Posts Tagged ‘spine’
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?
There are a few things that most people believe they can do with absolute certainty – the basics of course, such as breathing and sleeping, and of course sitting. But did you know that you could be doing it WRONG?
You have heard it from us countless times… your posture, both standing AND sitting, has a direct effect on your level of back, shoulder, and neck pain. A recent article from the New York Times has highlighted the work of Esther Gokhale, a professional posture “guru” that has worked with hundreds of people whose job description ties them to sitting at a desk all day.
The article is an interesting read- highlighting some top-ranking leaders in the tech industry as former clients. The basic take away? You have to be aware of your posture, especially when sitting at a desk for hours on end. Believe it or not, there is a correct way to sit. Here is the graphic that accompanied the article.
For more information, read the full article here.
Do you think this will change the way you sit? We would like to hear your comments!
Welcome to the second part of our three-part series, outlining our office technology. This blog is all about a chiropractic staple in our office : the Ultralign.
Here is the break down: A subluxation is a misaligned vertebrae. Chiropractors remove subluxations. Our chiropractor, Dr. Michael Sapienza, identifies and removes the subluxations with the a computer-generated system, called the Ultralign.
Seems simple enough, right? The Ultralign is just another form of chiropractic, just like manual adjustments – in that it realigns the spine. However, there are some benefits that are specific to the computer-generated adjustments.
1- It’s relaxing. Some of our patients come to us scarred from past experiences with manual adjustments – and are fearful of the popping noises that can occur during the process. That fear can cause you to tense up and not get a proper adjustment. When you get adjusted by the Ultralign, you are in a seated position, face down, and are able to relax.
2- It comes with options. The Ultralign has protocols specific for your ailment – from lower back pain, to neck pain, to even migraine headaches. Telling the chiropractor what is bothering you will help him choose the right option, and have you leaving our office feeling like a new person.
3- It can be safer. While manual adjustments are generally safe, sometimes they run the risk of aggravating a bulging or herniated disc – a common condition that we treat in our practice. The Ultralign removes that risk, since it is a gentler option, and is a great compliment to the decompression table.
Interested in trying out this cool piece of technology? Just call our office at 973-943-4300 to schedule your complimentary medical consult with Dr. Sapienza.
Harvard Health recently wrote about how posture can help keep back pain at bay- noting that it isn’t just your standing posture you should worry about. How you sit in your chair at work, as well as performing tasks such as lifting or reaching, can have a negative effect on your back health.
Here is an excerpt of the 4 tips they provided to improve your posture:
- Imagery. Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level — don’t allow the lower back to sway. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis. Picture yourself as a ballerina or ice skater rather than a soldier at attention.
- Shoulder blade squeeze. Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five; relax. Repeat three or four times.
- Upper-body stretch. Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds. Relax.
- Arm-across-chest stretch. Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.
Looking for additional tips? Stop by the office to talk with Dr. Sapienza about your posture and back pain.
As the weather becomes warmer, country clubs across the country gear up for golfing season. For me, golfing is synonymous with my father – I can remember him golfing on Sunday mornings since I was little. To this day, every Father’s Day, my dad gets some variation of golfing paraphernalia as a gift. Golfing is, of course, popular with many fathers, and thus often a great source for Father’s Day gifts. However, I thought this Father’s Day it would be wise to point out another synonym for golfers alike… back pain.
According to the Cleveland Clinic, 25-35% of all injuries reported by recreational and professional golfers is located in the low back. This is due largely in part to the forces that are produced during a golfer’s swing – the repetitive motion causes significant muscular activity and movement that contributes to high reports of back pain and injury.
There are various factors in a golf swing that can affect your entire body, and how good it will feel following those 18 holes. Cleveland Clinic sites the following swing faults;
“S-posture, reverse spine angle, early extension, restricted right leg follow-through, and reverse C finish. The “modern swing” with more hip-shoulder separation (X-Factor) creates more stress on the spine. Golfers with limited mobility of their lead hip (the left hip in a right-handed golfer) may have an increased incidence of low back pain.”
They also point out that golfers carrying their own golf bags can cause stress on the spine and lower back muscles, and result in injury. Injuries can vary from a muscle pull or strain, to lumbar disc injury. Do what is a father to do? Make sure you give him these tips:
1- Stretch before the tee time. Make sure to properly stretch both back and neck muscles before the round of golf. It is also important to stretch the hips and shoulder muscles, as they participate in the mechanics of a golf swing as well.
2- Practice your swing. Get a few good, slow, practice swings in before the real thing, to ease into the more forceful, real deal swing on the course.
3- Minimize fatigue. Stay hydrated throughout the workout – yes, golfing is a workout. Whether you are at the driving range just practicing, or playing a full 18-hole game, you should make sure you maintain your energy by drinking lots of water and having some healthy snacks, in between holes.
4- Get adjusted. I can’t tell you how many phone calls we get Monday morning, saying they felt fine before they spent the whole weekend on the golf course. Maintaining regular adjustments with physical therapy throughout the month will help prevent risk of injury on the green.
Wishing all of the dads out there an early Happy Father’s Day!
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