Dear Dad COPYRIGHT NELSON EDUCATION LTD. Jeffrey Moussaieff Masson

Size: px
Start display at page:

Download "Dear Dad COPYRIGHT NELSON EDUCATION LTD. Jeffrey Moussaieff Masson"

Transcription

1 Dear Dad Jeffrey Moussaieff Masson One reason that so many of us are fascinated by penguins is that they resemble us. They walk upright, the way we do, and, like us, they are notoriously curious creatures. No doubt this accounts for our fondness for cartoon images of penguins dressed up at crowded parties, but as fathers, penguins are our superiors. Unlike mammals, male birds can experience pregnancy as an intimate matter, with the father in many species helping to sit (brood) the egg. After all, a male can brood an egg as well as a female can. But in no other species does it reach this extreme. The emperors usually wait for good weather to copulate, any time between April 10 and June 6. They separate themselves somewhat from the rest of the colony and face each other, remaining still for a time. Then the male bends his head, contracts his abdomen, and shows the female the spot on his belly where he has a flap of skin that serves as a kind of pouch for the egg and baby chick. This stimulates the female to do the same. Their heads touch, and the male bends his head down to touch the female s pouch. Both begin to tremble visibly. Then the female lies face down on the ice, partially spreads her wings and opens her legs. The male climbs onto her back and they mate for 10 to 30 seconds. They stay together afterward constantly, leaning against one another when they are standing up, or if they lie down, the female will glide her head under that of her mate. About a month later, between May 1 and June 12, the female lays a single greenish-white egg. French researchers noted that the annual dates on which the colony s first egg was laid varied by only eight days in 16 years of observation. Weighing almost a pound, and measuring up to 131 millimetres long and 86 millimetres wide, this is one of the largest eggs of any bird. The male stays by the female s side, his eyes fixed on her pouch. As soon as he sees the egg, he sings a variation of what has been called the ecstatic display by early observers, and she too takes up the melody. She catches the egg with her wings before it touches the ice and places it on her feet. Both penguins then sing in unison, staring at the egg for up to an hour. The female then slowly walks around the male, Reprinted by permission of the author. (1999)

2 who gently touches the egg on her feet with his beak, making soft groans, his whole body trembling. He shows the female his pouch. Gently she puts the egg down on the ice and just as gently he rolls it with his beak between his large, black, powerfully clawed feathered feet, and then, with great difficulty, hoists the egg onto the surface of his feet. He rests back on his heels so that his feet make the least contact with the ice. The transfer of the egg is a delicate operation. If it falls on the ice and rolls away, it can freeze in minutes or it might even be stolen. If it is snatched away by a female penguin who failed to find a mate, its chances of survival are slight because the intruder will eventually abandon the egg, since she has no mate to relieve her. With the egg transfer successfully completed, the happy couple both sing. The male parades about in front of the female, showing her his pouch with the egg inside. This thick fold, densely feathered on the outside and bare inside, now completely covers the egg and keeps it at about 95 degrees Fahrenheit, even when the temperature falls to 95 degrees below zero. The female begins to back away, each time a little farther. He tries to follow her, but it is hard, since he is balancing the egg. Suddenly she is gone, moving purposefully toward the open sea. She is joined by the other females in the colony, who, by the end of May or June, have all left for the ocean almost 100 kilometres away. The females have fasted for nearly a month and a half, and have lost anywhere between 17 to 30 per cent of their total weight. They are in urgent need of food. The female must renew her strength and vitality so that she can return with food for her chick. Going to the sea, she takes the shortest route to reach a polynya (open water surrounded by ice). Penguins appear to be able to navigate by the reflection of the clouds on the water, using what has been called a water sky. The male penguin, who has also been fasting, is now left with the egg balanced on his feet. The first egg was laid on the first of May; a chick will emerge in August. Since the seasons are reversed south of the equator, full winter has arrived, with many violent blizzards and the lowest temperatures of the year. Emperor penguins are well adapted to the almost unimaginable cold of these 24-hour Antarctic nights: Their plumage is waterproof, windproof, flexible and renewed annually. They may not need tents, but as soon as the bad weather starts, generally in June, the males need some protection from the bitter cold, and nearly all of them find it by forming a tortue, which is a throng of very densely packed penguins. When the storms come they move in close to one another, shoulder to shoulder, and form a circle. The middle of the tortue is unusually warm and one would

3 think that every penguin fights to be at the epicentre of warmth. But in fact what looks like an immobile mass is really a very slowly revolving spiral. The constantly shifting formation is such that every penguin, all the while balancing that single precious egg on his feet, eventually winds up in the middle of the tortue, only to find himself later at the periphery. What early French explorers noticed during the two- to three-month incubation period is an almost preternatural calm among the males. This is no doubt necessitated by the long fast that is ahead of them. Many of them have already fasted, like the females, for two months or more, and must now face another two months of fasting. And moving about with an egg balanced on one s feet is difficult at the best of times. The only time a father will abandon an egg is if he has reached the maximum limit of his physiological ability to fast, and would die if he did not seek food. Not a small number of eggs are left for this reason, and it would seem that in each case the female is late in returning. In July or August, after being gone for almost three months, the female emperor returns from the sea, singing as she penetrates various groups of birds, searching for her mate and her chick or egg. The males do not move, but make small peeping noises. When she finds her partner, she sings, she makes little dance steps, then she goes quiet and both birds can remain immobile for up to 10 minutes. Then they begin to move around one another. The female fixes her eyes on the incubatory pouch of her partner, while her excitement grows visibly. Finally, if it is the right bird, the male allows the egg to fall gently to the ice, whereupon the female takes it and then turns her back to the male, to whom, after a final duet, she becomes completely indifferent. The male becomes increasingly irritated, stares at his empty pouch, pecks at it with his beak, lifts up his head, groans, and then pecks the female. She shows no further interest in him and eventually he leaves for the open sea, to break his long fast. The whole affair has lasted about 80 minutes.... The miracle is that the mothers usually return on the day their chicks hatch. How is it, one wonders, that the female emperor penguin is able to return just in time for the birth of her chick? As Alexander Skutch notes in his wonderful book, The Minds of Birds, it is improbable that she has consciously counted the 63 days or whatever the exact number is between the laying of her egg and the hatching of her chick. Some subconscious process, physiological or mental, was evidently summing the days to prompt the birds to start homeward when the proper number had elapsed

4 14 15 If the egg has hatched before her arrival and the male already has a chick between his legs, the female is even more excited to hear it peep, and quickly removes it from the male. She immediately regurgitates food to the chick. If she is late in coming, the male, in spite of his near starvation, has a final resource: He regurgitates into the beak of his peeping newborn a substance known as penguin milk, similar to pigeon s milk, or crop milk, which is secreted from the lining of his esophagus. The secretion is remarkably rich, containing essential amino acids, much like the milk of marine mammals such as seals and whales. These feedings allow the young birds to survive for up to two weeks after hatching. Many of these males have now fasted for four and a half months, and have lost up to half of their body weight. It is a sight to see the well-nourished, sleek, brilliantly feathered, healthy-looking females arrive, and the emaciated, dirty, tired males leave. How difficult it is for us to understand the emotions involved in these events. Yet it is hard to resist the anthropomorphic urge. Obviously the male emperor is aware of the loss of what has, after all, been almost a part of his body for two to three months. Is he disappointed, bewildered, relieved, or are his feelings so remote from our own (not inferior, mind you, just different) that we cannot imagine them? We would groan, too, under such circumstances, but the meaning of a penguin s groan is still opaque to us. Yet we, too, are fathers and mothers with babies to protect and comfort, negotiating meals and absences and other obligations, just like our Antarctic cousins. Sometimes, when we are overwhelmed by an emotion, we are hard-pressed to express ourselves. If penguin fathers could speak about this moment in their lives, perhaps they would be at a similar loss for words. Perhaps the songs and groans of the male penguin are all the expression they need. Notes and Definitions This article is taken from the 1999 book The Emperor s Embrace. The ellipsis ( ) at the end of paragraph 12 shows that a section has been taken out. The title suggests a discussion about human fathers, but Masson s topic is the role of the male emperor penguin in Antarctica. anthropomorphic: giving human characteristics to an animal or thing. (para. 15)

5 Structure and Technique Masson uses a comparison between human parents and penguins. This technique creates interest in the reader to see similarities between the animal world and that of the human. Note that Masson uses both scientific terms and phrases associated with human emotions, such as happy couple (para. 6). The main technique is process description. Masson describes the mating ritual between male and female emperor penguins, and then the nesting process. Topics for Discussion and Writing 1. Considering all that emperor penguins go through to procreate, discuss the human responsibilities of parenthood. Can penguins and humans be compared? Would people choose to have children if they had to go through what penguins do? 2. Discuss the effectiveness of the title. 3. All over the world, people are choosing to have fewer children. In developed countries, the birth rate is below replacement rate, to the point that governments are trying to offer incentives to encourage women to have more babies. In developing countries, the birth rate is gradually dropping. What affects the birth rate, and what effects does the lower birth rate have? 4. Why do people choose or choose not to have children? 5. What is or should be the role of a father?

6

McGraw-Hill Treasures Grade 3

McGraw-Hill Treasures Grade 3 Unit 1/Week 4 Title: Penguin Chick Suggested Time: 5 days (45 minutes per day) Common Core ELA Standards: RI.3.1, RI.3.2, RI.3.3, RI.3.4, RI.3.7, RI.3.8; RF.3.3, RF.3.4; W.3.2, W.3.4; SL.3.1, SL.3.2, SL.3.6;

More information

McGraw-Hill CA Treasures Grade 3

McGraw-Hill CA Treasures Grade 3 Unit 5/Week 1 Title: Penguin Chick 1 Suggested Time: 5 days (45 minutes per day) Common Core ELA Standards: RI.3.1, RI.3.2, RI.3.3, RI.3.4, RI.3.7, RI.3.8; RF.3.3, RF.3.4; W.3.2, W.3.4; SL.3.1, SL.3.2,

More information

All about Marine Mammals

All about Marine Mammals All about Marine Mammals Read the passage below. As we already know, mammals are animals that have lungs and breathe air. They also are warm-blooded which means that they can keep warm even when it is

More information

Yoga Teacher Training. Partner Yoga for Prenatal Students

Yoga Teacher Training. Partner Yoga for Prenatal Students Yoga Teacher Training Partner Yoga for Prenatal Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2016 All rights reserved. Any unauthorized use, sharing, reproduction, or distribution

More information

Mindful yoga for stress movement practice

Mindful yoga for stress movement practice Mindful yoga for stress movement practice The following sequence is more or less what we practised in the workshop. You can do it all if you have time, or if you just have a few minutes do one or two poses

More information

Your Best Options For Getting Any Baby To Sleep

Your Best Options For Getting Any Baby To Sleep Your Best Options For Getting Any Baby To Sleep by Chris Towland www.babysleepsolution.com This is a FREE short report and you can pass it along to anyone as long as you don t change the contents. Index

More information

Controlling Worries and Habits

Controlling Worries and Habits THINK GOOD FEEL GOOD Controlling Worries and Habits We often have obsessional thoughts that go round and round in our heads. Sometimes these thoughts keep happening and are about worrying things like germs,

More information

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH

Workout to Go. A Sample Exercise Routine from the National Institute on Aging at NIH Workout to Go A Sample Exercise Routine from the National Institute on Aging at NIH i Workout to Go Are you just starting to exercise? Getting back into a routine after a break? Wanting to keep up your

More information

SESSION CARDS: 120 SESSIONS

SESSION CARDS: 120 SESSIONS SESSION CARDS: 120 SESSIONS Running is the classical road to self-consciousness, self-awareness and selfreliance. Noel Carroll Irish Olympic middle-distance runner 2015 Marathon Kids, Inc. All rights reserved.

More information

Weddell World. Our expedition camp glows at midnight on the sea ice.

Weddell World. Our expedition camp glows at midnight on the sea ice. Weddell World. Our expedition camp glows at midnight on the sea ice. HERE COMES THE SUN Spring is on its way in Antarctica. Each day the length of daylight increases by 15 minutes, and the arrival of the

More information

This module includes informational handouts. and instructional exercise handouts on abdominal breathing, grounding, relaxation, mindfulness,

This module includes informational handouts. and instructional exercise handouts on abdominal breathing, grounding, relaxation, mindfulness, Relaxation Module The Relaxation Module has been organized so that materials can be handed out sequentially. More advanced skills are built on the preceding foundation. This module includes informational

More information

Relaxation Techniques

Relaxation Techniques Relaxation is needed for good health. It gives your body and mind a chance to rest and recover from high-stress situations. Your heart rate slows down, blood pressure decreases and muscles relax. Relaxation

More information

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly.

Stretching. Knees: Rotate your knees in a circle, keeping them together and bending down slightly. Stretching Stretching the Major Muscle Groups Static Stretches Hamstrings: Hang down and try to reach your toes; don t push it. Keep legs and back straight. Just go down to a comfortable level for your

More information

Maggie s Activity Pack

Maggie s Activity Pack Maggie s Activity Pack Name Date Concepts in Science: A World of Insects! This year the air in some areas will be filled with the sounds of singing insects called cicadas. Cicadas are insects that spend

More information

How to Cope with Anxiety

How to Cope with Anxiety How to Cope with Anxiety A PUBLICATION OF CBT PROFESSIONALS TABLE OF CONTENTS 1 Coping Skills for Anxiety 2 Breathing Exercise 3 Progressive Muscle Relaxation 4 Psychological Treatments for Anxiety 2 1.

More information

National 5 - Key Area 1: Cells, Tissues and Organs

National 5 - Key Area 1: Cells, Tissues and Organs National 5 - Key Area 1: Cells, Tissues and Organs 1. The diagram below shows some of the structures involved in transport in plants. Which line in the table below correctly identifies structures J and

More information

Benefits of Mindfulness

Benefits of Mindfulness Benefits of Mindfulness Practices for Improving Emotional and Physical Well-Being It s a busy world. You fold the laundry while keeping one eye on the kids and another on the television. You plan your

More information

Day 5. Leg Raises. Throw downs. Side Crunches. Core/Abdominals

Day 5. Leg Raises. Throw downs. Side Crunches. Core/Abdominals Day 5 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable

More information

The In Bed Workout or the Getting Up Routine

The In Bed Workout or the Getting Up Routine The In Bed Workout or the Getting Up Routine This is a great way to wake up and make good use of time. Just think, instead of lying there wasting 10 minutes thinking about getting up, you can complete

More information

Guided Field Meditation

Guided Field Meditation Guided Field Meditation Let us start by finding a comfortable position. Whether that is sitting in a chair with your feet grounded to the floor, sitting with your legs crossed, or laying down on a mat.

More information

Relaxation Techniques. Participant Guide

Relaxation Techniques. Participant Guide Relaxation Techniques Participant Guide Relaxation Techniques Key Messages You will learn to manage and prevent stress through relaxation techniques such as deep breathing, visualization, and progressive

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Balance, Posture and Functional Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction You can help improve and maintain your balance, posture

More information

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions

VON SMART. (Seniors Maintaining Active Role Together) In-Home Program. Exercise Instructions VON SMART (Seniors Maintaining Active Role Together) In-Home Program Exercise Instructions This VON SMART Exercise Instruction Packet is designed to guide you through the 15 VON SMART In- Home Exercises.

More information

Building Strong Families

Building Strong Families Building Strong Families Managing Stress Handout #2, Page 1 Activities and Tips to Manage Stress 1. Calming Sounds Activities Play some calming music (like nature sounds, instrumental music, or any music

More information

QUAD NECK PUSH-UPS STRETCH STRETCH ROLLS HAMSTRING

QUAD NECK PUSH-UPS STRETCH STRETCH ROLLS HAMSTRING QUAD NECK STRETCH Start in a normal standing position. Bend one knee and raise the foot towards the buttock. Slightly flex the standing leg so the knees are together (but not touching). Hold the front

More information

RELAXATION EXERCISES

RELAXATION EXERCISES RELAXATION EXERCISES Relaxation technique 1: Breathing meditation for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy

More information

Look to see if they can focus on compassionate attention, compassionate thinking and compassionate behaviour. This is how the person brings their

Look to see if they can focus on compassionate attention, compassionate thinking and compassionate behaviour. This is how the person brings their Compassionate Letter Writing Therapist Notes The idea behind compassionate mind letter writing is to help people engage with their problems with a focus on understanding and warmth. We want to try to bring

More information

Winter Health Tips for Vocalists

Winter Health Tips for Vocalists Winter Health Tips for Vocalists The winter season is a busy time of the year for a lot of people. Along with changes in weather comes an increased potential for colds and upper respiratory ailments that

More information

Fear alone. of being. Aleix Cabrera / Rosa M. Curto

Fear alone. of being. Aleix Cabrera / Rosa M. Curto Fear alone of being Aleix Cabrera / Rosa M. Curto Aleix Cabrera / Rosa M. Curto Fear alone of being Minu Ever since she hatched from her egg, always runs near her father, mother or the other dragons. She

More information

Relaxing Exercises to Relieve Stress

Relaxing Exercises to Relieve Stress Relaxing Exercises to Relieve Stress UHN For patients and families Read this pamphlet to learn ways to relax to help you manage stress and lower anxiety. Ways to relax include: deep breathing relaxing

More information

Professional Hypnosis Scripts for Medical Issues. Copyright 2016, Dr. Richard Nongard.

Professional Hypnosis Scripts for Medical Issues. Copyright 2016, Dr. Richard Nongard. Professional Hypnosis Scripts for Medical Issues Copyright 2016, Dr. Richard Nongard www.subliminalscience.com PRE-SURGICAL HYPNOSIS In this self-hypnosis audio I m going to be guiding you through an experience

More information

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises

Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises. Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Weight-bearing and resistance exercises have

More information

Lesson 1. SKILL BUILDING determining Where Am I? Neutral Observation HOMEPLAY. Reprogram Your Subconscious Mind Colette Baron-Reid

Lesson 1. SKILL BUILDING determining Where Am I? Neutral Observation HOMEPLAY. Reprogram Your Subconscious Mind Colette Baron-Reid determining Where Am I? HOMEPLAY 1 Obtaining by determining Where am I? When in a place of distress or uncertainty, we often can t see the forest for the trees and it causes us to lose our bearings and

More information

Unit 1 Yoga Guide. Why Yoga?

Unit 1 Yoga Guide. Why Yoga? Why Yoga? The American Academy of Pediatrics (AAP) and The National Association of the Education for Young Children (NAEYC) recommend that children should participate in activities that support the development

More information

- copyright

- copyright Relaxation Exercises Let s start with breathing! Your breathing is often the first thing to be affected by stress. When we are anxious we tend to hunch up the shoulders and breathe in a more rapid and

More information

Academy for Coaching Parents International 524 Cranbrook Drive Fort Worth, TX FULL WAVE BREATHING

Academy for Coaching Parents International 524 Cranbrook Drive Fort Worth, TX FULL WAVE BREATHING FULL WAVE BREATHING SIMPLE INFO Only the basics of Full Wave Breathing are given here. Scientific and empirical background, case studies and testimonials positively support incorporating it into your life.

More information

Club Feet, Flat Feet, Bow Legs, and Knock-Knees

Club Feet, Flat Feet, Bow Legs, and Knock-Knees Club Feet, Flat Feet, Bow Legs, and Knock-Knees CHAPTER 11 113 WHAT IS A DEFORMITY AND WHAT IS? Sometimes parents worry because they think a part of their child s body is abnormal or deformed. But in small

More information

Day 4. Throw downs. Vertical Flutter Kicks. Side Crunches. Core/Abdominals

Day 4. Throw downs. Vertical Flutter Kicks. Side Crunches. Core/Abdominals Day 4 Tips: Total control of the torso is necessary to get the most benefit out of these exercises. Slow and controlled motion is required on all exercises. You are not looking for speed. On applicable

More information

Winter Worries and Health Hazards

Winter Worries and Health Hazards Non-fiction: Winter Worries and Health Hazards Winter Worries and Health Hazards Sir Ranulph Fiennes, the man the Guinness Book of World Records named "The World's Greatest Living Explorer" in 1984, is

More information

Exercises for using assistive devices

Exercises for using assistive devices Exercises for using assistive devices For individuals who use an assistive device (cane, walker, etc.) please select from the exercises on the following pages. Completing these exercises on a regular basis

More information

postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY

postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY postpartum fitness GETTING BACK IN SHAPE AFTER YOUR PREGNANCY While pregnancy and birth can be joyful, they also can be hard on your body. To regain the level of fitness you had before you became pregnant,

More information

Classroom yoga (Elementary and Middle school)

Classroom yoga (Elementary and Middle school) Classroom yoga (Elementary and Middle school) Yoga helps children (and teachers!) focus, relax and be mentally alert. Take 5 or 10 minutes out of your day to share all or some of these easy exercises with

More information

Taking Care of Your Back

Taking Care of Your Back Taking Care of Your Back Most people will feel back pain at some point in their lives, but not all back pain is the same for everyone. The good news is, most low back pain improves without any treatment

More information

THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME

THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME 1 Foreword More and more research is proving that Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression. Mindfulness

More information

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2 Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle

More information

Deep breathing for stress relief

Deep breathing for stress relief Deep breathing for stress relief With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It s easy to learn, can be practiced almost anywhere, and provides

More information

Grade 3. Practice Test. Plight of the Polar Bear Giant Pandas

Grade 3. Practice Test. Plight of the Polar Bear Giant Pandas Name Date Grade 3 Plight of the Polar Bear Giant Pandas Today you will read two passages. Read these sources carefully to gather information to answer questions and write an essay. Excerpt from Plight

More information

Breathe Right! Part III

Breathe Right! Part III Breathe Right! Part III Diaphragmatic and Pursed Lip Breathing by Vijai Sharma PhD, RYT Note: This is not intended as medical advice, but the explanation of techniques for improved breathing control with

More information

Returning to fitness after birth

Returning to fitness after birth Returning to fitness after birth This leaflet is designed for all women, whether you have given birth vaginally or by Caesarean section. During pregnancy your body undergoes many changes to adapt to your

More information

REWRITING THE BIRTH STORY

REWRITING THE BIRTH STORY Alfred Adler International Center for Resources and Training, Bucharest, Romania Ramona Andrei REWRITING THE BIRTH STORY A way to create change over life perspective and to heal birth trauma THE BIRTH

More information

Exercise for Health Aging

Exercise for Health Aging Exercise for Health Aging General Training Guidelines Perform workouts two or three days per week Allow for at least one day of rest in between workouts Include exercises in each workout that use different

More information

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012

STRETCHES. Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 STRETCHES Diyako Sheikh Mohammadi Sport student at Kajaani University of Applied Sciences, Finland. 25 July 2012 H@p://www.diyako.eu Email: Diyako.sm@me.com Stretching! 3 Ballistic Stretching! 3 Dynamic

More information

Uterus (Womb) Rectum. Another problem could be the sensation of something coming down at the birth canal or back passage (prolapse).

Uterus (Womb) Rectum. Another problem could be the sensation of something coming down at the birth canal or back passage (prolapse). Pelvic Floor Exercises for Women Physiotherapy Department Continence Service Introduction This leaflet tells you how to exercise and strengthen your pelvic floor muscles. These muscles form a broad sling

More information

Focusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson

Focusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson Sample Lesson Plan Focusing on the Fundamental Movement Skill of Balancing in a Gymnastics lesson Class Level Strand Strand Unit Curriculum Objectives Learning outcomes Fundamental Movement Skill Resources

More information

Nursing women should consider feeding their infants before exercising in order to avoid the discomfort of engorged breasts.

Nursing women should consider feeding their infants before exercising in order to avoid the discomfort of engorged breasts. POSTPARTUM EXERCISE Physical activity can be resumed as soon as you are physically and medically safe. This will certainly vary from one woman to another and will depend on the mode of delivery. Women

More information

Preventing Sexually Transmitted Infections Storytelling Activity

Preventing Sexually Transmitted Infections Storytelling Activity Preventing Sexually Transmitted Infections Storytelling Activity Trainer s Tips Make the context and characters in the story culturally relevant.» Choose culturally relevant girls and boys names for the

More information

EXERCISES, TIPS AND STRATEGIES for Self-Improvement

EXERCISES, TIPS AND STRATEGIES for Self-Improvement EXERCISES, TIPS AND STRATEGIES for Self-Improvement 03 :: INTRODUCTION 07 :: 1. MOVING AWAY FROM THE DIAGNOSIS OF I M CRAZY : THE STRENGTHS-BASED APPROACH 12 :: 2. CONNECTING TO OTHERS AND MANAGING YOUR

More information

Harp Seals. By:Carly Spence 5th Grade Mr.Goldfarb s Class

Harp Seals. By:Carly Spence 5th Grade Mr.Goldfarb s Class Harp Seals By:Carly Spence 5th Grade Mr.Goldfarb s Class Introduction You are lying on the ice, your pup is nursing. It is your first pup. This is possibly the best day of your life. Until a human comes

More information

Athletic Development in the Nursery

Athletic Development in the Nursery Clontarf GAA Athletic Development in the Nursery A coaching resource for introducing athletic development in the nursery in a structured and enjoyable format. Stephen Behan 1/11/2012 Athletic Development

More information

Height: Weight: Neck Size: Does your work involve shift work? Yes No. Where did you hear about us: Physician Media Friend Other

Height: Weight: Neck Size: Does your work involve shift work? Yes No. Where did you hear about us: Physician Media Friend Other Personal Information Name: Date of birth: Sex: Male Female Marital Status: Nationality: MRN(for KAUH Patients): Height: Weight: Neck Size: Address: Occupation: Length of work day: Does your work involve

More information

WHAT IS STRESS? increased muscle tension increased heart rate increased breathing rate increase in alertness to the slightest touch or sound

WHAT IS STRESS? increased muscle tension increased heart rate increased breathing rate increase in alertness to the slightest touch or sound EXAM STRESS WHAT IS STRESS? Stress is part of the body s natural response to a perceived threat. We all experience it from time to time. When we feel under threat, our bodies go into fight or flight response,

More information

Session 16: Manage Your Stress

Session 16: Manage Your Stress Session 16: Manage Your Stress Stress is part of life. However, you can learn better ways to take care of yourself when faced with stress. Stress is not always bad. Some stress can make life interesting

More information

facebook.com/tundrabooks

facebook.com/tundrabooks TUNDRA BOOKS 1 dear educator The Spider is a hilarious illustrated non-fiction book about the spider. With the perfect blend of scientific fact and humor, this book will surely have students laughing and

More information

Advice and exercises during pregnancy

Advice and exercises during pregnancy Advice and exercises during pregnancy During pregnancy, your body goes through many changes. This leaflet is designed to help you reduce the strain on your body and make you more comfortable. If you need

More information

Lose Weight. without dieting.

Lose Weight. without dieting. Lose Weight without dieting www.bronwendeklerk.com The Secret to Losing Weight Today I want to share a little secret with you. If you re reading this you have probably become despondent with dieting. Maybe

More information

Stress Be Gone! (with PSTEC) Tim Phizackerley & Jeff Harding. Session 1 of 3

Stress Be Gone! (with PSTEC) Tim Phizackerley & Jeff Harding. Session 1 of 3 Stress Be Gone! (with PSTEC) Session 1 of 3 Tim Phizackerley & Jeff Harding Stress Be Gone with PSTEC 1 Copyright Notice ALL RIGHTS RESERVED. No part of this report may be reproduced or transmitted in

More information

Acute Lower Back Pain. Physiotherapy department

Acute Lower Back Pain. Physiotherapy department Acute Lower Back Pain Physiotherapy department Back pain is a common condition and in the UK it affects 7 out of 10 people at some point in their lives. Back pain can be very uncomfortable but it is not

More information

Understanding Emotional TRIGGER. What are triggers?

Understanding Emotional TRIGGER. What are triggers? What are triggers? We all have emotional triggers. Perhaps someone makes an off-hand comment about how you look, your new project at work, how you seem a little tired lately, or a comment about someone

More information

rca EXERCISES FOR MINDFULLNESS

rca EXERCISES FOR MINDFULLNESS EXERCISES FOR MINDFULLNESS Impressum Exercises for Mindfullness Publisher: TPO Foundation Author: Zilka Spahić-Šiljak Illustrations and DTP: Neven Misaljević Translation and proof-reading: Mubina Muftić

More information

Lower back pain. Calderdale and Huddersfield. Understanding the lower back. What is lower back pain? What is the cause of non-specific low back pain?

Lower back pain. Calderdale and Huddersfield. Understanding the lower back. What is lower back pain? What is the cause of non-specific low back pain? Calderdale and Huddersfield Emergency Department Advice Sheet Lower Back Pain Lower back pain Understanding the lower back The lower back is also called the 'lumbosacral area' of the back. It is the part

More information

fit cards Strength training exercises for home, gym, or anywhere!

fit cards Strength training exercises for home, gym, or anywhere! fit cards Strength training exercises for home, gym, or anywhere! fit cards Fit cards are a tool to help you get (or stay) in shape at home or the gym. Contrary to popular belief you don t need a lot of

More information

Picture shows poor posture. The back is rounded or shifted to one side and the head is looking down, with the ear in front of the shoulder.

Picture shows poor posture. The back is rounded or shifted to one side and the head is looking down, with the ear in front of the shoulder. Anterior Knee Pain The management of knee pain has several parts: 1. Gradually increasing the number of repetitions or resistance of the exercises performed. It is important to stay within a zone that

More information

Acceptance and Commitment Therapy (ACT) for Physical Health Conditions

Acceptance and Commitment Therapy (ACT) for Physical Health Conditions NHS Fife Department of Psychology Acceptance and Commitment Therapy (ACT) for Physical Health Conditions Help Yourself @ moodcafe.co.uk Introduction to ACT There are a variety of approaches that are used

More information

At-Home Dryland Training Program

At-Home Dryland Training Program At-Home Dryland Training Program Name of Player Team Name Program start date Player's Information Session 1 (Weeks 1-5) Age Exercises Reps Wts (Lb) Weeks Sets Rest Gender Squats 15 5 2 0 Height (Feet)

More information

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR.

Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Exercise Program WARNING: DO NOT USE THIS OR ANY OTHER EXERCISE PROGRAM WITHOUT FIRST BEING CLEARED BY YOUR DOCTOR. Things you MUST know before you begin Posture It is absolutely critical to maintain proper

More information

What Happens in a Hanna Somatics Session? copyright 2004 Lawrence Gold Hanna somatic educator

What Happens in a Hanna Somatics Session? copyright 2004 Lawrence Gold Hanna somatic educator What Happens in a Hanna Somatics Session? copyright 2004 Lawrence Gold Hanna somatic educator T o begin with, the person coming in the door usually comes with a host of symptoms and a story. The symptoms

More information

Warm-up, Stretching & Cool-down. Guide

Warm-up, Stretching & Cool-down. Guide Warm-up, Stretching & Cool-down Guide Warm-ups Not only is warming up a fantastic way, even a necessity for preparing your body for physical activity, it s also very effective use of time to think about

More information

Walking Program Sequence

Walking Program Sequence Walking Program Sequence 1. Warm up - Warming up is exercising at a lower intensity in order to get the blood circulating and let your body know that you are preparing for exercise. For many of your walks

More information

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE

12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE ABOUT THE WALK 12-WEEK, MARATHON WALK (26.2 MILES) TRAINING SCHEDULE The Boston Marathon Jimmy Fund Walk presented by Hyundai raises the most money of any singleday walk in the nation and has raised more

More information

Post Lung Transplant Exercises

Post Lung Transplant Exercises Post Lung Transplant Exercises Post Lung Transplant Physical activity improves our strength and stamina, maintains optimal functioning of our major organs and increases our vitality, energy and overall

More information

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY

YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY YOUR FREE COMPREHENSIVE GUIDE TO HELP RELIEVE LOWER BACK PAIN NATURALLY By: helpwithsciatica HTTPS://HELPWITHSCIATICA.COM Table of contents 1 Introduction 2 Exercise: Extensions 3 Exercise: Curl-Ups 4

More information

Strong and Stable: Exercises for Core, Strength and Balance

Strong and Stable: Exercises for Core, Strength and Balance Strong and Stable: Exercises for Core, Strength and Balance Exercise and physical activity before, during and after cancer treatment are important to recovery and general quality of life. Studies show

More information

Managing Your Emotions

Managing Your Emotions Managing Your Emotions I love to ask What s your story? (pause) You immediately had an answer to that question, right? HOW you responded in your mind is very telling. What I want to talk about in this

More information

TRAINING BALANCE WORKOUT 40 MINUTES

TRAINING BALANCE WORKOUT 40 MINUTES BALANCE WORKOUT 40 MINUTES INCREASE ON AND OFF SKATE BALANCE WHILE IMPROVING SKATING TECHNIQUE AND EFFICIENCY. ROLLERBLADE BALANCE WORKOUT 40 MINUTES SKILLS NEEDED BASIC SKATING POSITION, FORWARD STRIDE,

More information

Osteoporosis Exercise:

Osteoporosis Exercise: Osteoporosis Exercise: Posture, Body Mechanics, Alignment and Moving Safely Osteoporosis Exercise: Weight-Bearing and Muscle Strengthening Exercises Introduction Using correct posture, proper body mechanics

More information

INTRODUCTION to BIOFEEDBACK

INTRODUCTION to BIOFEEDBACK INTRODUCTION to BIOFEEDBACK Biofeedback is a complementary medicine technique in which you learn to control physiologic activity, such as your heart rate, using your mind. With the help of a biofeedback

More information

Strength and Balance Exercises

Strength and Balance Exercises Strength and Balance Exercises LEG EXTENSIONS Purpose: Strengthen the thigh and leg muscles. Starting Position: Sit tall with your feet flat on floor, shoulderwidth apart. You may hold onto the sides of

More information

TRE TRAINEE TEMPLATE

TRE TRAINEE TEMPLATE TRE TRAINEE TEMPLATE This document is for personal use by the TRE Provider Trainee It is not to be distributed or duplicated. TRE, LLC, Dr. David Berceli, holds the copyright and trademark on TRE within

More information

Week Five Session 1. Improve balance in general Improve balance while performing daily activities

Week Five Session 1. Improve balance in general Improve balance while performing daily activities Week Five Session 1 Session 5.1: Standing Balance Purpose Objectives Improve balance in general Improve balance while performing daily activities By the end of the session, elders will: Materials 1. Review

More information

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions

MOBILITY WARM UP. Perform 1 round of every exercise back to back. Exercise Descriptions MOBILITY WARM UP Pelvic Tilts Alternating Hip Roots Arm Screws Arm Circles Axe Murderer s Forward Leg Swings Lateral Leg Lift Ankle Rolls Perform 1 round of every exercise back to back. Pelvic Tilts Start

More information

3 Simple Steps to Success through Self Hypnosis

3 Simple Steps to Success through Self Hypnosis 3 Simple Steps to Success through Self Hypnosis Ferguson and Associates Hypnotherapy All Rights Reserved (636) 699-7791 www.drewdawnferguson.com 1 What is Hypnosis and How to Use It What is Hypnosis; What

More information

MyStory: Personal Health Inventory. MyStory. Personal Health Inventory

MyStory: Personal Health Inventory. MyStory. Personal Health Inventory MyStory Personal Health Inventory Office of Patient Centered Care and Cultural Transformation Revision 20 October 7, 2013 MyStory: Personal Health Inventory Developed by the Office of Patient Centered

More information

GENERAL BEHAVIOR INVENTORY Self-Report Version Never or Sometimes Often Very Often

GENERAL BEHAVIOR INVENTORY Self-Report Version Never or Sometimes Often Very Often GENERAL BEHAVIOR INVENTORY Self-Report Version Here are some questions about behaviors that occur in the general population. Think about how often they occur for you. Using the scale below, select the

More information

Total Transformation of You Yoga & Digestion Guide GIRLY DETOX

Total Transformation of You Yoga & Digestion Guide GIRLY DETOX Total Transformation of You Yoga & Digestion Guide GIRLY DETOX 2014 www.girlydetox.com Page 1 YOGA AND DIGESTION As you may know, your body has its own natural detoxification mechanisms for eliminating

More information

Sleep. Information booklet. RDaSH. Adult Mental Health Services

Sleep. Information booklet. RDaSH. Adult Mental Health Services Sleep Information booklet RDaSH Adult Mental Health Services Sleep problems are often referred to as insomnia. They are very common, particularly in women, children and people over 65, so it is quite normal

More information

Improving Your Sleep Course. Session 4 Dealing With a Racing Mind

Improving Your Sleep Course. Session 4 Dealing With a Racing Mind Improving Your Sleep Course Session 4 Dealing With a Racing Mind Session 4 Dealing With a Racing Mind This session will: Help you to learn ways of overcoming the mental alertness, repetitive thoughts and

More information

10 session activity guide for women s circles

10 session activity guide for women s circles WOMENS CIRCLE Being a Well Woman 10 session activity guide for women s circles Authors: Julie Humbel-Courtney, Jamie Lodermeier-Fay, & Vicki K. Pitstick With Giovanna Taormina and Beth Hossfeld, MFT Week

More information

The 5 Key Ways Your Emotions Can Support (Or Damage) Your Fertility

The 5 Key Ways Your Emotions Can Support (Or Damage) Your Fertility The 5 Key Ways Your Emotions Can Support (Or Damage) Your Fertility by Sarah Holland, Fertility EFT Coach and creator of the Fertile Mindset Sanctuary www.fertilemindset.com When you had been trying to

More information

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds

More information

Patient & Family Guide

Patient & Family Guide Patient & Family Guide 2017 Liver Transplant Physiotherapy Program Aussi disponible en français : Programme de physiothérapie avant une transplantation du foie (FF85-1839) www.nshealth.ca Contents Why

More information