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PAGE 8 â€" WATERLOO CHRONICLE, WEDNESDAY, JUNE 20, 1984 During the aerobic workout of a class I was teaching, I mentioned to everyone that if a pain developed in their side, they were to raise the arm on the side of the pain, and slow down. Immediately a wave of arms went in the air and the jogging ceased. I knew then that I was to blame and had to either restructure my aerobic session or look further into the causes of the pain in the side. _ The pain in the lower rib cage area is often referred to as a side stitch or just plain stitch. Doctors often disagree on the causes of the stitch, but no matter what, it sure is a pain and very discouraging to someone trying to get into shape. One of the most supportive causes of a stitch involves the diaphragm; the partition of muscles and tendons in the midriff area, between the chest and abdominal cavities. Many doctors agree that the diaphragm goes into a spasm due to poor conditioning during extended exercises. That holds true to a large degree because most people who develop stitches are new to fitness and often try too hard too soon. This overzealousness often causes faulty breathing techniques, leading to a lack of oxygen to the diaphragm. It‘s important to keep a steady breathing rhythm while exercising for a lengthy time. By breathing in through your nose and filling your lungs with fresh oxygen, your diaphragm should expand and rise. As you breathe the stale air out through your mouth, the diaphragm should descend. If you‘re not concentrating on this technique a stitch could occur. In that case belly breathing is recomâ€" mended. Just reverse your normal breathing habits. Push your belly out while inhaling (a little hard to get used to) and suck your belly in while exhaling. Continuous breathing like this should reduce the pain or even eliminate it, especially if the pain is severe. Saturday, June 23rd, 10:30 A.M. START e Orange Drink & 5¢ Popsicle Stand. Proceeds to Waterloo Region Lung Association. (Thanks Maple Lane Dairy) e Fun e Free Balloons PARADE Waterioo Fitness Forum Kathy Hammond Fitness Instructor SEAGRAM OR orâ€" FINISH Another theory is that the lack of oxygen to ligaments that attach themselves to the liver, pancreas, stomach, and intestines cause stitches. Continued running, jumping, and bouncing, along with the lack of oxygen, can cause the ligaments to go into spasms, causing the pain. An apparent solution includes massaging or pushing the trouble spot, or raising the arm on the side of the stitch to stretch the muscles and ligaments. Despite the medical causes and theories, there is one way to prevent a stitch that is so easy yet so unheeded. Many people who have complained about stitches have to be remindâ€" ed time and time again that they can‘t go to McDonald‘s on their way to class and not feel terrible. A full belly puts tremendous pressure on the internal workings. It would be incrediâ€" ble if someone did not get a stitch practising this eating habit. As well as avoiding food before a class, you have to be careful what kind of foods you eat during the day. Any foods which create constipation or gas should be avoided on the day of exercise especially, if you want to avoid a stitch. Although a stitch is just temporary, often lasting no more than a few minutes, and decreasing in frequency as your fitness level increases, a stitch is not pleasant and is best avoided. There are some general rules which most doctors agree may eliminate or prevent a stitch: 1. Do not eat or drink within two to three hours of an extended activity. â€" 3. DuI:ing an attack, bend forward at the waist, massage the area, and slow your pace down. 2. Increase your fitness level slowly and regularly. S _ 4. Inhale deeply during an attack provided the belly is pushed out. f 618 King St. E. at Pandora, Kitchener, 579â€"1950 rfl.mmfl:fih“ \_â€"ty from the name Pionser. KPâ€"2000 inâ€"dash canssette with AMâ€"FM ‘ Includes (2) 6x9, 3â€"way flushâ€"mount ' - ?‘:-’Jaiflmhflhcd | THE PERFECT MATCH M\ rionceer HIGHWAY HIâ€"FI FROM