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Joint mobilising series

This collection of movements is a multi-purpose series designed to:

  • warm up some of the major muscles of the body
  • warm up some of the major joints of the body
  • develop your physical awareness of some of the major muscles and joints in your body
  • help transition from the stresses and strains of the day towards a calming Yoga practice

It is also a very useful sequence to do if you are confined to bed, or the sofa, but are feeling achy and in need of doing something.

1. Shoulder mobilising sequence from this post

2. Leg stretch

Have your knees bent and feet on the floor/bed. Draw your right knee in towards your belly and hold the back of your right thigh with both hands. As you breathe in (inhale) straighten your leg as much as you can and as you breathe out (exhale) bend your knee back to the starting position.

Draw your left knee in towards your belly and hold the back of your  left thigh  with both hands. As you breathe in (inhale) straighten your leg as much as you can and as you breathe out (exhale) bend your knee back to the starting position.

Recommendation: repeat up to five times, building up to ten times.

Extension 1: Extend your leg, and hold the stretch for up to 10 breaths.

Extension 2: repeat the movement using both legs

Extension 3:extend both legs and hold the stretch for up to 10 breaths

3. Ankle twirls

Have your knees bent and feet on the floor/bed. Draw your right knee in towards your belly and hold the back of your right thigh with both hands. As you breathe in (inhale) straighten your leg as much as you can. Twirl your ankle around one way and then twirl your ankle around in the opposite direction. As you breathe out (exhale) bend your knee back to the starting position.

Have your knees bent and feet on the floor/bed. Draw your left knee in towards your belly and hold the back of your left thigh with both hands. As you breathe in (inhale) straighten your leg as much as you can. Twirl your ankle around one way and then twirl your ankle around in the opposite direction. As you breathe out (exhale) bend your knee back to the starting position.

Recommendation: repeat up to five times, building up to ten times.

4. Hip openers

Gently rest both hands on your right knee and move your knee in a circle by pulling it towards you. opening to the side, pushing it away from you and then taking your knee over your left hip.

Repeat with your left knee.

Recommendation: repeat up to five times, building up to ten times.

5. Reclining cobblers pose

Start with knees bent and feet on the bed / floor. when you are ready, drop your left knee out to the left side, and then drop your right knee out to the right.. Bring your soles together. If you want to you can place cushions underneath your thighs to help support your legs. You may wish to put your hands on your thighs to help increase the stretch. Just do what feels right.

Recommendation: hold for between 5 and 10 breaths.

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3 gentle moves to alleviate discomfort from being in bed – mobilising your neck

This series of movements is all about mobilising your neck muscles. These movements can be done lying in bed or sitting up. See which position your prefer by trying them both.If you decide to practice these lying down in bed, scoot down the bed a little and make sure you have plenty of space above your head. Remember to read the guidelines first!

1. Mobilising your neck A

Start by tucking your chin into your neck and then:

a) Roll your head towards your right shoulder

b) Roll your head back to centre

c) Roll your head towards your left shoulder

d) Roll your head back to centre

Recommendation: Repeat between 5 and 10 times to each side.

2. Mobilising your neck B

Start in a neutral position and then:

a) Drop your head to your left, as if you are trying to bring your left ear towards your left shoulder

b) Keeping your chin tucked in, roll your head to centre and then towards the right, finishing with your right ear towards your right shoulder

c) Keeping your chin tucked in, roll your head to centre and then towards the left, finishing with your left ear towards your left shoulder.

Recommendation: Repeat between 5 and 10 times to each side.

3. Mobilising your neck C

Start in a neutral position and then:

a) Keeping your chin level, turn your head to the left

b) Return to neutral

c) Keeping your chin level, turn your head to the right

d) Return to neutral

Recommendation: Repeat between 5 and 10 times to each side.

10 IBD friendly ways to keep fit

Okay, Okay, even getting up in the morning can be a struggle sometimes. But when you have a chronic disease and want to maintain your fitness how can you do it? If you have Crohn’s you might be put off team activities or joining a gym because of the potential to spend time in the bathroom, or the travelling plus the activity is too much effort.

Here are some alternative ways that you could keep fit at home:

1. Follow fitness DVDS at home – there are so many out there that there is boudn to be one that meets your needs and level of fitness.

2. Get a Nintendo Wii Console and a Wii Fit along with games such as: Just Dance (Wii) and Zumba Fitness – you can pause the game and run to the loo if need be, or just take a break.

3. Get an Xbox 360 Console 250GB and a Kinect – you can pause the game and run to the loo if need be, or just take a break.

4. Turn your dining room table into a table tennis table – any surface 5ft x 2.5ft will get a decent game going.

5. Using Hand Weights to help increase muscle mass and build bone density.

6. If you have the space and the money, you can install your own gym equipment at home

7. Skipping or jump rope is a great way to develop cardio vascular fitness and explosive energy without going anywhere.

8. Play the drums

9. Follow Yoga or Pilates DVDS for a more mindful exercise practice

10. Hire a personal trainer

How do you keep fit at home? What problems do you face with more traditional methods of keeping fit?

Crohn’s news round up 31st July 2011: Pharma news and win a trip to las Vegas!

IBD Icons launched

American Idol star Casey Abrams is promoting understanding of crohn’s and Colitis as well as offering a fantatsic prize for the ‘IBD icon’ of the year. Read more here:

http://content.usatoday.com/communities/idolchatter/post/2011/07/casey-abrams-launches-ibd-icons-campaign/1

Remicade/Infliximab has been FDA Approved for use in children. The  FDA advisory panel has recommended expanding the indication for infliximab (Remicade) to include treatment of ulcerative colitis in children. Infliximab, a tumor necrosis factor (TNF) inhibitor, is already approved to treat ulcerative colitis in adults and is also approved to treat Crohn’s disease in both adults and children. Read more here: http://www.medpagetoday.com/Gastroenterology/InflammatoryBowelDisease/27679

Lonza wins contract for bertilimumab(how on earth do you pronounce that?!!!)

Lonza has won a contract to manufacture Immune Pharmaceuticals’ antibody-based drug for inflammatory disorders, bertilimumab, at its mammalian development and manufacturing facility in the UK.

The deal will see the Swiss CMO produce clinical supplies of the antibody in it’s centre in Milton Keynes. Bertilimumab is just about to start a phase II trials programme in inflammatory bowel diseases, such as Crohn’s disease and ulcerative colitis.

Bertilimumab is the first monoclonal antibody to specifically neutralise human eotaxin-1, a chemokine associated with inflammatory disease activity.

Read more here:http://www.inpharm.com/news/162751/lonza-antibody-contract-immune-pharmaceuticals-bertilimumab

20 Ways to relax when you are in pain

It is hard to relax when you are in pain. Crohn’s Disease isn’t content with just one type of pain, it has an entire reportoire of sensations to delight you with… Although there are painkillers available, both prescription and over-the-counter, these come with other effects in addition to painkilling such as constipation, nausea, dizziness and drowsiness. This means that sometimes people with Crohn’s prefer not to take the painkillers, but still want to relax. As some of you know I am a Yoga Teacher and so effective relaxation is something I am very interested in.

There are three types of realxation: Physical, emotional / spiritual and mental relaxation.

Physical relaxation includes things like massages, baths and naps.

Emotional / spiritual relaxation includes things such as informal social support from friends

Mental relaxation – includes activities and techniques that can help alleviate mental stress such as meditation

  1. Have a laugh – laughter is a great way to relieve stress. It doesn’t have to be hours of belly laughs, but having a session with things that you find hilarious  can help lift your mood, relax you and hopefully decrease the pain you are in. When you have the chance, have a think about what really tickles you and maybe make a note of it. (For me it would include Michael Mcintyre’s ‘Man Drawer‘ sketch; Monty Python’s Holy Grail and Life of Brian  and
  2. Go Swimming
  3. Take a Warm bath
  4. Have a relaxing massage
  5. Put your feet up with a good book
  6. Relax in bed with a hot water bottle and a movie
  7. Go for a walk and get some fresh air
  8. A nice cup of tea / coffee / hot chocolate and a short break
  9. Have a beauty treatment such as a facial or a pedicure
  10. Watch feel good or funny movies
  11. Carry out some breathing exercises
  12. Take some exercise
  13. Listen to music or an audio book
  14. Follow progressive neuromuscular release techniques
  15. Consciously relax your neck, jaw etc
  16. Spend time with family and friends
  17. Do something speical or thoughtful for someone else
  18. Devise, shop for and prepare a special meal
  19. Art