TaiChi Health and Fitness

Portable Thoracic Rack / Thoracic Extension Rack

What is it for?

The T-rack is designed to mobilize your thoracic spine, the portion of your spine that has the ribs attached to it. This portion of your spine is the most immobile. Stiffness in this region puts undue load onto the other portions of your spine and furthermore to your shoulder girdle and pelvic girdles. Hence, when it becomes stiff, it causes discomfort and eventually pain to many areas of your body, including your lower back, neck and may even cause headaches.

Mobilizing this area is time dependant. What does this mean? The type of tissue that becomes stiff (the connective tissues about the joints) need to be stretched for prolonged periods to become mobile. Small time frame stretches will only make changes for brief periods. Hence, the Track is made for you to rest on for minutes to achieve this goal.

What type of conditions should I use it for?

The T-rack is designed for stiff thoracic spines (middle of your back—ribs attached). Because this area of your spine can contribute to so many painful conditions, there are numerous conditions that can be treated. Postural headaches, shoulder immobility (stiffness), neck pain and stiffness, nerve related arm pain and many more conditions.

The T-rack is also excellent for performance enhancement for athletes. Mobility of your thoracic spine is highly desirable for many sports including, swimming, triathlon, tennis, cricket bowling, and any other activity where overhead activities are needed.

Why the two raised curves?

The boney portion of your spine should not be placed on hard surfaces for obvious reasons, hence the T-rack is designed so that the exposed boney portion of your spine sits in between the two raised curves.

Why that angle?

Research into the thoracic spine indicated that the angle of the rack was the optimal angle of extension necessary for ‘normal’ movement capabilities.

Why the hard surface?

Soft surfaces such as a Swiss Ball or Gym ball will conform to the spine. Hence if your Thoracic spine is stiff then the ball will simply conform to this stiffness—not mobilizing it. Moreover, the already hypermobile (very flexiible ) portions of your spine will do all the mobility, further loading this area, eventually causing pain or injury.

Therefore the surface needs to be hard so that the stiff portions of your spine will have to conform to the shape of the rack, and hence mobilize them.

Why the head rest?

There are two reasons for the head rest. Firstly, everyone's back is a different length. By sliding the head rest you can adjust the rack to your length back. Secondly, it is important to avoid putting your neck into too much extension (back of your head going towards your back—looking up) as this position can compress important soft tissue structures at the base of your spine. Hence, the very back of your head sits flush on the head rest to avoid this extension of your cervical spine (neck).

How often do I use it?

Begin with small time frames (progression) on a regular basis. Two minutes is ample the first time you use the T-rack. This gives you an idea of how stiff your spine is and how your body reacts to the T-rack. Avoid long time frames to begin with. Your aim is to reach ten minutes on the rack in a single session. This does not need to be reached in the first session, nor the first week. Aim to reach this within the first month. Of course everyone's spine will be different, some may lie comfortably on the T-rack within 2-3 days, some two months. Be patient and only take what your body wants to give.

Initially use the T-rack everyday. If you have the capability, once at lunch and once at night for 2-3 minutes will be ideal. As time goes on, go to once at night for prolonged periods— working from 3 minutes to 4 to 6 and eventually 10 minutes. Once you have reached ten minutes you can use the T-rack less frequently. Eventually, three times a week for ten minutes would be ideal. Of course, if you are in an environment which puts you in a poor posture (prolonged desk work for example) and this stiffens you up, then use it when you feel symptoms.

What position should I start in?

While sitting on the ground, place the T-rack at the base of your spine. Gently, slowly lie back on the T-rack. Adjust the head rest to the length of your spine so that the back of your head rests flush on the head rest.

Start with your arms crossed on your chest. If this position is quite comfortable then try placing your hands on your head. Again if this position is quite comfortable then stretch your arms out above your head. This position should increase the stretch noticeably. If this position eventually becomes quite comfortable, then add a small weight to your hands— like a book. This will again increase the stretch.

Going through this sequence may take a week, or may take three months. Don’t force it.

Allow your body to tell you when it is ready for the next position. And note, you must also consider each time frame during these positions. Your legs can be in a bent position to begin with. As your spine becomes more mobile, straighten them out to increase the stretch.

What type of feeling can I expect?

The most immobile portion of your spine will sit on the rack with more weight. This portion may feel uncomfortable while lying on the Track. As time goes on, this will subside as your spine mobilizes. If this feeling increases or it is too much to handle, remove yourself from the T-rack. This is quite normal. This will be the section of your spine that the Track will target to mobilize. Every time you get back on the T-rack you should be able to last longer and the feeling will subside.

When getting off the T-rack you will notice that you feel like you are ‘ standing to attention’. This is what it feels like to have a mobile thoracic spine!

How do I get off the T-rack?

To get off the T-rack, use one of your hands to grab the opposite knee. Put your other hand on the floor. Now pull on your knee while using the other hand to push into the floor. In this position you can lever yourself off the rack. A small amount of discomfort when getting off the rack is quite normal. This will only last a very short time.

Orders

Local Customers (Singapore)
T-Rack Elite: Call for the Price Quotation

The T-Rack Elite is a polyurethane expansion model that is lighter but still extremely sturdy. It is designed for the traveling athlete or those who want to take it to work, etc

Call +65 94312135 or email to tsenyu1@singnet.com.sg

Defective Product

If you receive a defective product, please contact Krankin Pty Ltd to arrange for the product to be returned. If a returned product is found to be no fault of Krankin Pty Ltd, the freight charge to have the product returned will be charged to the customer

Wednesday, June 29, 2011

Hot Weather Exercise - Hydration and Heat Acclimatization

Tuesday, April 12, 2011

Glucosamine and Chondronitin Fail in Research Trial

Abstract

Objective To determine the effect of glucosamine, chondroitin, or the two in combination on joint pain and on radiological progression of disease in osteoarthritis of the hip or knee.

Design Network meta-analysis. Direct comparisons within trials were combined with indirect evidence from other trials by using a Bayesian model that allowed the synthesis of multiple time points.

Main outcome measure Pain intensity. Secondary outcome was change in minimal width of joint space. The minimal clinically important difference between preparations and placebo was prespecified at −0.9 cm on a 10 cm visual analogue scale.

Data sources Electronic databases and conference proceedings from inception to June 2009, expert contact, relevant websites.

Eligibility criteria for selecting studies Large scale randomised controlled trials in more than 200 patients with osteoarthritis of the knee or hip that compared glucosamine, chondroitin, or their combination with placebo or head to head.

Results 10 trials in 3803 patients were included. On a 10 cm visual analogue scale the overall difference in pain intensity compared with placebo was −0.4 cm (95% credible interval −0.7 to −0.1 cm) for glucosamine, −0.3 cm (−0.7 to 0.0 cm) for chondroitin, and −0.5 cm (−0.9 to 0.0 cm) for the combination. For none of the estimates did the 95% credible intervals cross the boundary of the minimal clinically important difference. Industry independent trials showed smaller effects than commercially funded trials (P=0.02 for interaction). The differences in changes in minimal width of joint space were all minute, with 95% credible intervals overlapping zero.

Conclusions Compared with placebo, glucosamine, chondroitin, and their combination do not reduce joint pain or have an impact on narrowing of joint space. Health authorities and health insurers should not cover the costs of these preparations, and new prescriptions to patients who have not received treatment should be discouraged.

References

1. IDEA Fitness Journal (Ed.). ( Mar 2011). Glucosamine and chondroitin fail in research trial, p56.

2. Simon Wandel, P. J., Britta Tendal, Eveline Nüesch, Peter M Villiger, Nicky J Welton, Stephan

Reichenbach, Sven Trelle. (2010). Effects of glucosamine, chondroitin, or placebo in patients with

osteoarthritis of hip or knee: network meta-analysis. British Medical Journal, 1-9.

Thursday, May 20, 2010

Basic Postural Education and Treatment

The self-treatment will mobilise the stiff and often immobile thoracic spine and lower back, alleviate headaches, aches and pains and ultimately improve performance. The process involved postural assessment in 3 planes (saggital, frontal and transverse) and techniques (3 ilterations) of treatment; these may involve some corrective exercises and soft tissue work.

The rack can be purchased (refer to ordering section) and is specifically designed to achieve mobility.
■ It allows you to stretch the anterior muscles of the chest and shoulders that are deemed short and often inflexible due to poor posture.
■ It mobilises the thoracic spine, increasing your ability to extend and rotate through this important area.
■ Mobilising the thoracic region helps increase the available movement in the shoulder and pelvic region, allowing us to move more freely and efficiently.
■ Serves as treatment equipment and later as fitness equipment during the maintenance phasse. Enhance quality of life over life cycle

Many good results and testimontials have been received from Sedentary adults, Yoga, Pilates and Tai Chi practioners / instructors, cyclists, runners, swimmers, golfers, tennis players, badminton players, dancers, scoliosis clients, clients with low back pain / hand numbness / nerves impingement etc.

Thoracic Extension Rack - The perfect posture tool

Thoracic Extension Rack - The perfect posture tool

Poor posture is becoming a real problem in modern day life. Without the correct amount of thoracic extension, the spine is restricted, ultimately contributing to injuries and areas of greater stress. Even the accumulative effects of sitting poorly, or some would say sitting at all, can contribute to postural related injuries, and often effect the efficiency of the way the body responds to work loads.

The racks shape is designed to reverse the poor postures we find ourselves in from day to day. These postures are worsened when we drive the car, sit at the computer, and lounge around at home.

What does it do?

Stretches the anterior muscles of the chest and shoulders, that are deemed short and often inflexible due to poor posture

Mobilises the thoracic spine, hence increasing your ability to extend through this crucial area.

Helps to increase flexibility in the pelvic region, allowing anterior rotation. This improves the upper body’s ability to achieve a mechanically efficient posture.