From: Long Beach, WA
Download Cycling Stretches (PDF): Click here
In last week’s episode of Morgan gets on her rant, I talked about alternative forms of transportation (though I did forget to mention teleportation…darn!). And while many of us have terribly good intentions about walking or riding our bikes, it has been brought to my attention that many people just don’t feel safe getting around the city without a huge metal bubble barrier.
So, this post is devoted to safety tips, planning strategies, and awareness elements that will keep you safe and confident while riding your bike or pedestrianizing (it’s totally a word, I double dog dare you to look it up).
The main elements we need to address are: visibility, comfort, and respect for the road and all those who use it.
VISIBILITY!
There is no better way to be safe on the walk or on wheels than by being seen. This doesn’t mean you have to sing opera with wild hand gesticulations or wear only neon colors head to toe, though neither would hurt. ☺ It does mean that you should avoid wearing dark blue or black at night. It also means using appropriate lighting (one white headlight for the front and one or more red flashy lights for the rear on a bike). Additionally, a light on your wheel spokes, so that you are visible from the side, is quite helpful. And while you can also wear reflective vests, a cheaper and more creative thing you can do is to decorate the back of your jacket, pants, or bag with reflective tape. This cannot be underestimated, reflectors are magic in car headlights!
Another aspect of visibility is awareness of whether or not you are seen (this one gloms on a little with the whole respect element). Attempt to always make eye contact with drivers, other cyclists, and pedestrians before proceeding to turn or make your way through 4-way stops. It’s amazing how much difference making eye contact can make. It’s as if once you’ve made eye contact, you’ve been recognized as another human being, and therefore given the respect you oh so clearly deserve!
COMFORT
Many times I have heard people say, I would like to ride my bike, but it’s uncomfortable and the weather isn’t always great. Numero Uno: Welcome to the Pacific Northwest.
But moving beyond the fact that Oregon (and many other states) does not provide windless sunny days with the consistency some might hope for, there are heaps of ways and strategies that will keep you comfy on your bike, no matter what the circumstances!
First of all, if your bike is uncomfortable, you may simply need to have changes made to your bike’s set up. It could be as simple as moving your seat, changing the angle of your handlebars, or learning the correct position on your bike. Luckily, skilled physical therapists (and you might know a few. Ahem, Therapeutic Associates Downtown Portland J) are trained to do cycle fits and can make changes to your bike to appropriately fit your anatomy.
Preparing appropriately for the weather, or the possibility of weather, is another key factor in being comfy cozy on your bike! First and foremost, dress in layers! Nothing beats the elements of hot and cold like variety. It may be 10 degrees cooler in the hills than it is in the valley and you should plan accordingly.
Secondly, purchase, borrow, or find in a free box some good rain gear. It’s truly amazing how impervious to wet Gortex can be; and how much easier it is to get your pedal on in the rain when you know you’ll still be dry once you strip off your waterproof layer upon arrival. Additionally, you can bring extra clothes with you to change into or leave a spare set at your common destinations. For example, I used to leave “a few pairs” of shoes under my desk at work just in case I happened to get wet feet on my commute…never mind that half the time I opted for barefoot status…but that’s another story. ☺
Being comfortable on your bike also includes an amount of confidence in yourself on the road. If you feel hesitant to ride your bike amidst cars, there are simple steps you can take to be sure you have a comfortable and safe route. For one thing, improving your visibility to cars (see above) will give you confidence that everyone knows you’re there. Also, take bike routes or side streets anytime it’s possible. If you live in lovely Ptown, you’ll find no shortage of preferred marked bike routes and bike lanes and most outdoor or bike shops sell maps that specifically detail these. Mapping your routes accordingly will dramatically decrease the number of cars you even get remotely close to while pedaling away.
If you don’t feel confident about your balance on a bike, particularly at intersections when a stop is required, try these tips:
When you stop at an intersection, DO NOT try to continue sitting on your seat with both your feet touching the ground on either side. This is a precarious position full of terrible teeter totter possibilities. INSTEAD, bring your seat off your saddle (giddyup riders) and place one foot (or both) on the ground. Lean your bike slightly down towards the foot you have placed on the ground (the other may be on the pedal still). This will give you a more stable gravitationally affected triangle AND it will have you in the ready position to push down on your pedal and restart when that light turns green!
Practice your starts and stops around your neighborhood (that’s right, where everyone can see you, and then you can educate them on bike safety!). This will help you gain confidence in going at different speeds, stopping appropriately, and restarting…without any other cyclists or cars to worry about.
R. E. S. P. E. C. T.
find out what it means …for you…sing with me now!
No matter where you’re going or what kind of bike you’re riding, you should always always ALWAYS respect the road. Remember that it is very hard and unforgiving to your amazing flesh covered body. I could rant about wearing a helmet, but I figure that if you’re smart enough to be reading this blog, you likely R.E.S.P.E.C.T your brain and the way it currently functions, so I don’t even need to go there. ☺
Respecting the road also means adhering to the rules. Stop at signs and lights that involve the color red, use appropriate signals for turning and indicating a change in direction, and just say no to agro! Some of these tips go back to visibility and communication; just because you’re wearing that superstar helmet with antenna, does not mean that cars or other cyclists can read your mind. Tell us what you’re going to do before you do it! Biking on the street is like having a relationship, the more open and forthright you are, the less likely that anyone will get hurt…you can also catch me on my other blog, Dr. Luv Tells It Like It Is…
Riding a bike is one of the funnest, bestest, most awesomest ways to get around. Making every pedal a comfy cozy happy safe ride can only help! More power to the pedal!
Oh yeah, and also these stretches are handy dandy for anyone who’s putting some miles on the bike ☺
Monday, December 19, 2011
Week 2 :: Get On The Bus Gus
Week 2 :: Get On The Bus Gus
From Roslyn, WA
Let me just begin with one simple and truthful statement to overarch everything you will read in the following lines:
There is no guilt in these words, only information for action.
Alright, now that that’s settled, let the good times roll!
Who gets out of their car and says, “Man, do I feel great now!”
and whose low back and neck feel better after a long road trip? If you are answering those questions in the affirmative, you are either a rarity or you are being driven around in a comfortable R.V.
One of the least healthy positions for your body is sitting; and one of the least healthy things for the planet is humans’ use and overuse of fossil fuels (aka driving cars). Could there be a connection to be noted? Perhaps!
Sitting is the position that creates the greatest amount of stress on your low back and driving is no exception. In fact, most cars employ bucket seats (every physical therapist’s sworn enemy) and low ceilings, basically forcing you to slouch in order to see over the wheel (even before you’re 97 years old). Additionally, driving is one of the most static types of sitting, allowing for little to no fidgeting (since you are a safety superstar and wearing your seatbelt) and therefore does not promote flexibility or good circulation through movement.
Fossil fuels (and the machines powered by them…ahem…automobiles) cause damage to many facets of our society. Some of the more obvious and dramatic include, but are certainly not limited to, our air quality, which affects our health on a daily basis and the ozone, two important parts of our continued life on this planet, both in the immediate present and the future.
So, why don’t we all make choices that are healthier for our bodies and our planet? I believe the answer to this question encompasses many factors, but two of the big ones are our increasing reliance on convenience and our perceived lack of options.
Now, don’t get me wrong, I’m not suggesting we all quit cars cold turkey or become enforced hermits in order to decrease our reliance on gasoline. But I AM suggesting that we all start taking responsibility for our modes of transit and put some planning and forethought into how we get around. Errands can be completed together taking an efficient route, carpooling can be prioritized, mass transit can be used, and walking or cycling can replace driving whenever possible!
There are two elements that will be instrumental to changing how dependent you are on your car: planning and commitment. If you can commit to changing your transportation habits, you will! But make your goals achievable, here are some ideas to get the mental balls bouncing….boing!
Ride your bike or walk to work 3 times a week. Perhaps this means you only drive half way or split your time half and half with the bus.
Park your car 2 days a week. Commit not to drive on Tuesday and Saturday (for example, nothing real special about Tuesday…) No matter what, on those days you get around another way.
Check out carpools in your area: to work, for your kids to school or daycare, to the gym, for long commutes to different cities, etc. Any activities you do on a regular or semi regular basis can involve carpooling. How often do you see the same people at the gym or your neighbors at the grocery store? How fantastic if we could split gas costs in half, decrease the CO2 in our air, and have a socially enjoyable ride at the same time! This is a great excuse to get to know your ‘hot’ neighbor, co-worker, or fellow rowing machine user.
Pick locations within a few miles of your house that you visit relatively frequently and commit not to drive there. Ever. Create an understanding with yourself that every time you go to that nearby pub, video arcade, Quiki Mart (never!), park, friend’s house, or favorite eatery, you will walk, bike, skip, bus, crawl, or levitate…just not drive.
Create a locational boundary for car usage. Declare that anything within a mile of your home will never justify using your car, no matter what the weather. Buy mittens and a raincoat, the good kind. These items will cost you less than petrol and are better for making you feel warm and snuggly.
These ideas are but a small drop in the proverbial oil bucket and are by no means impossible! If you can only commit to one day a week without wheels, that’s a great start! Every small step you take will build over time and you may be surprised to find how easy it is to stay free from your small prison on wheels.
Just remember, every choice you make will affect both your body and your environment. So get out into the world and stay committed to your sustainable plan!
Morgan Denny PT, DPT
Orthopedic Physical Therapist
Sustainable Practices Advocate
From Roslyn, WA
Let me just begin with one simple and truthful statement to overarch everything you will read in the following lines:
There is no guilt in these words, only information for action.
Alright, now that that’s settled, let the good times roll!
Who gets out of their car and says, “Man, do I feel great now!”
and whose low back and neck feel better after a long road trip? If you are answering those questions in the affirmative, you are either a rarity or you are being driven around in a comfortable R.V.
One of the least healthy positions for your body is sitting; and one of the least healthy things for the planet is humans’ use and overuse of fossil fuels (aka driving cars). Could there be a connection to be noted? Perhaps!
Sitting is the position that creates the greatest amount of stress on your low back and driving is no exception. In fact, most cars employ bucket seats (every physical therapist’s sworn enemy) and low ceilings, basically forcing you to slouch in order to see over the wheel (even before you’re 97 years old). Additionally, driving is one of the most static types of sitting, allowing for little to no fidgeting (since you are a safety superstar and wearing your seatbelt) and therefore does not promote flexibility or good circulation through movement.
Fossil fuels (and the machines powered by them…ahem…automobiles) cause damage to many facets of our society. Some of the more obvious and dramatic include, but are certainly not limited to, our air quality, which affects our health on a daily basis and the ozone, two important parts of our continued life on this planet, both in the immediate present and the future.
So, why don’t we all make choices that are healthier for our bodies and our planet? I believe the answer to this question encompasses many factors, but two of the big ones are our increasing reliance on convenience and our perceived lack of options.
Now, don’t get me wrong, I’m not suggesting we all quit cars cold turkey or become enforced hermits in order to decrease our reliance on gasoline. But I AM suggesting that we all start taking responsibility for our modes of transit and put some planning and forethought into how we get around. Errands can be completed together taking an efficient route, carpooling can be prioritized, mass transit can be used, and walking or cycling can replace driving whenever possible!
There are two elements that will be instrumental to changing how dependent you are on your car: planning and commitment. If you can commit to changing your transportation habits, you will! But make your goals achievable, here are some ideas to get the mental balls bouncing….boing!
Ride your bike or walk to work 3 times a week. Perhaps this means you only drive half way or split your time half and half with the bus.
Park your car 2 days a week. Commit not to drive on Tuesday and Saturday (for example, nothing real special about Tuesday…) No matter what, on those days you get around another way.
Check out carpools in your area: to work, for your kids to school or daycare, to the gym, for long commutes to different cities, etc. Any activities you do on a regular or semi regular basis can involve carpooling. How often do you see the same people at the gym or your neighbors at the grocery store? How fantastic if we could split gas costs in half, decrease the CO2 in our air, and have a socially enjoyable ride at the same time! This is a great excuse to get to know your ‘hot’ neighbor, co-worker, or fellow rowing machine user.
Pick locations within a few miles of your house that you visit relatively frequently and commit not to drive there. Ever. Create an understanding with yourself that every time you go to that nearby pub, video arcade, Quiki Mart (never!), park, friend’s house, or favorite eatery, you will walk, bike, skip, bus, crawl, or levitate…just not drive.
Create a locational boundary for car usage. Declare that anything within a mile of your home will never justify using your car, no matter what the weather. Buy mittens and a raincoat, the good kind. These items will cost you less than petrol and are better for making you feel warm and snuggly.
These ideas are but a small drop in the proverbial oil bucket and are by no means impossible! If you can only commit to one day a week without wheels, that’s a great start! Every small step you take will build over time and you may be surprised to find how easy it is to stay free from your small prison on wheels.
Just remember, every choice you make will affect both your body and your environment. So get out into the world and stay committed to your sustainable plan!
Morgan Denny PT, DPT
Orthopedic Physical Therapist
Sustainable Practices Advocate
Week 1 :: Sustain Your Garden AND Your Body
From: Chico, CA
The sun is on its way (wait for it, WAIT FOR IT) and it’s time to be in the garden planting some yummy veggies! If you’re like most people, you’ve had one or two injuries from time spent weeding, mowing, pruning, or gardening. The most common sites are your lower back, neck, shoulders, and knees. Not fun!!!
Instead of suffering and feeling punished for your work with your hands in the dirt, think about some of these tips and stretches to decrease your post gardening predicament!
If you’re an intense gardener, getting into zen mode while plucking those water sucking weeds, you may not switch positions until some little voice comes from your knees or your back that says, “Move!” But changing positions is key to keeping joints happy while gardening. Aim to change how you’re sitting, standing, or bending at least once every 5 minutes. If you’ve been sitting on the ground, switch to a half kneeling position; if you’ve been bent over pruning, change you position to sitting on a stool. For extra credit points, do some light stretching every time you change how you’re working. This will prevent your body’s joints from becoming overtaxed. Instead of moving when you have pain, preemptively move to prevent pain.
One of the worst things about gardening is that the ground is so much darn lower than we are! Drat. But wait, there’s hope! Try using appropriate tools and stools to help decrease the strain on your spine. Be sure these tools are the correct size and length for you; too short and you’ll be hunched over, too big and you’ll feel like you’re wielding a sword from medieval times….and then you’ll need matching chain mail (as in the armor).
As you’re gardening, it’s also important to maintain as much of a neutral spine position as possible. This means no hunched shoulders or overly bent low back. Instead of hunching over, bend those knees! Instead of reaching too far, move your whole body! Awareness of these simple mechanical ideas can save you a lot of grief in the gardening aftermath.
Additionally, going through some light stretches and warm up activities before you start gardening and throughout your time with the plants will help to decrease your level of soreness. Just think, you could even garden two days in a row…which could be necessary once the sunshine decides it lives in Ptown.
So just remember: move, stretch, neutral spine. Simple, effective; simply effective
Now go play in the dirt and give those wonderful green beings some life!
Morgan Denny PT, DPT
Orthopedic Physical Therapist
Sustainable Practices Advocate
The sun is on its way (wait for it, WAIT FOR IT) and it’s time to be in the garden planting some yummy veggies! If you’re like most people, you’ve had one or two injuries from time spent weeding, mowing, pruning, or gardening. The most common sites are your lower back, neck, shoulders, and knees. Not fun!!!
Instead of suffering and feeling punished for your work with your hands in the dirt, think about some of these tips and stretches to decrease your post gardening predicament!
If you’re an intense gardener, getting into zen mode while plucking those water sucking weeds, you may not switch positions until some little voice comes from your knees or your back that says, “Move!” But changing positions is key to keeping joints happy while gardening. Aim to change how you’re sitting, standing, or bending at least once every 5 minutes. If you’ve been sitting on the ground, switch to a half kneeling position; if you’ve been bent over pruning, change you position to sitting on a stool. For extra credit points, do some light stretching every time you change how you’re working. This will prevent your body’s joints from becoming overtaxed. Instead of moving when you have pain, preemptively move to prevent pain.
One of the worst things about gardening is that the ground is so much darn lower than we are! Drat. But wait, there’s hope! Try using appropriate tools and stools to help decrease the strain on your spine. Be sure these tools are the correct size and length for you; too short and you’ll be hunched over, too big and you’ll feel like you’re wielding a sword from medieval times….and then you’ll need matching chain mail (as in the armor).
As you’re gardening, it’s also important to maintain as much of a neutral spine position as possible. This means no hunched shoulders or overly bent low back. Instead of hunching over, bend those knees! Instead of reaching too far, move your whole body! Awareness of these simple mechanical ideas can save you a lot of grief in the gardening aftermath.
Additionally, going through some light stretches and warm up activities before you start gardening and throughout your time with the plants will help to decrease your level of soreness. Just think, you could even garden two days in a row…which could be necessary once the sunshine decides it lives in Ptown.
So just remember: move, stretch, neutral spine. Simple, effective; simply effective
Now go play in the dirt and give those wonderful green beings some life!
Morgan Denny PT, DPT
Orthopedic Physical Therapist
Sustainable Practices Advocate
Wednesday, December 14, 2011
I think I will post my Health Blogs Here
Since my partner and I have been working on our project ECOJAUNT, I have been writing a health blog for the physical therapy clinic I used to work at, the topics ranging from absolutely PT related to sustainability meets health to sustainable education. They are currently posted on Downtown Ptown's Therapeutic Associates website, but i figure they might benefit from another hiding place ;) So here we go! Copy and paste y'all!
All my best from Asheville, NC ;)
All my best from Asheville, NC ;)
Friday, December 17, 2010
Back in Action
Just back from India late in October, I have been chillin and chasin' the wind, both to equal degrees. Decompressing from India travel was both interesting and entertaining. While the air in America had a cleanliness even the planes at Chicago's airport couldn't squelch, there were different kinds of dirt upon reentry. So many brilliant things about the US that i now appreciate much MUCH more; the lack of mountainous trash in the streets, the seemingly universal and normal standards of cleanliness of the health care system, humidity less than 107%... the list goes on.
But also, there are things that were brilliant in India that i miss, many of which are simply awesome elements of travelling (anywhere) but that i currently attribute to India specifically.
This post to be continued as I am headed to Coalition Brewery for drinks and deliciousness with my work (previous ;) peeps. Cheers y'all!
But also, there are things that were brilliant in India that i miss, many of which are simply awesome elements of travelling (anywhere) but that i currently attribute to India specifically.
This post to be continued as I am headed to Coalition Brewery for drinks and deliciousness with my work (previous ;) peeps. Cheers y'all!
Sunday, October 17, 2010
From Delhi
So Varanasi and the Ganges River were super rad! Full of crazy tiny small alleys built to confuse you and put you into a directional spin (much like Ikea), the city is full of history and amazing architecture! And flooding. Only weeks before the city had one of its worst floods and we saw mud 5 foot deep hedges practically manicured along the steps leading to the water, insanity. But nothing this city has not seem before.
We roamed the streets, getting lost almost everytime (yeehaw!), saw the Burning Ghat where people are cremated in fires turned by people of the lower caste (how well your body is burned depends on how much wood your family can afford). It was a serious and yet not somber vibe, here (in Hinduism) death is a part of the cycle of reincarnation and to have died in Varanasi and your body given to the Ganges is a step in the right direction when it comes to how you're gonna come back.
We also met with a man who has been trying to clean up the Ganges for over 40 years! We went to his hood, not really expecting to find him and ended up speaking with him for over an hour, more about relationships in his life and philosophies than the Ganges; he had a most amazing light in his eyes when spoke about close friends and their experiences together.
Let's see, we went on a sunrise boatride along the Ganges viewing 'The Ghats', a collection of tall buildings , mosques and temples from the river in the sunrise's light...gorgeious! Also our oarsman was a small little kid with some gumption which we adore of course!
There were also many beers drank at our favorite rooftop bar, located conveniently on the top floor of the hostel we stayed at as we talked with other travellers from Israel, Scotland, Germany and watched the monkeys play and reek havok upon the neighboring rooftops...and sometimes ours!
One of the most fun things we did in Varanasi (vs all the ridiculous hilarious things that just HAPPENED in Varanasi) was go to visit the Monkey Temple. Yeah yeah, just another Hindu temple you think, with gods and orange bhindi paint along the pillars and walls, but NO! It is a large open area temple and hundreds, seriously hundreds of free range monkeys (not to be later eaten), run free and play and glide and attack each other all around you! The best part of this scene was watching tourists in large groups walk through areas of monkeys, because when the women all get scared and scream, the monkeys totally attack, grabbing playfully but hard at their beautiful brightly colored sarees...which continued to crack us up over and over again! really it never gets old ;) and we got to feed the monkeys too, polite lil' buggers when they know you respect but do not fear them.
Anyhow, so we took a long train ride, battled the metro (like ptown's MAX) and are now staying with a lovely family we met in Kanyakumari. Today we toured the Red Fort and nearby enormous mosque, during which i got to wear a lovely stunning orange moo moo to cover my arms...pictures to follow.
Sunday, October 10, 2010
from the Holy (shit) City of Varanasi
wellll, lots has happened ;)
currently we are in Varanasi, one of the holiest cities in india, located along the Ganga (Ganges) River where 45,000 dead bodies (some cremated, some 'partially cremated'??? says my book) are dumped into the river to move on through the stages of reincarnation. also, people flock to the city to bathe and become more holy, the pilgrimage is crazy right now due to a major festival going on and people from all over the country have made their way to this crazy town!
The sunrise here is gorgeous and made amazingly easy to stare at because the pollution levels are so high that the bright pink orb maintains enough UV protection high into the sky to allow for direct visualization (don't worry mom, the sunspots only last for about 3 minutes ;)
The rickshaws, both motorized and foot pedal are insane here and there is honking beyond all beleif with the occasional WHACK noise as careening vehicles clip one another, if but briefly.
We saw many temples yesterday and were lucky enough to be led around by a local who had the day off from school....who of course asked us to come back to his local silk shop and buy stuff when done. Lessons in india: everybody loves you, because you might have money (more on that later)
For now, i must back to the world of web search for helpful info regarding reinstatement of passports in india...
on the last night of our 40 hour train ride to Varanasi, someone sneakily stole my passport, money, credit cards, and camera...funny how it seemed keeping everything iimportant and in one place near to me was a good idea at the time...
but no worries! koichinta nahin in hindi!
more adventure and india exploration awaits, just with a new twist (lime please!)
currently we are in Varanasi, one of the holiest cities in india, located along the Ganga (Ganges) River where 45,000 dead bodies (some cremated, some 'partially cremated'??? says my book) are dumped into the river to move on through the stages of reincarnation. also, people flock to the city to bathe and become more holy, the pilgrimage is crazy right now due to a major festival going on and people from all over the country have made their way to this crazy town!
The sunrise here is gorgeous and made amazingly easy to stare at because the pollution levels are so high that the bright pink orb maintains enough UV protection high into the sky to allow for direct visualization (don't worry mom, the sunspots only last for about 3 minutes ;)
The rickshaws, both motorized and foot pedal are insane here and there is honking beyond all beleif with the occasional WHACK noise as careening vehicles clip one another, if but briefly.
We saw many temples yesterday and were lucky enough to be led around by a local who had the day off from school....who of course asked us to come back to his local silk shop and buy stuff when done. Lessons in india: everybody loves you, because you might have money (more on that later)
For now, i must back to the world of web search for helpful info regarding reinstatement of passports in india...
on the last night of our 40 hour train ride to Varanasi, someone sneakily stole my passport, money, credit cards, and camera...funny how it seemed keeping everything iimportant and in one place near to me was a good idea at the time...
but no worries! koichinta nahin in hindi!
more adventure and india exploration awaits, just with a new twist (lime please!)
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