Fall prevention

PREVENTING FALLS IN LATER LIFE

FALL PREVENTION IS BETTER THAN CURE

POSITIVELY SOMETHING HERE FOR YOU TO CONSIDER , EITHER BY YOURSELF , OR , EVEN BETTER  ANALYSING THE CONTENTS WITH A GROUP . ( refer to HOME PAGE... SIDEBAR ....  for group suggestions )

 ANALYSE THE CONTENT OF THIS PAGE AND GET MOTIVATED  ( YES , YOU , DO IT FOR LIFE ,  DONT FALL   for anything less than being  PREPARED TO PREVENT A FALL )

#   MOTIVATE , ACTIVATE , STIMULATE , CIRCULATE , OXYGENATE ,

REGENERATE , REJUVENATE  ( YES , YOU , DO IT FOR LIFE )

FALL  PREVENTION  HUB   "  POSITIVES  "

 

FALL PREVENTION  CONTENTS

 Part

1                      MOTIVATION FOR ACTIVATION

2                      REFERENCE :     www.lifestyle3wisemonkeys.com

3                      TEAMWORK ADVANTAGES

4                      RECORDING YOUR ACHIEVEMENTS

5                      FALL PREVENTION JIGSAW PUZZLE PICTURE

6                      FALL PREVENTION HUB

7                      ACTIVITY & YOUR CURRENT LEVEL OF HEALTH & FITNESS

8                      FALL PREVENTION PERSONAL ACTIVITIES

9         SLEEP

 

PART 1     FALL PREVENTION         MOTIVATION TO ACHIEVE

PART 1     FALL PREVENTION      

MOTIVATION FOR ACTIVATION

MOTIVATE

ACTIVATE

STIMULATE

CIRCULATE

OXYGENATE

REGENERATE

REJUVENATE

 

PURPOSE :

TO BE MOTIVATED TO ACHIEVE A POSITIVE HEALTHY AND FIT LONG USEFUL LIFESPAN

IMPORTANCE:

TO ENJOY DOING THE THINGS MOST ENJOYED DOING FOR AS LONG AS POSSIBLE

FALL PREVENTION IS BETTER THAN CURE

 

PART 2      FALL PREVENTION      WEB REFERENCE

www.lifestyle3wisemonkeys.com  

   AND ASSOCIATED LINKS

 

PART 3     FALL PREVENTION    TEAMWORK ADVANTAGES

·       SUPPORT & ENCOURAGEMENT GENERALLY

·       NEW  “ LIKEMINDED “   FRIENDS

·       EXCHANGE OF INFORMATION & IDEAS

·       ENHANCEMENT / COMMITMENT OF MOTIVATION TO ACHIEVE

·       YOUR PERSONAL  “  BRAGSHEET  “ TO ENCOURAGE SELF & OTHERS

 

1.  HAVE  AND SHARE YOUR NEWS , VIEWS , COMMENTS , SUGGESTIONS , EXPERIENCES , KNOWLEDGE etc..  ENTERED ONTO YOUR  BLOG

http://www.lifestyle3wisemonkeys.blogspot.com

 2.   PARTICIPATE IN TEAMWORK  ACTIVITIES  

 3.  TEAMwork =  Together  Everyone  Achieves More

 4.   SUPPORT EACH OTHER FOR LIFE

 

TEAMWORK

 YOUR 3 WISE MONKEYS , YOURSELF , AND OTHER POSITIVE PEOPLE ARE A TEAM , BUT POSITIVE RESULTS CAN ONLY BE ACHIEVED FROM  BEING HONEST AND UNBIASED REGARDING  INFORMATION SHARED

TEAMWORK , Together Everyone Achieves More , 

 

YOU CAN   " TEAM " UP WITH MANY OTHER PEOPLE , AS LONG AS THEY ARE AS HONEST AND  AS UNBIASED  AS YOU ARE.  

 

 

Share Your Positive Lifestyle By Contacting Other Positive Lifestylers

REFER TO HOME PAGE ...  SIDEBAR

PART 4   FALL PREVENTION   RECORDING YOUR ACHIEVEMENTS

1       FOR YOUR ACHIEVEMENT COMPARISSONS NOW AND LATER

2      DOCUMENTATION REFERENCES (  Minimum )

TITLE:   FALL PREVENTION ACHIEVEMENT RECORD

YOUR NAME

DATE

ACTIVITY TYPE DETAILS   (  ie:   BODY FAT MANAGEMENT ,   reference PART 8 )

NOTE 1:

NOTE 2:

3.  TYPICAL DOCUMENT LAYOUT:

FALL PREVENTION ACHIEVEMENT RECORD

NAME:

DATE:

ACTIVITY  DETAILS:  

RESULTS:

RESULT COMPARISSONS WITH PREVIOUS RESULTS:

SUGEGESTIONS FOR IMPROVEMENT IF REQUIRED:

 

PART 5   FALL PREVENTION

YOUR PERSONAL FALL PREVENTION JIGSAW PUZZLE PICTURE

YOUR PERSONAL FALL PREVENTION JIGSAW PUZZLE PICTURE

 

WHAT WOULD YOU LIKE TO SEE WHEN YOU LOOK AT YOUR PERSONAL JIGSAW PUZZLE PICTURE

 REFER TO : 

 PART 6     FALL PREVENTION     FALL PREVENTION HUB

FOR THE SEPARATE PIECES OF YOUR JIGSAW PUZZLE

PART 6       FALL PREVENTION HUB

THE FOLLOWING FORMS THE BASIS FOR FALL PREVENTION

                                           and

POSITIVES ARE REQUIRED FOR EACH

 

PART 7   FALL PREVENTION 

ACTIVITY & YOUR CURRENT LEVEL OF HEALTH & FITNESS

ACTIVITY & YOUR CURRENT LEVEL OF HEALTH & FITNESS

 

#    THE BENEFITS OF REGULAR CORRECT & SAFE  EXERCISE

*     " FOR PERSONAL SAFETY "  DUE REGARD MUST BE GIVEN TO AN INDIVIDUALS CURRENT  LEVEL OF HEALTH AND FITNESS AND ANY UNIQUE PERSONAL SITUATIONS /  CIRCUMSTANCES "  .....  EVEN IDENTICAL TWINS ,  IF ONE OF THEM IS PREGNANT , WHAT IS SUITABLE FOR ONE MAY NOT BE SUITABLE FOR THE OTHER ,  IF IN DOUBT OBTAIN PROFESSIONAL ADVICE

CORRECT , SAFE  AND SUITABLE FOOTWARE AND CLOTHING MUST BE USED FOR THE OCCASION / ACTITVITY.

 

 #   THE POTENTIAL BENEFITS  OF REGULAR CORRECT & SAFE  LOW INTENSITY , LOW RESISTANCE EXERCISE  (  NOT IN ANY ORDER OF PREFERENCE ) ( ALL OF WHICH RELATE TO FALL PREVENTION )

 POTENTIAL : Enhancement / improvement / maintenance /  management / increase in / etc..

 *   Balance 

 *   Body fat management

 *   Bone density

 *   Bone joint function

 *   Blood circulation

 *   Blood pressure

 *   Cholesterol

 *   Flexibility , Range of motion

 *   General metabolism

 *   Immune system

 *   Lower back protection

 *   Metabolic functions , and body wastes removal

 *   Personal safety ( lifting , pullng , pushing , reaching , etc.. )

 *   Posture

 *   Respiration

*    Resting heart rate

 

 *   Self esteem and confidence

 

 *   Social activities

 

 *    Stress relief ( a big gym drawcard for high flyers with  stressful  occupations )

 

 *   Sporting activities / hobbies etc..

 

 *   Travel comfort

 

 

 #     MUSCLES PUMP LYMPH FLUID ( IMMUNE SYSTEM )

 

 http://en.wikipedia.org/wiki/Lymph

 

 #     EXERCISE , YES FOR  " NO "

 www.vdk.com.au/the-nitric-factor

 

 #     EXCERCISE AND STRESS RELIEF

 

 http://www.mayoclinic.com/health/exercise-and-stress/SR00036

 

 

PART 8-0     FALL PREVENTION      FALL PREVENTION ACTIVITIES

 

THE ACTIVITIES 8-1  TO  8-13 ARE FOR  GAINING BALANCE AND MUSCLES CAPABILITY RELATIVE TO PREVENTING OR CONTROLLING FALLS

PART 8-1     FALL PREVENTION       ABDOMINALS

ABDOMINAL MUSCLES  &  INTERNAL GOOEY BITS

 

THE  4  LAMINATED LAYERS OF THE ABDOMINALS ARE DESIGNED FOR GREAT STRENGTH IN ORDER TO  SUPPORT & CONTAIN IN THEIR CORRECT PLACE THE  SOFT , HEAVY , UNSTABLE INTERNAL BODY ORGANS  ( GOOEY BITS )

•        HEART ,  LUNGS , LIVER , SPLEEN,  INTESTINES,  BOWELS , PANCREAS , KIDNEYS

•        IF THE ABS. ARE WEAK AND STRETCHED THEN THE GOOEY BITS  WILL START TO WANDER AROUND OUT OF CONTROL  =  OUCH

•        FLABBY ABS. WILL ALLOW THE GOOY BITS TO FLOP FORWARD  ( PTOSIS ) ( BETTER KNOWN AS  “ BEER BELLY “ )  WHICH CAUSES THE BODY CENTRE OF GRAVITY TO MOVE FORWARD AND DOWN ,  WHICH IN TURN IS DETRIMENTAL TO GOOD BALANCE AS WELL AS CAUSING LOWER BACK STRAIN

•        POSITIVE  ABS.  =   USE IT TO RETAIN / REGAIN  IT

ACTIVATE ,  STIMULATE ,  CIRCULATE ,  OXYGENATE ,   REGENERATE ,    REJUEVENATE

 

ABS.  EXERCISES                          

1.  SEATED =  UPVC PIPE  ACROSS THIGHS

2.  SEATED TRUNK ROTATIONS

3.  PULL BELLY BUTTON BACK TOWARDS SPINE

4.  LAY ON A BED ON YOUR BACK , BOTH KNEES BENT , RAISE BOTH FEET JUST OFF OF THE BED (HOLD ABOUT 10 SECONDS)

5.   LAUGH

6.    WHISTLE

7.    PLAY A HARMONICA

8.    SAY   “ AAAAAAAAAAAAAAHHHHH “

 

 

ABS  &  BALANCE EXERCISE

( HANDS TOGETHER BEHIND  BACK  AND TOES SPLAYED SLIGHTLY OUTWARDS )

•           STAND HEEL TO TOE

•           WALK HEEL TO TOE

 

POSITIVE DIET CAN ASSIST IN MANAGEMENT OF ABDOMINAL EXCESS FAT

 

PART 8-2    FALL PREVENTION 

BALANCE  CO-ORDINATION COMPONENTS

( ALL POSITIVES OF COURSE )

 

 

 

THS ABOVE IS LIKE A   3 LEGGED STOOL , ALL SUPPORTS NEED TO BE IN GOOD CONDITION TO AFFORD POSITIVE BALANCE

 

PART 8-3     FALL PREVENTION 

 BODY COMPOSITION MANAGEMENT

 

BODY COMPOSITION MANAGEMENT

BODY COMPOSITION IS MADE FROM MANY INTER- RELATED PARTS , SO HOW DO WE MANAGE ALL OF THEM...... LIVE A  “ POSITIVE LIFESTYLE “   TO ADDRESS THE HEALTH OF  “ ALL “ OF THOSE PARTS SIMULTANEOUSLY

 

TEAMWORK WITH YOUR 3 WISE MONKEYS  https://www.lifestyle3wisemonkeys.com/

 

OBESITY DETRACTS FROM GOOD BALANCE CONTROL

 

BASIC BODY FAT MANAGEMENT

THE FITNESS INDUSTRY CONSIDERS BODY FAT LOSS MANAGEMENT TO BE  85% DIET and  15%  EXERCISE  , AND A LOSS PER WEEK OF  0.5kg  AS SENSIBLE

 

#     The  ENERGY  SEE-SAW  &  DIETING

 

 THE  ENERGY   " IN "   ENERGY   " OUT "  SEE-SAW 

=  if   energy  IN 10 000kj.........  if energy  OUT  9000kj.......=  1000kj of  gained  body fat     ( 1g  FAT  =  37kj  )  ( 1000KJ =    27g  OF FAT )

 

 

 

 Energy IN                                                     Energy OUT

 ================================( the see-saw )

                                        /\   ( pivot )

  -  -  -  -  -  -  -  -  -  -  -  -  -  -  -  -  -  -  -  -   -   -   -  -  -  -   ( ground )

 

 *    Consider that muscle uses FAT as  energy , even when asleep , this is ample justification for combining both correct  safe exercise AND  correct diet  if a reduction in body  fat mass is an objective .

 

FOR FUNCTIONAL BODY PARTS   “  POSITIVELY USE IT TO RETAIN IT OR REGAIN IT “  APPLIES FOR GOOD BALANCE AND FALL PREVENTION

 

PART 8-4        FALL PREVENTION      CORRECT & SAFE ACTIVITES

EXERCISE FOR LIFE

 

    CORRECT & SAFE STRETCHING & EXERCISING

" FOR PERSONAL SAFETY "  DUE REGARD MUST BE GIVEN TO AN INDIVIDUALS  CURRENT  LEVEL OF HEALTH AND FITNESS AND ANY UNIQUE PERSONAL SITUATIONS / CIRCUMSTANCES  ..... EVEN IDENTICAL TWINS ,  IF ONE OF THEM IS PREGNANT , WHAT IS SUITABLE FOR ONE MAY NOT BE SUITABLE FOR THE OTHER ,  IF IN DOUBT OBTAIN PROFESSIONAL  ADVICE.    Ie:  YOUR  FAMILY DOCTOR 

 CORRECT , SAFE  AND SUITABLE FOOTWARE AND CLOTHING MUST BE USED FOR THE OCCASION / ACTITVITY.

DO AT HOME EXERCISES   = 

  LOW INTENSITY    .........      LOW RESISTANCE   

                            

SAFE EXERCISE ENVIRONMENT

•          CLEARANCE FROM OBJECTS  = FLOOR , ASIDE , ABOVE

•          LEVEL NON-SLIP FLOOR

•          NO SLIPPING OR TRIPPING

•          OTHER PEOPLE DON’T WANT A POKE IN THE EYE WITH A BLUNT STICK  ,   A ROGUE ELBOW , OR A DEMENTED DUMBBELL

 

PRE-ACTIVITY =  SOME  SLOW WARM-UP  OPTIONS

•           MARCH ON THE SPOT

•           WALK UP & DOWN STEPS  or  STAIRS

•           STAR JUMPS

 

THE FOLLOWING SLOW , LOW INTENSITY , LOW RESISTANCE ACTIVITIES WILL ENHANCE FALL PREVENTION

KITCHEN SINK =

•           GOOD MORNINGS 

   (  MY KITCHEN SINK HAS A ROUNDED FRONT EDGE , IF YOURS IS SQUARE THEN PLACE A FOLDED TOWELL OVER THE EDGE …..  SIGHHHHH  …… EVEN  MORE COMFORT)

    NOTE:  THE PIVOT POINTS FOR THIS MOVEMENT ARE THE HIPS BALL AND SOCKET JOINTS AND THESE MUST BE ABOVE THE EDGE OF WHAT YOU ARE LEANING AGAINST…..  SO…. IF THE EDGE OF YOUR SINK IS ABOVE THIS PIVOT POINT THEN FIND SOMETHING ELSE LOWER TO LEAN ON    THAT WILL NOT SUDDENLY MOVE WHEN YOU ARE  LEANING ON IT  (  DO NOT STAND ON ANYTHING TO GAIN HIEGHT ). 

 

•            PUSH-UPS 

  KITCHEN SINK PUSH-UPS =  THESE WILL STRENGTHEN THE UPPER BODY TO HELP PROTECT FROM STRIKING SOMETHING IN THE EVENT OF A FALL

•            CALF RAISES  ( RAISE BOTH HEELS OFF FLOOR )

 

 

 

KITCHEN CHAIR  ( THE CHAIR BACK AGAINST A WALL , I SUGGEST A TOWEL BETWEEN CHAIR & WALL  ) =

•           SEATED TRUNK ROTATIONS

•           BOTH LEGS STRAIGHTEND AND LIFTED OFF FLOOR

•          ROLLED UP PILLOW SQUEEZED BETWEEN KNEES

•         “ HANDS UP “  POSITION , KNUCKLES & FINGERS TO WALL

•         UPVC. PIPE ACROSS THIGHS ,  PRESS DOWN ON PIPE EITHER SIDE OF UPPER LEGS

 

 

LAY ON BED ON YOUR SIDE ( NOTHING WRONG WITH COMFORT )  WITH A PILLOW UNDER THE HEAD =

·       UPPER STRAIGHT LEG RAISED & LOWERED

·           WHEN READY ALTERNATE TO OTHER LEG

 

 

LAY ON BED FACE DOWN ,

 2 PILLOWS UNDER UPPER CHEST =

·       ( SUPERMAN ) SIMULTANEOUSLY INHALE WHILST RAISE KNEES OFF OF BED AND LIFT HEAD UP AND BACK  ( KEEP ARMS TO SIDE OF BODY )  ,  SLOWLY LOWER WHEN EXHALING

·       BREAST STROKE SWIM

·       STRAIGHT ARMS OUT TO SIDE ,  SMALL ARM CIRCLES

·       RAISE BOTH LOWER LEGS TO VERTICAL THEN BACK ONTO BED ( HOLD THE MUSCLES AT THE BACK OF THE UPPER LEGS TO FEEL THE EFFECT OF THIS MOVEMENT )

 

LAY ON BED ON YOUR BACK  (  SIGHHHHH  ……  MORE COMFORT ) WITH A PILLOW UNDER YOUR SHOULDER BLADES ( YEAH , OK…..SCAPULA ) =

·       WITH YOUR FEET HANGING OVER THE END OF THE BED THEN ROTATE THE ANKLES

·       WITH STRAIGHT LEGS PUSH THE TOES TOWARDS THE KNEES

·       SLIDE CALF MUSCLE HORIZONTALLY ALONG KNEE OF BENT LEG

·       LEGS BENT &  ROLLED UP PILLOW SQUEEZED BETWEEN KNEES  ( ? REMIND YOU OF YOUR KITCHEN CHAIR ? )

·       “ HANDS UP “  POSITION WITH BACK OF HANDS ON BED , THEN ROTATE AT ELBOWS TO THE  “ HANDS DOWN “  POSITION WITH PALMS ON BED

 

·       NOTE : IF YOU CAN DO ALL OF THE ABOVE SIMULTANEOUSLY LET ME BE YOUR STAGE MANAGER

 

STANDING

·       STAR JUMPS

·       STEP UPS  ( UP AND DOWN ON YOUR BACK STEPS ?? ) ( WHEN STEPPING UP THEN PLACE THE WHOLE FOOT FULLY ONTO THE STEP WITH THE WHOLE FOOT FLAT ON THE STEP )

 

 

·       TORSO PASS AROUND   (  HOLD A WIEGHT , ie: SMALL DUMBBELL or  2 Litre MILK CONTAINER ,  AND PASS IT AROUND YOUR TORSO TO THE OTHER HAND )  ( ALTERNATE THE ROTATION DIRECTION AS YOU WISH )

 

·       WALK HEEL TO TOE  ( HANDS BEHIND YOUR BACK ) ( SPLAY THE TOES SLIGHTLY OUTWARDS FOR GOOD BALANCE ) ( SLIGHTLY BEND THE LEG YOU ARE STANDING ON AND CONCENTRATE MOST OF YOUR BODY WIEGHT ON THE HEELS

 

·        LEFT HAND BEHIND THE BACK = THUMB TO RIGHT SHOULDER BLADE

·       TOES TO HEELS ROCKING

 

STANDING WITH BACK AGAINST A WALL

EYE EXERCISES

EYES ARE ONE OF THE CO-ORDINATION COMPONENTS OF BALANCE

http://www.stevenaitchison.co.uk/blog/5-eye-exercises-to-improve-your-vision/

 

 THE FOLLOWING IS EXTRACTED FROM THE ABOVE WEBSITE

5 Exercises to strengthen your eye muscles and improve your vision , (  WHICH ENHANCES BALANCE CONTROL )

1.     Blinking

Blinking is an often overlooked yet simple way to keep your eyes fresh and being able to focus longer. Computer users and television watchers tend to blink less, especially when they are intently focused on something. Try it just now as a simple exercise. For the next two minutes blink every 3 – 4 seconds. After you have done this for two minutes, mentally take note of how your eyes feel, are they strained, relaxed, tired. Now try and not blink for 30 seconds at a time for two minutes. Do you feel any difference?

Whenever you blink your eyes are going into a brief period of darkness which helps to keep your eyes fresh and discharges previous information ready for new information, this helps to reduce eye strain.

2.   Palming

This is done to relieve stress around the eyes and as a way to relax your eyes whilst taking a computer break.

Instructions for palming

1. Take a few deep breathes before you begin.

2. Make yourself comfortable whilst leaning forward on a desk or with your elbows resting on your knees. Close your eyes.

3. Place your two hands over your eyes with the cup of your palm covering your eyes, your fingers on your forehead and the heel of your hand will rest on your cheekbone. Make sure you can blink freely and you are not putting too much pressure on your eyes.

That’s it. Palming gives you the opportunity to rest your mind and your eyes for a few minutes at a time. It may not sound much of an exercise but it can make a big difference in your working day if you stop for a few minutes and do this exercise.

 

3.  Figure of eight

This is to exercise your eye muscles and increase their flexibility. This is quite a simple exercise but a good one.

Imagine a giant figure of eight in front of you about 10 feet in front of you. Now turn the 8 on it’s side. Now trace the figure of eight with your eyes, slowly. Do it one way for a few minutes and then do it the other way for a few minutes. It may seem very alien at first but it’s worth persevering with it.

 

4.   Near and far focussing

1.   Sit in a comfortable position, or stand, this will only take 2-3 minutes at a time.

2.   Put your thumb about 10 inches in front of you and focus on it.

3.   Now focus on something else about 10 – 20 feet in front of you.

4.   On each deep breath switch between focussing on your thumb and the 10-20 feet object in front of you.

This will strengthen the muscles in your eyes over time and improve your vision overall.

5.   Zooming

This is another one of my favourites as it is very easy and quick to do.

Instructions for zooming

1.   Sit in a comfortable position

2.   Stretch out your arm with your thumb in the hitchhike position

3.   Focus on your thumb as your arm is outstretched.

4.   Now bring your thumb closer to you, focussing all the time, until your thumb is about 3 inches in front of your face.

5.   Now move your thumb away again until your arm is fully outstretched.

6.   Do this for a few minutes at a time throughout the day.

This exercise will strengthen your focussing skills and your eye muscles in general.

I hope this post has stimulated your interest in natural vision exercises and it leads you to research this subject more. I am by no means an expert on this subject so please do your own research. I can only tell you what works for me.

 

MORE EYE EXERCISES

http://www.wikihow.com/Exercise-Your-Eyes

 

 

 SOME  AFTER EXERCISE COOLDOWN OPTIONS

 

 

 

 

 

•         SLOW DOWN BY  INCREASING THE TIME BETWEEN  THE MOVEMENTS  BY 1 SECOND UNTIL   15 SECONDS  LAPSE

•          2 MINUTE SLOW WALK

STRETCHES

STRETCHES =  IMPORTANT FOR RETURNING MUSCLE LENGTH TO ITS PRE- ACTIVITY LENGTH  ( IF MUSCLES ARE ALLOWED TO STAY SHORT THEY WILL PULL THE SKELETAL FRAME OUT OF CORRECT ALIGNMENT ,  RESULTING IN   BENT KNEES , BENT FORWARD AT THE HIPS , ROUNDED  SHOULDERS , HUNCHED BACK  =  OUCH )

#    STRETCHES

•        WRIST MUSCLES STRETCH

 

 

 

 

 

 

 

 

 

 

 

•           CALF  = STRAIGHT LEGS ,  FEET FLAT ON FLOOR , BODY ABOUT 45* AND  UPPER BODY  LEANING ON KITCHEN SINK

•           QUADS =  ONE HEEL TO BUTTOCK  WITH KNEES TOGETHER , LEANING AGAINST KITCHEN SINK or  MORE COMFORTABLE = LAY ON YOUR SIDE ON BED

•           HAMS =  2  CHAIRS  =  SIT ON ONE CHAIR WITH STRAIGHT   LEGS AND FEET ON OTHER CHAIR

•        UPVC.  PIPE , ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS

 •           PECS.  STRETCH   =    32mm Diam.   UPVC  PIPE

(  ALSO SHOWING CORRECT WAY TO HOLD PIPE BETWEEN THE PALMS OF THE HANDS )

 

 •            UPVC. PIPE FOR FLEXIBILITY  &  RANGE  OF MOTION MOVEMENTS

NOTE:  THE MOVES 1 TO MOVE 5 ARE ONE CONTINOUOUS SLOW SMOOTH MOVEMENT

 

 

 

 

 

 

·                 STANDING POSTURE STRETCH =  STAND WITH YOUR BACK TO A WALL WITH HEELS , BUTTOCKS, AND BACK OF HEAD TOUCHING THE WALL .  THIS WILL STRETCH TIGHT MUSCLES THAT ARE PULLING THE HEAD FORWARD AND DOWN

 

PART 8-5     FALL PREVENTION      BONE JOINTS

 BONE JOINTS CONSIST OF  CARTILAGE , TENDONS , AND LIGAMENTS , AND SOMETIMES SYNOVIAL COMPONENTS, IF THESE COMPONENTS ARE NOT USED AND KEPT IN GOOD WORKING ORDER THEY WILL WEAKEN AND IN THIS WEAKENED STATE THEY MAY NOT CONTROL LOSS OF BALANCE , AND MAY EVEN CONTRIBUTE TO LOSS OF BALANCE

USE IT TO RETAIN IT / REGAIN IT WITH THE FOLLOWING REGULAR  CORRECT & SAFE ACTIVITIES

·        LOW INTENSITY LOW RESISTANCE

·        STRETCHES

·        FLEXIBILITY

·        RANGE OF MOTION

·       MOTIVATE , ACTIVATE , STIMULATE , CIRCULATE , OXYGENATE , REGENERATE , REJUVENATE

 

BONE STRENGTH ALSO BENEFITS FROM   CORRECT & SAFE ACTIVITY AND  POSITIVE DIET

 

PART 8-6         FALL PREVENTION         DETOX DIET

 

 KEEP YOUR POSITIVE LIFESTYLE CLEAN BOTH INSIDE AND OUT , GET RID OF INTERNAL FREELOADERS AND  TOXINS STORED IN YOUR BODY

 

CONSIDER  DETOX  CONTRAINDICATIONS

#       DETOX CONTRAINDICATIONS

  MEDICAL ADVICE SHOULD BE OBTAINED PRIOR TO A DETOX PROGRAM IF HAVING ANY OF THE FOLLOWING 

A.     METABOLLIC DISORDERS OF THE

*     LIVER

*     THYROID

*     PANCREAS

*     KIDNEYS

*     HEART

*     BLOOD

*     etc..

 

B.     DIABETES

C.     MEDICALLY PRESCRIBED DRUGS / PHARMACEUTICALS

D.     ANY PERSONAL DOUBTS AS TO YOUR CURRENT LEVEL OF HEALTH / FITNESS  ie:

*     PREGNANCY

*      CRAMPS

*      DIZZINESS

*      FEELING FAINT

*     VISION DISTURBANCES

 

E.     IF IN DOUBT THEN CONSULT  A  "   G.P."   , PREFERABLY YOUR FAMILY DOCTOR WHO IS FAMILIAR WITH YOUR MEDICAL HISTORY

 

F.    WHERE POSIBLE DETOX AND START  “ CLEAN “  AT REGULAR INTERVALS ,   ie;   EVERY 6 MONTHS

( MY OWN PERSONAL DETOX DIET IS A 4 DAY LIQUID ONLY DIET EVERY 6 MONTHS IN MARCH  AND  SEPTEMBER ( THE MIDDLE OF WINTER IS NOT A GOOD TIME FOR A SERIOUS DETOX DIET , UNLESS SITTING ON A TOILET IN THE MIDDLE OF THE NIGHT APPEALS TO YOU) AND MANY PEOPLE ONLY HAVE A WEEKEND FOR THE DETOX DIET )

 

A GOOD DETOX DIET WILL REMOVE INTERNAL PARASITES SUCH AS WORMS , HARMFUL FUNGII , HARMFUL BACTERIA ,  CHEMICAL TOXINS STORED IN THE BODY FROM FOOD ADDITIVES / SPRAYS , etc..

 

PART 8-7         FALL PREVENTION             DIET

ALL OF THE FOLOWING ARE IMPORTANT FOR ENHANCING BALANCE AND GENERAL HEALTH RELATIVE TO FALL PREVENTION

 http://www.dadamo.com/

The first and only book that makes health and nutrition recommendations based on your unique genetic individuality.

 

.

 

 EAT RIGHT FOR LIFE

FEAR NOT SHAKESPEAR ( OR BACON ) , JOHN DOES NOT WANT TO STEAL YOUR THUNDER REGARDING VERSE ,BUT A SHORT POEM BY   " John "  ( aka    A SHORT POEM TO STROKE YOUR CHIN ABOUT...hhmmmmm )

 NOTE:    RICIN PRONOUNCED  AS " RICE IN " 

 A  person named RICIN 

 ate  harmful  LECTIN

 what a clot.....  RICIN   sorry

 a   "  STROKE  "   of  bad  luck   ? ?....

 END OF  STORRY

( STORRY ?? , fear not shakespear etc..) 

ARE YOU   eLECTINg   TO EAT THE  WRONG  LECTIN

 

 http://www.marksdailyapple.com/lectins/#axzz2f6ne2x5f

 

THERE ARE LECTINS IN ALL LIVING ORGANISMS …. THE QUESTION FOR HUMANS  IS  …….  WHICH FOODS CONTAIN HARMFUL LECTINS RELATIVE TO YOUR BODY COMPOSITION …….THESE ARE THE LECTINS THAT WILL CLOT YOUR BLOOD AND BLOCK THE SUPPLY OF BLOOD TO YOUR BRAIN  ( ?? A STROKE OF BAD LUCK ?? ) AND ALSO BLOCK THE EXTREMELY SMALL BLOOD VESSELS OF THE “ CAPILLIARY BEDS “  THUS DEPRIVING TISSUE CELLS OF OXYGEN WHICH CAUSES THE CELLS TO  “ MUTATE “ INTO  NASTY CELLS

POSITIVE DIET AND CORRECT AND SAFE EXERCISES ARE REQUIRED FOR THAT HEALTHY , FIT , LONG USEFUL LIFE THAT YOU DESERVE , SO BE THERE FOR YOURSELF AND OTHERS ( NOT JUST A PHOTOGRAPH OF YOU ON A SHELF )

 

 EAT RIGHT FOR YOUR TYPE OF BODY COMPOSITION

  I DO  NOT KNOW YOUR BLOOD TYPE , ??  DO YOU   ??

                              REFERENCES

#     CAN DOGS EAT MACADAMIA NUTS

( IS YOUR DOG eLECTing TO EAT THE WRONG LECTIN

http://www.petinsurance.com/healthzone/pet-articles/pet-health-toxins/Nut-Dangers-to-Dogs.aspx

 

Dogs 

Toxic Poisoning and Upset Stomach a Common Symptom

Dog owners, beware of rewarding your four-legged companion with a variety of salty treats in the form of nuts.

Nuts are one more "DO NOT EAT" item to add to Fido's list of toxic or harmful substances

 

#   A pathological thrombus, formed when there is an imbalance in the blood coagulation system, can potentially obstruct blood flow,

http://www.thrombosisadviser.com/en/understanding-thrombosis/thrombus-formation/?WT.cusCampaignVendor=AdWords&WT.cusCampaignChannel=g&WT.cusCampaignAd=4860842475&WT.cusCampaignKeyword=causes%20of%20blood%20clots&WT.cusCampaignAdGrp=BloodClot&WT.cusCMP=oceania&WT.cusMT=b&gclid=CM-1_-rQucICFUkGvAodaiwA2Q

 

#     Leaky gut is a term for the breach in the intestinal lining created by lectins hand in hand with other antinutrients

http://www.marksdailyapple.com/lectins/#ixzz3LQhpPDr7

 

#   LECTINS IN  NUTS  AND  SEEDS

Of course, unlike some very nasty plant proteins (e.g. gluten), long term damage and autoimmunity are unlikely to happen from eating nuts and seeds

http://paleoleap.com/are-nuts-and-seeds-healthy/

 

LECTINS AND BLOOD CLOTS

 

LECTINS AND AGGLUTINATION

 

 

ANTRIGENS , FUCOSE , AND ANTIBODIES

KEY WORDS FOR SEARCHES

http://www.dadamo.com/

ANTI-BODIES

ANTIGENS

AGGLUTINATION OF BLOOD CELLS 

FUCOSE

LECTINS 

ANTIGENS AND ANTI-BODIES

 

 

INTERNET SEARCH  =    FOOD LECTINS            

WHAT IS A LECTIN

https://www.google.com.au/?gfe_rd=ctrl&ei=7AqdUs_EGu_C8gfn1IHYDw&gws_rd=cr#q=WHAT%20IS%20A%20LECTIN

1.    any of a class of proteins, chiefly of plant origin, which bind specifically to certain sugars and so cause agglutination of particular cell types.

( NOTE: THIS INCLUDES YOUR BLOOD CELLS ,  IF YOU EAT  CERTAIN NEGATIVE FOODS  ie:  NOT COMPATIBLE WITH YOUR BLOOD TYPE   =  OUCH )

 

SOME KEY WORDS HERE =

GLUE        GLUTEN     AGGLUTINATION  ( more later )

 

FOOD LECTINS                    

http://www.marksdailyapple.com/lectins/#axzz2mJRVd65I

Little known to the public at large. Little understood by the health community. Omnipresent in our conventional food culture. Proven to be at least mildly detrimental for everyone and downright destructive for the more sensitive (and often unsuspecting) among us.

 We’re talking lectins today: common natural agents on the one hand, cloaked thugs of the anti-nutrient underworld on the other. Our popular health media, if they’ve heard of lectins, certainly never make mention of them. Famous health gurus never deign to speak of them. In short, lectins thrive in the American diet basically unfettered, unscrutinized. Make no mistake, however. They’re a menacing power to be reckoned with.

  

FOOD LECTINS                                 

http://institutefornaturalhealing.com/2009/07/lectins-a-little-known-trouble-maker/

Lectins — A Little Known Trouble Maker

Lectins are involved in food allergies/sensitivities, inflammation and autoimmune disease, just to name a few.

 For instance, lectins are linked to celiac disease.

 Even weight gain and low energy can be linked to lectins.

( insufficient oxygen to cells  ,   more  later )

 

 

AGGLUTINATION OF BLOOD CELLS  =  ARTERY CONSTRICTION = POTENTIAL BRAIN STROKES / MAIN ARTERY BALLOONING  

 

POSITIVE DIET TO SUIT YOUR BLOOD TYPE  =  NO BLOOD CLOTS TO CAUSE BRAIN STROKES   

NEGATIVE DIET ,=  DIE(T)  ,  DIE YET =  NOT SUITABLE FOR YOUR BLOOD TYPE  = CLOTS THE BLOOD    =  OUCH   

PREVENTION IS BETTER THAN CURE

 

ARTERY  BALLOONING      

                                 

 

 

LECTINS  = KEY SEARCH WORDS            

(   ARE YOU   eLECTINg   TO EAT THE WRONG LECTIN )

KEY WORDS FOR SEARCHES

http://www.dadamo.com/

ANTI-BODIES

ANTIGENS

AGGLUTINATION OF BLOOD CELLS

FUCOSE

LECTINS

ANTIGENS  AND  ANTI-BODIES

 

DO NOT GET  " STUCK "  WITH HARMFUL LECTINS , PREVENTION IS BETTER THAN CURE

 

PART 8-8          FALL PREVENTION          HOUSEKEEPING

 NO SLIPPING OR TRIPPING  , BE TIDY AND KEEP YOUR AREA CLEAN AND TIDY , BOTH AT HOME  AND ELSEWHERE

HOUSEKEEPING IS OFTEN PHYSICALLY DEMANDING  , AND CAN CONTRIBUTE TO YOUR TOTAL HOURS OF BENEFICIAL ACTIVITIES

( DON’T FORGET TO STRETCH THOSE HOUSEKEEPING MUSCLES AT THE END OF THE DAY )

PART 8-9       FALL PREVENTION        LOW BLOOD PRESSURE

 LOW PRESSURE CAN CAUSE FAINTING , SO EVEN THE STRONGEST OF LEGS  AND THE BEST OF BALANCE etc.  WILL NOT ASSIST YOU IN PREVENTING OR CONTROLING A FALL

 

WEB SEARCH “  LOW BLOOD PRESSURE “ , PREVENTION IS STILL BETTER THAN CURE

 

PART 8-10     FALL PREVENTION        LYMPHATIC SYSTEM

The lymph is moved through the lymphatic vessels by contractions of the lymphatic vessels and the surrounding skeletal muscles      ( ie:  MUSCLES PUMP LYMPH FLUID )

 

GOOD MOTIVATION TO REGULARLY EXERCISE , IF YOUR LYMPH FLUID DOES NOT GET PUMPED BY MUSCLES IT MAY STAGNATE INSIDE THE LYMPHATIC VESSELS

CANCER OF THE LYMPH NODES IS NOT UNCOMMON

CANCERS CAN AFFECT BALANCE AND THEREFORE DETRACT FROM FALL PREVENTION

 

               LYMPH NODE WASTE REMOVAL

http://www.kidport.com/reflib/science/HumanBody/Cardiovascular/LymphaticSystem.htm

              

The lymphatic system removes waste such as excess fluid, dead blood cells, pathogens, cancer cells  and toxins.

 

 

PART 8-11      FALL PREVENTION      MUSCLES PERFORMANCE

 

MUSCLE PERFORMANCE = A CLASSIC CASE OF USE IT TO RETAIN IT / REGAIN IT

( USE IT OR LOSE IT  ??? , DO YOU LOSE THE SKILL OF RIDING A PUSH BIKE AFTER 40 YEARS OF NOT DOING SO , YOU MAY FALL OFF A FEW TIMES BUT YOU WILL NOT HAVE LOST IT COMPLETELY , I DO NOT  AGREE WITH “  USE IT OR LOSE IT “  )

 

HAVING QUALIFICATION AS A PERSONAL TRAINER I RECOMMEND  “ NOT OVERDOING IT “  AS REGARDS ACTIVITIES , EXERCISES etc BECAUSE THERE ARE MANY PEOPLE PAINFULLY AWARE OF DOING TOO MUCH TOO SOON.   TAKE YOUR TIME AND SLOWLY INCREASE THE INTENSITY AND RESISTANCE OF ACTIVITY MOVEMENTS THUS PREPARING YOUR MUSCLES AND BONE JOINTS FOR SMALL INCREASES IN INTENSITY / RESISTANCE

NO PAIN NO GAIN IS AN EXPRESSION USED BY THOSE IGNORANT OF MOVEMENT FACTS , ANY PAIN REQUIRES IMMEDIATE CESSATION OF THE ACTIVITY

GENERALLY ACTIVITIES TO THE EXTENT OF MILD DISCOMFORT WILL BENEFIT BOTH MUSCLES AND BONE JOINTS AND ALLOW SLOW INCREASES IN INTENSITY AND RESISTANCE

 

PART 8-12     FALL PREVENTION       POSTURE

 

1.     MUSCLES CANNOT PUSH AGAINST BONE

2.     MUSCLES ONLY PULL ON BONE

·       WHEN MUSCLE IS USED TO PULL ON A BONE THAT MUSCLE GETS SLIGHTLY SHORTER , EACH TIME THAT MUSCLE PULLS ON THAT BONE THE MUSCLE GETS PROGRESSIVELY MORE SHORTER , UNTIL AFTER SOME YEARS THE MUSCLE GETS SO SHORT THAT IT CONTINUOUSLY PULLS ON THE BONE AND PULLS THE BONE OUT OF CORRECT SKELETAL ALIGNMENT

·       TO PREVENT SHORT ( TIGHT ) MUSCLES FROM CAUSING SKELETAL MISALIGNMENT THEN AT THE END OF EACH DAY , BEFORE GOING TO BED , STRETCH THE LARGE MUSCLES OF THE BODY.  ( REFERENCE PART 8-4 )

ALSO INCLUDE DAILY FLEXIBILITY AND RANGE OF MOTION MOVEMENTS WITH YOUR UPVC. PIPE  ( REFERENCE PART 8-4 )

 

LEG MUSCLES SHORTEN WHEN YOU ARE SEATED

THE LARGE MUSCLES AT THE FRONT AND BACK OF THE UPPER LEG SHORTEN WHEN YOU ARE SEATED, THIS SHORTENING IS INCREASED IF FEET ARE UNDER THE CHAIR , AND LESSENED IF THE FEET ARE IN FRONT OF THE KNEES SO KEEP THE FEET WELL IN FRONT OF THE KNEES WHEN SEATED  (  APPLY THE LEG STRETCHES AT THE END OF THE DAY , PREVENTING TIGHT MUSCLES AT NIGHT MAY ALSO ALLOW YOU SLEEP BETTER WITH RELAXED AND UNTENSED LEGS MUSCLES , BEING TIRED CAN ADVERSELY AFFECT CONCENTRATION NEEDED TO AVOID / OFFSET / CONTROL A FALL)

 

            POSTURE ENHANCING ERGONOMICS PAD

I USE MY ERGONOMICS PAD TO REST THE P.C.  KEYBOARD ON, THIS PREVENTS EXCESSIVE LEANING FORWARD TO USE THE KEYBOARD THEREBY MINIMISING LOWER BACK STRESSES AND LESSENS BENDING THE HEAD DOWN TO SEE THE KEYS.

I ALSO HAVE THE P.C MONITOR RAISED 200 mm ABOVE THE DESK TOP AT EYE LEVEL

WHEN SEATED THE ERGONOMIC PAD CAN ALSO BE USED FOR RESTING OTHER ARTICLES ON ,  ie:   READING A BOOK ,

CLIPBOARD ,  IPADS  etc..

 

NOTE:   MY ERGONOMICS PAD IS AS UGLY AS A HAT FULL OF CRUSHED SPIDERS , BUT IT SERVES ITS PURPOSE

 

 

POSTURE WHEN OBSERVING A HANDHELD ITEM

 

LOOKING AT A LOW HAND  MEANS USING MUSCLES TO UNECCESSARILY BEND THE HEAD DOWN AND FORWARD , EXCESSIVE TIME USED SHORTENING THESE HEAD DOWN AND FORWARD MUSCLES WILL CAUSE THEM TO GROW SHORT ( TIGHT )   AND EVENTUALLY GIVE THE POSTURE OF “ HUNCHED BACK “  APPEARANCE.

WHY NOT RAISE THE HAND TO EYE LEVEL TO OBSERVE THE HELD ITEM

 

TO  OFFSET  “ HUNCHED BACK “  APPEARANCE

·       RAISE HANDHELD ITEM  TO EYE LEVEL TO OBSERVE THE  ITEM

·       USE AN ERGONOMICS PAD WHEN SEATED

·       RAISE P.C. MONITORS TO EYE LEVEL

·       DAILY  “  SUPERMAN “  MOVEMENT  ( REFER PART  8-4 )

 

PART 8-13      FALL PREVENTION         SKELETAL ALIGNMENT

THE ABOVE SKETCH SHOWS WHAT IS DESCRIBED AS  “ FRAILTY “

·       FRAILTY IS  “ POSTURE RELATED “ ,  AND DOES NOT CONSIDER BODY COMPOSITION ie:   OBESITY ,  BODY WIEGHT ,  MUSCLE SIZE ,  etc..

 

FRAILTY

·       CAUSES THE BODY CENTRE OF GRAVITY TO MOVE UNNATURALLY FORWARD ,  AND IF COMBINED WITH A  BEER BELLY MAY CAUSE A FALL

·       CAN CAUSE BONE JOINT PAIN , ( DAMAGED CARTILAGE ) THUS DISTRACTING CONCENTRATION ON AVOIDING / CONTROLLING A FALL

·       PLACES EXCESSIVE STRESSES ON THE LOWER BACK MUSCLES AND VERTEBRAE DISCS

·       CAN CAUSE LOWER BACK PAIN

·       CAN LIMIT PERSONAL ACTIVITIES WHICH REQUIRE GOOD BALANCE

·       MAY HAVE ALL OF THE ABOVE

 

WERE YOU FRAIL WHEN YOU WERE 10 YEARS OF AGE ???,

CONSIDER

·       PREVENTION IS BETTER THAN CURE

·       STRETCH TIGHT MUSCLES FIRST  , THEN STRENGTHEN WEAK MUSCLES TO HOLD CORRECT SKELETAL ALIGNMENT

·       SLEEPING ON YOUR BACK WITHOUT A PILLOW UNDER YOUR HEAD , AND WITH YOUR LEGS STRAIGHT IS A POSITIVE NATURAL POSTURE

·       USE IT TO RETAIN IT / REGAIN IT

 

PART 9      FALL PREVENTION         POSITIVE SLEEP  

 

CHRONIC  NEGATIVE SLEEP HAS A VERY NEGATIVE IMPACT ON A PERSONS LIFE ,  AND WILL CAUSE SEVERE LACK OF CONCENTRATION AND BODY SYSTEMS CO-ORDINATION , ALL OF WHICH ARE CONDUCIVE TO  A FALL AND DETRIMENTAL TO CONTROLLING A FALL

 

CONTRIBUTORS TO POOR SLEEP ARE

·       DISTURBED MUSCLE ACTION ,  MUSCLES CANNOT FUNCTION CORRECTLY  WITHOUT SUFFICIENT CALCIUM

·       NERVE SYSTEM IMBALANCES , ie:  TWITCHING LEGS , RESTLESSNESS , etc.. AS A RESULT OF MAGNESIUM DEFICIENCY

·       NERVE STIMULANTS BEFORE BEDTIME

·       ENERGY DRINKS / FOODS BEFORE BEDTIME

·       HEAVY DRINKING  BEFORE BEDTIME , UNLESS YOU ENJOY MIDNIGHT EXCURSIONS TO VIEW YOUR FAVOURITE TOILET

·        HEAVY MEALS AT BEDTIME

 

 

 POSITIVE SLEEP ENHANCERS

·       MORE CALCIUM IN THE DIET

·       MORE MAGNESIUM IN THE DIET

·       CALCIUM AND MAGNESIUM TABLETS ARE AVAILABLE AND MAY BE NECESSARY FOR A PERSON WHO IS VERY ACTIVE

·       I TAKE A   COMBINED CALCIUM MAGNESIUM TABLET AT BEDTIME  ( CALMAG ) ,

·       SOME HERBS  ( NATURALLY OF COURSE ) ( IF YOU ELECT TO USE CALIFORNIAN POPPY DO NOT USE IT CONTINUOUSLY ON A DAILY BASIS )

 

DONT FALL for anything less than being  PREPARED TO PREVENT A FALL
 

 

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