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Volume 3 - Issue 3
Greetings,
Welcome to the March 2003 issue of The Arthritis Chronicle. Please pass this along to your friends!
Table of Contents:
- Featured Articles from The Arthritis & Glucosamine Resource Center
- Building on Isometrics (Part II)
- Eight Day Arthritis Ecourse
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Featured Articles from The Arthritis & Glucosamine Resource Center
- Osteoarthritis: Explained Simply
- Glucosamine and Osteoarthritis
- A Guide to Glucosamine Products
- Eight Tips to Control Arthritic Pain
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What You Need to Know Before Buying A Glucosamine Product
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Arthritis in Dogs and Cats
- Arthritis Message Board Community
- Liquid Glucosamine Formula Syn-flex®
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Building on Isometrics (Part II)
By J.R. Rogers
Your Upper and Middle Back
Each of the simple isometric exercises we have discussed play an important role in improving your upper body. One of the most affected areas for arthritic patients is the upper and middle back. This area in particular is one that feels the impact of arthritis and maintaining these muscle groups pays big dividends.
Stretching your Upper Back
As we have said, stretching plays a significant role in improving both flexibility and mobility. For those of you who suffer pain in the upper back, this easy regimen should begin to loosen and maintain that area with a minimum of effort on your part.
The Position
Stand upright in front of a standard size table. Now, lean over and place your hands on the table and tuck your chin back toward your collarbone. Next, lift your upper back upward toward the ceiling and at the same time, take a deep breath. Hold that position for 5-10 seconds and then relax while exhaling. While you are doing this, lower your spine slowly as you move both shoulder blades forward as if toward each other. Repeat this until you can reach 10-15 repetitions.
Shoulders and Middle Back
Starting once again from an upright position standing as straight as you can, reach back and lock your fingers (of both hands) together. Take a slow and deep breath and lift upward with your shoulders while at the same time, exhaling. Make sure you keep your chest up and your chin in. Again, try to work up to 10-15 of these sets.
Shoulders and Upper Chest
Go stand in the corner of a room and place your hands on the opposite sides of the corner. Step back about 18 inches from the corner. (In other words, face the corner directly and place your hands on both of the side walls while maintaining some distance from the wall itself.) Keeping your chest up after inhaling, lean in toward the corner and at the same time, exhale. Do 10-15 sets.
Rotating Your Shoulders
This little exercise is really good for your shoulder areas and it is so simple to execute. To do this properly, I recommend using a short stick about 18” long. (It does not have to be a “stick” but try to think of something about the size of a broom handle whether it is wood, plastic or hard rubber.)
Sitting in an upright position, place the stick in your hands holding it at the ends. (Your elbows should be alongside your ribs and your hands should be in front of you at a 90 degree angle and your chest should be held upright as you take a deep breath.
Now, while you are exhaling move your shoulders slightly forward as if you are “pinching them” toward each other. Once again, work up to about 10-15 of these repetitions at each set.
What’s the gain?
These very simple exercises that take so little time perform wonders for anyone who suffers from arthritis. Mobility, flexibility, greater muscle support for damaged joints, reduced pain and eliminating waste from those inactive muscles all pay off.
Take the little bit of time to do these and help your body win the battle. Believe me, you will be glad you did.
See you next time.
Have Questions? Email me
I hope these tips have helped. Do not give up on the fight against your arthritis. I know pain can be extremely difficult, exhausting, and depressing. Please email me if you have any questions. I can be reached at jr@www.arthritis-glucosamine.net. I will do my best to answer all questions within two weekdays.
Arthritis Message Boards
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We invite you to participate in our Arthritis Message Board Community. You can learn about arthritis, ask questions, get feedback, make friends, and build a support network of fellow arthritis sufferers. Visit the Arthritis Message Boards today!
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8 Tips to Control Arthritic Pain
These past months in The Arthritis Chronicle, I've talked about my Eight Day Arthritis Ecourse that I had written. I had originally intended to give this informational course away free for only one issue, but due to the tremendous response and good word of mouth this course has brought, I have decided to give it away at no charge.
This Arthritis Course is packed with quality information on what you should know before you talk to your doctor, the arthritis diagnosis, treatment options, treatment side effects, glucosamine, tips on proper diets and exercise, weight management, alternative options, and an easy to understand explanation of what exactly arthritis is, how it occurs, and the effect on cartilage including a discussion of chondrocytes, collagen, proteoglycans, glycosaminoglycans, and synovial fluid.
If you are committed to taking the right steps towards effectively easing arthritis pain and knowing all your options, then this course will be extremely helpful to you.
The course is spread out over an eight day period and a new part of the course is sent each day right to your email inbox.
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To begin your Eight-Day Arthritis Ecourse right away, fill in your first name and email in the form below and click "Begin Course!"
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Once you begin your course above, you will receive one article each day delivered right to your email inbox. The daily topics are:
- The Arthritis Diagnosis
- Osteoarthritis Explained
- Exercise, Diet, and Weight
- Cox-II Inhibitors and NSAIDs
- So What is Glucosamine?
- How to Evaluate Glucosamine Products
- Alternative Arthritis Methods
- Your New Arthritis Plan
To receive my information-packed arthritis ecourse for FREE, simply fill in the above form and click on begin course. Your first message will come in about five minutes.
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See You Next Month
This concludes the March Issue of The Arthritis Chronicle. Look for the next issue in your inbox on April 1st!
Please forward to any friends you know who have arthritis and would be interested.
You have received the Arthritis Chronicle because you have subscribed to it (or it was forwarded to you by a friend). At any time, you may subscribe or unsubscribe here.
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This newsletter may be republished article by article or in whole as long as credit is given to author and link is provided to http://www.arthritis-glucosamine.net/
Have a great March from the Arthritis Chronicle
See you next month!
Please note:
As readers of this Chronicle are aware, prudent exercise benefits those who suffer from arthritis. Most of the exercise recommendations made here are low impact in nature and designed to assist those who suffer from arthritis. Nonetheless, we always recommend that you consult with your physician before engaging in any type of exercise program.
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