A Quick Look at Today's Essential Oil Distillation Techniques

This is an interesting article on the how of essential oils and what you should be looking for when you purchase essential oils for aromatherapy. You can get my free aromatherapy e-book when you sign up for Zesty at Alternativley Healthier

By Michelle Allen

Browsing the Aromatherapy market, especially medicinal grade essential oils, you'll find a great many methods of essential oil production. Labels like 'SCO2', 'Hydro-distilled', and 'Absolute' are common, amongst the most popular 'steam distilled' varieties. Some of these methods employ very high-technology equipment, technology that was not available to the average distiller only 25 years ago. Which method produces the best oil? It seems that each distillation process has plants with which it works best, and there's not a 'best way' for making the most healing essential oils. And like many artesian processes, there are many other factors determining an oil's quality: the health and vigor of the plant itself, it's cultivation method (farmed, organic, wildcrafted, etc.), the weather during that growing season, and the skill and intention of the grower and distiller. Here's a great review of essential oil distillation techniques used today, so you can understand what you're buying and using when shopping for essential oils...

Steam and Hydro-Distillation

Steam distillation, the most common method of essential oil production, involves the flow of steam into a chamber holding the raw plant material. The steam causes small sacs containing essential oil to burst. The oil is then carried by the steam out of the chamber and into a chilled condenser, where the steam once again becomes water. (Hydro-distillation is a similar process where the plant material is boiled, with the resultant steam being captured and condensed). The oil and water are then separated; the water, referred to as a hydrosol, can be retained as it will have some of the plant essence. Rose hydrosol, for example, is commonly used for it's mild antiseptic and soothing properties, as well as it's pleasing floral aroma.

Several parameters determine the quality of a steam distilled essential oil. Besides the quality of the plant material itself, there is the distilling time, temperature, and pressure. Aromatic oils are very complex - each is made up of many distinct molecules which come together to form the oil's aroma and therapeutic properties. Some of these molecules are delicate structures which will be altered by harsh environmental conditions. So, much like a fine meal is more flavorful when made with patience, oils generally benefit from patient processing.

The temperature of the extraction chamber cannot be too high, lest some components of the oil be altered or destroyed. The same is true of the chamber's pressure. Lavender essential oil, for example, should not be processed at over 245 degrees F and three pounds per square inch of pressure (3 psi). Higher temperatures and/or pressures result in a 'harsh' aroma - more chemical than floral - and lessen the oil's therapeutic effects. Also, the extraction period must be allowed to continue for a certain period of time in order to flush ALL the oil's components from the plant, as some are released more quickly than others.

High temperatures and pressures are often used to produces large quantities of oil in a short period of time. The oils are often destined for use in cosmetic and food products, but can sold as essential oils for use in aromatherapy. These oils will be less expensive, though they are of limited therapeutic value.

The Exquisite Absolutes

Some plants, and their flowers cannot be processed through steam distilling. They are too delicate, or their fragrance and therapeutic essences will not be totally released by water. These oils will be produced as 'absolutes - and while not technically considered essential oils they can still be of therapeutic value (the technical description of an essential oil is the aromatic compounds of a plant produced by steam distillation). Jasmine oil and Rose oil in particular are delicate flowers who's oils are often found in absolute form. Jasmine oil is only found as an absolute, whereas rose is available in both a a steam distilled form and as an absolute.

Making an absolute is a two-step process - the first involves the hydrocarbon solvent extraction of a 'concrete' from the plant material, a semi-solid mixture of typically 50% wax and 50% volatile oil. This concrete is again processed using alcohol of the type found in beer, wine, etc., in which the wax does not dissolve. The volatile plant oil separates into the alcohol and this mixture is removed. The alcohol is then evaporated and the result is an almost pure plant extract - depending on the care taken in the evaporation process, only minute quantities of ethyl alcohol should remain. The use of solvents in the extraction process notwithstanding, absolutes can have incredibly deep and complex aromas.

What are CO's and Super Critical CO2's?

The most modern technologies are Carbon Dioxide and Supercritical Carbon Dioxide distillation. Both methods involve the use of carbon dioxide as the solvent which carries the essential oil away from the raw plant material - though the gas essentially acts as the steam in steam distillation. The only difference between the two are the temperatures and pressures used - though neither uses a temperature greater than 87 degrees. With release of the pressure in either process, the carbon dioxide escapes in its gaseous form, leaving the essential oil behind.

Carbon dioxide methods have significant advantages. There are no solvent residues left behind, and the resultant product is perfectly pure. There is no heat applied to the plant material or essential oil to alter it in any way. The oil produced is very accurate with respect to the original state of the plant. The CO2 methods also are the most efficient, producing the most oil per amount of plant (one of the reasons for the high cost of essential oils is the low yield of oil from most plants - one ton of Rose petals produces less than 1 pound of oil, for example). The efficiency of CO2 extraction is particularly important when rare species are involved, such as Indian Sandalwood - less of the plant is needed to produce an equivalent amount of oil.

The Simple Cold Press

Cold pressing from the rinds of citrus fruit produces oils such as Bergamot, Sweet Orange, Lemon, Lime, and the like. This involves the simple pressing of the peels at about 120 degrees. Little, if any, alteration from the oil's original makeup occurs - these oils retain their bright and uplifting aromas, like that of smelling a wonderfully ripe fruit.

Is there a Best Method?

CO2's, with some obvious advantages, are not always the best choice for a particular need. They still are the most expensive, despite their higher yields. The resultant product differs slightly compared to one produced another way - the oils produced by steam distillation of some plants may sometimes be found to have a more agreeable aroma. Patchouli oil, for example, seems to benefit from the steam distillation process by becoming a little warmer and richer. Many other essential oils are quite effectively produced via steam distillation, with little alteration from the original plant state. Oils from other plant species do seem more 'complete' with CO2 processing, with Frankincense oil and most of the 'spice' oils being good examples where a little something special is present in the aroma. This likely translates to greater therapeutic properties.

Producing well-rounded essential oils is skill requiring years of experience - it takes the work of a dedicated artesian at every step. The making of a great essential oil relies far more on knowledge and experience than it does on the particular extraction method. There are of course legitimate reasons to select one distillation method over another. In the end, as is often the case in aromatherapy, your own sense of smell can tell you which oil will work best for you.

About the Author:

More information on essential oil news and research is available through Ananda Aromatherapy - an online source for therapeutic grade essential oils.

How Women Gain Muscle

You go girl! ka

By Westy

If you take a look at women in today's society, you will see that it is becoming more and more appropriate for women to build their muscles. If you are a woman who is interested in building muscles in the same way that a man does, there is no reason that you can't do that for your body.

You will find that the fitness programs that are available for bodybuilding are usually geared toward the men. You will be able to find a program that is right for you if you take the time to look around.

There are some major differences in the way that men's and women's bodies work. The differences are primarily on the inside of the body. The hormonal differences between men and women will be what makes the biggest difference on the way that muscles are built on the female body.

Because testosterone is the primary reason that men develop muscles in the way that they do, many women have begun to use the hormone in their own bodybuilding efforts. This has caused some negative results for many women.

But wait, who said women can't become fit? They can have a leaner body figure even without having much of the male hormone. Although they may progress a little slow compared to the way men build muscles, women can really bring in some 6 packs on their abdomen and have some amazing firm humps for themselves. If men would claim that women will never catch up to them in terms of how much muscles they are going to build, well they are wrong. Women can have the exact muscles as men do although it will necessitate more strenuous and time consuming activities.

The exercises that are used are basically the same for men and women. Just as you will find men doing squats, bench presses, shoulder presses and chin ups, you will find women doing the same thing to build up their muscles.

Regarding diet, women must never forget to bring in all the necessary caloric requirements. A gram of protein per pound of your weight must be followed during your meals. Eat more frequently, about 5 times or more daily rather than just eating 3 huge meals. Protein shakes are also recommended. Moreover, water is also of the essence. Water therapy helps replenish your system with your lost fluids during times of workout.

Make sure that the foods that are eaten are lean and well prepared. If all of the same techniques are used for a woman that are used for a man, there will be an increase in the size of the woman's muscles.

About the Author:

Westy's Workouts provides you with the best natural bodybuilding and weight lifting advice on the net. Find Building Muscle For Women for growing strong FAST at Muscle Building For Women. Your SIZE depends on it!

Discover The Three Types Of Exercises

By Colon Bolden

Exercise is the central ingredient of good health. It tones the muscles, strengthens the bones, and makes the heart and lungs work wonderful. It increases your physical reserve and your vitality. Exercise eases depression, assists the function of the bowels, leads to sound sleep, and aids in every activity of your daily life. Exercise helps prevent heart disease, high blood pressure, stroke, and many more diseases. During exercise for the body comes in three different types:

Strengthening Exercise

Strengthening exercises are the traditional body building exercises that build stronger muscles. These exercises can be very helpful in improving function in a particular body part after surgery where it's necessary to rebuild strength. They also help to strengthen your bones, since bones react to stress by becoming stronger; they can help strengthen bones even at advanced ages. When using strengthening exercises you should never use anabolic steroids or any other drugs because you may damage your future health. Examples of strengthening exercises are squeezing balls, lifting weights, and doing push-ups or pull-ups.

Stretching Exercise

Stretching exercises are designed to help keep you loose. These exercises are truly important because everyone should be doing these exercises all the time and they don't have many direct effects on health. Stretching can be of great benefit for an example, if you have a joint that's stiff because of arthritis or an injury. There's nothing strange about the stretching process. Any body part that you can't completely straighten or bend needs to be frequently and repeatedly stretched. A good rule is at least twice daily. Over weeks or months, you can often regain motion of that body part. An example of a stretching exercise is like toe touching without the bounce.

Aerobic Exercise

Aerobic exercises is the most important of the three. It's the key to fitness and vitality. The word aerobic means that during the exercise period, the oxygen that you breathe in balances the oxygen that you use up. A number of good things happen while during this exercise. Your heart speeds up to pump larger amounts of blood. You breathe more frequently and more deeply to increase the oxygen transfer from the lungs to the blood. Your body develops increased heat and compensates by sweating to keep your temperature normal. At the same time you build endurance which improves the function of all the cells of the body where you become more fit.

It's never too soon to develop the habit of lifetime exercise. It's never too late to begin an exercise program and to experience the dramatic benefits. If you haven't been exercising for some time, start at a lower level of physical activity than a more active person would until you build yourself up.

About the Author:

Colon Bolden is a top internet marketer in the home base business industry. He has the internet knowledge working with marketers around the globe. Colon Bolden devotes his time and energy into making sure his team of professionals experience the same kind of online success.

Yoga Techniques Essential Information For Beginners

Yoga is a terrific overall body exercise. When I say exercise for the body, I am including the mind and spirit as well. It reaches all aspects of your bodies needs and improves health. ka

By Le Vinson

This Yoga Techniques article is intended for newbies, no advanced knowledge needed to understand this topic so why not give it a try?

The ancient art of yoga relies on a complex set of breathing techniques, physical postures and meditations to increase spirituality and promote good health. The practice of yoga techniques is incredibly wide and varied nowadays particularly in the West. The choice of certain yoga techniques over others comes down to personal choice, since every person has an individual way of judging physical and spiritual growth. The difference between the yoga techniques usually lies in the yoga positions, or, as they are called in the yoga lingo, the asanas. This is the factor that justifies the necessity for a yoga instructor to guide the apprentice through the various yoga techniques in the most correct of ways.

The ways to approach the yoga techniques differ, and some trainees choose to go to yoga classes and try different styles, while others search on the Internet to identify postures, health benefits and even risks. For yoga practice at home, DVDs and videos make the more cost-effective alternative, although it is not the safest.

Here are the common yoga techniques variants available with most styles. These are: total relaxation and meditation, proper joint movement, proper posture and correct breathing. It is commonly believed that with a combined practice of the five yoga techniques, an improvement in body and mind evolution is achieved. You can perform yoga while sitting, standing or lying. Furthermore, there are different difficulty degrees in performing yoga techniques, and they have to be adapted to the level of yoga knowledge of the apprentice.

The masters or the gurus may perform yoga techniques which go beyond the level of the five standards mentioned above. For example, Hong-Sau is a technique that stresses out the use of the latent powers of concentration with the purpose of overcoming the potential disturbing elements in the background by the extreme focusing on a particular set goal. Another yoga technique is Aum; its aim is to extend one's awareness beyond the common human awareness. Nevertheless, such superior yoga techniques can be gradually reached or approached by anyone who makes progress with the practice.

Overall, yoga techniques of any kind significantly contribute to health improvement. Those who practice yoga consistently claim to have increased self-awareness, flexibility, overall body energy and the mental power.

No surefire way of learning more than reading some more articles. Please keep browsing the site for Yoga Techniques. Thanks for reading.

About the Author:

Le Vinson is the author of many articles about Yoga Techniques. If you want to learn more about Yoga, check out his web page now for more information. Thanks for reading Le Vinson's article about Yoga Techniques. This and other unique content 'yoga techniques' articles are available with free reprint rights.

Resources - The Importance of Physical Fitness

The new year is a great time to start over. Get off the couch and get healthy. ka

By Marc Bauer

The first order of business with any exercise plan, especially if you are a "dyed-in-the-wool" couch potato, is to consult with your health care provider.

If we have cardiac factors, your alloy might wish to perform a highlight exam to settle a protected turn of practice for you.

Certain complications of a small diseases will additionally foreordain what sort of practice module we can take on. Activities similar to weightlifting, jogging, or high-impact gymnastics can presumably poise a risk for people with diabetic retinopathy due to a risk for serve red blood vessel repairs as well as probable "retinal detachment."

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

About the Author:

Go here for information on planet fitness ? la fitness Read more : Weight loss You can get a unique content version of this article from the Uber Article Directory.

Aromatherapy Cures

Get your free Guide to Aromatherapy at Alternatively Healthier ka

By Fedrinand Mekinsy

The content of aromatherapy gift baskets differs from one seller to another, but varieties do exist in the same shop too. Thus, instead of naturally scented body lotions you can go for a basket that includes aromatherapy bath salts for instance. The common element in all aromatherapy gift baskets is represented by the essential oils. One cannot practice aromatherapy without these key extracts that make the very basis of any therapy session. Then, though much more rarely, aromatherapy gift baskets could also include some form of diffusers, but the cost of such packages would be a little higher.

Aromatherapy soy candles are made of 100% pure soy wax that ensures a clean-burning period without any dripping or soot formation. Quality aromatherapy soy candles include only herbal colorants, meaning that the shades of green, rose, yellow or blue are the result of mixing natural pigments extracted from different herbs. Moreover, the element that distinguishes these candles from scented products is the all natural presence of essential oils in the composition. Here are a few features of aromatherapy soy candles that you should consider before making a purchase; yet, the products will very much speak for themselves once you try them for yourself.

The effects of aromatherapy on the nervous central system are well known, which is why most applications revolve around this impact on mood and positive psychological response that has been reported to function. Thus, certain herbal extracts and essential oils like rosemary and lavender, for instance, have been proved to trigger brain alertness and an increase in the nervous electrical activity. The effects of aromatherapy are constantly noticed on groups of people who are exposed to the inhalation of a scent. Afterward, researchers can measure the level of relaxation or alertness, depending on the substance the subjects were exposed to.

Since of all senses, smell is the first to influence our health and emotions, which makes it perfect to use for healing purposes. The tools to operate such changes on our bodies are aromatherapy oils or essential oils that are basically volatile substances extracted by means of steam distillation or pressing. The applications of aromatherapy oils are extremely vast but the most common and popular to use are massage and body care with all that they include: perfumes, body lotions, bath salts, hair shampoos and more. In this context, the attribute of aromatherapy oils that surely seems overused is the relaxing and uplifting one.

Last but not least, the combination of massage and aromatherapy for depression cases has been one of the most fortunate and praised so far. The massage opens the energetic channels, stimulates the pressure points and allows for a direct and quick passage of the aromatic oils from the skin surface into the bloodstream. The relaxation level achieved through massage is much higher than that resulting from aromatherapy alone since more senses are stimulated at the same time. Constant therapeutic sessions of aromatherapy massage could actually help one get rid of the troublesome depressive episodes.

One further advantage of aromatherapy massage is the possibility for the essential oils to get absorbed into the skin, which would explain a higher efficiency rate and more benefits for one's health. Here are just a few examples of the properties specific to the fragrances used in aromatherapy massage. Chamomile, orange, geranium and lavender are great for their calming and relaxing properties at the level of the central nervous system. Rosemary boosts up the energy levels and cleanses the body while tea tree, pine and eucalyptus have a great impact at the level of the respiratory system.

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Play Ball Not Playstation

We have a huge problem with computer games in our house with one of our children who is definitely addicted. I wish we had never bought that first GameCube. ka

By Jennifer Dumas

Organized youth sports that promote life-long healthy habits are a great alternative to TV and video games. Would you like to see your child off the couch and on the ball field?

We all know that exercise helps us maintain a healthy weight but it also has many hidden benefits!

Youth sports help children develop friendships with peers that have similar goals and interests. Additionally, these friendships are easily monitored by involved parents and coaches. There is no easier way to know who your child is with and what they are doing!

Do you know your child's friends? There is no easier way to monitor who your child is with and what they are doing! Organized sports allow children the opportunity to meet other kids with similar goals and interests. These friendships are almost always supervised by coaches and parents.

Does your child work well with others? Children quickly learn that teamwork is essential to their success. They identify strengths in their peers and find ways to utilize those strengths to achieve their common goal. They learn that it is to their benefit to stop and help a teammate develop a skill and become mentors their peers.

This is a win win situation for both parents and children! Children develop important life skills that will have lasting effects both physically, mentally, cognitively and socially. Parents have the piece of mind of always knowing where their children are and who they are with!

Parents this is a win win situation! Organized sports are a great way for Children to develop important life skills that will have lasting effects both physically,mentally, cognitively and socially. As a bonus, parents have the piece of mind of knowing where their children are and who they are with!

About the Author:

Jennifer Dumas is the mother of 2 and a dedicated SPORTS MOM . She is the owner of sportsmomboutique.com a website featuring customized stylish apparel for the mom who is her child's BIGGEST fan!

Benefit Both Your Mind and Body With Yoga

By Kim Allarie

Yoga is very fashionable these days, and without a doubt, it has numerous benefits. It has a low frequency of injury, it lowers stress levels and anxiety, and improves muscle strength. And maybe best of all, it really doesn't seem like exercise. So how come more people don't take up the practice of simple yoga?

Those who are uninitiated to yoga think that it's mystical and passive, a "New Age" activity that doesn't relate to everyday life. Oftentimes, these days, people experience a vacuum in their lives because most of their activity is directed outward. And just as often, to get back to health and balance, they're going to have to redirect their attention inward, to go back to experiencing self.

In fact, yoga is an Indian discipline that has been practiced for more than 5000 years. Yet, here, it still boasts few followers. Almost half of the American adult population swims, while about 25% run or jog, but only 2% practice yoga.

The word yoga derives from the Sanskrit root yuj, meaning to yoke or connect. Through yoga's various techniques, one is said to arrive at mental and physical equilibrium, better health and inner peace. It has been described as providing, in effect, a "work-in" rather than a workout.

There are at least eight main branches of yoga, with several variations of each. Essentially, though, only two are concerned with exercise. Those are kundalini yoga and hatha yoga.

Hatha is the most popular type of yoga in the Western world. It is a slow-paced discipline that emphasizes controlled breathing and assuming various physical poses. It is said to aid the nervous system, the glands and the vital organs.

Kundalini yoga, introduced to this country in 1969 by Yogi Bhajan, is more active than hatha yoga, and combines various movements, modes of breathing, and meditation. With kundalini yoga, the idea is that body energy is coiled below the base of the spine and this energy can be tapped so that it will travel upward through the different chakras or energy centers until it reaches the top of the head. When one arrives here, it is said that you have reached your fullest potential.

There are 84 basic yoga positions, classically speaking, also called asanas. These are done in tandem with special breathing techniques. The asanas or yoga positions can be simple twists and bends, or can be as complicated as pretzel-like contortions that only the most advanced practitioners are capable of. These various positions help build flexibility and make muscles longer. When used with proper breathing, they can help you rid your body of tension. The utilization of static holds helps isolate and strength in particular muscles.

Asanas have evolved over the centuries so that they now exercise every nerve, muscle and gland in the body. They can give you a fine and toned physique that is elastic and not musclebound, but strong. In addition, these asanas can help keep the body well and free of disease. Asanas can also help soothe the nerves and reduce fatigue. However, perhaps their real importance comes from the way they discipline and train one's mind.

About the Author:

Learn more about the practice of yoga at Simple Yoga Essentials, a guide to simple yoga exercises that will improve your body, mind and spirit.

Facts About Aromatherapy Soy Candles

Happy New Year from the Taekwondo-Network. Check out our sister site: Alternatively-Healthier for more information on aromatherapy. Sign up for the ezine, Zesty, and receive a free Guide to Aromatherapy.

By Ferdinand Mekinsy

More recently, the field of aromatherapy has extended to the manufacturing of various products for the general household freshening or as bug repellent elements. Presently, essential oils are also generally used in the design of cosmetic commodities such as perfumes, soaps, facial toners and lotions; the natural components make the products a lot more reliable and safer to use.

Aromatherapy candles are ideal for the soothing of headaches, the calming of the irritated sinus or in the treatment of asthma and allergy symptoms. Moreover, natural fragrances have great tension and anxiety releasing properties with applications in every day life. The blends of essential oils are not limited to the making of aromatherapy candles, they are also included in the composition of soaps, sprays, body lotions and bath salts. Simple natural treatments, this is the motto that best describes the extensive usage of aromatherapy candles by people all over the world. How do aromatherapy candles work and how good are they for one's health?

The best applications for aromatherapy remedies are those that target the improvement of nervous conditions like high irritability, sleeplessness, concentration deficiencies and the like. Depending on how severe the problem is, more or less intense aromatherapy remedies can be used but only at the recommendation of an expert. Thus, candles and herbal bath salts can improve the mood and allow one to develop the relaxation state necessary for a good night' rest. More severe conditions involve the controlled exposure to more complex aromatherapy remedies preferably in a therapeutic professional environment.

Mention must be made that aromatherapy for depression is very often misunderstood and conducted improperly or superficially. Using essential oils at home could be a true relief, but you should also consider the instructions or the recommendations of the therapist; the best results in the use of aromatherapy for depression treatment have been registered with the practice in an organized professional environment. Thus, the therapist has a direct control of the session and the exposure to more concentrated doses of volatile oils triggers a better response on the part of the nervous system. The inhalation of the extracts is often gradual and closely supervised so that no side effects may appear.

Aromatherapy soy candles are made of 100% pure soy wax that ensures a clean-burning period without any dripping or soot formation. Quality aromatherapy soy candles include only herbal colorants, meaning that the shades of green, rose, yellow or blue are the result of mixing natural pigments extracted from different herbs. Moreover, the element that distinguishes these candles from scented products is the all natural presence of essential oils in the composition. Here are a few features of aromatherapy soy candles that you should consider before making a purchase; yet, the products will very much speak for themselves once you try them for yourself.

The ways of procuring essential oils are closely connected with the variety of aromatherapy recipes. Even when made from the same plant, the oils vary in terms of concentration and properties. To start from a basic example, keep in mind the fact that the essential oils can be extracted from blossoms, roots, wood or from the entire plant. The creation of the aromatherapy recipes is just the beginning of a process that starts with the distillation, the maceration, the pressing or the solvent extraction of the essential oils. The specificity of one recipe or another will thus depend on the manufacturing of the essential oils too.

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Learn More About Aromatherapy here Aromatherapy For Soothing Headache Also you can get general hints and more articles on aromatherapy and alternative medicine here Online Solutions Get a totally unique version of this article from our article submission service

Joint Examination by Physiotherapists

Interesting article on the basics of physiotherapy. ka

By Jonathan Blood Smyth

We thrive on participating in and completing many different activities which to a large extent depend on the condition of our body joints, from the large joints of locomotion (hips, knees) to the small joints such as the temporo-mandibular for speaking and eating. Our well-designed and durable joints do a very good job of allowing us to get about and involve ourselves in activity. Damage to our joints can be the result of disease, illness or trauma and this can restrict our mobility and reduce our functional capacity. Joint examination is a core ability of physiotherapists, consisting of a logical assessment, testing to find an abnormality and targeting of the treatment plan to these problems.

In the human body the junction between two bones is called a joint and they can function as movement, weight bearing or force transmission joints according to their structure. The shoulder is a movement joint, the symphysis pubis a force transmission joint and the hip a weight bearing and movement joint. Synovial joints are the most common type, making up all of our major obviously useful joints. Articular cartilage lines the bone ends to reduce friction and allow effortless movement, the synovial membrane lining the joint secretes synovial fluid and the joint capsule, a ligamentous bag, supports the joint against stresses.

Physiotherapy examination of a joint starts with observing how the person uses the joint as they move into the consultation room and sit down. They may hold the joint protectively in a low-risk position, move carefully and guardedly to avoid stressing the joint or splint the joint in some way. The physio takes a history then looks at the joint, noting any deformity, warmth, swelling or effusion, all signs of inflammation. A cool, non-swollen joint in a good position may still have a problem but it is not acute and will need to be searched for. A hot joint with tight swelling will need immediate treatment with the acute injury protocols.

After the visual examination the physiotherapist will palpate the joint and surrounding structures, which means exploring or stressing an area logically with the fingers or hand, an important physio skill to clarify the diagnosis. The physio will palpate around the joint margins, the joint line itself, the tendon insertions and the ligaments surrounding the joint. Effusion, which means the presence of synovial fluid in a joint, can be felt by the resistance it gives if it is tight, by its thickness and plasticity if it is sticky and by the way it can be moved around the joint if it watery.

Assessment of the active joint ranges of motion is routinely recorded by the physiotherapist, who also records why the joint range is not full and states the results in degrees or as a proportion of normal. The physio then tests the passive joint ranges, with the patient relaxing the joint, to see if there are restrictions or pain with this technique. If the patient cant move their joint through its full range but the physiotherapist can then muscular weakness or pain is the likely limiting reason. If the patients own movement is limited and the physio can get no more on testing, then stiffness of the joint and/or pain may be involved.

Passive testing of the joint ligaments is an important part of physiotherapy examination as the ligaments are integral to normal joint function. Ligaments should take the full stress of a persons strength in most major joints without any pain or other problems. Systematically testing the ligaments can identify an injured, painful, stretched or absent ligamentous structure. Muscle testing is done using the Oxford scale of 0-5, taking into account that pain and anxiety may change the muscular force a patient is able or willing to exert. Sensibility and joint position testing can be useful to see if the brain is receiving the correct feedback information it needs from the joint to plan effective and safe movement.

Functional testing of the joint in normal activities and typical postures may be used by the physiotherapist particularly if the joint examination has not indicated clear problems. This way any deficiencies that may not have been obvious on less stressful testing can become evident.

About the Author:

Jonathan Blood Smyth is a Superintendent of Physiotherapy at an NHS hospital in the South-West of the UK. He specialises in orthopaedic conditions and looking after joint replacements as well as managing chronic pain. Visit the website he edits if you are looking for physiothrapists in Southampton.

Understanding Weight Loss Basics

I figured we could all use some diet tips after the holidays. ka

By Ron George

Persons who need to lose weight are constantly searching for diets that work. The trick isn't really finding a diet plan that works, but rather locating a diet to which a person can stick. The 46.8 billion dollar diet industry (as of 2005) depends not on people staying healthy and staying thin, but rather on people taking an endless yo-yo ride between health and fat. Because repeat business brings in the cash, the focus is surely on the roller coaster reality of poor living followed by short stints of diets and health programs.

Here's a fat loss diet that sheds pounds. Combine limiting caloric intake to 1000 calories a day with at least 30 minutes of exercise at least 5 days a week. That diet will result in shedding weight. Only two small things.

#1 cravings will likely end the diet. Sooner or later, particularly after returning home from work outs, those 1000 calories won't be sufficient to satisfy. One piece of cake, or just one bag of chips, or one extra hot dog will soon motivate you to end the diet.

#2 the diet eventually finishes. You soon go back to eating the same old way. Next beach season, or next time to wear that dress or tuxedo, or next family trip, or basically the next time you glance at a looking glass on the way out of the gym it will be once again be diet time.

The best fat loss is one making a change to overall diet, permanently. More and more people are coming to realize that to lose weight it's best to make a whole lifestyle change, including healthier eating habits and more physical activity. The Sonoma Diet, created by Connie Guttersen, focuses on 10 power foods.

These are almonds, bell peppers, blueberries, broccoli, grapes, olive oil, spinach, strawberries, tomatoes and whole grains, combined with the diet of the Sonoma country, which includes Asian, Latin American and Mediterranean foods and dishes. The diet includes a wide selection of real, and enjoyable foods so it's easy to stay on it .

Want a diet that works? Shift the focus away from a short term diet to permanent eating habits that go along with an overall healthy and active lifestyle. That way you won't gain the pounds in the first place.

About the Author:

One of the most effective online diet programs is called Fat Loss 4 Idiots find out if it is as good as they claim, read our complete review on Fat Loss 4 Idiots and numerous other diet programs including Atkins and Jenny Craig Weight Loss.

Teach yourself Qigong easily

By James Brown

If you are reading this then you have already made the important decision, you are looking at qigong as a way to improve your life. Whether you are researching qigong as a way to improve your physical health or mental well being it doesn't matter, what matters is that you have taken the first step.

The big question when someone starts studying Qigong (or most other natural health processes) is "Will books on Qigong be enough?". Books are much cheaper than personal instruction in just about anything, but are qigong books going to be as much help as a personal qigong teacher?

Whether you choose to use books on qigong or find a personal teacher who will guide you through the gradual stages of qigong training depends on many things. Do you have a qigong teacher in your area, being the main one but of course there are other reasons that you may choose to learn from books rather than from a personal teacher.

Qigong books are usually very comprehensive and have lots of images as well as written instructions, this means that there can be a lot to absorb all at once. Rather than reading a section once and dumping the book because you can't take it all in straight away, take some time to read it again. Don't try and force all the information into your brain at one sitting, take some time to read and re-read your qigong book.

Having a regularly scheduled time when you will do nothing but study and practice qigong will help you to stay on your desired course. This regular schedule is why many people join classes when they want to learn anything, it isn't always possible to find a qigong class so the only other option is to learn it yourself through books and DVD's.

Learning anything that is worth knowing takes time, it may be tempting to just jump from one part of your qigong book to another part later on that looks more interesting or easier. Missing out a few lessons or even a few pages may not seem that important to you but learning qigong is a process and you can do yourself more harm than good by jumping just a few steps ahead of yourself.

Once you have cleared a space in your living room or bedroom or any other room in your house where you will not be disturbed, get your qigong book ready and start following it. It may be worth using something to keep the book open and also to mark the page you are working on currently. Learning qigong (or anything else) from books is possible but it takes persistence and a level of dedication. The real benefit of working from books is that you can work at your own speed and at a time that is best for you rather than having to try and fit a qigong class into your busy work schedule.

About the Author:

With the right Qigong Books you can learn the exercises that have helped keep millions of people healthy for thousands of years.

Want to lose weight safely? Drink Green Tea

I absolutely adore green tea. But I must confess, white tea is my all time favorite. ka

By Julie Chan

Green tea seems to be the newest weapon to use with your weight control battles. Like other herbal teas you shouldn't use milk or sweeteners to help with the taste. It is just so simple to make, and if you replace your coffee with the green tea, you are replacing one bad with one really good beverage. Don't like green tea? Why not get the same benefits with green tea extract?

You can reduce body weight by stimulating the body's thermogenesis process drinking greet tea. This thermogenesis process helps to increase the expenditure of energy. It also helps to oxidize fat in the body. Many of the compounds found in the plants have this effect. You can get the same effects of diet pills such as ephidrine, but without all the dangerous side affects.

Green tea does not put pressure on the heart so is very safe for many of the overweight people who have or at the risk of developing hypertension and other cardiovascular problems. If you are in this unsafe group then using diet pills, especially those that contain ephedra are not an option. Drinking green tea and exercising at a moderate level will trim your waist line. Body cleansing is another option.

There are only two ways to lose weight: one way is by eating less (consuming fewer calories) and the other is by increasing expenditure of energy (using up more calories). Green tea works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea is a powerful antioxidant. Antioxidants have been proven to fight free radicals that fight against our immune system. By improving our immune system which happens with the regular use of green tea, will assist out bodies in protecting ourselves from diseases.

It is recommended that people who use green tea should remove other forms of caffeine from their diet such as tea and coffee. I caffeine is a concern be forewarned that decaffeinated green tea does not have the same benefits as regular green tea, because the processes for removing the caffeine destroys the healthful benefits of the plant.

If you choose to use green tea to assist in weight loss keep in mind you will need to watch what you consume. You will not be able to eat more to allow for the calories burnt off by green tea, or you won't lose weight. By taking in less calorie along with the benefits of green tea in speeding up metabolism you will also feel more energy and over time lose weight. To speed up the weight loss by even taking in fewer calories and exercising weight loss can also be quicker.

Green tea is a simple, easy and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

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Massive Strength Development with Pull Ups

By Marcus Martinez

It's no secret that the pull up is one of the most powerful tools in your strength, back and grip development arsenal. If this is the case, then why can most people only do one, and most likely with a lot of strain? Why do most people avoid pull ups like the plague even though they know the benefits? Most trainees don't do pull ups because they are hard! If you are looking to gain strength, the question is not IF you should include pull ups in your training, but HOW MANY.

Like many body weight training exercises, pull ups are an efficient exercise that incorporates a multitude of muscles during each rep. Few other workouts can hit your upper body and grip strength the way that pull ups can. Try busting a few and you'll find that your arms, shoulders, back, and abs all get hit at once.

All in all, you will develop a strong body by incorporating pull ups, but now the question is, what if you can't even do one!? As the saying goes, if you want to lift more, you have to lift more. If you want to do pull ups, you have to do pull ups. Here's a plan that will get you on your way.

One of the absolute best methods in increasing your pull ups that worked tremendously well for me is something called Grease the Groove. This method was taught by Russian Kettlebell instructor, Pavel Tsatsouline. The idea is that if you can only do one pull up, you obviously aren't going to be able to pump out a few reps. If you have access to a pull up bar, every time you pass by it, do that one pull up. Never go to failure, just do that one pull up or as many as you can do, but a few less. As the hours pass, you'll have done 10 or more pull ups. This is greasing the groove.

Say you don't have access to a pull up bar for a whole day (if you'd like to buy one, I recommend the Tactical Athlete Pull Up System). No problem! You can Grease the Groove during your gym session. During an hour long workout, try doing a few pull ups every 5 minutes or so. By the end of the hour, you'll have done at least 10 to 12 pull ups.

If you really want to get into doing pull ups and other workouts that require a stationary bar (like ring training), I recommend the Tactical Athlete Pull Up System produced and sold by TacticalAthlete.com. This system assembles easily in about 15 minutes and is perfect for a garage or outdoor location.

The height, portability, and stability of the Tactical Athlete Pull Up System are what make it special. The adjustable height allows you to do exercises with a full hang, no matter how tall you are. The portability also allows you to put it up wherever you want to workout, whether that be in your garage, backyard, or at a park. For doing pull ups, nothing beats it.

About the Author:

About the Author: Marcus Martinez can assist you in reaching your fitness goals. For fat loss information and tips for kettlebells visit his free exercise database.