U3A

Monday  9th June 2014
–  Shoreline  Series 2 :  Episode  3 of 13
Lambert’s Bay to Table Bay
West Coast Fossil Park and history of Fishing with
Information on Killer Pelicans and Black Harriers
10H00  at Formosa Garden Village Lounge
Co-ordinator:  Christo Vlok  044-533-5155

Tuesday  10th June 2014
–  Italian Conversation
09H45  at 12 Challenge Drive
Co-ordinator:  Brenda Hardy  044-533-5489

Wednesday  11th  June  2014
– Art History : The Private Life of a Masterpiece
Dutch Artist Johannes Vermeer’s painting anticipates
the invention of the Camera by 200 years
10H00  at Formosa Garden Village Lounge
Co-ordinator:  Angela Embleton  044-533-1437

Wednesday  11th  June  2014
–  U3A Plett  Social Bridge Club
General lessons for improving players, help
and supervised Bridge in a friendly atmosphere
13H45  at the Angling Club
Co-ordinator:  Michael Webb  082-226-7280

Friday  13th June  2014
–  French Conversation
10H00 at  7 Glennifer Street
Co-ordinator:  Merle Decot  044-533-5879

Friday  13th June  2014
–  Mah-jong
Learn and play this ancient and fascinating game
14H00  at Formosa Garden Village Small Dining Room
Co-ordinator:  Amelia White  044-533-0113

The Basic Guidelines On Dogs Life Span

Do you know that your dog is at the complete mercy of all the choices you make for his health and well-being? The options you have and the choices you make will not only affect how long your dog will be with you, but also the comfort and quality of life he has while he is with you. So, if you really want to know how to extend dog life span easily, read the tips given in this article: 1. If you have a male dog, don’t neuter it before his 1 year of age. Male dogs can grow up to 20% bigger than female dogs and therefore, they need extra testosterone for proper muscle development that would help them support their extra large skeleton. 2. Whenever possible, it is good to remember that our dogs have the higher chance to extend their life span by 1 year and 8 months longer when they are fit and healthy. When we say fit, it simply means that they have to be lean. Not in the sense that they no longer have the fats and chubby look whenever we look at them and hug them. Of course, a dog should be a little bit cuddly. Being lean is being healthy for them. They should not be overweight and at the same time, underweight. When we feed them, we should consider giving them the balanced diet that they need. In that way, we are promoting a healthy approach for our dogs and pets. 3. When looking for the food of your dog, it is always good to check on the label. The first thing that you should check would be the calcium phosphorus ratio. It should be 1.2:1. This ratio is highly recommended because they need this for their growth and bone structure. 4. Not all the vaccines that are posted in the web are helpful. It is always good to act your veterinarian which ones are the most effective.

5. Doing research is one of the many things that can be beneficial when you want to extend the lifespan of your dog. There are a lot of resources online and that would mean finding information for quality nutrition. 6. For the record, corn is not a good source of protein and is considered as a kind of food that is difficult to digest by dogs. For that reason, corn should not be given to dogs because they might develop indigestion that might lead to complications. 7. Know the different cancer-causing agents – Do you know that there are many different dog cancer-causing agents? And believe it or not, some of them are included in many dog foods commercially sold. Thus, it is really necessary that you do your research on this to extend the dog life span of your dog.

Extending the dog life span of your dog is not that hard. You simply have to be aware of the things that can actually decrease their lifespan and of course those that can prolong their lifespan.

Lower-body Causes of Back Pain (and How to Fix Them)

(PART 2)

Performing these exercises on a regular basis will help alleviate pain in your  lower back (as well as in the feet, ankles, knees and hips). Corrective Exercises for the Feet and Ankles Golf Ball Roll     Overpronation leads to wear and tear of the plantar fascia and degeneration of other structures on the underside of the foot. Over time this can lead to immobility of the foot. This self-myofascial massage technique can help regenerate the tissue on the underside of the feet, allowing the structures to be more mobile. Roll a golf ball at least once daily on the underside of each foot for 30 to 60 seconds, concentrating on any sore spots they find.

Calf Massage  Musculoskeletal deviations of the feet and ankles can cause tightness and restrictions in the calf muscles. Using a tennis ball to self-massage the calves is a great way to help rejuvenate and restore health to these muscles so the ankle and foot can move more effectively. This exercise can improve foot and ankle function, which will help take stress off the structures of the lower back.Sit back against a wall or couch and place a tennis ball (or harder ball like a baseball if more pressure is needed) under the calf. Raise the ball up slightly by placing it on top of a book to take pressure off the knee, if necessary. Massage each sore spot he or she finds for 20 to 30 seconds and then move the ball to another spot. Do both legs. Calf Stretch on a BOSUThere are many muscles that originate on the lower leg and wrap around the ankle before inserting on the underside of the foot (Gray, 1985). When these muscles are tight they can restrict mobility of the ankle and foot. (Note: Use the “Golf Ball Roll” and “Calf Massage” exercises outlined above to help warm up the muscles before doing this stretch.)Stand in a split stance on top of a BOSU Balance Trainer, with the hands on top of a table or against the wall to assist with balance. Put the majority of your  weight into the back foot, straighten the back leg, supinate the foot (i.e., arch raised and foot rolled out) and push downward with the heel. Then gently bend the knee of the leg that is back, pronate the foot (i.e., roll their foot in) and then return to the starting position. As the leg goes from straight to bent, the foot, ankle and knee should roll in toward the midline of the body. Perform this exercise daily for about six to eight repetitions on each side. Corrective Exercises for the Hips Tennis Ball Under the GlutesThe gluteus maximus muscle helps control rotation of the leg and the hip socket (Golding and Golding, 2003). Using a tennis ball to release and rejuvenate this muscle (and the other smaller hip rotators muscles of this area) will enable the leg to rotate more freely in the hip socket.Lie on the floor with the knees bent; place a tennis ball under one side of the glutes. Move around on the tennis ball to find a sore spot, stay there for 10 to 20 seconds as the tension releases, and then move to a new spot. Perform at least once a day for about two to three minutes on each side.

Tennis Ball on Hip FlexorsThe hip flexor muscles originate on the lumbar spine, cross the pelvis and attach to the top of the leg. They also help control rotation of the leg and hip socket. Performing the following massage technique with a tennis ball is an effective way to increase hip mobility.Lie face down and place a tennis ball under the front of the hip/leg and find a sore spot. Maintain  pressure on the sore spot for 10 to 20 seconds until the sensation lessens, and then move the ball up and onto the abdominal region, releasing sore spots along the way from the top of the hip to just beside the bellybutton. (Note: Do not place the tennis ball on the sensitive areas just to the side of the pubic bone, where the leg meets the groin.) Perform this exercise once per day for about one to two minutes on each side.

Foam Roller on Side and Front of LegThere are two other important structures on the upper leg that help control rotation of the hip and leg. The iliotibial band connects the gluteal muscles to the lower leg, and the rectus femoris, which is a quadriceps muscle, originates on the pelvis and connects to the kneecap. These structures must be healthy and flexible to enable the hip, knee and lower leg to work correctly.Lie over a foam roller placed perpendicular to the upper leg. Roll your body to the side so the front and outside of the upper leg makes contact with the roller. Roll on any sore spots you find.

Do each leg for approximately one to two minutes every day. (Note: If the pressure of the foam roller is too much for you, you can regress this exercise by placing a tennis ball under the side and front of the leg while you are lying down.)

Restrictions in the muscles that enable the feet, ankles and hips to function correctly directly affect the amount of stress experienced by the lower back. Applying the effective corrective exercise strategies provided, you can perform better and experience substantially less lower-back pain.ReferencesAmerican Chiropractic Association (2013). Global Burden of Diseases, Injuries and Risk Factors Study.American Council on Exercise (2010). ACE Personal Trainer Manual (Fourth Edition). San Diego, Calif.: American Council on Exercise.Golding, L.A. and Golding, S.M. (2003). Fitness Professional’s Guide to Musculoskeletal Anatomy and Human Movement. Monterey, Calif.: Healthy Learning.Gray, H. (1995). Gray’s Anatomy. New York: Barnes and Noble Books. Kendall, F.P. et al. (2005). Muscles Testing and Function with Posture and Pain Researched By : Kátia C. Rowlands – PLETT  PILATES ; SPINNING & FITNESS STUDIO – 082 513 4256