Posted by Liz Nichols on Mar 23, 2018
The speaker was Dan Fog, DPT, of Select Physical Therapy.
Dan Fog
Visiting Rotarians and Guests
Zach Wahls-- Guest of Rick Dobyns
Dan Fog-- Speaker
Phil Peterson, Jim Peterson and Deb Galbraith have returned from Xicotepec and each shared their impressions of what was accomplished.  Phil noted that the people they met from Mexico were very hard-working and enjoy many fewer labor-saving tools than we do in the U.S. to make things like building projects easier.  He noted that Rotarians bring people together for good around the world and nothing makes that clearer than the District's annual work trips to Xicotepec.  He also noted that despite hardships, the people seem very happy there and their family units are close-knit.
Plan on attending the Mini-Golf fundraiser at Colonial Lanes at 5:15 on Monday, April 2 in place of our regular month opener.  There is a 1950's theme.  Money raised will be used for playground equipment.
On Friday and Saturday March 30 and 31st will be the Grant Management seminar followed by District Assembly in Newton DMAAC.  It is free to attend; you just need to register through District 6000.
The District Conference "Toast" is on Friday, April 13 at the Radisson in Coralville. Doors open at 10:30 and the event starts at 11:30.  There is a registration form in the District Newsletter.
Rotarians in the News:  Take a look at Toby Hyde's new television ad for Foster Appliance.
Happy Bucks:  Pam Ehly mentioned the great article about Rag4Clubfoot in the District Newsletter.  Amy Nicholson talked about the "Miracle Season" debut at in Iowa City.  Deb and John Ockenfels celebrated the ground breaking for the new Crisis Center space and the $25,000 challenge going on to close the funding gap on that project.  Myrene Hoover celebrated her birthday by contributing a check.  Chris and Vernette celebrated the great NAYEN (youth exchange) conference in Omaha.  There were several other happy bucks contributed.
Dan Fog is a physical therapist with Select Physical Therapy.  His topic was "Keeping Your Core Strong."  He shared a number of exercises to help keep the back straight and the core strong in order to stave off lower back, knee, hip, shoulder and neck pain. 
Lower back pain affects nearly 2/3 of the population over a lifetime.  About 85% don't know why their back hurts; 72% use medication to control back pain.  The best way to control pain is through building up core stability.  That can control about 76% of general pain complaints.
The muscles of the core act as a brace to allow for improved mobility and stability.  The transverse muscles in the front and back help to hold everything up and in.
Fog recommends using good posture at all times. There are simple muscle exercises that use the diaphragm to breath correctly and keep everything in place.  Stretching is another activity that is recommended, but not sit-ups.  Sit-ups do very little to maintain core stability.  There are also appropriate exercises when laying down on a flat surface and working the legs in order to tighten the abdominal muscles.