Understanding the rules of the game by respecting the bio-dynamics of the spine we can diminish the risks of chronic overuse injuries and improve the quality of daily life.

 

The spine, segmented by 33 vertebrae, designated by their form and subsequent function: 6 cervical, 12 thoracic, 5 lumbar, 5 sacral and 3 coccyx, all play various roles in spinal physiology. Aligning themselves in curves, increasing the body’s dynamic resilience to gravity, they

create a harmonious balance in the healthy spine.

These curves are called primary or secondary. The primary ones determined by the

direction of the first fetal inclination, protecting our essential organs. The secondary curves (back-bending) being created in adapting to our

environment, especially in crawling and standing positions.

 

At birth the backbending curve of the neck instigates one of our first adaptations, as we leave the womb extending our head back, we breath in oxygen for the first time. In this way we evolve from amphibious creatures to land based animals in seconds rather than hundreds of thousands of years. The cervical curve is a trait we share with all vertebrates. The other secondary curve is found in the lumbar region and only evolves when we stabilize our standing position around eight or nine

years of age. The lumbar curve is specific to mankind, created as we adapt to our bipedal (standing) position. It is not part of our congenital anatomy but rather a reflection of our individual way of confronting the constraints of gravity.

 

In front of these mobile and adaptive secondary curves we find mostly soft tissue easily adjusting to movement. In contrast the primary curves of the head, thorax and

pelvis are three spheres protecting their respective vital organs. Although these curves have very little actual movement capacity, the subtle quality of this motion

potential is indispensable.

Although it was long believed a straight back was a postural objective, research has shown us that spinal curves are in fact essential for a healthy back. We can lengthen the curves to improve function, but straightening them is not desirable. The

fine balance of integrating these front and back-bending curves into a harmonized unit is the first key to a healthy back.

Exercises, stretching and manual therapy all play specific roles in reintegrating spinal function and avoiding pain.

 

The second key to a healthy spine is appreciating the relationship between the primary protective spheres and the respective pair of members attached to them, pelvis -legs, thorax – arms, head - jaw (two TMJ joints). Recognizing the hierarchy of

these various parts in movement can greatly diminish risk of overuse and pain. For example when lifting a weight to the side, when the arm has moved as far as it can we involve the shoulder, and when the shoulder has gone to its limit we can add the spine. If however the shoulder raises up first, implicating the spine, and finally the arm, the work load is inefficiently distributed in the body causing undue stress, especially on the adaptive cervical curve. The same goes for the legs and their relationship to the pelvis and lumbar curve. The ability to disassociate leg movement in the pelvis and avoid using the lumbar spine in the early stages of movement amplitude can be challenging but crucial. Stiffness in the pelvic musculature frequently caused by faulty movement patterns can oblige the spine to compensate too soon, causing this adaptive curve to become susceptible to overuse, so causing discomfort, inflammation and pain.

 

Many forms of therapy and physical activity can be used to apply these principles, Tai chi to Pilates, correct weight lifting, physical therapy, Feldenkrais etc… No matter the method and the thought process behind the movement intention the biomechanics remain the same. Respecting the rules of the game can help us play longer!

 

 

 

Written by Peter Lewton-Brain the director of the Association Danse Médecine Recherche (ADMR) based in Monaco.

www.admrdanse.com

For those who are hunting for culinary stimulation we invite you to sample Marcel Ravin’s latest recipes.

This illustrious chef, who has already conquered the hearts of gourmets in Brussels and Lyon, is now set to turn his hand and directing the kitchen at one of the most sought after locations in the Cote Azure, the Monte Carlo Bay.

 

Just for you we are able to reveal a talented personage who has pushed down barriers and challenged culinary tradition and continues to do so every day with the same verve and passion.

 

When one asks his to define his style he always evokes the same idea: “lightness with a forward rhythm” that is all that he will consider given that “It is the movement that drives me on” All this implies a strong respect for the seasons; that is to work with foods the very moment they are present within the farmer’s calendar and naturally this means regional products, those that the Mediterranean area offers, produced in locations close by.

 

For Marcel Ravin voyage and discovery are the words that describe the best of his culinary style. His creations can take on a voyage to exotic shores with a subtle spice mix or one of his exceptional sweet and sour sauces. However no one can better him and to label his cuisine ‘Exotic’ would be to rebuff the country of his origin, which is not strictly the case since above all the chef hopes to reconstruct within the constraints of traditional cuisine his own cultural identity.

 

Finally one can sum up in just a few words Ravin’s artistic endeavour given that is about changing small parts or entire concepts: the idea of taste, the notion of pleasure and a relaxation in etiquette, because the chef is ahead and inspires all with his great sense of liberty.

 

 

 

The Shisheido Spa of Mas Candille is unique in Europe and has recently received the honour of the “Spa Trophy 2006 Relais et Chateaux” The spa is a veritable haven of peace and serenity within Zen architecture where beauty reveals itself after the stress of modern life has been eliminated. The best of eastern and western philosophies subtly combine to offer a holistic approach that in turn gives a feeling of total well-being at all levels, physical, mental and spiritual. True beauty and this alone: the spa places at your service a complete range of qualified staff who are able to provide an amazing selection of treatments which can be enjoyed individually or combined in a half or full day programme, leaving your body and spirit rested and cared for.

 

There are a huge number of different treatments available at the Shisheido Spa which offer experiences that are different from other spas. The Shisheido Spa, the only one of its type in Europe, represents a peaceful sanctuary where visitors can combat the undesirable effects of modern life and bring harmony to their frenetic lives. The spa is set within a lush garden; a private park of beauty of four hectares and the Japanese style Shisheido Spa provides a vast gamete of dreamy experiences for the body, based on the oriental philosophy using the unique Qi method and a range of exceptional products within a tranquil environment.

 

Developed for Shisheido, the Qi method is based on the importance of energy, called Qi, which represents your well being. True beauty is impossible to obtain unless the spirit and body are in perfect harmony. All attention is concentrated on balance which is the basis of well being and is incredibly important for skin quality. Treatment is administered on the Shiatsu (Traditional Japanese) massage points, and Oshibori (Strips hot damp bandage) and aromatherapy (good of physical and mental well being) stimulate the Tsubo pressure points that control the Qi energy flux.

 

Traditionally used in Asiatic medicine this way of removing pressure from certain points is excellent for exercising parts of the body that are perhaps less toned than others. The method permits the regulation of energy flux which in turn provokes a stable level within body and spirit making the skin quality improve.

 

Why not choose then from the unique menu of relaxing and energy enhancing treatments for body and face as well as purifying, cleaning and firming processes?

 

Shisheido Spa of Mas Candille, inspired by Zen  brings you impeccable service within a welcoming atmosphere, all marvellously combined in an idyllic oasis designed for the best of beauty dream care.

 

The spa has four treatment rooms, each one with its own exterior Japanese garden for relaxation before or after treatments. There is a make up room and a sauna. In the private gardens one can enjoy the open air fitness room, Jacuzzi outside and the hydrotherapy swimming pool.

Sleep is essential for life and plays an important role in the numerous psychological and physical processes within the body, like tissue repair, growth and the consolidation of memory and learning. Even though sleep requirements vary enormously amongst adults, experts agree that the regular deprivation of sleep (less than 8 hours a night) can cause irreparable damage to brain and bodily functions. 

Sleep deprivation destabilises the metabolic rate and raises that amount of Cortisol (a hormone produced in response to stress) in the blood, affecting immunity response and diminishing the organism’s capacity to metabolise glucose. This in turn has repercussions on the regulation of appetite.

A number of laboratory experiments and epidemiological studies indicates that sleep deprivation has also plays a role in the increased prevalence of diabetes and obesity. The reason for this is that diabetes and weight gain are all influenced by alterations in the metabolism of glucose which in turn causes increased appetite and a feeling of sluggishness. 

According to in-depth studies of large proportion of the population there is a direct relationship between a reduction in sleep hours and the body mass index. (BMI) Research reveals that the reduction of sleep duration interferes with appetite regulating hormones, reducing levels of Leptine (that reduces the appetite) and increasing the hormone Ghreline (Appetite stimulation). This was observed in subjects who slept less than 8 hours and led to the conclusion that sleep deprivation is an obesity risk factor.

A controlled experiment using healthy male subjects discovered that the reduction of sleep by four hours provoked a significant increase in appetite, especially cravings for foods rich in carbohydrates such as sweet, salty and greasy foods.

All subjects felt extremely hungry.

The reduction of sleep duration also leaves more time to eat and drink and this is another factor in the development of obesity. Tired people are less likely to involve themselves in physical activity which in turn means that fewer calories are burned.