Browse >
Home / Archive: February 2008
Common Dreams Revealed
by: Todd Muchmore
Here are the meanings of ten common dreams that people have:
* Being Chased or Attacked *
To dream that you engage in a fight, denotes that you will have unpleasant encounters with your business opponents, and law suits threaten you.
To see fighting, denotes that you are squandering your time and money. For women, this dream is a warning against slander and gossip.
For a young woman to see her lover fighting, is a sign of his unworthiness. To dream that you are defeated in a fight, signifies that you will lose your right to property.
To whip your assailant, denotes that you will, by courage and perseverance, win honor and wealth in spite of opposition.
To dream that you see two men fighting with pistols, denotes many worries and perplexities, while no real loss is involved in the dream, yet but small profit is predicted and some unpleasantness is denoted.
* Wind *
To dream of the wind blowing softly and sadly upon you, signifies that great fortune will come to you through bereavement.
If you hear the wind soughing, denotes that you will wander in estrangement from one whose life is empty without you.
To walk briskly against a brisk wind, foretells that you will courageously resist temptation and pursue fortune with a determination not easily put aside. For the wind to blow you along against your wishes, portends failure in business undertakings and disappointments in love. If the wind blows you in the direction you wish to go you will find unexpected and helpful allies, or that you have natural advantages over a rival or competitor.
* Ladder *
To dream of a ladder being raised for you to ascend to some height, your energetic and nervy qualifications will raise you into prominence in business affairs.
To ascend a ladder, means prosperity and unstinted happiness.
To fall from one, denotes despondency and unsuccessful transactions to the tradesman, and blasted crops to the farmer.
To see a broken ladder, betokens failure in every instance.
To descend a ladder, is disappointment in business, and unrequited desires.
To escape from captivity, or confinement, by means of a ladder, you will be successful, though many perilous paths may intervene.
To grow dizzy as you ascend a ladder, denotes that you will not wear new honors serenely. You are likely to become haughty and domineering in your newly acquired position.
* House / Property Damage *
To dream of visiting your old home, you will have good news to rejoice over.
To see your old home in a dilapidated state, warns you of the sickness or death of a relative. For a young woman this is a dream of sorrow. She will lose a dear friend.
To go home and find everything cheery and comfortable, denotes harmony in the present home life and satisfactory results in business.
* Fire *
Fire is favorable to the dreamer if he does not get burned. It brings continued prosperity to seamen and voyagers, as well as to those on land.
To dream of seeing your home burning, denotes a loving companion, obedient children, and careful servants.
For a business man to dream that his store is burning, and he is looking on, foretells a great rush in business and profitable results.
To dream that he is fighting fire and does not get burned, denotes that he will be much worked and worried as to the conduct of his business. To see the ruins of his store after a fire, forebodes ill luck. He will be almost ready to give up the effort of amassing a handsome fortune and a brilliant business record as useless, but some unforeseen good fortune will bear him up again.
If you dream of kindling a fire, you may expect many pleasant surprises. You will have distant friends to visit.
To see a large conflagration, denotes to sailors a profitable and safe voyage. To men of literary affairs, advancement and honors; to business people, unlimited success.
* Falling / Drowning *
To dream that you sustain a fall, and are much frightened, denotes that you will undergo some great struggle, but will eventually rise to honor and wealth; but if you are injured in the fall, you will encounter hardships and loss of friends.
To dream of drowning, denotes loss of property and life; but if you are rescued, you will rise from your present position to one of wealth and honor.
To see others drowning, and you go to their relief, signifies that you will aid your friend to high places, and will bring deserved happiness to yourself.
For a young woman to see her sweetheart drowned, denotes her bereavement by death.
* Nakedness *
To dream that you are naked, foretells scandal and unwise engagements.
To see others naked, foretells that you will be tempted by designing persons to leave the path of duty. Sickness will be no small factor against your success.
To dream that you suddenly discover your nudity, and are trying to conceal it, denotes that you have sought illicit pleasure contrary to your noblest instincts and are desirous of abandoning those desires.
For a young woman to dream that she admires her nudity, foretells that she will win, but not hold honest men’s regard. She will win fortune by her charms. If she thinks herself ill-formed, her reputation will be sullied by scandal. If she dreams of swimming in clear water naked, she will enjoy illicit loves, but nature will revenge herself by sickness, or loss of charms. If she sees naked men swimming in clear water, she will have many admirers. If the water is muddy, a jealous admirer will cause ill-natured gossip about her.
* Disasters *
To dream of being in any disaster from public conveyance, you are in danger of losing property or of being maimed from some malarious disease.
For a young woman to dream of a disaster in which she is a participant, foretells that she will mourn the loss of her lover by death or desertion.
To dream of a disaster at sea, denotes unhappiness to sailors and loss of their gains. To others, it signifies loss by death; but if you dream that you are rescued, you will be placed in trying situations, but will come out unscathed.
To dream of a railway wreck in which you are not a participant, you will eventually be interested in some accident because of some relative or friend being hurt, or you will have trouble of a business character.
* Trapped *
To dream of setting a trap, denotes that you will use intrigue to carry out your designs
If you are caught in a trap, you will be outwitted by your opponents.
If you catch game in a trap, you will flourish in whatever vocation you may choose.
To see an empty trap, there will be misfortune in the immediate future.
An old or broken trap, denotes failure in business, and sickness in your family may follow.
* Ghosts *
To dream of the ghost of either one of your parents, denotes that you are exposed to danger, and you should be careful in forming partnerships with strangers.
To see the ghost of a dead friend, foretells that you will make a long journey with an unpleasant companion, and suffer disappointments.
For a ghost to speak to you, you will be decoyed into the hands of enemies. For a woman, this is a prognostication of widowhood and deception.
To see an angel or a ghost appear in the sky, denotes the loss of kindred and misfortunes.
To see a female ghost on your right in the sky and a male on your left, both of pleasing countenance, signifies a quick rise from obscurity to fame, but the honor and position will be filled only for a short space, as death will be a visitor and will bear you off.
To see a female ghost in long, clinging robes floating calmly through the sky, indicates that you will make progression in scientific studies and acquire wealth almost miraculously, but there will be an under note of sadness in your life.
To dream that you see the ghost of a living relative or friend, denotes that you are in danger of some friend’s malice, and you are warned to carefully keep your affairs under personal supervision. If the ghost appears to be haggard, it may be the intimation of the early death of that friend.
If you are looking for a dream interpretation that isn’t listed here, head over to http://dreaminterpretationsguide.com.
About The Author
Todd Muchmore runs the Dream Interpretations Guide web site at: http://dreaminterpretationsguide.com, a dream dictionary containing over 10,000 dreams interpreted.
SURROUND YOURSELF WITH PEOPLE WHO BELIEVE THAT BIRTH IS NATURAL, NORMAL AND HEALTHY.
? A doula at the delivery has been proven to shorten labor, improve mother’s satisfaction and reduce the need for pain medications.
? Don’t allow anyone at the delivery who doesn’t have faith that you can labor without medication. Kick out or do not invite any "Nervous Nellies."
? Do your research by talking to childbirth educators, surfing the web and reading books on childbirth. You have to know why and what you want to make this a reality.
CHOOSE A PHYSICIAN WHO IS SUPPORTIVE OF YOUR BIRTH WISHES.
? If you will be laboring in a hospital, your doctor can make or break your experience to have natural childbirth.
? Choose someone wisely who will allow you to have your birth experience, not theirs.
? Plan ahead: Labor is too late to start talking about what you want.
? If you belong to a group of doctors and will not have your original doctor at delivery, you may need to be more aggressive with your desires.
? Be sure to have a doula, especially if you don’t know who is on call for your delivery. A doula’s continuous service can help achieve your goals during birth.
ATTEND A CHILDBIRTH CLASS THAT IS SUPPORTIVE OF NATURAL BIRTH.
? Not all childbirth classes are the same. Some hospital based programs promote what the doctors want them to teach, not evidence-based research surrounding the normalcy of labor.
? Some instructors don’t emphasize relaxation and/or techniques to support natural childbirth.
? There are some great childbirth educators and methods (Lamaze, Bradley, Birthing From Within, Hypbirth and others) who promote natural birth. Call around and search the Internet for one right for you.
RELAXATION TECHNIQUES
? Relaxation takes away the pain of childbirth
? It’s necessary to practice daily
? Take pre-natal yoga classes or a childbirth class that emphasizes relaxation.
? Relaxation and the right support help you achieve your birth dreams.
Julie L. Johnson is a wife and mother of three who has experienced every pregnancy, childbirth, postpartum and breastfeeding situation there is and has lived to tell about. She is a Lamaze Certified Childbirth Educator, Certified Doula and an International Board Certified Lactation Consultant practicing in Southern California. Her website http://www.birth-angel.com provides services and products to help ease the transition into motherhood.
Indigo/Crystal Phenomena: ADD/ADHD Children
by: Lisa Whatley
Who are these Indigo and Crystal Children? Am I one? How can I help my own child who seems to be one?
There are many things that we can do to help these new breed of children, but the most important thing to know is that the Indigo/Crystal phenomenon is the next big step in our human evolution. We all are, in some way or another, becoming more like the Indigo and Crystal people. The more one chooses to consciously work towards change, the faster the results will be for that individual. This new breed of children (which truly isn’t all that new, just massive amounts now) have come to show us the way as we have forgotten. They are our mirrors. Which simply means they mirror what is inside of us, all that needs to change in order to evolve or raise our consciousness. They have come here to help change the vibrations of our lives and to create peace, balance and harmony.
Therefore, the Indigos have emerged to knock down the old outdated systems! They are warriors and they are on a mission! They create chaos everywhere they go. They can sense dishonesty a mile away and are unable to conform to dysfunctional situations within their homes, schools and work places. Gone are the days of threatening “wait till your father gets home,” or “you’ll be suspended,” the Indigos don’t care! They have inner-lie detectors and will not be manipulated nor fall for hidden agendas. They are very head strong and do not like to be told what to do, nor do they want to do it your way. If we do not break out of our old control habits, threat habits or any other destructive behaviour, they will show us that we must learn new methods in order for peace to prevail! This is done through heart connections, with love. They simply do not have the ability to disassociate from their feelings and pretend that everything is okay. They respond the best to all situations when th!
ey are treated like a respected adult. If we are acting childish in a manipulating, hurtful way, they will mirror back to us our own behaviour. This causes more frustration within ourself than it does within them! Their goal is for US to change, not them. Their horns toot “Treat others as you would want to be treated!” They are not shy in letting you know exactly what they need. Watch them. They have no hidden agenda. They are our teachers!
The Indigos are creating chaos with the end result being a peaceful, loving world. Many, but not all Indigos are labeled by the medical world as Attention Deficit/Hyperactivity Disorder or more commonly known as ADD/ADHD because they can’t be still, they can’t focus, they bore easily, they are impulsive and they do things super fast. Giving them medication is not the answer! That is once again a control factor not to mention all the detrimental health problems including death that occurs from these types of medications. Indigo and Crystal children are extremely intelligent and need their minds stimulated with things they enjoy to do. They have amazing memories and are gifted souls with an evolved consciousness. They need to be taught in a different way, through subjects they love that stimulate their whole beings! We are moving beyond the mind and into the heart. These Indigo children will not conform to the old ritual text book teachings. This system is old and needs to be !
replaced. They are trying to show the teachers of the school systems that they need a new way of learning. This is beginning to happen.
How can you tell if you are an Indigo? A good way to “test” yourself is to answer the following:
- Are you always searching for your greater purpose in life but feel like the world isn’t set up for your kind?
- Do you feel wise beyond your years?
- Do you have trouble conforming to the ways of society?
- Do you feel out of place in today’s world?
- Do you perceive the world very differently than most people around you?
- Do you have strong intuition about certain things that most others do not?
- Do you often feel misunderstood when you try to talk to people about what’s real?
- Do you feel like you were born to accomplish a special mission in life?
- Do you feel isolated and alone in your beliefs?
- Misunderstood by family? Perhaps the black sheep of the family?
- Do you feel anti-social unless you are with people of like mind?
- Are you emotionally sensitive?
- Did you have a difficult childhood?
- Do you often feel disempowered by too much authority?
If you can answer yes to these questions, then you are most likely an Indigo. If you want outside validation than you may want to find a person who has honed the gift of clairvoyance, the gift of seeing what most people do not. The clairvoyant person while looking at you or tuning into your energy field, will be able to tell if you are Indigo or not by the colour of your aura which is the invisible energy field surrounding your physical body. You can also have an aura photo taken to see for yourself your own colours.
So what can I do to help my child?
Through my own experience, I have learnt that it is extremely important to have harmonious energy within our environments, to stay grounded and keep shielded. I believe if this small piece of advice hit mainstream schools it would make a huge difference in all the kids temperaments! I am an Indigo/Crystal and a single mom or four Indigo/Crystal children and know first hand that if the energy within our home is ‘off’ the children are wild! They will be much more aggressive towards one another, more fighting, crying and very restless. They have more temper tantrums and mood swings and refuse any kind of authority! When the home is energetically balanced, they are much more relaxed, calm, gentle and peaceful. Ahh, normal kids!
Leaving our energetically balanced, sacred space to go out into public places, un-protected is a living nightmare! The change within my children’s temperament is like watching Jekyll and Hyde! Onlookers or unaware people would perceive this to be children that are wild or have had way too much sugar or more commonly “the mother has no control.” My oldest child especially is affected. He’s ten and has been diagnosed as ‘ADHD.’ When we finally get back inside our vehicle and start the drive home, they all will have begun to calm down. (I have adjusted the energy of our vehicle to be harmonious as well.) Not long after we have entered our house, usually they have begun to ‘crash’. It’s similar to a sugar high, they are at their peak of explosion in public because of the denser energies and when they get back into their own frequency they start to burn out because of the chaos their bodies have experienced! Talk about detrimental to their health. I have provided a list of things!
below that work wonderfully well for us in creating our sacred environment and other things to empower my Indigo/Crystal Kids.
- BREATHE! Breathing moves energy. When they are frustrated, scared, hyper, etc. ask them to Stop and Breathe deeply. Inhale through the nose and exhale through the mouth. Tell them to really exert the out blow, like blowing out your anger! Make it fun and do it with them.
- Smudge your home to help clear the distracting vibrations. This needs to be done immediately after a blow up of any sort and on a regular basis. Make it part of your house cleaning routine! I smudge a lot, sometimes daily depending upon what the kids have picked up from school. This truly makes an amazing difference!
- Staying ‘Grounded’ is very important. There are many methods of how this is done. I personally like something that is fast and easy to do. Intention and visualizing are quick easy methods and can be done in a second at anytime, without anyone even noticing! The first thing I do is ask Gaia (Mother Earth) her permission for my grounding cord to enter the core of her being. Then I visualize a clear cord or clear rope coming from my root chakra (tail bone area) and entering Gaia. It grows in length, and continues to grow until it has been fully anchored into the core of Gaia. This grounding cord releases negative energy and also brings in positive energy. Set your intention to send all the negative energy down this cord, physically exhale, releasing it into Gaia. After the negative energy has all been released, with intention bring up the positive life-giving earth energy with a physical inhale. Thank Gaia and do not worry that this will hurt her, it doesn’t! Have your kids m!
ake a monkey chain cord. It’s the intention that works!
- Staying ‘Shielded’ is also very important. Indigos and Crystals are extremely sensitive. Their highly tuned energy fields pick up negative emotions and environmental energy from their surroundings like a sponge which cause severe mood swings. Imagine being in a room where there are four depressed people, three angry people and the room itself has not been energetically cleared from all the emotional yuck for years! The Indigo unknowingly will pick up all this energy and take it on as their own! And people wonder why they are labeled as ADHD! Teach them to create and surround themselves with the “bubble of white light” protection every morning! This repels the negative energy around them but allows the positive energy to enter. The bubble would look like a soap bubble with them inside of it.
- EXERCISE. It is important for exercise to remain a part of all of our lives, but this also helps the Indigo/Crystal Children to rid themselves of excess energy as their nervous systems are wired differently than others. Excellent exercise outlets to release what they are holding in their emotional, mental, physical and spiritual bodies are: Martial Arts, Yoga, Karate, Tai-Chi, Dance Classes, Running, Skipping, Gymnastics: Anything they love that gets them moving!
- Bring nature indoors. Lots of beautiful plants, rocks, crystals, waterfalls, aquariums etc.
- A quiet space with no electrical equipment in the room. This is a room for them to just BE. Do whatever they love to do in their quiet time. Be it art work, read, puzzles, lego blocks, etc.
- Nightly baths in sea salt. Be sure to drink extra water as this pulls toxins from the physical body and also clears negative energies from the energetic body.
- Put sea salt on their names with their permission. The salt pulls out all the negative energies that no longer serve them. Let this sit for 24 hours, then dump the salt into the toilet.
- The removal of all artificial scents is a must! Use only the highest quality oils and unscented beeswax candles.
- Play dolphin, orca, and angelic relaxing music. Screaming chaotic music is only going to disturb their energy.
- Keep all electrical stuff out of their bedrooms. They simply can’t tolerate the very dangerous electromagnetic waves these devices send out. This will help them sleep deeply and peacefully.
- Be honest with them at all times with no manipulation about all things, toning it down to their age level. If you don’t you will have a war on your hands!
- Reiki Energy Healing, Sound Healing, and other alternative healing methods are recommended for healing, balancing, rejuvenating and empowering not just Indigos but all of us!
We are moving into a wonderful new world where peace will reside! That’s a beautiful thing.
About The Author
Lisa Whatley is an Indigo/Crystal Adult, single mother of four Indigo/Crystal Children, an entrepreneur, writer and an Energy Facilitator. She has helped many people change their lives with the services she provides. She resides with her four children in Northern Ontario Canada. She can be reached through her personal website http://www.InfinityLightHealing.com.
Special Request:
© Copyright 2004-5 Lisa Whatley and Infinity Light Healing. You may share this information in it’s entirety with others freely, provided that this notice is included. You are free to copy, distribute, display, and perform the work under the following conditions: You must give the author credit, you may not use this for commercial purposes, and you may not alter, transform or build upon this work. For any reuse or distribution, you must make clear to others the license terms of this work. Any of these conditions can be waived if you get permission from the copyright holder. Any other purpose of use must be granted permission by author.
Craft Show Items Priced To Sell!
by: Natalie Goyette
Pricing your craft show items correctly, and so that you make a
decent profit is paramount if you are going to be successful in
this industry. So how do you make the most money from your
craft show items, and still have them fly off the shelves
because they are a great price. Read on to find out!
In order to at least decide on your initial price structure you
may want to follow a mathematical formula for arriving at the
most favorable retail price:
production costs + overhead costs + selling costs + profit =
best price
Production costs include cost of materials and labor; overhead
costs are rent, utilities, insurance, professional fees; selling
costs may be show fees, traveling costs and marketing expenses;
and profit is why you went into this as a business in the first
place!
If you’re not comfortable with numbers, get help from a savvy
friend or your bookkeeper or accountant if you have one. Or
maybe ask another crafter how they arrive at their best price.
Since you need to keep track of your expenses anyway, you will
have the figures needed to fit into this equation, so after you
do it once, you’ll get the hang of it. Figuring the production
costs for one item may be difficult, so if you need to figure it
for 10 or 12 items, you can then divide at the end to arrive at
the price per item.
This formula is a good place to begin if you’re just starting
out. Whether you’re selling handmade sewing or quilted items,
pottery or paintings, you have all the elements of the equation
to factor in. If this is just too complicated for you, then
price your items as close as possible to comparable ones until
you become more comfortable with determining your prices
professionally.
After you determine a starting price, compare it to similar
items on the market and test it at your next show. If you find
you have to reduce your price, that also means you need to
reduce some of your costs if you want to keep the same profit!
You may be able to cut down your overhead by sharing a studio,
or you may cut your production costs by using family members
instead of paid employees, or apprentices as previously
mentioned. Again, there are always several variables involved in
setting your retail price.
Pricing should be a strategic marketing move and not hit or
miss, since it’s so crucial for success. Your primary goals
factor into how your price your products. Although profit seems
like the obvious goal in selling your crafts, initially you may
want to price them lower just to get some reaction. Or you may
be moving out a discontinued item and are pricing it at a sale
price. You might choose a higher price because you want to
impart the image of higher perceived value and limited supply,
while attracting a higher-end customer. Prices may vary based on
supply and demand, at different times of year, when costs rise
or for the release of new products. Keep an accurate record of
all your price changes so you can monitor results.
If you still find your items are not selling at the “right”
price for you perhaps because you’re competing with vendors who
are selling less expensive products, you may want to consider a
different quality show. If customers are willing to pay a few
dollars for cheap jewelry rather than several dollars more for
your higher quality costume as well as gemstone jewelry, you
probably don’t have the right customers for your product. People
who know quality will pay for it. If you believe in the quality
of your product, don’t sell yourself short by pricing it too
low. You’ll just have to keep experimenting to find shows that
attract the kind of customer you’re looking for.
About The Author
Natalie Goyette is the best selling author of Craft Show Success. Her e-book shows you how you can finally make money at craft shows.
craftshowsuccess.com
Choosing The Proper Flooring For Your Room
by: Jeff Slokum
When it comes to deciding on a flooring purchase the choices are staggering. There are carpets, hardwoods, vinyl, laminate and ceramic. The choice of flooring should be decided by room and use.
A lot of homes are carpeted. Carpeting eludes a warmth and softness that other floors don’t. Some like the feel of carpeting underfoot. One of the first things to consider when purchasing a carpet is how much traffic will it receive? If you have a high traffic area, then nylon would be a good choice due to it’s durability. A carpet of Olefin would also be a good choice for heavy traffic areas as it is strong and easy to clean. Polyester is also excellent in high traffic areas as it is easy to clean and resists water based stains. Another consideration would be the density of the carpet. You want a high number of fibers per square inch. The next consideration would be color and/or pattern of carpeting. Light carpeting colors create a spacious effect, making a room seem larger. Light color carpets of course show soil much more easily than dark. However, most stain and soil treatments put on carpeting today do help to prevent this problem. Dark or dull carpet colors will absorb light giving the room what some call a “cozy” feeling. Rugs with patterns will make a space seem smaller.
When choosing hardwood for your home price may be a factor. Generally hardwood floors come pre finished, this is when the manufacturer applies a finish at the factory. This finish is generally at least four coats of ultraviolet cured urethane resin. Hardwood floors are generally easy to clean with a simple sweep of a dust mop or vacuuming. A manufacturer finish on a hardwood floor will, with proper care, last up to fifteen years. You will want to choose a color of hardwood floor that will accent your home and home furnishings. As a rule lighter colors go with country, contemporary and casual settings. Darker colored wood floors are for formal or traditional interiors. Lighter wood would be a white ash, sugar maple or southern yellow pine. Darker colors are beech, birch, red oak, heart pine and mesquite.
Vinyl flooring has come a long way and remains the most popular choice for kitchens and foyers. Vinyl is very durable and water resistant. It comes in a wide range of colors and patterns and is very easy to install for a do-it-yourselfer and vinyl floors are very easy to maintain.
About The Author
Jeff Slokum
This article courtesy of http://www.about-floor-cleaners.net.
It is estimated that about 80 percent of the population will suffer from low back pain at some point in their lives. The condition accounts for millions of dollars in medical expenses and lost work time and is often a perpetual misery for the sufferer. Recent evidence indicates that many cases of lower back pain can be permanently treated without medical intervention or drugs using exercise and flexibility. This article aims to provide some very basic information on LBP and offer helpful tips to individuals on dealing with the condition themselves.
What is Low Back Pain (LBP)?
LBP is a complex condition ? sometimes pain onset can be traced to a mechanical defect like a ruptured disc, while in other instances there may be no apparent cause or history of injury or trauma (for example, "tweaking your back" when bending over to pick a pencil off the floor). Growing evidence from Australia now indicates that the root cause of lower back pain may be linked to muscle imbalances and instability of the low back due to poor control of the core stabilizing muscles. Traditional methods of treating LBP often fail - being either ineffective or even worsening the condition, or providing only temporary relief. Why? The answer is simple: these treatments fail to identify and treat the muscle imbalances and low back instability leading to pain, leaving the person feeling desperate ? that the only resort is surgery.
What is the "core"?
The core is a complex of 29 muscles that act to stabilize the lower back, pelvis and hip. It is where the body’s center of gravity is located and where all movement begins, since it acts as the "anchor" for nearly all the muscles in the body. The most important core muscle in terms of controlling and treating low back pain is called the transversus abdominis (TVA). This is the deepest of all the abdominal muscles and when working correctly, tightens like a corset ? bracing and stabilizing the lower back.
Studies show that in subjects without pain, the bracing of the TVA works in an unconscious, reflex action to stabilize the spine BEFORE body movement begins. However in subjects with pain, the TVA fails to work in this manner and allows for excessive movement of the spine, resulting in misalignment, altered mechanics, degeneration and pain. It is suggested that after the first incident of pain, the brain "forgets" how to activate the TVA in preparation for body movement - a possible explanation why people re-injure their backs while performing light, everyday tasks.
How do I "retrain" my transversus to stabilize my low back?
A sure fire way to relearn how to activate the TVA is to find a rehabilitation specialist familiar with the Australian approach of Spinal Segmental Stabilization. Some practitioners use ultrasound equipment to "visualize" the muscles of the abdominal wall in operation ? providing the patient with visual biofeedback. Other less sophisticated methods is to use a blood pressure cuff (pressure biofeedback) to monitor the movement of the low back during training.
If neither of the above services are available, the person can "self coach" him or herself using the following tips:
1. Lay flat on your back with your feet in contact with the floor and the knees bent to about 90 degrees or less (crook lying position)
2. Use the tips of your 2nd and 3rd finger of one hand to find either of the iliac crests (the top of the "wings" of the pelvis just below the level of the belly button)
3. Once you have found the bone, press quite deeply on the inner ridge with the finger tips
4. Now the difficult part: gently contract the pelvic floor muscles (concentrate hard and visualize one of these images to help you: imagine pinching the hip bones together, stopping urine flow mid-stream or pinching the anal sphincter)
Do not try stomach hollowing/ vacuums or the traditional Pilates tip of "pulling your navel to your spine" as this tends to activate the wrong muscles.
Now use the fingers of your other hand to prod the muscles of your front abdominals, side abdominals and glutes (butt muscles). If you sense ANY hardening of these muscles, feel like you are having to hold your breath or you are breathing extremely shallow, you are most likely activating the wrong muscles. Concentrate solely on the pelvic muscles using the image techniques mentioned. You should be able to have a conversation and still feel the gentle hardening of the TVA under your fingers with the other muscles remaining "soft". Hold the contraction for "sets" of ten repetitions starting as short as 10 seconds and progressing to periods as long as a minute, making sure not to activate the other muscles.
Practice and strengthen
If you can effectively isolate the TVA, attempt to incorporate it in a large variety of functional body positions such as standing, sitting and kneeling. Also, try holding the TVA during the day while driving in your car or standing in line at the grocery store. To increase the strength of the TVA, try holding the contraction while slowly moving the arms and legs in the crook lying position (dead bug exercises). Once you can do this successfully, move on to bridging in several different positions. Bridging or "planking" as it is commonly called are excellent exercises for improving the strength of the entire core. An example of a bridge is to prop yourself up on your elbows and toes from the face down lying position, making sure to hold the TVA and keeping a perfectly straight body from head to toe. Try performing planking in the prone (face down), supine (face up) and side lying positions.
Remember to stretch
It is also important to begin a regimented stretching routine to restore muscle balance to the body. It is particularly important to stretch tight muscles that may be affecting the alignment of the pelvis such as the hip flexors (groin muscles), low back and hamstrings. Although it may be very difficult initially, try stretching in the standing position with good posture and with as little external support as possible ? this allows you to train balance (core stability) and flexibility at the same time. Stretching in the lunge position with the spine held vertical is excellent for stretching the hip flexors. Standing on one leg and gently pulling one knee towards the chest while maintaining a straight spine will stretch the low back. To stretch the hamstrings, place a rope or a dressing gown cord under the ball of one foot and hold on to the ends. While standing on one leg, gently pull up and towards you with the rope or cord to elevate the opposite leg directly in front of you. It is very important to keep the leg straight, with no knee bend and your toes vertical or slightly angled towards you. Hold each stretch to the point of mild discomfort (no pain) for 20-30 seconds and repeat 2-3 times. Try stretching daily as your balance and flexibility will simultaneously improve.
In conclusion, it is hoped that this article has provided some helpful information to individuals suffering from LBP. Exercise is not a guaranteed "cure all" for all cases of LBP, but anyone suffering from the condition should definitely try exercise as an alternative before deciding on surgery or spending large amounts of money on ineffective treatment methods.
David Petersen is an Exercise Physiologist/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com
NOTE: You’re free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including the author information and all LIVE website links as above.
« Previous Page — Next Page »
