030921 A firsthand account of how I kicked opioids after suffering a traumatic lower back injury in the line of duty. By Russ Cox, Retired SPD Sgt[1].

This is my story of how I kicked opioids. While at work during the winter of 2008 I fell and crushed the vertebrae in my lower back. The pain was incredible. It felt like the air went out of my upper body. That was in December. Since L& I was involved all the I’s had to be dotted and the T’s crossed so due to the waiting time for the claim to be processed. I was not operated on until April 15th.

270821 Sit to Stand Training to Help Achieve Lift Off

270821 Sit to Stand Training to Help Achieve Lift Off The following is reprinted with the permission of these wonderful and dedicated fitness for the elderly professionals. I might also add there will be many more to follow in this blog. By Mary Ann Wilson, RN The simple act of moving from a seated position … Continue reading 270821 Sit to Stand Training to Help Achieve Lift Off

200821 Adaptation by Daniel Pare, strength coach

Years ago, I used to work in a commercial gym. In that gym, there was a machine, and an older person was doing bench press in a Universal station. The stack is behind the bench and the handle is shaped like a T. I am looking at this person setting up to do bench-press. She positioned herself and started to bench-press.

150821 The upper back-barbell, dumbbell rows and tube rows

The upper back-barbell, dumbbell rows and tube rows Rows The barbell, dumbbell, and tube rows Each of these rows start out by taking a weight with a closed pronated hand position wider than shoulder width.Begin the movement by lifting the bar/dumbbell, elastic tubeing from the floor using good form and leg power. Use your legs … Continue reading 150821 The upper back-barbell, dumbbell rows and tube rows

080821 Single leg calf stretch

Stand up right, next to a door frame or a piece of equipment such as seen in the picture above. Notice how I'm leaning forward, in a straight line with my body. My left leg is positioned about a foot and a half behind the right foot. Once in this position lean further forward but … Continue reading 080821 Single leg calf stretch