Z. Altug's Blog: Integrative Physical Therapy & Wellness

January 17, 2019

Qigong and the Tai Chi Axis by #mimikuodeemer from #orionspring (2018), is an amazing book containing lots of practical and fun qigong poses and movements. Anyone interested in learning about qigong and tai chi should consider reading this excellent book.

For more information about the book, check out https://www.orionbooks.co.uk
Qigong and the Tai Chi Axis Nourishing Practices for Body, Mind and Spirit by Mimi Kuo-Deemer
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Published on January 17, 2019 10:07 • 12 views • Tags: qigong, tai-chi

January 16, 2019

Check out the new article I published, Lifestyle Medicine for Physical Therapists in RehabInsider at https://bit.ly/2SYkZUl.
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on January 16, 2019 16:13 • 14 views • Tags: integrative-medicine, lifestyle-medicine, wellness

January 2, 2019

A practical way to establish daily focus on good health before tackling any other tasks is to ask yourself these five questions first thing every morning:
• “What will I eat today for meals and snacks?”
• “What type of physical exercise am I going to do?”
• “What am I going to do for fun?”
• “What are today’s personal goals?”
• “What time am I going to sleep tonight?”
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Being organized sets the tone for the day and helps to reduce stress.
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#zaltug #zmindbody #integrativehealing #fitness #qigong #taichi #Pilates #yoga #Alexandertechnique #Feldenkraismethod #meditation #walking #exercise #health #wellness #sleep #stress #yogatherapist #Amazon #author #bookstagrammer #bookstagram #instabook #nutrition #wellnesscoach
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on January 02, 2019 13:58 • 8 views • Tags: fitness, health, wellness

October 14, 2018

A study by Tillaar et al (2018) state that “In conclusion, squatting resulted in greater erector spine activation, but similar rectus abdominis and oblique external activation as the prone bridge. Typically, specific core exercises are performed isometrically in the horizontal position, attempting to isolate the different core muscles, which does not mimic movements in sport or daily living activities. For daily living activities (e.g. stair climbing, walking, lifting, throwing, kicking etc), injury prevention, and performance improvement, we recommend targeting core muscles by integrated high-intensity exercises as the squat instead of an isolated and isometric core exercise, especially for athletes.”
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Van den Tillaar, R., & Saeterbakken, A. H. (2018). Comparison of core muscle activation between a prone bridge and 6-RM back squats. Journal of Human Kinetics, 62, 43–53.
To read the full study, see https://www.ncbi.nlm.nih.gov/pmc/arti...
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on October 14, 2018 08:16 • 36 views • Tags: core, squat, strength

October 4, 2018

A study by Goldsby et al (2017) concludes that “Tibetan singing bowl meditation may be a feasible low-cost low technology intervention for reducing feelings of tension, anxiety, and depression, and increasing spiritual well-being. This meditation type may be especially useful in decreasing tension in individuals who have not previously practiced this form of meditation.” To read the full study, go to https://www.ncbi.nlm.nih.gov/pmc/arti...
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Reference:
Goldsby, T. L., Goldsby, M. E., McWalters, M., & Mills, P. J. (2017). Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. Journal of Evidence-Based Complementary & Alternative Medicine, 22(3), 401–406.
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on October 04, 2018 06:53 • 17 views • Tags: fitness, meditation, singingbowl, tibetan-bowl, wellness

September 30, 2018

A study by Callaghan et al. (1999) indicates that “slow walking with restricted arm swing produced more ‘static’ lumbar spine loading and motion patterns, which could be detrimental for certain injuries and tissues. Fast walking produced a more cyclic loading pattern.” If you have back pain, try walking a little faster with a nice arm swing and see if this has a relieving effect on the pain. If your back pain is not reduced, then go see a healthcare provider.
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Reference:
Callaghan JP, Patla AE, and McGill SM. (1999). Low back three-dimensional joint forces, kinematics, and kinetics during walking. Clinical Biomechanics 14 (3): 203–216.
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on September 30, 2018 07:43 • 4 views • Tags: fitness, health, pain, walk

September 24, 2018

A study by Patil et al. (2018) concludes that “Integrated yoga was showed improvements in physical, psychological, and social health domains of quality of life better than physical exercises among nursing professionals with chronic low back pain. There is a need to incorporate yoga as lifestyle intervention for nursing professionals.” To read the full study, visit the International Journal of Yoga at https://www.ncbi.nlm.nih.gov/pmc/arti...
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Reference:
Patil, N. J., Nagaratna, R., Tekur, P., Manohar, P. V., Bhargav, H., & Patil, D. (2018). A
randomized trial comparing effect of yoga and exercises on quality of life in among nursing
population with chronic low back pain. International Journal of Yoga, 11(3), 208-214.
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Resources:
1. Altug Z. (2018). Integrative Healing: Developing Wellness in the Mind and Body. Plain Sight Publishing. https://amzn.to/2tkGu9v
See chapter 6 Yoga for Health by Romy Phillips (certified yoga therapist / yoga practitioner)

2. Phillips R, Altug, Z. (2018). Yoga Forma: A Visual Resource Guide for the Spine and Lower Back. Springville, UT: Plain Sight Publishing. Amazon link: https://amzn.to/2H5WON8
For further information about author Romy Phillips see the following: #yogaforma #Romyphill #yogathology
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Photographer for both books: Juan Cifuentes - @3000_miles_away
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#yogaworks #yogatherapist #yogaforbackpain #yogaforeveryone #yogaforbeginners #yogaforlife #yogaasanas #yoga #imagery #walking #exercise #health #wellness #integrativehealing #zaltug #zmindbody
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
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Published on September 24, 2018 07:18 • 4 views • Tags: yoga, yogatherapy

September 23, 2018

For more information about tai chi and how it can help your back pain and also prevent falls, visit the Consumer Reports website at:
https://www.consumerreports.org/alter...
https://www.consumerreports.org/back-...
https://www.consumerreports.org/exerc...
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Resources:
1. Altug Z. (2018). Integrative Healing: Developing Wellness in the Mind and Body. Plain Sight Publishing. https://amzn.to/2tkGu9v

2. Phillips R, Altug, Z. (2018). Yoga Forma: A Visual Resource Guide for the Spine and Lower Back. Springville, UT: Plain Sight Publishing. Amazon link: https://amzn.to/2H5WON8
Author Romy Phillips: #yogaforma #Romyphill #yogathology
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on September 23, 2018 08:07 • 9 views • Tags: meditation, mindfulness, qi-gong, tai-chi

September 12, 2018

A study by Hardoerfer et al. indicates that “Yoga therapy may be used to alleviate anxiety symptoms in cancer patients and should be the subject of further research.”
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Reference:
Hardoerfer, K., & Jentschke, E. (2018). Effect of yoga therapy on symptoms of anxiety in cancer
patients. Oncology Research Treatment, 41(9), 526-532.
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Resources:
1. Altug Z. (2018). Integrative Healing: Developing Wellness in the Mind and Body. Springville, UT: Plain Sight Publishing. Amazon link: https://amzn.to/2tkGu9v

2. Phillips R, Altug, Z. (2018). Yoga Forma: A Visual Resource Guide for the Spine and Lower Back. Springville, UT: Plain Sight Publishing. Amazon link: https://amzn.to/2H5WON8
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#yoga #taichi #qigong #music #art #forestbathing #labyrinth #imagery #walking #exercise #health #wellness #integrativehealing #zaltug #zmindbody #Romyphill #yogathology #yogaworks #yogatherapist
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
Yoga Forma A Visual Resource Guide for the Spine and Lower Back by Romy Phillips
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Published on September 12, 2018 11:43 • 23 views • Tags: fitness, healing, health, wellness, yoga, yogatherapy

September 9, 2018

Use this sample checklist to protect your neck:
• Avoid prolonged sitting positions (generally no more than 30 minutes). Set a quiet food timer or other soft alarm next to your computer as a reminder to get up.
• Avoid lying on a sofa with your head propped too far forward.
• Avoid prolonged sleeping on your stomach.
• Avoid clenching your jaw at rest.
• Sleep on your side or back with arms below chest level.
• Store household items at levels that are not too high or too low.
• Avoid squeezing the phone between your ear and shoulder.
• Avoid prolonged bending of the neck during tasks such as texting (also known as “text neck”), reading, laptop use, sewing, writing, or any activity involving detailed work with the hands.
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Please share your suggestions:
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Reference: Altug Z. (2018). Integrative Healing: Developing Wellness in the Mind and Body. Plain Sight Publishing. https://amzn.to/2tkGu9v
Integrative Healing Developing Wellness in the Mind and Body by Z. Altug
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Published on September 09, 2018 07:00 • 24 views • Tags: fitness, health, jointprotection, wellness

Integrative Physical Therapy & Wellness

Z.  Altug
Z Altug, PT, DPT, OCS, MS, CSCS. He is a board-certified doctor of physical therapy with nearly 30 years of experience. He will outline the latest research in yoga, qi gong, tai chi, Pilates, mindfuln ...more
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