When summer is here, it is the right time for brief (less than 20 minutes) whole body exposure to sunshine. Your skin turns the sunshine into vitamin D. Other sources of vitamin D include cod liver oil and vitamin D3 supplements. Everyone knows that too much sun exposure can burn the skin but it seems that some doctors discourage any sun and still believe that vitamin D relates just to the health of bones. The truth is that vitamin D is responsible for so much more.
Research shows how adequate vitamin D levels can help prevent cancer and that there may be heart benefits as well. A Harvard research team led by Edward Giovannucci, M.D., Sc.D. showed a clear link between vitamin D deficiency and heart attack risk. In fact, the data revealed that heart attack risk might be cut in half when low vitamin D levels are doubled.
The optimal blood range for vitamin D is now considered by world experts to be at least 45-50 ng/ml (nanograms per millilitre). Some nutritionist like to see it even higher, in the range of 50 – 60 or more, depending on your overall health. Below 40 ng/ml is considered sub-optimal; below 30 ng/ml is deficient; below 20 ng/ml is now considered seriously deficient, and below 10 ng/ml places the patient at real risk, requiring prompt intervention.
Deficiency results in chronic illnesses, and is associated with muscle pain and weakness, and is a risk factor for cardiovascular disease. If you have high blood pressure or a family history of stroke or heart attack you should get your Vitamin D levels checked. Low levels of Vitamin D are implicated in autoimmune disorders, and in at least 16 different types of cancer, especially pancreatic, lung, breast, ovarian, prostate and colon cancers.
It would seem to be imperative that patients suffering from fatigue or any of the above mentioned conditions take charge of their own management and check their vitamin D status. Please feel free to talk to me before adding any new supplements to your daily regimen.
Dr Jeffrey Tucker works full time as a Nutrition Consultant and Chiropractor in the WLA area. (telephone: 310-473-2911). His website is www.DrJeffreyTucker.com
References:
“Vitamin D Deficiency”. Michael F Holick MD PhD; NEJM 2007:357:266-281; see also “Ultraviolet B and blood pressure”. Rolfdieter Krause, Michael Holick et al. Lancet 1998:352:709-710)
“Prevalence of Cardiovascular Risk Factors and the Serum Levels of 25-Hydroxyvitamin D in the United States”. David Martins et al. Arch Intern Med: 2007:167:1159-1165).
• Eating 60 to 90 minutes before exercising helps to prevent light-headedness and loss of concentration during moderate to high-intensity activity. You’ll need a simple fat, sugar and protein combination—this balance can be found in both a healthy breakfast food or an UltraMeal Bar or UltraMeal shake (Metagenics link).
• Which will power you through your workout without a crash? Try two eggs one day and a bar the next. A bar is easy, but the eggs are real. Both are filling food, and pack good protein. Egg whites are the purest form of muscle-building fuel available.
Whatever you choose just get going on your exercise and be consistent!
• Are Eggs good for me?
• Eggs contain tons of important vitamins and minerals, and egg whites contain the purest form of protein available in whole foods—exactly what you’ll need to feed your muscles during a workout.
Question for Dr. Tucker: “I am a 40 year old female weighting 150 pounds and I’m 5’ 7”. My eating habits are getting better. I want to know what you recommend I might eat before and after a boot camp class or kettlebell workout? I want to lose fat and keep my muscle.”
Dr. Tucker’s response: Decide on a protein shake or bars vs turning to your fridge: One cup of lowfat chocolate milk or lowfat fruit yogurt will likely provide an athlete/active individual with the amount of Essential Amino Acids (EAA) and carbohydrate they need to enhance muscle growth.
• For those who need more specific calculations for estimating quantity of protein and carbohydrate to consume, research recommends 0.045 grams of EAA per pound of body weight in combination with 0.23 grams of carbohydrate per pound of body weight.
• For example: For a 150-pound woman, a simple cup of lowfat, fruit-flavored yogurt will work. I prefer the UltraMeal shake (www.DrJeffreyTucker.meta-ehealth.com) with approximately 15 grams of high quality protein. This provides the appropriate amount of protein and carbohydrate with a comprehensive spectrum of essential vitamins and minerals in every serving. It also gives me the insurance to know that you will lose fat and not muscle.
During Workout Nutrition:
The research here has actually been similar in that we want to feed the body a product with a 2:1 ratio of carbs:protein . Here I recommend the UltraMeal Shake (2 scoops) with one scoop of UltraPure Protein (www.DrJeffreyTucker.meta-ehealth.com)
Other Pre- and Post Exercise Snack Ideas for Combining Carbs and Protein
• 2 slices whole grain toast and 2 tablespoons peanut butter
• Apple and 1 cup lowfat cottage cheese*
• 1 cup fruit yogurt and 1/4 cup granola*
• 2-egg omelet with 1 cup fresh vegetables, 1 whole-wheat English muffin*
• String cheese and 1 ounce pretzels*
• 1/4 cup nuts and an orange
• Hard-boiled egg and 1/2 whole-wheat bagel*
• Whole-wheat pita and 1/2 cup canned tuna*
• UltraMeal Bar (order at www.DrJeffreyTucker.meta-ehealth.com)
*These food combinations provide higher quality protein (that is, protein with all the nine EAA).
I was asked by a Mom, “What should I give the kids while playing football?”
Football, soccer, rugby, baseball, basketball — what’s the best snack to provide your kids?
I’ve seen a lot of sliced oranges passed out at half time, and like many nutritional practices that have stood the test of time, this almost certainly has some merit. Some mom’s prefer pretzels because they contain high levels of sodium. But I’ve also seen a lot of donuts, cakes, and cookies handed out. Stay away from foods with hydro-genated vegetable oils or trans-fats. Food colorings and other additives are often contained in these kinds of snacks, which have been associated with disruptive behavior and poor concentration in school children. I’ve even noticed kids “space out” on the field after these types of snakes!
Concentrate on fluids, electrolyte and carbohydrate needs. If your child gets fatigue during games and his/her general performance declines towards the end of the game, they are not getting the right snacks.
I recommend the UltraMeal Bar (www.DrJeffreyTucker.meta-ehealth.com) as the best pre game snack (30-60 minutes pre-game) – it’s a mixture of protein and carbohydrates.
If two players have equal skill, or both teams have equal players, it is even more important to consider nutrition that may influence game skill and concentration when considering strategies to win. Carbohydrate depletion is associated with reduced exercise capacity and poor concentration – these are effects that may be compounded by dehydration. Both dehydration and muscle glycogen (sugar) depletion have been associated with injury and accidents, so efforts to prevent these affecting performances could have repercussions well beyond the immediate game.
The impact of how your child plays, could well depend upon prior meals and eating habits. Pre-game hydration is so important – keep it simple and give them water. If your child starts a game in a sub-optimal state of hydration they will be in a worse state at half-time.
Dehydration resulting in a loss of body mass of 2% or greater can result in reduced endurance exercise capacity, and sprinting and sport-specific skills can be adversely affected by losses of 3% or more. I don’t encourage players to consume more fluid than required to maintain performance, why weight them down!
During The Workout/Game: Should you have Gatorade vs. Water?
• At 200 calories per bottle, Gatorade is promised to replace your carbohydrates and electrolytes lost during an intense workout—and it also tastes pretty good. When you’re pushing hard during an event, is it better than water? No & yes! If your workout is longer than an hour, you might need all that sports science in a Gatorade, but for normal training sessions, hit the bottled water.
• During a long cardio session, you need the over-the-top advanced science of Gatorade.
Nutrients, especially electrolytes, may prevent fatigue and reduce muscle cramps in the second half. The most important electrolyte lost in sweat is sodium and research has shown a wide individual variation in sodium losses – as low as the equivalent of 1g of salt to over 6g in 90 minutes. Assuming that players start a game with reasonable sodium stores, most players are unlikely to become performance limited due to sodium depletion during one game; the main role of sodium in a half-time situation is to encourage fluid uptake in situations where large fluid volumes need to be consumed at half-time (because sodium stimulates thirst).
In players starting with an adequate nutritional status, performance towards the end of games depends on carbohydrate. Shortfalls are almost certainly responsible for fatigue in games, irrespective of player position or standard. Low carbohydrate levels can compromise mental skills as well as physical performance, and there is consensus that carbohydrate supplementation can improve performance.
It’s worth cautioning against a ‘one size fits all’ policy with regard to player nutrition. In hot conditions, and for players with very high sweat rates, more fluid may be needed to prevent dehydration reaching detrimental levels.
References
1. Int J Sports Med 2005 Mar; 26(2):90-95
2. Arch Dis Child 2004; 89:506-511
3. J Sports Sci 2006 Jul; 24(7):665-74
4. Sports Med 2005; 35(6):501-36
5. Med Sci Sports Exerc 1993 Dec; 25(12):1370-4
6. J Sports Sci 2006 Jul; 24(7):675-85
7. Int J Sport Nutr Exerc Metab 2003 Sep; 13(3): 303-19
8. Med Sci Sports Exerc 2006; 38(9):1650-1658
You know you are overweight, maybe even fat. As a kid you were chubby then you became chunky. As a kid you were husky then you became robust. In college you had a good figure, then after a baby you became rotund. Pregnancy made you plump and flabby, and you have been stuck with an extra 10-15 pounds to lose. Whatever the cause, you feel flabby or fat. When you look in the mirror, a little voice inside of you says “I gotta lose weight”. Don’t let your pant size go up, it’s time to get on the scale and find out where you are at. It doesn’t matter if the extra weight crept up on you one fast food lunch at a time or you got so busy you stopped exercising. Right now, you’ve decided; today is your day. How do I start?
The common answer is to start eating a good diet and exercise. You already know that but have not had the willpower to get started. Here is how I start to do it with clients. It all begins when a client tells me “I am ready to lose weight” or “I know I need to lose weight”. Then we talk. There is no miracle diet or drug that does it for you. We create a plan to finally drop that weight and we figure out what has been holding you back from starting or completing other plans for so long?
Creating a food plan has become simple and easy for me. It’s all about what tastes good to you, yet they are good for you. What happens if it doesn’t work? Well, you are going to be fat, just the way you are now.
Which exercise do we pick? I don’t care if you don’t go to a gym or not. My most successful clients exercise at home on there own. The exercise part is all about being consistent. I give clients lots of choices, walking, biking, bands, kettlebells, etc.
In the beginning people on weight loss plans people are enthusiastic and energetic, and then the wave of doubt can set in. Life throws you a “big worry”, or something at work or home needs more time. What can you do to handle all of these things and stay on a program? The single most important factor to ensuring a successful weight loss is this: determine why do you want to lose the weight? Feel healthy again, feel sexy, look attractive, fit into a special dress, keep up with your kids, get off medications. Once you know the ‘why’, the journey just got a little easier.
The # 1 medical food product I use to help clients loss weight are the UltraMeal shakes.
Order at www.DrJeffreyTucker.meta-ehealth.com
TMJ is a collective term for a broad range of disorders displaying a variety of signs – radiating pain in the face, neck, or shoulders; limited movement or locking of the jaw; painful clicking or grating when opening or closing the mouth; and a significant change in the way the upper and lower teeth fit together. Other common symptoms include headaches, earaches, dizziness, hearing problems, and difficulty swallowing.
The Jaw Symptom Questionnaire consists of the following questions:
? Does it hurt when you open wide to yawn?
? Does it hurt when you chew or use the
jaws?
? Does it hurt when you’re not chewing or
using the jaws?
? Is your pain worse upon waking?
? Do you have pain in front of the ear, or
earaches?
? Do you have jaw muscle or cheek pain?
? Do you have pain in the temples?
? Do you have pain or soreness in the teeth?
? Do your jaws make noise so that it
bothers you or others?
? Do you find it difficult to open your mouth
wide?
? Does your jaw ever get stuck/lock as you
open it?
? Does your jaw ever lock open so that you
cannot close it?
? Is your bite uncomfortable?
In my experience if a patient answers more than three of the above questions they will benefit by education, an anti-inflammatory home care program including dietary changes, nutritional supplements, heat or ice applications, avoidance of mechanically stressful activities, and resting the jaw (practice the “lips apart and jaws relaxed” procedure).
In office treatment that I provide include: warm laser, soft-tissue therapy and specific muscle massage. I also train clients in corrective exercise therapy.
General Nutrition for TM Disorders
• EC Matrixx™ is a mechanism-specific formula designed to support healthy connective tissues by supporting the extracellular matrix, a key structural component of connective tissues such as tendons, ligaments, and cartilage. Features berberine and tetrahydro iso-alpha acids (THIAA), which have been shown in laboratory research to influence MMP-13, an enzyme involved in the maintenance of connective tissue structure.
THIAA has also been shown to beneficially influence multiple cellular signaling processes related to connective tissue health.
Supports biochemical processes that influence the health of the extracellular
matrix.
• Chondro-Relief Intensive Care — 3-6 capsules daily with food. Joint & soft tissue support with MSM, Green Lipped Mussel, Hyaluronic Acid and ASU.
• Inflavonoid Intensive Care — 3-9 tablets daily with meals. For relief of minor pain.
• E-Complex 1:1 — 2-4 softgels daily. 1:1 ratio of alpha and gamma tocopheryls.
Order at www.DrJeffreyTucker.meta-ehealth.com
How Much Fish Oil Do I Need?
Oily fish provide essential Omega 3 oils – but do canned and smoked fish count and could it be dangerous to eat too much? In this blog:
Can fish oils help my arthritis?
Do tinned and smoked fish provide Omega 3 oils?
Rosemarie Asks:
I have arthritis in my joints and I’ve heard fish is really good for you because of the omega 3 oils. Are supplements safe and how much should I be taking and how often? Do tinned and smoked fish count? Also, a friend told me that some fish has dangerous mercury in it.
Dr. Tucker’s Answer:
Great questions Rosemarie – every choice you make about your diet and dietary supplements will have an impact on your health.
Why fish oil? Fish oils contain Omega-3 fatty acids which have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues.
In fact, fish oil is so effective, that some studies have shown that it can relieve pain symptoms even in cases of rheumatoid arthritis (RA). RA is a serious autoimmune condition that can affect joints and soft tissues throughout the entire body. One study showed that fish oil reduced morning stiffness and joint tenderness and increased the effectiveness of NSAIDs in patients with RA.1 Another study suggested that the long-term use of fish oil (over 12 weeks at 6 grams a day) may decrease the need for NSAIDs and other RA medications.2,3 There is no doubt that it’s the king of joint supplements.
Other health benefits of using Omega 3 is it may lower your risk of heart disease and blood vessel disease, lowering triglycerides, “thinning” the blood (reducing the risk of clots). It may improve brain development, concentration, learning ability and behavior in children as well as enhancing brain function in adults (60% of the brain is fat and half of that is DHA).
Regarding eating fish, I would say that ALL fish is good for you. It is a very lean source of protein. It’s normally the way that fish is cooked that detracts from its goodness – think battered and fried. Oily fish such as fresh salmon, herring, mackerel, and sardines contains the ‘healthy’, or polyunsaturated, fats that we are advised to eat more of. These types of fish are high in Omega 3 which is called an essential polyunsaturated fatty acid – it is ‘essential’ because our bodies cannot make it so we need to consume it through our diets.
As with most food, the less ‘processed’ it is, the better it will be for you – this is true of tinned and smoked fish. If a product’s been tinned or smoked it will have fewer micronutrients (vitamins and minerals) than the fresh version, however it will still be a good source of protein, low in fat and contain a certain amount of vitamins and minerals. The fish to really avoid are the ones that have been battered, breaded or already have cheesy or creamy sauces on them. Also, fish to eat the least often are deep sea fish (especially large fish) such as shark, marlin, tuna and swordfish. These may contain particularly high levels of mercury. These fish should be avoided by pregnant women and children under 16 years old. Mercury is potentially harmful for children and it can harm fetuses.
It is recommended that adults and children over 12 years old eat 2 portions of oily fish per week – a portion is 140g cooked fish and it will contain approximately 450mg of Omega 3’s.
I typically recommend that clients take supplements of 3 grams of Omega 3 fish oils each day (www.DrJeffreyTucker.meta-ehealth.com EPA-DHA 720). If a client has acute or chronic pain I may recommend even higher doses.
There are some vegetarian sources of omega-3’s like walnuts, flaxseed (linseed) oil, canola oil, soybean oil, etc., all of these are short chain polyunsaturated acids which must be converted by the body into longer chain PUFAs to be useful. Since fish oil already contains long chain PUFAs, it’s the best dietary source.
When taking fish oil supplements, it is generally a good idea to take vitamin E (3 mg for every 1 gram of fish oil) to protect against oxidation.5 Omega-3s are polyunsaturated fatty acids and Vitamin E counteracts free-radical formation from unsaturated oils.
References
Mayo Clinic, National Standard Patient Monograph 2008.
Geusens, P et al. Arthritis & Rheumatism, 37:824-829, 1994.
Kremer, JM et al. Ann Int Med. 106:497-503, 1987.
Darlington, LG and Stone, TW, Brit J Nutr. 85:251-269, 2001.
Cleland, LG et al. J Rheum. on-line, 2006.
If you have a question about exercise or making your diet healthy and balanced, losing weight sensibly, the latest supplements and health enhancement, fad diets or whether your diet meets your body’s requirements, all you have to do is send Dr. Jeffrey Tucker your question at DrJTucker@aol.com .T And remember – sign up to Dr. Tucker’s health and fitness newsletter at www.DrJeffreyTucker.com to receive your expert answer direct in your in-box.
Dr. Tucker says “One of the major goals of my treatment is to increase the blood flow and oxygen content to the tissues and that helps to reduce pain”. Cells and tissues that have a poor blood supply and low oxygen content as a result of inflammation, swelling/edema, and injury have been shown to have a significantly higher response to warm laser therapy than normal healthy structures.
Applicable conditions of laser therapy
1. Low back pain
2. Wound healing
3. Dermatological conditions
4. Temporo-mandibular Joint Dysfunction
5. Frontal and maxillary sinus inflammation
6. Rotator Cuff injuries
7. Epicondylitis (elbow pain)
8. Small joints of the hands
9. Trigeminal Neuralgia
10. Bell’s Palsy
11. Neck pain
Laser is used for sports injury, back problems, neurological conditions, wound/post surgical healing, fracture healing, Carpal Tunnel Syndrome, soft tissue therapy, wounds, burns, arthritis, strains, tendonitis, temporary increase in local blood circulation, relief of minor muscle & joint aches, pain & stiffness, relaxation of muscles, & muscle spasms.
Laser therapy has been shown to: stimulate cell growth; increase cell metabolism; improve cell regeneration; produce an anti-inflammatory response; produce an edema (swelling) reduction; reduce fibrous (scar) tissue formation; stimulate nerve function; reduce the production of substance P (a pain producing chemical); stimulate long-term production of nitric oxide; decrease the formation of bradikynin, histamine and acetylcholine (painful chemicals); and stimulate the production of endorphins. Dr. Tucker finds “These responses are responsible for the pain-relieving effects often observed in patients treated with laser therapy”.
Tucker says, “Laser therapy influence the cells at the molecular level to improve healing”. The result is rapid regeneration, normalization and healing of damaged cellular tissue. This painless warm light therapy is a trigger for improving metabolism.
Dr. Tucker uses class IV laser therapy approved by the FDA with the highest wavelength for deeper penetration. Penetration is paramount in order to stimulate deep musculoskeletal, vascular, lymphatic and neurological structures.
He uses the top healing and pain reduction modalities available today. Dr. Tucker’s unique treatments not only include laser therapy, he also uses the Deep Muscle Stimulator (DMS), exercise therapy and First Line Therapy nutritional recommendations.
“The most common musculoskeletal conditions I treat are neck pain and low-back pain”. The most common generators of pain in the cervical regions are the zygapophyseal joints of the neck in acute (traumatic) and chronic neck pain conditions. Several authors have reported the most common tissue of pain origin in the low back to be the outer layer of the disc. Given that the depth of these painful structures lies below multiple layers of muscle and fascia, Tucker uses a therapeutic laser device that has the ability to penetrate multiple layers of tissue.
Treatment plans include:
• Sports Medicine Laser Therapy.
• Painless laser therapy sessions (You must feel it to see why).
• Specialized plans for chronic pain relief.
• Deep Muscle Stimulator (DMS) massage.
• Exclusive 30-minutes sessions directly with Dr. Tucker.
• No long term commitment treatment plans. You can be done with care.
• Specialized Corrective Exercise Training.
• Myofascial Trigger Point Therapy for misdiagnosed pain.
• Nutritional & weight loss advice.
• Performance Enhancement.
What is High Power Deep Tissue Laser Therapy?
Laser Therapy is a non-invasive, safe, and effective treatment modality where light is used to relieve pain, reduce inflammation, and promote wound healing and soft tissue repair. Most therapy lasers on the market today have a power range from 5mw to 500mw, making them a cold laser. Our laser will emit a power range from 1000mw to 10,000mw, making this a high-power heat deep tissue laser that can put an end to your pain fast!
You get better FAST!
How is the treatment done?
The laser is placed in contact with the skin allowing the healing energy to penetrate tissue, where it interacts with various intracellular bio-molecules resulting in the restoration of normal cell function. This also enhances the body’s natural healing processes. In essence, light energy is converted into biochemical energy.
The result; normal cell functions are restored. The process results in a disappearance of symptoms and increases the speed at which your body heals.
Other Effects; the immune system response is stimulated, lymphatic drainage is improved, production of growth hormone is increased, & the body’s natural healing process are enhanced.
FAQ’s
What does laser therapy have over other forms of therapy?
It does not require the use of drugs or surgery, there are less side effects or risks, and it is quick and convenient. Studies have shown that it is equal to or more effective than other forms of physical therapy. Pain relief is often immediate.
Does it hurt? What does the treatment feel like?
There is a warm heat sensation during treatment. Clients work with me to make sure the temperature is not too hot. There is no pain associated with the treatment. Laser treatment is relaxing and you welcome to ‘dose off’ during the session or we can talk during the session. Occasionally it occurs that pain can increase or begin 6-24 hours after a treatment session. This is because the laser light starts the healing process. This type of pain is particularly likely to arise when the health problems are chronic in their nature. It usually subsides after a few days but can, in rare cases, last longer.
How long does the treatment take?
The typical course of treatment is 10-20 minutes, depending on the size of the area being treated. Acute conditions may be treated daily, particularly if they are accompanied by significant pain. More chronic problems respond better when treatments are received 2 to 3 times a week. Treatment plans are determined on an individual basis.
How many treatments does it take?
This depends on the nature of the condition being treated. For some acute conditions, 3 to 6 treatments may be sufficient. More chronic conditions may require 6-12 sessions. Conditions such as severe arthritis may require ongoing periodic care to control pain.
How long before results are felt?
You may feel improvement in your condition (usually pain reduction) after the very first treatment. Each treatment is cumulative and results are often felt after 2 to 4 sessions. If you don’t notice relief with the laser, I will add the Deep Muscle Stimulator (DMS) to your therapy. Depending on your condition I may start with the DMS first.
Are the results long lasting?
Therapeutic Laser Therapy is about healing. It’s not about masking or covering up a condition. When you feel better from this therapy… it’s because you are better. Therefore results have been found to be quite long lasting.
Can it be used in conjunction with other forms of treatment?
Yes, laser therapy is even more effective when combined with other forms of therapy, including physical therapy, chiropractic, massage, soft tissue mobilization, electrotherapy, and following surgery. I combine our warm laser therapy with specialized corrective exercise techniques to relieve your pain fast!
Is it a cold laser treatment?
NO! Our laser is a Class-4 Deep Tissue Laser with much deeper penetrating power. No cold laser on the market today can come close to the fast-acting therapeutic effects of our Class-4 device. Chronic pain relief and hard-to-fix cases are my specialty. I have many patient’s who have tried cold laser therapy with no success and with just ONE Class IV heat laser treatment they start feeling better. All lasers are not the same.
How do I know if laser therapy is right for me?
I will evaluate your condition and perform a complete functional examination to determine if you are a candidate for this procedure. Call us to schedule your evaluation and Q&A session. The only way to know is to try a course of therapy.
Can laser therapy be used over medical implants or over metal?
Yes, laser therapy is a light treatment. No heating is involved with the surgical or metal implants. It can be used safely with no side effects. It is extremely effective for post-operative wound healing. Many hip and knee replacement patients see us for care.
Is it covered by medical insurance?
Some insurance covers the procedure, but not many. Most patients who decide to receive the benefits of laser therapy are sick and tired of being sick and tired, so they choose to seek this effective method of treatment on their own. Price is usually not a consideration when you have been suffering for so long.
The average course of therapy in our facility is just 10 visits. Other facilities with cold lasers can reach 20 or more visits. So you get better faster, which saves you money on additional insurance co-pays and deductibles.
Place tongue on roof of mouth as far back as possible. Slowly open mouth as far as possible, tongue on the roof.
Repeat 20 times per set.
One set per session.
Complete as needed daily.
Place two fingers on right side of jaw. Resist movement of jaw to same side. Relax. Repeat on opposite side.
Hold for 10 seconds.
Repeat 10 times per side, per set.
One set per session.
Complete as needed daily.
Place two fingers on chin. Resist forward movement of chin. Relax. Repeat.
Hold for 10 seconds.
Repeat 10 times per set.
One set per session.
Complete as needed daily.
Place fist below jaw. Resist downward movement of chin. Hold. Relax.
Hold for 10 seconds.
Repeat 10 times per set.
One set per session.
Complete as needed daily.
Lie with your upper arms straight out to the sides, elbows bent 90°. Pinch shoulder blades together and raise arms level with floor. Keep shoulders down.
Hold for 2 breaths.
Repeat 20 times per set.
Three sets per session.
Complete 1 session per day.
Tighten stomach and slowly raise right leg and lower opposite arm over head. Keep trunk rigid, back flat and hips level.
Hold for 2 breaths.
Repeat 20 times per side, per set.
Two sets per session.
Complete 1 session per day.
With legs bent, lift buttocks so hips are level and elevated. Then slowly extend one leg; keep thighs level and stomach tight.
Hold for 30 seconds.
Repeat 2 times per set.
Two sets per session.
Complete 1 session per day.
Bend both knees, feet together on floor and stomach tight. Slowly lower one knee to the side and return.
Repeat 50 times per side, per set.
One set per session.
Complete 1 session per day.
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