Table includes all of the features of the EP-550 Model, plus these features:
- Ratchet Ankle Lock System - Features easy to reach extended handle for the ankle lock, plus a triple lock security feature.
- EZ Stretch Traction Handles - These handles allow for an increased stretching experience and traction while the muscles of your lower back are relaxed. These handles can also be used as a tool for intermittent traction and oscillation.
- Over EZ Handles - Larger padded support handles assist during inversion and ascent (back to upright)
- Pre-Set Rotation Control - The EZ Angle Tether Strap allows pre-set angles at 20, 40, 60 degrees and provides an easy guide to exactly the degree of inversion where benefits begin and the degree at which maximum benefits are realized.
- Over-Sized Medical Grade Frame
In addition to the above features unique to the EP-950 Model, All EP series Inversion Tables feature the following:
- Ergonomic Flex Technology - Patented design by teeter moves with you, accommodating stretches for great range of motion. Movement while inverted encourages realignment while it relaxes muscles. An adjustment pillow provides added comfort.
- Optimum Decompression Surface - The smooth surface reduces friction, allowing the body to slide and achieve the maximum decompression stretch.
- Ankle Comfort Dial - The new foot platform design dials up or down for smaller or larger feet, allowing the ankle clamps to attain a secure and comfortable fit.
- Quick, Compact Storage - Folds in just seconds to 28" x 16" x 66"
- Unique and Patented Security Features - Auto-Locking hinges, cam locks and heat-treated steel parts create a more secure and durable product.
- Precision Balancing - Custom engineering provides smooth rotation and controlled lockout in full inversion.
- Stable Base - Corner feet increase the frame base by 20%, reduce sliding and help protect floors.
- Smooth, Quiet Rotation - A de-rattler know and specialized pivot bearings ensure a life-time of squeak and rattle free rotation.
5 year Manufactures Warranty
Height Capacity: 4'8" - 6'6" Weight Capacity: 300 lbs. Assembled Dimensions: 48" x 27" x 61" Package Weight: 76 lbs
Teeter Hang Ups Inversion Tables represent the highest standards in inversion therapy. Each Teeter Inversion Table is backed by an industry leading 5 year warranty, and Teeter Hang Ups are independently tested to exceed quality and safety standards including UL60601-1, a medical grade standard. Plus each of our Teeter inversion table ships with a quick-reference laminated owner's manual attached to the frame, and an instructional DVD which provides guidance for assembly and use of the table. Also included on the DVD are five 10-20 minute stretching and exercise classes by Dr. Shawn.Using the Teeter Inversion Table is quick and easy! Simply set your height, secure your ankles and relax. Weight displacement caused by simple arm movement controls the rate and degree of rotation. It takes only a few minutes to decompress the spine. Use your Teeter several times each day to achieve maximum results. Order Now for FREE SHIPPING! (Domestic USA destinations only)
Tuesday, August 19, 2008
New Design and Cover for CPAP Sleep Aid Pillow
NEW! For C-PAP Users:
Sleep Comfortably and in Compliance all night with any C-PAP mask!
Introducing a NEW version of the CPAP Multi-Mask Sleep Aid featuring a molded design and cover upgrade!
-The first generation pillow was made of cut, open cell foam. Now the foam is poured into a customized mold for a better, more precise design. The result? A more resilient, supportive and cushiony sleeping surface!
-The new cover boasts a dual fabric design. The silky, quilted material fits perfectly into the hollowed out areas of the pillow and also along the shoulder area, while the rest of the pillow is covered with a soft velour material. The mask easily glides over the quilted fabric and so do your shoulders as you move throughout the night. The pillow easily zips off for washing.
Sleep Comfortably and in Compliance all night with any C-PAP mask!
Introducing a NEW version of the CPAP Multi-Mask Sleep Aid featuring a molded design and cover upgrade!
-The first generation pillow was made of cut, open cell foam. Now the foam is poured into a customized mold for a better, more precise design. The result? A more resilient, supportive and cushiony sleeping surface!
-The new cover boasts a dual fabric design. The silky, quilted material fits perfectly into the hollowed out areas of the pillow and also along the shoulder area, while the rest of the pillow is covered with a soft velour material. The mask easily glides over the quilted fabric and so do your shoulders as you move throughout the night. The pillow easily zips off for washing.
The New CPAP Sleep Aid Pillow is available at Contour Living Right Now!
Thursday, July 17, 2008
New Inversion Equipment from Contour
Inversion therapy has become very popular in recent years. Not only can inversion therapy be used to treat back pain, but it's also used as a way to reverse some of the other effects gravity has on our bodies. Inversion helps our
bodies recover from the compressive effects of gravity and our daily activities. Doctors, physical therapists and sports trainers recognize inversion as a safe and effective form of therapy for the spine and weight-bearing joints.
New Inversion Products from Teeter Hang Ups
bodies recover from the compressive effects of gravity and our daily activities. Doctors, physical therapists and sports trainers recognize inversion as a safe and effective form of therapy for the spine and weight-bearing joints.
New Inversion Products from Teeter Hang Ups
Wednesday, June 25, 2008
Helpful C-PAP Accessory Provides Improved Comfort for Sleep Apnea Patients
If you use a C-PAP machine at night, we have a sleep apnea pillow that you will love! The new CPAP Sleep Aid rescues C-PAP users from mask discomfort and provides the support your expect from a contour pillow. The CPAP Multi-Mask Sleep Aid’s patented design features hollowed out areas that accommodate the C-PAP mask, alleviating pressure and dramatically improving comfort. Improved comfort translates into improved compliance, fewer mask leaks and a higher quality of sleep.
According to the Sleep Apnea Association, the compliance rate among C-Pap users is poor, around just 60%. While there are several factors that account for that low rate, mask discomfort is one of the most common issues. Aside from mask discomfort, C-PAP users often complain that they feel restricted to a certain sleeping position, and that the hose is constantly getting in the way. Our unique pillow design will accommodate any mask and hose regardless of sleeping position. The hollowed out areas on either side of the pillow, allow a person to roll from the right to left side, or even sleep on the stomach without compromising comfort or compliance. Additionally, the hose conveniently hangs over the hollowed out area, making it much more accessible.
The C-PAP Multi-Mask Sleep Aid is made of high quality, medical grade foam. It’s well thought out design provides improved head support, neck support and spinal alignment. It comes with a plush velour/quilted cover that can be removed for washing. Additionally, this sleep apnea pillow will accommodate any type of C-PAP mask.
Of all the C-PAP Accessories, this may be the most important that you will ever buy, because it improves the user experience literally overnight! C-PAP users take heart, this sleep apnea pillow is the real deal! For more information on the C-PAP Sleep Apnea Pillow or to place an order, click here.
According to the Sleep Apnea Association, the compliance rate among C-Pap users is poor, around just 60%. While there are several factors that account for that low rate, mask discomfort is one of the most common issues. Aside from mask discomfort, C-PAP users often complain that they feel restricted to a certain sleeping position, and that the hose is constantly getting in the way. Our unique pillow design will accommodate any mask and hose regardless of sleeping position. The hollowed out areas on either side of the pillow, allow a person to roll from the right to left side, or even sleep on the stomach without compromising comfort or compliance. Additionally, the hose conveniently hangs over the hollowed out area, making it much more accessible.
The C-PAP Multi-Mask Sleep Aid is made of high quality, medical grade foam. It’s well thought out design provides improved head support, neck support and spinal alignment. It comes with a plush velour/quilted cover that can be removed for washing. Additionally, this sleep apnea pillow will accommodate any type of C-PAP mask.
Of all the C-PAP Accessories, this may be the most important that you will ever buy, because it improves the user experience literally overnight! C-PAP users take heart, this sleep apnea pillow is the real deal! For more information on the C-PAP Sleep Apnea Pillow or to place an order, click here.
Monday, May 12, 2008
Comparison of Popular back Support Belts
Differences Between the LumboLoc, LumboTrain and LordoLoc Back Supports by Bauerfeind
The LumboLoc, LumboTrain and LordoLoc Back Supports from Bauerfeind all address some of the same indications but with different features. This presents customers with a more complete "system" including a wider variety of choices.
Visco-elastic Insert
Of these three back supports, LumboTrain is the only one that comes with a triangular shaped visco-elastic insert. This insert includes 26 massaging nodules which provide additional support plus a massaging effect to the lumbar spine.
Stays
The LordoLoc back support and the LumboLoc back support each have four anatomically contoured spring steel stays which facilitate correct posture in the lumbar spine. The LordoLoc features longer, thinner stays (two on each side of the spinal column). The LumboLoc has shorter and wider stays that are uniquely placed for optimal posture. The LumboTrain includes two flexible plastic stays, one on each side which prevent migration and rolling.
Active versus Degree of Stabilization
The LumboTrain is an active back support intended to be worn while the patient is engaged in day to day activities and/or while playing sports. The self-adjustable, visco-elastic insert, along with compression, provides an intermittent massage to relieve pain and give an additional sense of support to the lower back.
The LordoLoc and LumboLoc back supports are meant to be worn strictly as stabilizing orthoses. Both orthoses are to be worn as a static brace or with moderate to light movement intended. The LumboLoc has a thicker, more compressible material that feels tighter than the LordoLoc, at least on initial fitting. This is meant for younger, stronger patients who have low back pain. On the other hand, the LordoLoc has a less "compressible" feeling. this is more ideal for older and frail patients that have the option of additional compression with the two additional straps.
Strap System
All three of these back supports have hand pockets that make dressing easy and painless, for even the weakest patients. The LordoLoc is unique in that it also has two additional elastic tension straps to permit individually adjustable compression and thus variable adjustment of the stabilization.
Low Profile
All three back supports are lightweight and streamlined to fit against the body to create a low-profile therapy.
Sizes
All three of the back supports by Bauerfeind are available in 6 sizes based on a loose measurement of the waist.
See these Back Supports here
The LumboLoc, LumboTrain and LordoLoc Back Supports from Bauerfeind all address some of the same indications but with different features. This presents customers with a more complete "system" including a wider variety of choices.
Visco-elastic Insert
Of these three back supports, LumboTrain is the only one that comes with a triangular shaped visco-elastic insert. This insert includes 26 massaging nodules which provide additional support plus a massaging effect to the lumbar spine.
Stays
The LordoLoc back support and the LumboLoc back support each have four anatomically contoured spring steel stays which facilitate correct posture in the lumbar spine. The LordoLoc features longer, thinner stays (two on each side of the spinal column). The LumboLoc has shorter and wider stays that are uniquely placed for optimal posture. The LumboTrain includes two flexible plastic stays, one on each side which prevent migration and rolling.
Active versus Degree of Stabilization
The LumboTrain is an active back support intended to be worn while the patient is engaged in day to day activities and/or while playing sports. The self-adjustable, visco-elastic insert, along with compression, provides an intermittent massage to relieve pain and give an additional sense of support to the lower back.
The LordoLoc and LumboLoc back supports are meant to be worn strictly as stabilizing orthoses. Both orthoses are to be worn as a static brace or with moderate to light movement intended. The LumboLoc has a thicker, more compressible material that feels tighter than the LordoLoc, at least on initial fitting. This is meant for younger, stronger patients who have low back pain. On the other hand, the LordoLoc has a less "compressible" feeling. this is more ideal for older and frail patients that have the option of additional compression with the two additional straps.
Strap System
All three of these back supports have hand pockets that make dressing easy and painless, for even the weakest patients. The LordoLoc is unique in that it also has two additional elastic tension straps to permit individually adjustable compression and thus variable adjustment of the stabilization.
Low Profile
All three back supports are lightweight and streamlined to fit against the body to create a low-profile therapy.
Sizes
All three of the back supports by Bauerfeind are available in 6 sizes based on a loose measurement of the waist.
See these Back Supports here
Tuesday, April 29, 2008
Full Body Pillows Provide Support During Pregnancy and Nursing
The semi-fetal position is the #1 doctor recommended sleep position during pregnancy. This position is known to reduce tossing, turning and muscle cramping by improving blood circulation and promoting proper spinal alignment.
Many women who prefer to sleep on their back are bothered by pain during the later stages of pregnancy. Unlike the traditional back position where you are laying flat against the bed, with the use of this pillow you can prop your body up at an angle and will help to take the weight of the uterus, abdominal nerves, and surrounding blood vessels.
As a bonus, the SNOOZER® Full Body Pillow provides ideal nursing support. Whether you want to nurse sitting down in your favorite rocking chair or while lying down in bed you will get support where you need it most. When sitting down the contoured pillow cradles your entire abdomen and lower back while the baby comfortably feeds and rests. While laying down your entire head, neck and back are evenly supported so you can relax and enjoy the time with your baby. See our complete selection of pillows and cushions for pregnancy here.
- Provides the support of 3 pillows in 1 patented ergonomic design
- Unique shape follows the natural motions and positions of your body
- Cradles the body evenly in the 4 basic sleep positions
- Pillow includes a soft, removable 100% cotton pillowcase
- Use it to read or watch TV!
- Perfect pillow for pregnancy and nursing
- Machine washable (synthetic down filler only) 100% Hypoallergenic (synthetic down filler only)
- MFG Warranty 2 year guaranty for sewing craftsmanship and manufacturer defects
- Dimensions: 66” long & 14” wide
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