Nancy Alexander

Six Tips for Pain-Free Gardening

May 20, 2020 by Nancy Alexander

By Nancy Alexander, PT

It’s finally getting warm out and time to get out into our gardens. Some up in the Northeast have waited a long time for this. It’s mid-May for goodness sake! So, out we go to breathe in some fresh air and get our hands dirty. That’s all well and good but how do you feel the next day? How is your back feeling? Are you sore all over? For some, that soreness is as much a rite of spring as the gardening.

I get it. I’m a gardener too. Trouble is, you go all in and go in hard. You’re out there for hours with nary a break. You’re squatting, pulling, pushing, raking, lifting, and likely more. You’re sore. But it doesn’t have to be this way. There’s hope.

One way to minimize soreness and pain after your first trip to the garden is to be active and in shape prior to it. Though not impossible, that’s hard to do if the weather has kept you inside until now. Let’s consider that a topic for another day.

What about now. I have been asked many times in my classes these past two weeks about how to decrease the pain. What can I do to help my body tolerate this better? What can I do to feel better now? There’s good news. There are things you can do to help decrease the pain, soreness and stiffness from this activity. Here are some tips:

Posture – We have natural curves in our spine which should be maintained as much as possible while gardening. Gardens are typically on the ground, unless you have raised beds. Raised beds are real back-savers but you need the resources to construct one. To get to the ground you have to squat or kneel. If you don’t squat, but instead lean forward at the waist, you risk rounding your back and putting added stress on it. Please try to avoid this at all costs. I know kneeling can be painful which is why I suggest getting a cushion or knee pads to use when on the ground. They protect your knees and also allow you to keep better posture at your back.

Tools – Try to use long-handled tools to allow for proper spine position and alignment. Knees should be slightly bent and try to work in front of you instead of side to side. You want to avoid bending forward and twisting at the spine as much as possible. Also, keep your tools sharp and in good condition year after year to avoid excess force needed to do the job.

Micro-breaks – Take breaks from time to time. Try to get out of a certain position such as kneeling or squatting every half hour. You can walk or go inside and get a drink. Do anything to get out of a stressful posture frequently. Mix up your tasks to help you do that. For example, if you’re pruning a tree, cut some limbs (not all of them) and then pick some up to bring them to the refuse pile. Repeat this until the job is done. This is a lot better than doing all your pruning and then spending a long time repeatedly bending and lifting to take the debris elsewhere. Change up your positions and tasks as much as you can.

Remove obstacles – If you need to work in a certain area, do what you can to remove any obstacles so you can work close to your body. Reaching out (and potentially over-reaching) is much harder on your body than working in close. Keep your work at arm’s length. This helps keep your spine in a good position to maintain your natural curves as already discussed.

Save some work for another day – Schedule your next project for the next beautiful day. You can’t expect to undo months of winter in your yard in one afternoon. Slow down, enjoy the experience and be ready for the next time out there.

Stretch – Stretching is a wonderful treat for your body. Stretching helps relax muscles and lengthen them and that means forces on your joints are not compromised. Stretching feels good, too. Consider it your reward for a job well done. Some of the most common areas to stretch include calf muscles (back of lower legs), hamstring muscles (back of thighs), and your trunk. Don’t forget your shoulders, too. If you have a stretching routine already in place, great! For more guidance on stretching, please contact me with your questions at www.movementsolutions55@gmail.com.

So, get out there and enjoy the sunshine while you dig in the dirt. You’ve got some strategies now to help you through it. Gardening is good for the body and the mind. By using these strategies here, you can strengthen your body and have a reason to smile. We can all use both right now.

Be well…

https://www.agingwellnow.com/about/

Is Staying Home Making You Slouch?

April 14, 2020 by Nancy Alexander

Here’s 5 ways to correct that…

by Nancy Alexander, PT

Evaluate your home office and desk:
- Are your feet firmly on the floor?
- Is your keyboard at the right height so that your elbows are bent approximately 90 degrees and your forearms and wrist are flat (not at an angle at the wrist)?
- Is the top of your screen or monitor at eye level when sitting upright?
- How small is the print on your screen? Do you find yourself leaning in to be able to read it? I found myself guilty of this one… Enlarge the print so you don’t have to lean forward and can stay upright in your chair. You’ll find that adjustment in Microsoft Office applications at the bottom right of the screen. It’s a sliding scale with “100%” at the far right. Slide it in that direction. Pretty slick, right?

Proper posture for sitting at an office desk. iStockphoto.com

Take what I call microbreaks from your sitting/computer work. Time it… say every ½ hour get up and move. Do laps in your home or apartment if you must. Get out of that posture you were in. And use it as a reminder to correct it.
Practice shoulder blade squeezes. While sitting – or while standing during a microbreak – bring your shoulders back, then relax. Don’t lift them up toward your ears, just back. Start small, especially if you’ve been slouched for a long time (like over an hour). Repeat them up to 5 times and practice them when you think of it. It should feel good to do and help alleviate that burning you feel in the muscles.
Tuck your chin. While sitting – or while standing – tuck your chin straight back. Don’t bend your head forward, and likewise, don’t tilt it back while doing this. It’s a small movement. But it’s enough to help bring your ears back over your shoulders where they belong.
Sit with a small pillow at your low back. By supporting your low back, you automatically lift the upper trunk into better posture and that will help get you out of that slouched posture.

Disclaimer: Use your discretion here. If something hurts, don’t do it and consult with your physician as needed.

Be safe. Be well.

https://www.agingwellnow.com/about/

Be a Part of My New Book!

December 18, 2019 by Nancy Alexander

That’s right, I have started writing my second book and I have just as much passion for this one as I did for my first one. It’s all about the importance of movement as we age. I have seen this play out time and time again during my life and especially as a physical therapist for over 24 years. I’m so excited to share what I’ve learned – sure some of it will be from books and research – but mostly it will include stories about real people like you and how you have used movement and exercise to improve your life. Hopefully, you even had fun in the process. That’s where it’s at!

Bonding on the Pickleball court. ( iStockphoto.com)

I need your help.

Tell me… how has movement helped you live a better life? What can you do now that you couldn’t do before? What does movement give you? Help others learn what you already know. Don’t worry, your name will not be included anywhere and confidentiality will reign supreme.

If you’re willing to share your story, please contact me directly at achievemorept@gmail.com. Please provide your name, phone number and email address in case I have questions or require more information. Remember, all information will be kept strictly confidential. (Please note: Submission of story does not guarantee inclusion as many factors play a role in this. If it is included, I will ask for your final approval before publishing.)

Thank you in advance and I can’t wait to hear your stories!

http://about

Five Steps to a Healthy You

December 6, 2019 by Nancy Alexander

By Nancy Alexander, PT

Have you ever found the need to hit the “reset” button? Or call a time-out? Or just say, “Hey, what am I doing here?” I know I have. Often it happens at this time of year. It’s a time to reflect and set a direction for the next year. It can happen after hitting a major milestone or goal, too. It’s that feeling afterward when you say to yourself, “Now what?” I have to admit that is where I am right now. I just met a major goal to move to Florida. I’m pretty goal-oriented so I’m feeling the void. It’s a combination of being lost and also seeing so many opportunities ahead of me. I have found that sometimes you just need to start.

I’ve decided to dedicate my efforts to my health. I know, BIG surprise right?! I want to focus on my physical health, especially. The stress of moving has led to adding pounds that I don’t want. And you just can’t hide under winter clothes down here, if you know what I mean. I want to be stronger, too. There are bigger goals out there for me, but for now, I choose my health.

Just start…

You’ll get to your goal, one step at a time.
iStockphoto.com

As I’ve worked through this process, I thought I’d share the steps I took to get me to this point. Here they are:

1) Be honest

Where are you now? What’s going on? What is on your mind – often repeatedly. Listen… listen to yourself and see where your thoughts are going. What do you keep coming back to? Journal if you need to and work through these things. Writing helps me find my way every time. Go with what works for you.

2) Prioritize

So, you’ve identified some areas that mean something to you, that give you some drive for the future. Spend some time with each one and see which idea gets your attention the most. Which one excites you? Which one can you imagine happening? Which one will open doors for you and perhaps positively impact other areas of your life? Are you willing to remove some noise from your current life to make room for this new thing? Try to identify the one thing you choose to be, do, or have.

3) Identify what to do NOW

Revisit your number one priority and decide, can you do it now? Are there any barriers that need to be addressed? Think positively! Don’t think, “I can’t because…” Think, “How can I?” That opens your mind to the possibilities before you. Remember when I said sometimes you just need to start. This is where it happens. Just start! Your path will change as needed over time. You’ll find your way. You just need to start. Set yourself up for success. It can’t happen without a start.

4) Be accountable

You made a choice. Now own it. Others may question you, heck you may question you. Barriers will show themselves. Believe in yourself and own it for the reasons you discovered above. Only you are responsible for your outcome. There is no blaming others if it doesn’t work. It is truly all on you. Scary maybe, but so liberating and powerful at the same time. Sometimes others can help us be accountable. Seek out like-minded folks and commit to checking in with them from time to time. Hire a coach – someone who has experience in what you want to accomplish. Do whatever it takes to be accountable. And celebrate that there is so much under your control. That, is cool.

5) Congratulate yourself

Congratulate yourself on your bravery. Celebrate the fact that you are controlling your own destiny and changing your life for the better. Celebrate that you are teaching your loved ones and those around you how to live their best life, too. Be your number one fan! You identified a next step, a goal. Be proud, and believe you can do it. Lead with intent. Perhaps new ideas and goals will show themselves on this journey. I believe that they will. Keep your eyes open and see all that is before you. Opportunity is everywhere if you look for it.

Is this your life? Now go live it.

https://www.agingwellnow.com/about/

Some Rambling Thoughts as a Visitor to Canandaigua

October 25, 2019 by Nancy Alexander

Had some time this afternoon so stopped by one of my favorite spots on the lake, Kershaw Park. I took refuge here when we had our home up for sale. It was a very stressful time.

Now I’m only two weeks into our new home in Florida at this point. Still unpacking… yet found my way back to perform a meaningful keynote address at a local caregiver conference yesterday. This was scheduled at least six months ago. My husband and I love our new home, our new community, and our new neighbors and friends. I actually didn’t want to come back, except for my talk and connecting with friends. And I can’t wait to go home.

But somehow I needed to visit the lake and revisit what happened this summer. I haven’t been by my old house. I want the future, not the past. But please know I treasure all that happened there. I am crossing over into making yet another new life for myself. That makes me smile.

I prayed for patience, understanding and the fulfillment of dreams here at the lake. I remember being here once in a wind storm. The branches bending as far as they could without breaking, the water crashing in waves onto the beach as if the lake was angry, and the wind swirling in all directions. This was exactly what I was like on the inside. I tried so hard to be positive and I think I was a lot of the time but it wasn’t easy. At times, things felt completely out of my control. And they were. Another time, perhaps, I’ll write about the obstacles that came along. Some now make me just shake my head in disbelief. Some still scare me when I think about them.

But I just kept going. Kept holding on to the dream. Until suddenly it was done. Praise God and the Universe because they delivered. It is still a bit surreal. This is a process.

Today, the lake is calm, barely a ripple. Some high clouds cover the sun but it brightens the hills. The foliage is gorgeous and evidence of a change in season is everywhere. Including inside me.

Blessings all and make today a good day,
Nancy