Archive for the ‘Fitness’ Category
We care about your back — we care about how the back pain can effect what you can and cannot do daily, such as lift up your kids or unload the groceries. We also care that when your back is strong and healthy you can rake the leaves or sit to watch an entire television show with ease. These back pain exercises can help.
Women’s Health Magazine shares our concerns. While most people want to exercise to make sure that their back looks good in a form-fitting outfit, they know that a strong back can help improve your posture, and help eliminate some common back pain issues.
That’s why here at Mecca Integrated Medical Center we are happy to share these 4 back pain exercise moves that they recommend incorporating into your workout schedule 2-3 times a week, performing 3 sets of each exercise, working up to 12 reps a set.
Make sure to click the link to get details instructions on how to correctly perform back pain exercise.
Move 1 – Pullup
Move 2-Pushup – Position Row
Move 3- Superwoman
Move 4 – Lat Pulldown
If you are worried about incorporating these back pain exercise moves into your workout routine, speak with your doctor. It can also help to chat with a trainer at your gym to ensure proper form during each exercise.
A stronger back can be yours before the fall season ends – with the help of these moves, and chiropractic care, of course !
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Livestrong recently posted a blog highlighting 4 moves that you can do to workout what can sometimes be ignored – the back of your body!
Are you guilty of only working out what you can see in the mirror? If that is the case, check out these exercises for your back, courtsey of Livestrong.com.
Your upper back dictates your posture, Livestrong writes. Performing lawnmower rows, making sure to squeeze your shoulder blades together and not to rock your hips. Click the link above to watch a video demonstration of the exercise, taking note of what proper form looks like. You can perform this exercise in front of a mirror to make sure you are doing the exercise correctly.
When you hear plank, most people think working your abs – well, it works your ENTIRE core, back included! This exercise is great because you just use your body – no equipment required. Just make sure not to sag your hips. Also, don’t look up and chat with a friend during this exercise – looking down ensures that you keep a neutral neck and spine. You don’t have to be a superhero – when you feel your form starting to lag, stop to avoid injury. The link above will show you how to properly hold a plank for all those newbies out there.
What other exercises do you like to do to strengthen your back?
You have heard this before – taking a walk after eating a big meal, such as Thanksgiving dinner, or after any meal, for that matter – can help with digestion. It is better than lying down in a food coma, they say, falling asleep on the couch with your hands on your full belly. But is this a myth, or it is the truth?
Turns out, New York Times reported that this is in fact not a myth. This is true.
You have heard us tout the benefits of daily walks before. Now there is even MORE incentive to get moving… especially after eating a meal. The New York Times notes that researchers have found that walking after consuming a meal will aid digestions and improve blood sugar levels.
“Researchers say that a post-meal stroll helps clear glucose from the bloodstream in part because more of it is taken up by the muscles,” the article states.
Worried that you don’t have time to squeeze in a long walk after cooking, doing the dishes, putting the kids to bed, etc, etc, etc? Not to worry, researchers say the benefits can be seen in as little as 15 minutes. So leash up the dog, put the kids in the stroller, and take a walk around your neighborhood. You will meet some of your neighbors, relieve some stress, and help that meal move along!
Real Simple Magazine outlined a great guide to protecting your bone health – and even broke it down by decades, so you know what you should be doing based on your age range.
There are some basic tips that everyone should be following in order to keep your bones strong and supportive throughout your life, and most of them you already know, and probably follow to help other areas of your health. They called it “Timeless Advice”, which I think is perfectly titled. No matter what age you are, you can begin following these guidelines to improve your bone health.
1 – Eat Right. Consuming a diet rich in fruits, veggies, and low fat dairy will ensure that you maintain your daily intake of vitamins and minerals – such as calcium, magnesium, and Vitamin D – which will boost the strength of your bones.
2- Exercise. Real Simple notes that “exercise can have a greater effect on bone strength than calcium consumption, according to recent research.” High impact exercises are recommended, such as running and weight training.
3- Drop the Cigarette. Smoking has been shown to reduce estrogen levels and cause an earlier onset of menopause, both of which contribute to a loss in bone density, making you susceptible to fractures and breaks.
4- Watch Salt & Alcohol. A high salt diet is associated with excess calcium excretion, and more than one alcohol drink a day could be harmful to estrogen levels. A fine example of a little bit can go a long way. Another staple in the American diet to stay away from? Caffeine.
One thing they don’t mention, that would be great no matter what your age? Chiropractic of course! Maintaining routine chiropractic adjustments will help you pain free, allowing you to enjoy an active lifestyle. An increase in activity will add more loading on bone mass, increasing your bone mass density.
Check out the rest of the article to see advice specifically targeted from your 20s all the way to your 50s.
When your boss shoots you an email with the details about your next office meeting, you might be surprised to see the location – a pair of treadmills? That’s right, “walking meetings”, as they have come to be called, are becoming popular in offices across the nation. These meetings take place on two treadmills that face each other – the true definition of multi-tasking, if you ask me – allowing co-workers to talk while they walk.
A recent blog post had peeked my curiosity – and with a little research, I found that this idea isn’t exactly new. New York Times had written about this a little over a year ago, mentioning a financing firm that had set up four treadmill desks for co-workers to utilize while they “take care of business.”
You might think to yourself, I workout out almost daily, doesn’t that negate elongated time spend sitting down? Not exactly. Research has shown that it isn’t the not exercising that is dangerous, it is simply the act of sitting itself. One study by the American Cancer Society showed that women and men who sat for six hours a day were 37 percent, and 18 percent, respectively, more likely to die by the end of the 13 year study period. Wow.
The Mayo Clinic also noted that increased hours of sitting, whether behind a desk or in front of a television, “increased the risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack” by 125 percent.
Those studies don’t even mention the more immediate side effects of long-term sitting. Hello Neck Pain! Welcome Back Pain! Ah, we meet again Headaches and Wrist Pain!
Don’t think your boss will spring for a couple of treadmills? Not to worry, the idea is still the same.When you have a chance, take the stairs, not the elevator. Instead of using intercom or instant messaging, get up and WALK to your co-worker to relay the message. Refill your water every hour – this will help encourage you to get up more frequently, as you will need to walk to both the water cooler and the bathroom.
Another great tip? GET UP. Even just a few 5 minute walking breaks, with a few stretches and deep breathing thrown in, can do wonders for your overall health.
What do you plan to do to make sure you keep moving throughout the work day?
March is here! Woot, woot! With March comes a season change – SPRING – and warmer weather. Can you tell that we are a bit excited? It also means the end of running indoors for those of you that can’t bear the cold New Jersey winter. But before you lace up your sneakers, take a minute to see if you should be tying them a bit different.
I stumbled upon this awesome blog post – and had to share it with all of my springtime runners out there! Sure, I am young enough to know that there are different ways to tie your shoes, but I never realized there could be a really correlation between your lacing technique and feet problems.
For example, high instep? There is a way to lace your sneakers so that you have room in the midfoot area, which keeps you from feeling to tight across the arch of the foot.
Of course, this post comes with pictures to show you what she is describing.
Why am I blogging about this, you might ask? Well its all like the song says -
“The hip bone’s connected to the back bone, the back bone’s connected to the neck bone…”
Your stride, especially avid runners, can have a direct effect on your back and neck pain. I’m not saying that lacing your running shoes will make all the difference, but heck, it can’t hurt.
Here’s the blog post I have been referencing: