FitSugar

Running Tip: Run From Your Pelvis

FitSugar — Fri, 13 Jun 2008 12:00:00 -0700

I am going to be honest here and confess that there comes a point in every run when I would just like to stop running altogether. Either my feet feel tired or my lungs don't feel like working that hard. I'm not alone in this, am I?

I have learned that running is a mental game, so I take these moments to refocus my energy on my pelvis. Thinking of leading from my pelvis, instead of my legs or feet, is a great mental activity and sure does make me feel light and quick. I often see tired runners, and am guilty of this myself, leaning forward or leading with the top of the head. This is bad for the neck and wastes energy.

I imagine there is a large hand behind me gently pushing my pelvis forward. This action helps me engage my upper hamstrings, too, and I feel like I am running faster. And that's always a bonus, even if the speed is all in my head.

Source

Back to Basics: Finding Neutral Spine

FitSugar — Mon, 20 Aug 2007 09:30:00 -0700

The concept of neutral spine sounds easy. You maintain the natural curves of your spine while doing an exercise – like an upper abdominal curl. Keeping neutral means the muscles in your back will be working along with your abs and when you get your abs and back to fire together you are working your core. Also, it is more difficult to recruit your leg muscles to help you cheat when you maintain neutral spine during ab work.

The concept sound simple, natural even, but when the majority of people lie down on their backs to exercise they automatically and immediately press their low spines into the floor. This, my friends, is not neutral.

So how to find neutral?

Lie down on your back with your knees bent and your feet flat on the floor, with your heels about a foot from your bum.
Rock your pelvis up and down so you can feel the top and bottom of your sacrum - the back of your pelvis.
Stop rocking and feel the entire sacrum on the ground, allowing the 5 vertebrae in your lumbar spine to make a gentle curve away from the floor. It is not a big curve!
Your bottom rib should also be making contact with the floor.
The curve of your neck should mirror the curve of your low spine, so it pulls away from the floor as well.

To learn how to find neutral spine from the front just read more

You can also approach figuring neutral spine from the front.

Your pubic bone and top of your pelvis (ASIS) should be in the same plane and parallel to the floor.
To get a sense if these bones are even, place the heels of your palm on the top of your pelvis and the middle finger, of both hands on your pubic bone. These bones should be on the same plane.
The apex of the curve in your lower (lumbar) spine, should be even with your belly button. This is another way to feel that the curve is there, but not huge!

Fit's Tip: When lying on your back with both feet off the ground, you should round your low back (super scoop) and not maintain neutral. In those positions (like the 100's in Pilates), rounding the spine protects your back!

Source

Stretch It: Twisting Hip Flexor Stretch

FitSugar — Fri, 20 Nov 2009 08:00:22 -0800

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist - two great stretches in one!

To learn how to get into this stretch, read more.

Begin in a lunge position with the right knee forward and the left leg extended behind you. The right knee should be directly above the ankle. Place a folded towel underneath your left knee if you feel any discomfort under or around your knee cap.
Rest your left hand on your right knee and bend your back (left) knee. Reach your right arm behind you and clasp the arch of your left foot. Lower your pelvis until you feel a nice stretch in the left hip flexor.
Hold the stretch for 30 seconds, and then switch sides by bringing the left knee forward.

Pelvis x-ray

admin — Thu, 04 Sep 2008 19:16:08 -0700

Illustrations

Sacrum

Anterior skeletal anatomy

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

A pelvis x-ray is a picture of the bones surrounding the hip area. The pelvis connects the legs to the body.

Alternative Names

X-ray - pelvis

How the test is performed

The test is performed in a hospital radiology department or in the health care provider's office by an x-ray technician. You will be asked to lie down on the table. The pictures are then taken, with the body repositioned to provide different views.

How to prepare for the test

Inform the health care provider if you are pregnant. Remove all jewelry. You will wear a hospital gown.

How the test will feel

There is no discomfort except possibly from positioning the body.

Why the test is performed

The x-ray is used to detect fractures, tumors, or degenerative conditions of bones in the hips, pelvis, and upper legs.

What abnormal results mean

Abnormal results may suggest:

Pelvic fractures
Tumors of the ilium, ischium, or pubis (the bones of the pelvis)
Sacroiliitis (inflammation of the area where the sacrum joins the ilium bone)
Ankylosing spondylitis

What the risks are

There is low radiation exposure. However, pregnant women and children are more sensitive to the risks of x-rays.

Review Date: 1/24/2007

Reviewed By: Stuart Bentley-Hibbert, M.D., Ph.D., Department of Radiology, Weill Cornell Medical Center, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Source Doc: 1_003809

Cancer - renal pelvis or ureter

admin — Wed, 03 Sep 2008 17:50:19 -0700

Overview

Definition
Alternative Names
Causes, incidence, and risk factors
Symptoms
Signs and tests
Treatment
Support Groups
Expectations (prognosis)
Complications
Calling your health care provider
Prevention
References

Illustrations

Kidney anatomy

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

Cancer of the renal pelvis or ureter is cancer that forms in the pelvis or the tube that carries urine from the kidney to the bladder.

Alternative Names

Transitional cell cancer of the renal pelvis or ureter

Causes, incidence, and risk factors

Cancer can grow in the urine collection system, but is uncommon. As a group, renal pelvis and ureter cancers account for no more than 5% of all cancers of the kidney and upper urinary tract. They affect men more often than women and are more common in people older than 65.

Tumors of the renal pelvis and ureter are usually transitional cell cancers. Approximately 10% are squamous cell carcinomas.

The causes of this cancer are not completely known. Long-term (chronic) irritation of the kidney from harmful substances removed in the urine may be a factor. This irritation may be caused by:

Analgesic nephropathy
Exposure to certain dyes and chemicals used to manufacture leather goods, textiles, plastics, and rubber
Smoking

Patients with a history of bladder cancer are also at risk.

Symptoms

Back pain, located where ribs and spine meet
Bloody urine
Burning, pain, or discomfort with urination
Dark, rust-colored, or brown urine
Fatigue
Flank pain
Need to urinate frequently at night
Unintentional weight loss
Urinary frequency or urgency
Urinary hesitancy

Signs and tests

A physician will examine the abdomen by touch. Rarely is there a lump (mass) or enlarged kidney. The patient may have blood in the urine. A complete blood count (CBC) may show anemia.

Cancer cells may appear on the following tests:

Urine cytology (microscopic examination of cells) taken during a cystoscopy
Urine cytology taken from a urine sample

The tumor, or signs of urinary obstruction, may appear on:

An x-ray, CT scan, or MRI of other areas of the body may show that the cancer has spread from the kidneys.

Treatment

The goal of treatment is to eliminate the cancer.

Surgery to remove all or part of the kidney (nephrectomy) is usually recommended. This may include removing part of the bladder and tissues around it, or the lymph nodes. If the tumor is in the ureter, it may be possible to remove it while preserving the kidney.

When the cancer has spread outside of the kidney or ureter, chemotherapy is often used. Because these tumors are similar to a form of bladder cancer, they are treated with a similar type of chemotherapy.

Support Groups

For additional information and resources, see cancer support groups.

Expectations (prognosis)

The outcome varies depending on the location of the tumor and whether the cancer has spread. Cancer that is only in the kidney or ureter can be cured with surgery.

Cancer that has spread to other organs is usually not curable. However, there are exceptions.

Complications

Kidney failure
Local spread of the tumor with increasing pain
Spread of the cancer

Calling your health care provider

Call your health care provider if you have the symptoms listed above.

Prevention

Follow your health care provider's advice regarding medications, including over-the-counter pain medicine
Stop smoking
Wear protective equipment if you may be exposed to substances that are toxic to the kidneys

References

National Comprehensive Cancer Network Clinical Practice Guidelines in Oncology: Bladder Cancer, Including Upper Tract Tumors and Urothelial Carcinoma of the Prostate. National Comprehensive Cancer Network; 2008. Version 2.2008.

Review Date: 6/10/2008

Reviewed By: David C. Dugdale III, MD, Professor of Medicine, Division of General Medicine, Department of Medicine, University of Washington School of Medicine; and James R. Mason, MD, Oncologist, Director, Blood and Marrow Transplantation Program and Stem Cell Processing Lab, Scripps Clinic, Torrey Pines, California. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M. Copyright

adam.com

Source Doc: 1_000525

Lunge Combo: Side Lunge to Curtsy

FitSugar — Fri, 16 Oct 2009 05:50:17 -0700

When I write that Hannah, my trainer at Equinox, is kicking my behind, I mean that she's really working my glutes. No joke. Here is a move she taught me recently; it's highly effective for toning the backside. The side lunge works the muscle on the side of the pelvis, that I affectionately call the glute med, as well as the inner thighs. The curtsy move really works your glute max and the smaller booty muscles that help lift the seat.

For instructions on this lunging combination, read more.

Holding a five- to 10-pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
Repeat by stepping immediately into a side lunge from the curtsy.
Once you have completed 15 reps, switch sides. Do three sets total.

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions. Remember to keep your abs engaged to stabilize your torso throughout this exercise.

You Asked: Stretch For Sciatica

FitSugar — Wed, 14 Oct 2009 05:50:08 -0700

Hey Fit,
I've been having issues with my sciatic nerve lately, I was wondering if you could post some stretches and/or yoga poses that would help with sciatica? Thanks!
- Hitting a Nerve

I feel your pain. The sciatic nerve, when pinched or pressed, can cause tingling and numbness down the back of the leg. The pain can come from a nerve root being pinched in the lower spinal column - mostly at the last vertabra (lumbar 5) and the sacrum. Pain can also come from a tight piriformis muscle, since the nerve runs through this deep booty muscle. If you are experiencing sciatica from a degenerative or herniated disc, you should see an orthopedist to get a diagnosis and a recommendation for a physical therapist. When it comes to lower back injuries due to nerve compression, strengthening your core is elemental to getting rid of the tingling pain. It is important to strengthen your abs and spinal muscles in a way that won't compromise your injury further.

I do have two safe stretches to share with you. Learn them when you read more.

I have found this piriformis stretch to be safe and effective with Pilates clients experiencing sciatica. I call it the figure four, but it is a simplified variation of the yoga pose pigeon.

Lie on your back with both legs in the air. Place your right ankle on your thigh above your left knee. See the shape of the number four? It is there, just upside down.
Reach your right hand through the open space created by your right leg and grab your left hand that is reaching around the outside of your left thigh. Slowly bend your left knee. You should feel a stretch on the outside of your right hip. Hold for 30 seconds.

Another stretch that can relieve tension caused by an unhappy sciatic nerve is this simple hamstring stretch.

Lie on your back, bend your right knee and place right foot on the floor.
Raise your left leg as high as you can keeping your pelvis square (don't raise your left hip toward your ear).
Hold your lower thigh or place a strap over the arch or ball of your foot. Flex your foot to stretch your calf too.
Hold for 30 seconds, then switch legs.

Assess Your Ab Work

FitSugar — Fri, 25 Sep 2009 03:47:59 -0700

Countless crunches and multiple sets of Russian twists might tone your abs, but they're not so great for your back. Not only that, but they aren't functional movement, meaning the strength gained in these exercises won't really help you outside the gym. Repeatedly rounding the spine in a crunch or full sit-up sets the stage for a disk injury. Repeatedly twisting, especially if your abs are weak, also puts stress on the spine.

The safest and most effective way to work your abs is to use them to stabilize your torso against motions. The elbow plank is the perfect beginner ab exercise, since it works the extensor muscles, which line and stabilize the spine, in combination with the abs. Adding leg lifts to your plank, while keeping the pelvis and ribs stable, will take the plank to the next level. Working with free weights, moving from a squat into an overhead press, will work your abs too. Work one-armed to force your obliques to kick into action.

Lymph vessels and nodes of pelvis

FitSugar — Wed, 08 Oct 2008 17:35:06 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

Lymph nodes function as part of the immune system to protect against and fight infection, inflammation, and cancers. Lymph nodes are small structures that filter the lymph fluid that consists of fluids, fats, proteins, and other substances within the body. If cancer exists in the prostate, the first means it has of spreading is through the pelvic lymph nodes. Whether cancer is present in any or all of the nodes is an important test in determining the appropriate treatment for each patient.

Review Date:
8/31/2007
Reviewed By:
Harvey Simon, MD, Editor-in-Chief; Associate Professor of Medicine, Harvard Medical School; Physician, Massachusetts General Hospital.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Nerve supply to the pelvis

admin — Thu, 04 Sep 2008 19:29:03 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

The nerves that branch off the central nervous system (CNS) provide messages to the muscles and organs for normal function. When there is CNS damage, the function of these organs and tissues may be compromised. In multiple sclerosis, the demyelinization of nerve cells may lead to bowel incontinence, bladder problems and/or sexual dysfunction.

Review Date: 8/6/2007

Reviewed By: Daniel Kantor, M.D., Director of the Comprehensive MS Center, Neuroscience Institute, University of Florida Health Science Center, Jacksonville, FL. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Source Doc: 2_19248