Category — Exercise

Statistics have indicated that back pain will affect around 80% of all people at some time in their life.  Back pain can range from the lower back area to the upper back and shoulder blade area.  Back pains are especially bad when they impact every day functions such as walking, bending, sleeping, or sitting.  Americans spend billions of dollars every year fighting their back pains.  Is there any way to prevent it?  Here are five simple ways to help prevent back pain.

1. Eat Right.  Excess weight puts more stress on your lower spine and contributes to injuries.  Animal-based foods (all meats, poultry, fish, and dairy) contribute to a pro-inflammatory diet and also lead to the production of chemicals that fuel the pain process.  Eating a healthy, whole food, and plant-based diet will reduce pain and inflammation, and can help reduce your back pain.
2. Minimize Stress.  Life is stressful!  Everyone experiences stress of some degree or another.  Excess stress causes muscles to tighten and interferes with the normal healing process.  Prolonged stress leads to homone imbalances of the stress glands of the body – the adrenal glands.  These glands secrete hormones that regulate many body functions including: sleep, digestion, weight gain, estrogen, progesterone, testosterone, immune system, arthritis, allergies, heart function, fatigue… to name a few.  These glands can be checked easily in our office and can usually be balanced/repaired through diet and supplements.
3. Maintain Good Posture and Ergonomics.  Maintaining good posture means keeping the body in a balanced and neutral position as much as possible.  Avoid stressful and damaging prolonged postures where ever you are.  Moat people use computer work stations both at home or at work.  These can be a problem if the ergonomics aren’t set up correctly.  Screens should be centralized and keyboards should be positioned where the height allows your arms to be bent at 90 degrees.  Some lower back pillow is recommended if you are sitting for long periods.  Frequent breaks to move and stretch can also help maintain body posture and balance.
4. Perform Healthy Exercises Regularly.  Regular cardiovascular exercise is important to help maintain good cardiovascular health, manage weight, and reduce stress.  But nothing replaces targeted spine-specific exercises to focus on your core.  Some of the bast exercises for your core also involve balance and muscle endurance.  Some examples are:
• Quadruped – on hands and knees.  While holding abdominals in tight (hollowing), alternate straightening opposing arm and leg and holding for 5 seconds.  Repeat 20 times.
• Bridge – on back.  Lift pelvis, torso, and shoulder blades off floor and hold for 30 seconds.  Repeat.
• Plank – pushup position supported on the forearms rather than hands.  While keeping abdominals in tight (hollowing), hold your body straight for 30 seconds.  Repeat.
• One Leg Balance – standing.  Keep abdominals in and balance on one foot (stork stand) for 30 seconds.  Switch legs and repeat.
5. Get Adjusted By Your Chiropractor.  Everyday activities, stress, and toxins take their toll on our bodies.  Our joints and muscles tighten, become restricted, and become imbalanced.  Adjustments help to retore normal joint motion and can rebalance your spine and body.

Many people think that once they begin chiropractic care, they’ll have to go forever.  This is simply NOT true.

After a thorough interview and exam, we will work together to come up with a treatment plan that will work for you.  You are always in charge of how much care you want and the frequency of your visits.  Like many other healthy habits, you may want to receive regular chiropractic checkups, massage therapy, and other natural therapies because they can help you maintain superior health.

Following completing the initial set of forms, I will conduct an interview and introductory exam.  The purpose of this visit is to determine if you would be a good candidate for care at our center.  After the introductory exam, I’ll let you know if I think I can help you. At this time, specific diagnostic testing or outside referrals may be necessary for your appropriate care. If I don’t feel that I can help you, I’ll let you know and may refer you to another doctor.

If it looks promising, I’ll invite you back to receive a full examination to more accurately identify the cause of your problem.

The full examination is usually attended to on your second visit, which may be later the same day or the following day. This two-visit approach accomplishes several things:

• Reduces the length of your first visit
• Gives us time to correlate our findings
• Avoids overloading you with too much information

In certain situations, and based on my professional judgment, we sometimes make exceptions. It just depends on your unique situation.

Regardless of your health goals, please understand that we see ourselves as mere servants. You’re the boss! It’s your body, your health and your future. Our job is to offer you the finest wellness care possible, and it’s up to you to decide how much of it you want and how fast you want to proceed.  Our wellness program options may help you understand this better…

Relief Care – When many people seek care in our office they have one goal: relief. So that’s where we start! During this initial stage of intensive care, we have several obligations:

• Uncover the underlying cause of the health problem
• Suggest a care plan to produce the fastest results possible
• Offer ways patients can participate in their recovery
• Suggest advanced strategies for long-term benefits
• Explain the value of post-symptomatic wellness care

Typical relief care programs range in length from 6 to 24 visits.  The more severe and more chronic the condition, the longer it may take for you to progress through this phase of care.

Rehabilitative Care – Many of our clients want to continue relief care into the next phase of care – the corrective or rehabilitative phase. Wisdom has taught us that long-lasting pain relief can be achieved only when complete healing occurs and your body returns to optimal function. This part of the healing process usually involves therapeutic exercises. We provide one-on-one coaching through this phase of care and focus on flexibility, strength, endurance, balance, and core-conditioning.

Typical rehabilitative care programs range in length from 6 to 12 visits.  The more severe and more chronic the condition, the longer it may take for you to progress through this phase of care.

Weight Loss & Weight Management – We provide one-on-one nutritional counseling, exercise program design, and utilize a special laser therapy technique, called auriculotherapy, to assist our clients lose weight in a way that is safe and very effective.

Laser auriculotherapy is non-invasive, requires no needles, and is painless. We see many overweight people that have tried diets but have failed because they have difficulty curbing their appetite and cravings. Laser therapy helps to curb your appetite and depress hunger cravings. Our laser technique also stimulates your metabolism to burn off extra calories and correct internal body hormonal imbalances.

Typical weight loss care programs range in length from 12 to 24 visits.  If you are severely obese, it may take longer to progress through this phase of care.

Ongoing Maintenance/Supportive Care – Many of our clients want to continue beyond both the pain relief and rehab phases of care.  Routine chiropractic checkups are enjoyed by millions (both young and old) who want to keep their spine, nervous system, and body as healthy as possible.  Why is regular care needed?  Because subluxations (misalignments of the spine and extremities) continue to occur in life.  Life is stressful!  You may need weekly checkups, or you may do fine with monthly visits.  It just depends on your body and your lifestyle.

So how much chiropractic care do you need?  It really depends on your unique situation and your personal health care goals.

Dogs are known as man’s best friend.  And for good reason.  For thousands of years both man and dog’s lives have become entwined in many ways.  Dogs seem to like to hang around us and we, humans, have found that dogs can be quite useful.

How can a dog promote a healthier you?

• Dogs have proven to be excellent companions, and lower stress level
• Dog owners tend to be more active, increasing their “leisure-time” physical activity
• Dogs are excellent motivators to get you moving, taking regular walks
• Dogs are cute and fun
• Dogs tend to make people more social
• Dogs coax you to play physical games like fetch, catch-me-if-you-can, and tug o’ war

We own one cool dog, named Sheba (pictured above with the pups), who was a rescue from the Philadelphia SPCA.  She’s an American Staffordshire Terrier/American Bulldog mix, and a terrific family dog.  She’s great with the kids and other people, loves to play, and she’s an excellent motivator for me to get up early and run with her.  Yes, I tie her leash to my waist and we go out every day.  We run 3-4 times per week, and walk the other times.

And now, my family is helping by fostering dogs without homes to get them ready for adoption.  Our first two dogs were actually an adorable pair of puppies (pictured above).  Emma is a Shepherd/Husky/Rottweiler mix, and Ryan is a Bluetick Coonhound/Pointer mix.  Man, did they keep us busy for several days until they were adopted.  To learn more about our local dog rescue, check out WetNoseRescue.org.

So if you want get more active, relieve stress, have fun, get outdoors more often, meet more people, and get healthier… get a dog!

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Some research studies about dogs and physical activity:

JPAH Volume 8, Issue 3, March

The Impact of Dog Walking on Leisure-Time Physical Activity: Results From a Population-Based Survey of Michigan Adults

Background: The extent to which dog walking promotes leisure-time physical activity (LTPA) remains unresolved. We describe the characteristics of people who walk their dog, and assess the impact on LTPA. Methods: Information on dog ownership, dog walking patterns, total walking activity and LTPA were assessed in the 2005 Michigan Behavioral Risk Factor Survey. Multiple logistic regression was used to generate adjusted odds ratios (AOR) for the effect of dog walking on total walking and LTPA. Results: Of 5,902 respondents 41% owned a dog, and of these, 61% walked their dog for at least 10 minutes at a time. However, only 27% walked their dog at least 150 minutes per week. Dog walking was associated with a significant increase in walking activity and LTPA. Compared to non-dog owners, the odds of obtaining at least 150 minutes per week of total walking were 34% higher for dog walkers (AOR= 1.34, 95% CI = 1.13-1.59), and the odds of doing any LTPA were 69% higher (AOR= 1.69, 95% CI = 1.33-2.15). Conclusions: Dog walking was associated with more walking and LTPA, however a substantial proportion of dog owners do not walk their dog. The promotion of dog walking could help increase LTPA.

From Pubmed.gov

Walking the dog: is pet ownership associated with physical activity in California?

Yabroff KR, Troiano RP, Berrigan D.

Applied Research Program, Division of Cancer Control and Population Sciences, National Cancer Institute, Bethesda, MD 20892, USA.

Abstract

BACKGROUND: Several studies have reported positive associations between pet ownership and a variety of health outcomes. In this study, we explored associations between pet ownership and physical activity in a large, ethnically diverse population-based sample in California. METHOD: Data from the California Health Interview Survey (CHIS) were used to assess the associations between pet ownership (ie, dog, dog and cat, cat, and non-pet owners) and transportation and leisure walking in a sample of 41,514 adults. Logistic regression was used to assess associations between pet ownership and type of walking, and linear regression was used to assess associations between pet ownership and total minutes walking per week. RESULTS: Dog owners were slightly less likely to walk for transportation than were non-pet owners (OR = 0.91; 95% CI: 0.85 to 0.99) but more likely to walk for leisure than non-pet owners (OR = 1.6; 95% CI: 1.5 to 1.8) in multivariate analyses. Overall, dog owners walked 18.9 (95% CI: 11.4 to 26.4) minutes more per week than non-pet owners. Walking behaviors of cat owners were similar to non-pet owners. CONCLUSION: Our findings support the moderate association between dog ownership and higher levels of physical activity.

Do you want to get the benefits of 45-60 minutes of exercise in just 10 minutes? Sounds impossible, but it’s true.  And it’s backed by sound research.  Our new whole body vibration (WBV) exerciser is named the Power Vibe and is made by  a company called Zen Pro.

The concept dates back to the 1960′s and 70′s to the Russian space program.  The Russian cosmonauts were sent into space for prolonged periods of time and when they returned they discovered some shocking things.  The cosmonauts had significant muscle weakness (atrophy) and bone loss or demineralization (osteoporosis).  The Russian space program began to use whole body vibration as a way to simulate weight bearing loads.  The cosmonauts performed the rehabilitation exercises before, during, and after trips into space.

Afterward, German Universities continued their own research on the effects of WBV.  Many studies were done on a variety of effects on the body, such as WBV and Osteoporosis, developing muscle mass, improving balance and circulation, rehabilitation for injuries, weight loss, and the like.

In the 1980′s, whole body vibration exercise has been used by Olympic athletes as a way to enhance training and rehab.  And now, whole body vibration has become affordable and accessible for most people.  It is effective, fast, and safe for people of all ages.

What is Whole Body Vibration Exercise Like?

You begin by standing on a rapidly vibrating plate.  The body undergoes the stimulating changes of rapid acceleration/deceleration, similar to running or being on a trampoline.  You can then move into different simple positions and hold them for some time while the plate continues to vibrate.  Examples of some positions are the squat, the one-legged stork stand, or the plank.

Standing for just 5-10 minutes a day, while doing a few movements to transfer the vibration of the machine into various body regions, increases the flow of freshly oxygenated blood into the tissues, enhances lymphatic drainage, and generally loosens things up.  You will feel great!

What are the Benefits of Whole Body Vibration Exercise?

On a WBV machine, the platform you stand on moves very rapidly. This controlled motion is transferred up through your body.  What happens in your body is that all of your tissues are forced to react to the stimulus of the vibrating platform.

• WBV works and tones your muscles. Here WBV works very similar to the knee jerk reflex. When muscles are activated via a “stretch reflex” your body has no choice but to react.  WBV technology exploits this fact by using an external stimulus – the vibrating platform. When you load a muscle or muscle group in line with the direction of the vibration by assuming various positions, the muscles respond to the vibration as compensation with a brief reflex contraction of virtually all muscle fibers of that particular muscle. Now remember, the platform moves anywhere from about 1000 to 3000 times a minute depending on the setting! You can imagine the type of stimulus this creates, thus causing your muscles to tone and strengthen faster than any other form of workout.
• WBV increases your blood flow. In order for a muscle to do any contraction, it needs to burn glucose and oxygen. Where does the muscle get these 2 essential components from? Your blood flow! As your muscle contractions increase, so does the need for oxygen and glucose for the muscle. Your body supplies it by increasing your heart rate to get the necessary nutrients to the muscle.  Thus, WBV naturally increases your circulation.
• WBV increases your lymphatic drainage. When standing straight up on the WBV platform, you can feel your sinuses draining, and the stiffness and tightness from standing all day going away. These are typical signs of lymphatic drainage which also helps to fight infection and bacteria. It’s almost like WBV supercharges every cell in your body with energy! Spending just 5 minutes on a PowerVibe (especially the vertical vibration units) and swelling is down, you are feeling lighter, looser, and best of all more relaxed!
• WBV increases the release of Endorphins. Researchers in Germany have also shown that the stimulation of subcutaneous tissues and ligaments around the spine in particular release significant amounts of endorphins, the same “Feel Good” hormones that are showing up in the bloodstream after a lengthy run!
• WBV lowers your Stress Hormone Cortisol. Also of particular interest to me was the fact that exercising with WBV helps your body to reduce the levels of Cortisol. This hormone starts to show up when you’re stressed out and your system is running on overload. Cortisol is terrible for the body – it causes your body’s inflammation levels to go up, it robs you of sleep, wipes out your adrenal glands and after a while leaves you constantly exhausted. WBV on a PowerVibe unit helps to break down this damaging hormone and replace it with better hormones. We all know how well exercise works in combating stress.
• WBV trains your equilibrium sense. The human brain is built to keep our bodies in a state of equilibrium, balance, and stability in the 3-dimensional world.  If someone pushes your shoulder, your brain responds by telling you to lean back against the push so you don’t fall over.  If you’re standing on a platform that is moving 20 – 50 times per second, your brain must respond quickly by triggering certain muscles to contract and others to relax so that you maintain your balance. The brain is forced to respond to the rapidly moving surface under you or you would fall over! This is great exercise for the balance sense.
• WBV can combat osteoporosis. Weight bearing load is placed on the patient’s entire skeletal structure, which maximizes lymph drainage, promotes the release of osteoblasts, and  fights osteoporosis.

The benefits of WBV training are considerable, as evidenced by its acceptance in major medical, rehabilitation and therapeutic centers across the country. The health benefits are multifold and results can be achieved easily. It can enhance your general well being and quality of life regardless of age, medical, neurological or physical condition.  WBV training is not difficult, but it can be challenging – the degree of difficulty is entirely up to you.

Feel free to call me if you have any questions regarding whole body vibration and if you want to find out if this natural therapeutic exercise would be right for you.  You can also check out some Power Vibe videos at: http://www.powervibeusa.com/community/video.

Wow, are we excited about the recent changes in our wellness center!

1. We have finished our expansion and improved our chiropractic and massage services! Our office now extends all the way from the front of our building to the back.   We are very happy with the addition of two spacious, private, quiet, and newly decorated rooms. You are going to love receiving a relaxing therapeutic massage in either our “green room” or our “yellow room”.  We also converted the old massage room to another chiropractic treatment room.  These changes will allow us to provide better care for all of our patients!
2. We acquired an additional therapeutic exercise device that is just going to amaze you! The machine is called the PowerVibe by a company called Zen Pro.  It is a “whole body vibration” therapeutic exercise device.  You are going to be shocked at how fast (just 10 minutes) you can get the physiological effects of 45-60 minutes of exercise. The PowerVibe helps minimize pain, promote healing, improve balance, promotes weight loss, enhance muscle and bone growth, and prevent osteoporosis.   Also, it’s just plain fun to use!

1. We just launched our new web site – NaturalTherapyDr.com – and updated this blog! You may have noticed the new look already.  I welcome you to visit our new site.  Poke around.  It’s loaded with exercise videos, educational videos, and lots of great information about our practice.  Remember to share it as well!
2. Help me welcome Audrey Krieger! Audrey is a certified massage therapist, and the newest member of the Spectrum Wellness team.  She is highly skilled and puts her heart into every massage!

I’m excited about this new year!  Give me a call if you have any questions or concerns about these changes… I’d love to hear from you.  We’re looking forward to helping you meet your health goals in 2011!

The Patient’s Complaints

• Right sided shoulder pain and weakness with mild neck pain of unknown cause that began 3 weeks ago and has gradually worsened
• Limited movement and increased pain with reaching overhead and behind back to fasten her bra

Snapshot of My Examination Findings

• Restricted ranges of motion of the right shoulder as compared to the left, especially bad on lifting the arm up, to the side, and reaching behind her back
• Tight and painful muscles surrounding the shoulder joint, especially the supraspinatus and teres minor muscles (both are muscles of the rotator cuff)
• Weakness of the shoulder muscles (especially the supraspinatus)
• Multiple areas of spinal subluxations (jammed spinal bones that irritate the nervous system)
• X-ray evaluation of the right shoulder and cervical spine (neck) showed no problems with the bones

My Diagnosis

• Rotator Cuff Sprain/Strain – moderate
• Spinal subluxations

My Recommendations

• A course of 12 visits of integrative care to include the following:
• Chirporactic adjustments of the spine and extremities
• Myofascial release performed by massage therapist
• Progressive therapeutic exercises targeting the rotator cuff and surrounding musculature
• Ice at home as needed for 15 minutes per hour.

The Prognosis

• Fair

Discussion

Shoulder pain is a common complaint that is often associated with neck pain and upper back pain.  The only complaint we see more frequently in our office is low back pain.

According to the Centers for Disease Control and Prevention, about 13.7 million people in the United States sought medical care in 2003 for shoulder problems.

When you think of shoulder injuries, you probably think of sports-related injuries seen in baseball or tennis.  However, shoulder injuries can be easily caused by many normal everyday activities (even those of a 67-year old). The shoulder is so  susceptible to injury because it has the greatest range of motion of all the joints of the body.

The shoulder consists of three major bones and over twenty different muscles.  Two major tendons of the shoulder are the biceps tendon, which attaches the biceps muscle to the shoulder and helps stabilize the joint, and the supraspinatus tendon, which helps form the rotator cuff.  Four short muscles originate on the scapula and pass around the shoulder where their tendons fuse together to form the rotator cuff.

Rotator cuff strain/sprain is an injury to the muscle and tendon that covers, rotates, and raises the shoulder.  Symptoms usually include shoulder pain and difficulty raising the shoulder.

Our Approach To Shoulder Problems

If you were a new patient visiting our office, we always start with a thorough case history, consultation, and examination.  I may recommend diagnostic studies (x-ray or MRI) if I need more information. At this point, if I determine that care is appropriate and you decide to begin care, I will design a treatment plan for you.  If at any time I discover something beyond the scope of my practice, I won’t hesitate to contact your primary care provider to discuss a possible referral to another healthcare provider.

We follow a very effective  treatment strategy based on the letters ASR.  They stand for:

• A – Adjust (whole-body adjustment techniques)
• S – Support (spinal pelvic stabilizers and other joint supports)
• R – Rehabilitate (targeted exercise therapy/physical rehab)

My approach that works so well with the spine can be applied to other joints of the body. Virtually every articulation of your skeletal system is susceptible to fixations that can impair function and range of motion.  We have a variety of other treatment options to help you recover quickly and completely.  Some of our other treatment options could include:

• Massage therapy
• Laser therapy
• Electrostimulation treatment
• Home TENS unit
• Therapeutic taping
• Targeted rehabilitative exercises for the shoulder
• Exercise modification
• Home exercise program
• Nutritional supplementation and dietary modification

We don’t want you to have to resort to dangerous medicines, injections, or surgery.  Our approach is to use chiropractic care and other natural therapies (such as massage or rehab exercises) to correct your shoulder problem quickly and  naturally.

We just returned from a 4-day vacation in upstate Pennsylvania.  Our family has made it a tradition to head out to a beautiful state park called Rickett’s Glen, which is about 3 1/2 hours from the Philadelphia area.  This year we met three other families there, and everyone had a great time.

The camp is located in an area called the Endless Mountain Region and is set on the top of Red Rock Mountain.  We keep coming back because Rickett’s Glen has so much to offer.  There are very nice and affordable modern cabins for rent.  For those who want to “rough it”, you can set up a tent in a traditional camp site along the mountain top lake.  Lake Jean is surrounded by tall trees and offers swimming, fishing, and boating.

The “Fall’s Trail” is the most popular trail and most difficult hike at the park.  This is what makes Rickett’s Glen so special.  It takes you through the Glen natural area and incorporates 22 different waterfalls.  It’s just beautiful!   The old forest, the clean air, the moss-covered boulders, the sounds of nature… it’s hard to take it all in.   The largest waterfall is called Ganoga (pictured above).  It’s 94 feet high and is absolutely breathtaking.

I hiked the Falls Trail with another family who had a couple young children.  We took a leisurely pace and completed the hike in three and one half hours.  I was very impressed that both of the little ones finished on their own.  When I finished, I was somewhat tired but felt mentally recharged.

It may not be the most relaxing way to spend your vacation, but is is very enriching and refreshing.  Not to mention that hiking is great exercise and burns somewhere between 300 to 500 calories per hour.

After a long hike, there’s nothing better than enjoying a good meal, relaxing around a campfire, toasting a few marshmallows, sharing stories with good friends, and waiting for the stars to come out.

If you’re looking for a great weekend trip, check out this hidden treasure in the heart of Pennsylvania.

For more information about Rickett’s Glen State Park click here.

I want to thank our staff and patients for helping come up with this list of fun Spring activities.  I hope it helps encourage you to stay active and enjoy this beautiful world.

1. Walk dog at the park.
2. Getting a massage at Spectrum Wellness.
3. Having a picnic at Kelly Drive park.
4. Playing hopscotch with the kids.
5. Playground!
6. Riding bikes.
7. Play my acoustic guitar.
8. Riding a Ripstik.
9. Play capture the flag in the woods.
10. Playing with the grandkids.
11. Plant a garden.
12. Driving with the windows down.
13. Ride a Harley!
14. Gardening.
15. In the morning, running in the cool grass.
16. Walking on the beach.
17. Biking to Spectrum Wellness.
18. Sitting on the porch drinking a banana, pineapple smoothie.
19. Cutting the grass in the sun.
20. Go to the park with friends.

If you suffer from chronic low back pain and want to experience freedom from your pain, you will want to pay particular attention to your core.  To finally gain control of your back pain and reduce the chance of a relapse, you have to improve the condition of your core.  The term “core” may have you thinking of Pilate’s, Yoga, or doing sit-ups until your six pack burns.  Unfortunately the term “core” is frequently misused and the true nature of the core is greatly misunderstood.

To understand the true nature of your core, you need to understand your body design.  Your bones, ligaments, and joint capsules (passive restraints) provide stability toward the end of joint motion (ROM).  They don’t provide much stability in the neutral position.  That’s where the muscles come in to play, and provide support and stiffness.  Your body muscles are set up in three basic layers.

The outer layer of muscles are your large muscles.  These are big, strong muscles that are designed to move your skeleton.  They also are the muscles that give your body its shape.  The rectus abdominus muscles (the “six-pack”) is an outer layer muscle, and technically not part of your core.

You have a middle layer of muscles that lie beneath the outer layer of muscles.  These muscles connect to your spine and are designed for stability and control.  These are muscles of endurance that allow you to maintain good posture while you go about your day.  These middle layer muscles work continually to protect your spine as you put your body through its many different positions – sitting, bending, twisting, running, jumping, etc. If your core is weak, you will be susceptible to injury as you try to sustain static postures (i.e. sitting), or try to perform dynamic activities (i.e. playing soccer).

You also have a deep layer of muscles that act as “sensors” for your nervous system.  These small muscles attach to your spine and give continual feedback to your brain with each joint movement. These deep muscles are muscles of endurance and enable you to maintain good posture, balance, and position sense.

The muscles of your middle layer and deep layer make up your true core.  And because your core is composed of muscles of endurance, you must work it differently.  You can’t just do the normal exercises promoted in most health clubs or gyms.  Focusing on strength doesn’t help the true core.  Muscular endurance, posture, and balance must be your focus if you want to improve the condition of your core.

Your body stability is a dynamic function and includes:

• Static positioning
• Controlled movement
• Alignment in sustained postures
• Movement patterns that reduce body strain, avoid injury, and allow efficient muscle action

Your body stability and movement patterns may be altered by any combination of the following:

• Injuries
• Insufficient muscular strength or endurance
• Poor neuromuscular control
• Fatigue

To improve the condition of your core, research has shown that very moderate levels of muscle activity can be enough to create stable joints.  To work the endurance muscles of your core, only about 10% of your maximum contraction is needed to provide joint stability.  In contrast, when doing strength training you have to work at 70-80% of your maximum contraction in 1-2 sets of 8-12 repetitions.

This is great news!  Even if you are suffering from chronic back pain today, you can take active steps towards recovery.  I have been working with patients with chronic back pain since 1992, and have seen many amazing recoveries from patients following our easy program.  If you are committed to our program of core stabilization exercises, you will in most cases be able to gain control of your back pain within 4 to 6 weeks.

No drugs.  No surgery.  No expensive traction devices.  No high-tech computerized exercise devices.

Just a series of core stabilization exercises that are so simple, I’ve pictured the basic part of the program on this site.  Sounds simple?  That’s because it is.

Just click here to see the core stabilization program.

Depression affects millions of Americans each year.  As we drudge through this rainy Autumn and approach the winter, no doubt many people will begin suffering from depression.  Some will be mild, while others will be more severe.  Mild to moderate depression can respond very well to natural therapies.  If you suffer from severe depression, you should consult the proper medical doctor for evaluation.  Regardless of the severity of your depression, natural alternatives can help you fight depression and help you avoid dangerous drugs and their side effects.

Exercise is the key.  Exercise can be one of your most effective weapons to fight depression.

According to the Mayo Clinic:

Exercise helps prevent and improve a number of health problems, including high blood pressure, diabetes and arthritis. Research on anxiety, depression and exercise shows that the psychological and physical benefits of exercise can also help reduce anxiety and improve mood.

Exercise can be a substitute for anti-depressant drugs according to a study published in the Archives of Internal Medicine in 1999:

(the study) divided 156 men and women with depression into three groups. One group took part in an aerobic exercise program, another took the SSRI sertraline (Zoloft), and a third did both. At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants.

How can exercise help you fight depression?  I’ve listed some of the benefits here:

• Physical activity stimulates the production of “happy” chemicals in your brain that will lift your mood.
• Regular exercise will help you look and feel better and more energetic.  This will boost your self-esteem.
• Even gentle exercises can help reduce pent up stress and tension in your muscles.
• Physical activity increases your body temperature, which has a calming effect.
• During activity your mind will be taken off your worries, and you can focus on positive things.
• If you exercise in a social setting, you can become more “socially healthy” if you interact with others during your exercises.
• Regular exercise will enhance your immune system function.  You will get sick less often and your body will reduce unwanted chemicals in your body that fuel depression.

Are there exercises that are best for fighting depression?  No.  It’s best to live by the Nike slogan… “Just Do It”.  All your activity doesn’t have to be done at once.  It’s okay to spread it throughout your day.  I would recommend trying for at least 30 minutes every day.  Here are some suggestions if you need help coming up with ideas:

• Walking or Running.
• Mowing your lawn or raking leaves.
• Swimming.
• Lifting weights.
• Table tennis.
• Rebounding (gentle bouncing on a mini-trampoline)
• Bicycling (to work?)

How do you stay motivated?  Here are a few key ideas:

• Find activities that you enjoy.  Keep it fun.
• Vary your activities.  Both your mind and body crave changes in the routine.
• Find someone to partner with.  They will help keep you motivated and you can return the favor!
• If you decide to exercise at a gym (rather than around the home), find a local club within 10 minutes of home.  The drive to the gym can be one of your biggest barriers to exercising.
• If you miss a day, don’t let it worry you.  Just start back with your routine ASAP.  Don’t try to “make up” missed time.  Just get right back on your normal routine.

Are you exercising regularly?  If not, you should be.  But how often do you include stretching before and after exercising? Knowing what to do before and after your workouts can help optimize your workout routines and help prevent a serious injury.

Many people believe that stretching is a waste of time.  In the USA, stretching exercises seem to have taken a back seat to strengthening and cardiovascular exercises.  Even advanced athletes are prone to skip their pre-exercise warm-up and their post-exercise cool-down.

The typical workout causes your muscles to contract and flex, but won’t allow your muscles to stretch to their full length. Stretching exercises can help:

• relieve stored up muscular tension
• flush out lactic acid (and other toxins)
• enhance your joint range of motion
• improve athletic performance
• reduce your risk of injury

For better results and optimal performance, your exercise routine should begin with a short warm-up followed by several minutes of stretching exercises, and then end with a cool-down.

The Warm-Up

Remember that doing stretching exercises is NOT a warm-up… they are stand alone exercises.  Stretching cold muscles can result in pulls and injuries.  Your best strategy is to begin with a five-minute warm-up.

The warm-up prepares your body and cardiovascular system by revving up your blood flow and your heart and lungs.  When you’re working out, your body and muscles demand more blood flow and oxygen supply.  The warm-up increases your blood flow, increases your blood temperature, and increases muscle temperature.  This prepares your body for increased activity and allows it to function at an enhanced level.  This whole process allows your muscles to use glucose to burn calories and exert energy for more strenuous exercises.

Your warm-up should be a mini version of your exercise routine.  For example, if you’re going to be taking a brisk walk, your warm-up should be a five-minute low-intensity walk.  Low intensity means around 50-60% of your maximum heart rate.

Stretching Exercises

After your warm-up, invest a few minutes by stretching your larger muscles first.  Focus on the muscle areas that are going to be involved in your exercise routine.  For example, a runner would want to target stretch the fronts and back of the thighs (the quadriceps and hamstrings respectively), the hip area, and the calves.

Each stretch you perform should last between 20-30 seconds.  Stretch only to the “edge” of pain, and do not push through the pain.  Control your breathing and gradually increase each stretch with each exhale.  Only go as far as your comfort allows. Do NOT bounce, as this can cause micro-tears in your muscles, that can result in scar tissue formation.  This reduces muscular flexibility and increases your risk of injury and pain.

According to the American Council On Exercise (ACE),  here are ten reasons why every one should take the time to stretch:

1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion which may also slow the degeneration of the joints.
2. May reduce your risk of injury. A flexible muscle is less likely to become injured from a slightly extensive movement. By increasing the range of motion in a particular joint through stretching, you may decrease the resistance on your muscles during various activities.
3. Helps relieve post-exercise aches and pains. After a hard workout, stretching the muscles will keep them loose and lessen a shortening and tightening effect that can lead to post-workout aches and pains.
4. Improves posture. Stretching the muscles of the lower back, shoulders and chest will help keep your back in better alignment and improve your posture.
5. Helps reduce or manage stress. Well stretched muscles hold less tension and therefore, leave you feeling less stressed.
6. Reduces muscular tension and enhances muscular relaxation. Stretching allows the muscles to relax. Habitually tense muscles tend to cut off their own circulation resulting in a lack of oxygen and essential nutrients.
7. Improves mechanical efficiency and overall functional performance. Since a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
8. Prepares the body for the stress of exercise. Stretching prior to exercise allows the muscles to loosen up and become resistant to the impact they are about to undergo.
9. Promotes circulation. Stretching increases blood supply to the muscles and joints which allow for greater nutrient transportation and improves the circulation of blood through the entire body.
10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine which in turn reduces the risk of low-back pain.

The Cool-Down

Each of your workouts should end with a brief cool-down followed by a period of stretching.  If you only have the time to stretch once with each workout, it’s better to stretch at the end.  Your muscles will be warm, more responsive, and less likely to be injured.

After your heart rate has climbed and your body has become warm and tired, the cool-down lets your heart and muscles “settle down”.  This helps lessen strain and soreness.

Like your warm-up, your cool-down should be a 5-minute mini version of your exercise routine, followed by a series of stretching exercises.

Failing to implement a regular stretching routine will increase your risk of injury and prevent you from getting the most out of your exercise. But beware, stretching improperly (before a warm-up or with BAD form) can open the door to injury also.  If you’re going to stretch, do it right!

Be very careful if you have any of the following problems:

• a muscle or joint condition
• a prior injury
• pain, soreness, or stiffness in any part of your body

Pain is your body’s way “telling” you that you have a problem.  You may be on the edge of serious injury.  Even professional athletes know when it’s time to seek help.  If you have any questions or concerns, I would be happy to meet with you to discuss your problem.  We provide FREE introductory consultations and examinations each week.  Don’t delay, just give us a call and we’ll schedule a convenient time for you this week.

On June 19th, 2008, I posted an article entitled “Everyone Needs Good Support and Balance“.  I explained how important it is to have a thorough exam by someone who knows what to look for.  Then your problem(s) can be handled from the right “angle”.  

I explained that you may need adjustments, massage, and exercise therapy.  Or perhaps you may need laser therapy or electrical stimulation.  I went on to explain that regardless of your condition, you need good balance and support.  Then I described a very common condition called excessive pronation.  If you haven’t been tested for this condition, please let me know, because…

This Condition Has A Damaging Effect On The Whole Body!

I now use a digital foot scanner, that (in just about 5 minutes) will allow me to test both of your feet for possible arch problems. In addition to recommending spinal pelvic stabilizers by Foot Levelers, I went on to recommend running shoes by New Balance, model 1123.

NEW BALANCE 1123 REPORT

I’ve been using them for nearly a year now.  I use them when I run 2-3 times per week on average.  I can tell you so far that I’d give them 5 stars out of 5!  They are extremely comfortable, stable, and hold my Foot Levelers spinal pelvic stabilizers perfectly.  They appear to be very durable.  The only signs of wear are some tiny “chunks” of rubber taken out of the back of both heel areas (not on the the sole).  So I can say very confidently that they are still HIGHLY RECOMMENDED! 

Being healthy is usually one of the highest priorities to each of us. Living to a “ripe old age” in good health is also important to most people.

Unfortunately no one, doctors of chiropractic included, can guarantee that you will live to be 100 or that you will live even one day in perfect health.

But while there are no guarantees, there are things that you can do to increase your potential to be healthier and to live longer.

Things like:

• Eating a whole food plant-based diet
• Getting regular moderate exercise
• Managing your stress (we all have it!)
• Getting the proper amount of rest and sleep
• Drinking clean water
• Breathing clean air
• Getting the proper amount of sunshine
• Maintain the integrity of your nervous system

Making These A Regular Part Of Your Life Will Increase Your Potential To Be Healthier, More Productive And To Enjoy Life More!

Maintaining the integrity of your nervous system is something else that’s essential to your  health in general.  When your nervous system is working properly, you have the greatest potential to have superior health. Without a working nervous system you cannot live… and if it’s not working properly, you cannot experience superior health.

You Can’t Even Receive The Maximum Benefit From Good Food, Exercise And Rest Unless Your Nervous System Is Healthy!

This is why doctors of chiropractic (like me) place such a great emphasis on taking care of the nervous system. Chiropractic doctors can improve the function of your nervous system by removing interference caused by subluxations (misaligned bones).

I use a highly effective “whole-body” adjusting approach to improve joint biomechanics and reduce nervous system interference. The approach we use is based on our judgment and years of experience.

Do You Have Any Concerns That Your Body Isn’t Working At Its Optimal Level, And You Want To Experience Superior Health?

Not sure what to do?

I can help! To find out more, please give us a call or just stop by our office.  I can provide you a FREE introductory exam and consultation.  You can ask me anything.  I’ll do a brief assessment to see if care at our office would be appropriate.  If I can help you, I’ll let you know within 15-30 minutes.  And you decide to start care… then we’ll take it from there!

Our Wellness Programs Are Each Individually Designed And Well-Balanced To Help You Achieve Superior Health!

Don’t be satisfied with:

• Chronic back pain
• Low energy or fatigue
• Headaches
• Neck pain
• Shoulder pain
• Sciatica
• Being overweight
• Knee pain
• OR WHATEVER ELSE IS BOTHERING YOU!

We may be able to provide you with a NATURAL and PROVEN solution!  Contact us today to schedule your exam and consultation!

How Common Are Shoulder Problems?

Shoulder pain is a common complaint that is often associated with neck pain and upper back pain.  The only complaint we see more frequently in our office is low back pain.

“According to the Centers for Disease Control and Prevention, about 13.7 million people in the United States sought medical care in 2003 for shoulder problems.”

When you think of shoulder injuries, you probably think of sports-related injuries seen in baseball or tennis.   However, shoulder injuries can be easily caused by many normal everyday activities. The shoulder is so  susceptible to injury because it has the greatest range of motion of all the joints of the body.  And with increased motion, you have less stability.

To appreciate the incredible design of the shoulder itself and to understand the complexities in caring for shoulder problems we have to first take a look at the basic anatomy of the shoulder.  The shoulder consists of three major bones and over twenty different muscles.

Basic Shoulder Anatomy

The two main bones of the shoulder are the humerus and the scapula (shoulder blade).  The joint cavity us cushioned by articular cartilage covering the head of the humerus and face of the glenoid.  The scapula extends up around the shoulder joint at the rear to form the roof called the acromion, and around the shoulder joint at the front to form the coracoid process.  The end of the scapula, called the glenoid, meets the head of the humerus to form a glenohumeral cavity that acts as a flexible ball-and-socket joint.  A ring of fibrous cartilage surrounding the glenoid is called the labrum, which stabilizes the joint.  Ligaments connect bones of the shoulder and tendons join the bones to the surrounding muscles.

Two major tendons of the shoulder are the biceps tendon, which attaches the biceps muscle to the shoulder and helps stabilize the joint, and the supraspinatus tendon, which helps form the rotator cuff.  Four short muscles originate on the scapula and pass around the shoulder where their tendons fuse together to form the rotator cuff.

Other major muscles that make up the shoulder girdle are the deltoids, the biceps, the triceps, the pectoralis, the rhomboid, the trapezius, the latisimus dorsi, the teres major, the levator scapula, and others.

All of these anatomical components, along with the muscles of your upper body, work together to manage the stress your shoulder receives as you lift, extend, flex, and throw.

Common Shoulder Problems

• Tendonitis:  Inflammation of a tendon.  Commonly affecting the biceps tendon at the front of the shoulder.  Symptoms include painful shoulder motion and increased pain at night.
• Rotator Cuff Strain or Rupture:  Injury to the muscle and tendon that covers, rotates, and raises the shoulder.  Symptoms include shoulder pain and difficulty raising the shoulder.
• Impingement Syndrome: Rubbing and clicking of the shoulder on overhead motions.  The ball of the shoulder joint rubs against the ledge (the Acromium) over the shoulder.  It is frequently associated with tendonitis and rotator cuff problems.  Symptoms include pain during movement of shoulder and increased pain when raising shoulder approaching 90 degrees.
• Subluxations: Bones shifting from their normal place and becoming “stuck”.  Symptoms include joint stiffness and weakness. Pain may or may not be present.
• Bursitis: Inflamed bursa sack.  Symptoms include painful to the front or side of the shoulder and pain at night.
• Myofascial Pain: Muscle inflammation involving any of the shoulder muscles.  Symptoms include local and/or referred pain in the shoulder, the upper back, the neck, the head, the shoulder blade area, or in the arm.
• Nerve Irritation: Inflamed or irritated nerves originating from cervical spine or the brachial plexus.  Symptoms include shoulder pain, neck pain, arm pain, shooting or burning pain traveling from neck to shoulder, to arm, and to the hand.

Our Approach To Shoulder Problems

First we would start with a thorough case history, consultation, and examination.  I may recommend diagnostic studies (x-ray or MRI) if I need more information. At this point, if I determine that care is appropriate and you decide to begin care, I will design a treatment plan for you.  If at any time I discover something beyond the scope of my practice, I won’t hesitate to contact your primary care provider to discuss a possible referral to another healthcare provider.

We follow a very effective  treatment strategy based on the letters ASR.  They stand for:

• A – Adjust (whole-body adjustment techniques)
• S – Support (spinal pelvic stabilizers and other joint supports)
• R – Rehabilitate (targeted exercise therapy/physical rehab)

My approach that works so well with the spine can be applied to other joints of the body. Virtually every articulation of your skeletal system is susceptible to fixations that can impair function and range of motion.  We have a variety of other treatment options to help you recover quickly and completely.  Some of our other treatment options could include:

• Massage therapy
• Laser therapy
• Electrostimulation treatment
• Home TENS unit
• Therapeutic taping
• Targeted rehabilitative exercises for the shoulder
• Exercise modification
• Home exercise program
• Nutritional supplementation and dietary modification

We don’t want you to have to resort to dangerous medicines, injections, or surgery.  Our approach is to use chiropractic care and other natural therapies (such as massage or rehab exercises) to correct your shoulder problem quickly and  naturally.

Everybody needs an energy boost from time to time.  Many of us need a daily pickups… usually during that “down time” between 3:00 pm and 6:00 pm.  Don’t reach for junk food, caffeine, drugs, or expensive energy drinks.  These produce “empty energy”, result in an energy “crash”, and can be addictive.  Instead, will your body to do some exercise.   Get up and get moving!

Here’s a simple routine that doesn’t require any equipment and will really wake you up.  Remember to breath fully and deeply while exercising.  With each repetition taking about two seconds, the whole routine will take less than two minutes:

1. 10 jumping jacks
2. 10 pushups
3. 10 squats
4. 10 crunches.
5. If still groggy… go back to step #1 and repeat!!!

Here are some immediate benefits from exercise to your mind & body :

• improved mental alertness
• reduction in body tension and stress
• increased ability to focus
• greater motion of stiff joints
• reduced pain
• improved mood
• you don’t get caught by your boss sleeping on the job

Try this routine and let me know how it works for you.  If you have your own routine, share it with us!

When you’re out and around kids, instead of just watching them play, get involved.  Kids just keep moving.  Keep up with them and stay as active as them.  It’ll be fun and very rewarding for you and for them.  

Having an active lifestyle is one of the keys to promoting superior health.  I tell my patients that they must find an exercise they like, or they probably won’t continue it long-term.  Don’t get me wrong, I think traditional work outs are great.  But playing games are really fun… and if the games are active, you get a double bonus!

This past weekend my family had a blast playing a couple of really fun outdoor “kids” games.  These games are so apparently so much fun that the onlookers just can’t resist.  We had no problem gathering more and more players as the games progressed.  I took the leadership and organized several games of “Capture the Flag” and “Kick the Can”.  Both games are classics, and they’re good for kids of all ages and physical abilities. They’re easy to learn and can be played for hours without becoming boring.

How to Play “KICK THE CAN”:

• Equipment – 1 can or plastic bottle partly filled with rocks or dry beans.
• Setup – an outdoor area with lots of places to hide; 1 small base; 1 jail area (usually near or around the base); the can is placed upright in the base; 
• Variation – played at night
• Object – IT tries to capture all players; players try to stay free as long as possible
• One player is designated as IT.
• The other players get ready to hide as one player kicks the can as far as he can. The idea is to give the others a chance to hide.
• IT retrieves the can and returns it to the base as quick as possible.  After setting the can upright in the base, IT can “capture” players by spotting them and running back to the base before the player.  If caught, the player goes to jail. 
• If IT fails and the player kicks it first, then he and all captured players are freed and can hide again.
• While this is happening, other players can risk their own capture to free fellow players by running up to the can and kicking it–before being spotted by IT.

By Gabrielle Goldman (age 6)

How to Play “Capture the Flag”:

• Equipment – Two flags (you can make flags with two sticks and bandanas, you could use two brooms or two plastic bats); orange cones (optional, but help  considerably in marking boundaries)
• Setup – divide into two even teams; have two territories (front and back yards; trails through the woods; etc) with clearly marked boundaries; one jail in each territory
• Variations – hidden flags; using socks filled with flower to strike and capture opponents; at night with flashlights.
• Object – capture the opponents flag and return it to your home territory before your flag gets captured.
• Once you cross into enemy territory, you can be captured and placed in jail.
• Captures are made by grabbing an opponent and yelling something like : “one, two, three, you’re my man, no breaksies”.
• Each flag should be surrounded by a 10-20 foot safety zone that cannot be entered by it’s own team, unless an enemy is within (this prevents a total defensive game)
• Once your own team’s flag is placed, it cannot be moved again by your own team.  If a flag is carried out of the safety zone and then the carrier is captured or the flag is dropped, the flag must be returned to the safety zone. 
• Players can be freed from jail if one of their teammates tags him and yells “freedom”.  Only one prisoner can be freed at a time.

I promise you’re going to love these games.  You may even want to try them with a group of adventurous adults!  You will have a lot of laughs, I guarantee it.  Who knows, it may become a regular family event…

Don’t worry if people (usually adults) are just sitting and watching.  They’re just jealous that they’re not as energetic as you.  Come on, be a kid again!   Stay active, stay young, and have fun!

The squat should be normal and natural movement for the human body.  If you ever watch a child of 4-years-old or younger squat, they will almost always use perfect form.  As we get older, we either “forget”, or get lazy, and stray from correct form.

Learning how to perform a correct squat is essential if you want to avoid back injury.  Here is a summary of the correct form:

• stand with feet approximately at shoulder width
• keep your head forward, your chest lifted, and your shoulders back
• as you squat keep your weight in your heels (not on the ball of the foot)
• bend from the hips
• feel the strength in your thighs, buttocks, and back
• keep your knees from crossing over past your toes
• maintain a correct lower back curve (the lumbar spine has the same type of curve as your neck – a forward banana-shaped curve)
• as you deepen the squat your bottom should stick out a bit (as if reaching out to sit down on a chair)
• you can lift the arms in front as you squat to maintain balance
• squat down as far as comfortable (generally to 90 degrees)

I recommend practicing the form without weights for several sessions before using any weights.  A good way to help with your form is to hold a ball (ranging from a playground ball to a Swiss ball) and push the ball away from your chest as your squat.  The ball held in your extended arms acts as a counterbalance and helps with balance. When using weights, I recommend using dumbells to start.

The squat is one of the most beneficial exercises. When you do a proper squat  you will use all the major muscles of your lower body, including your quadriceps, hamstrings, abductors, adductors, and buttocks.  You will also use your core muscles, including your abs, back, and deeper core muscles.

Adding the squat to your exercise routine will pay large dividends in lower body strength, core strength, and overall energy.  When you bend to pick up your shoes, a pencil or whatever, use the proper squat.  By using the correct form you’ll have more strength, better balance, and reduce your risk of injuring your spine.

Glucosamine (glucosamine sulfate), chondroitin (chondroitin sulfate), and methylsulfonylmethane (MSM) are widely used natural supplements used in the treatment of osteoarthritis (bone and joint).  They have been shown to be most helpful for knee pain, but reports have shown that they can help with all types of osteoarthritis. They are commonly used, especially in veterinary medicine, but their overall acceptance varies.

When patients ask me if they think a supplement can help them get rid of some pain, I tell them that for the best long-term outcomes, embracing a lifestyle of healthy eating and exercise is the most critical. Healthy living is the key.  Let me tell you my story…

Starting in the year 1999, I personally had serious back and neck problems that stemmed from past injuries and degenerative spinal conditions. I had serious pain, loss of motion, and muscular weakness.  It became so bad, I could barely exercise or practice chiropractic.  As the pain became chronic, I had mild depression and discovered that life became very hard.  I didn’t want to just cover up the pain, so I refused to take medications.

I received good care that included various natural therapies and chiropractic care.  Both helped, but my problems really became minimal only when I adopted a lifestyle of healthy eating and regular exercise. I started focusing on core strengthening exercises and I began to eat a whole-food plant-based diet.  Within 30 days, my pain diminished.  Through my lifestyle changes, I was finally able to gain control over my back/neck pains.  I thank God that he has designed our bodies with the ability to heal… from the inside.  This is much better than just pain relief through medications.

I don’t believe there are any real shortcuts to true health… such as glucosamine, chondroitin, or MSM supplements.   Today in my practice, in addition to chiropractic care, I offer patients coaching on exercise, nutrition, and healthy living.  Spectrum Wellness is a holistic and integrative approach to wellness.

In short… I do recommend a superfood supplement, called Intramax, that does contain glucosamine, chondroitin and MSM.  Although supplementation can be of some help, any supplement should only be an addition to a foundation of healthy living.

Don’t believe what they tell you.  There is no pill that can replace a lifestyle of healthy living.  True health can’t be found in a bottle.  Here’s the truth… you can achieve superior health through a commitment to healthy living!

Deep breathing has been shown to be an amazing tool anyone can use to help themselves achieve superior health.  Some of the health benefits of doing deep breathing include:

• invigorating your immune system (by pumping and stimulating the lymphatic system)
• improving lung health
• promoting relaxation and reduces the effects of stress (by stimulating the parasympathetic nervous system)
• improving cardiovascular fitness (by increasing the amount of oxygen your heart and lungs can deliver to your cells)
• aiding in weight loss (by improving cardiovascular fitness)
• improving metal focus

Learning to do Basic Deep Breathing Exercises:

• sit in a cmfortable position
• exhale fully before beginning your first full inhale
• inhale slowly through the nose for a count of five (some people naturally breathe into the belly area while others into the chest)
• exhale slowly for a count of seven
• at full exhale hold for a count of two
• repeat 5-10 times

Give it a try and let me know how you do!

People always ask me if we see more patients when we get snow and ice.  The truth is… yes and no.  Initially, we see fewer people because they stay home and won’t risk the weather. Which I think is wise.  It’s only later when things clear up that we start to see people flooding into the office.  Some seek help after slips and falls on the ice.  But most come in due to lower back strains from shoveling snow.

Here are some tips to avoid hurting yourself while shoveling snow:

• Start out with a wide base.  Keep your feet shoulder width apart or a little farther.
• Warm up first.  Start out easy and pick up the pace and intensity only after 10-15 minutes.
• Keeping good postural alignment is critical.  Bend at the hips, use your legs and bend those creaky knees.  Never round your back when you bend. Keep your chest out, your shoulders back, and your head up.  
• Use proper breathing.  As with any exercise, inhale while at relative rest and exhale while exerting energy.  While shoveling, inhale while reaching for snow and exhale while lifting and tossing snow.
• Listen to your body.  If you become fatigued, rest.   I often switch from pushing to lifting and back again to give my muscles a rest.
• Wear a good pair of boots.
• Beware of icy patches to avoid a fall.  
• Use one of those special “S”-shaped shovels.  They reduce the distance you have to bend with each lift.

If you need clarification on any of these tips, give us a call or shoot us an email.  If you hurt yourself this winter, make an appointment to see us.  We’ll do our best to get your body back in balance and feeling great again!

Have fun in the snow!

Staying active and fit matters, especially as you age. Regular physical activity can help you prevent disease and injury in your “golden years”. In grade school you learned how important exercise is. Now to refresh you on why it’s so important…

Physical activity boosts the metabolism and keeps excess weight off. Regular exercise enhances the immune system, improves mood, helps prevent depression, and promotes cardiovascular health. Exercise has been shown to delay or prevent osteoporosis, and even certain types of cancer. Exercise done regularly also helps balance and control blood lipids, diabetes, and obesity.

On the other hand, a lifestyle of inactivity can be very dangerous. When you combine years of poor eating and inactivity, not only do you miss out on the benefits mentioned above, but you compromise and weaken your cardiovascular system.

If you want to receive benefits to your cardiovascular system and lungs, you must perform any moderate (or more strenuous) activity for at least 30 minutes on most days of the week. Here are some suggestions of activities and exercises that you can enjoy safely:

• brisk walking
• hiking
• stair-climbing
• gardening
• yard work
• swimming
• dancing
• tennis or racquetball
• golf

A simple tip to remember is that the 30-minutes of activity can be broken up into smaller chunks of time at different times of the day. What’s important is to get into a routine and to develop an active lifestyle. Remember, movement is one of the keys to life!

Our center’s mission is to promote superior health through natural therapy. And it’s amazing how powerful natural therapies can be… with the right knowledge backing it up.

Many of my clients have serious complaints that can be corrected rather quickly. In many cases our clients need to rely on our professional expertise to solve the problem. Sometimes it’s a matter of a series of adjustments or trigger point massage therapy. Sometimes it involves a course of laser therapy.

In other cases it’s just a matter of making changes to their lifestyle. This could involve tweaking an exercise program and eliminating harmful exercises. It could mean getting more sleep. It could mean learning how to activate the core muscles (which we teach in our center). It may involve learning how to better manage stress.

In the cases involving complaints in the lower extremities (the feet, ankles, knees, and/or hips), many times the solution can be found in proper support and balance.

I’ve found that excessive pronation is one of the most common problems that’s at the core of many lower extremity complaints. Excessive pronation is a condition where the medial arch of the foot is not doing it’s job in supporting the foot. It begins to drop too far upon weight bearing.

This means that every time you step down, the medial arch drops too far. This causes a cascade of problems working their way up the chain of joints. Foot problems have been shown to cause problems all the way into the spine and up even to the jaw.

Excessive pronation, poor support, and disturbed balance can cause these common problems:

• foot pain
• plantar fasciitis
• bunions
• hammer toes
• ankle pain or instability
• shin splints
• sciatica and piriformis syndrome
• knee pain
• hip or sacroiliac pain
• poor posture
• back pain

If you have any of the previous problems, please schedule an evaluation to have your feet checked by me or someone at our office. It only takes about 5 minutes to do a thorough evaluation, which could possibly uncover a problem that has an easy fix.

This small investment of your time could save you incredible amounts of pain and suffering. And if your lower extremity problem is interfering with your activities, we may be able to help you get back to enjoying an active lifestyle again.

In cases of excessive pronation or instability, I will almost always recommend these two things:

1. Start using spinal pelvic stabilizers by FootLevelers

The ones you can buy at the neighborhood pharmacy, can add a little padding but don’t support the arches properly. We use a digital foot scanner to evaluate patients’ arches right in the office. The scan is sent directly to a company called FootLevelers, who builds each spinal pelivic stabilizer based on the patient’s individualized scan. The custom-crafted inserts by Footlevelers provide support for all three of the arches of the foot, while remaining flexible to allow the foot to move normally. The style of insert is determined by the patient’s use. For example, athletic shoes and dress shoes require different styles. They make specific styles to accommodate special needs such as sensitive feet, golfer’s needs, wet environments, children, high heels, etc. I’ve been using FootLevelers spinal pelvic stabilizers since around 1999.  I’ve found them to be affordable, durable and comfortable… and they do the job very well.

2. Start wearing a good motion control shoe

The motion control shoe I recommend is the 1123 by New Balance. You can check them out online. It’s an excellent shoe that provides motion control, stability and cushioning. It’s a bit expensive, but it is very durable. I’ve heard that it can last twice as long as the typical running shoe. I just bought my first pair this week, so I don’t know first hand yet.

Focusing on body support and balance is a wise investment of your time and money and could save you a great deal of pain and suffering. Taking care of your problem now may enable you to get back to enjoying an active lifestyle again. Even if you don’t have any substantial pain, you may have a significant problem developing. If you suspect that you have a problem with support or body balance, give us a call today.

It is always easier to stay well than to get well.

This past weekend my family and I travelled to a little-known park called Ricketts Glen. It’s a Pennsylvania state park located in the Endless Mountain Region, which is in the Northeast part of the state just west of the Poconos. It’s well worth the three-hour drive from the Philadelphia area. We consider it to be one of the hidden treasures in Pennsylvania.

The park is located on Red Rock Mountain. The region is covered by a majestic forrest that conceals the Glens Natural Area and twenty-three beautiful waterfalls. They range in height from 11′ to 94′ high and are absolutely breathtaking. And to see them all, you’ll definitely get quite a workout. A difficult hiking trail called the “Falls Trail” calls out to you as it offers a close up view of all but one of the falls.

It was our fourth time visiting the park and we decided to “push it” a little this time since our kids were a bit older and stronger. We took the shortest route looping through the Falls Trail, which was approximately 4 miles long. We started at around 10:00 AM, and finished four and one-half hours later! Joshua, our three-year-old toughed it out until the last mile at which point he was hoisted up on to my shoulders for an easy ride home.

It’s great when exercise fits right into enjoyable activities, like hiking. While we were enjoying the wonderful surroundings, we didn’t even realize we were burning up between 300-500 calories per hour! Of course, everyone felt it the next day or two.

Later we had to prepare for our campfire by gathering and chopping wood. More exercise camouflaged as fun! After dinner, we got together with another family and organized an exciting game of “capture the flag”. We set up the field in and around the woods surrounding the cabins and used brooms as flags. More exercise in the form of running, chasing, and sneaking through the woods. Laura had even got into the fray and secretly snuck all the way into “enemy” territory unnoticed.

Rest came later as everyone sat around the campfire and shared stories of the days events. We were blessed with beautiful weather and a clear sky that gave way to a host of twinkling stars. It was our kids’ first realization that our sky is literally filled with stars from horizon to horizon. They were amazed.

The next day we “relaxed” more at the lake. Our family spent the day wrestling on the beach, playing football, and running in and out of the cold water. The day finished again with preparations for dinner and the campfire and another round of “capture the flag”.

Overall we had a full weekend. Our trip to Ricketts Glen State Park was filled with wonder, laughter, togetherness and lots of physical activity. Overall, it wasn’t the most relaxing trip… but it was good.

Natural therapy has been a great help to families for years. Chiropractic, massage, exercise and good nutrition can help you and your family attain superior health.

Many patients see me as their family doctor. Making natural therapy a main part of your life is wise. The cost of health insurance and health care continues to rise. The cost of drugs, surgery and other medical procedures has become overwhelming for many. The adverse reactions to drugs is well known and has been making front-page news more and more lately.

Families want safe and natural solutions. More and more people are choosing natural therapy first. It’s a wise choice.

Family care at our office can start at the very beginning. Pregnant mothers and their babies can greatly benefit from our care. During this period of weight gain and hormonal changes, many mother’s become very uncomfortable. We can help by greatly reducing the stress and body pains common at this time. We specialize in natural care for pregnant moms – using gentle chiropractic adjustments and massage. Many of our patients have even reported easier births.

I’ve been able to provide natural care for my wife, Laura, through four pregnancies. And we’ve been blessed with four natural and healthy births… and four healthy and energetic kids.

Newborns, infants, and children can also benefit from natural therapy. The birth process can be a source of physical stress on both mom and baby. This can be the cause of our first subluxation (a spinal bone misalignment that causes nervous system interference). As children grow they learn to walk, run, jump, climb stairs, and ride bikes. In my very own home, I’ve seen some of the craziest things our kids do. They can be extremely creative… sometimes dangerously creative! Jumping over towers of pillows, bouncing off the couch and slamming off a chair and bouncing onto the floor. What fun!

All of these activities can cause physical damage and pain… sometimes called growing pains. If ignored, these problems usually worsen and become more permanent. Correcting the problems while still relatively new is wise. I’ve been adjusting my kids spines since they were born, and they enjoy it.

After a patient’s initial exam and I explain everything that I’ve found, I’m often asked, “How could this have happened? What caused it?”

My usual answer… “Life.”

Life is tough. We are frequently getting “beat up” in life. Physically, mentally, and emotionally. Car accidents, work injuries, and the stress and strains of our busy lives can produce all sorts of physical problems. The neuromusculoskeletal (nerve, muscle and bone) system is our first line of defense and bears most of the stress. Periodic checkups at our office can be very helpful to maintain superior health. Many of our patients report more energy, less pain, more vitality and better overall health.

We also welcome seniors in our practice. Seniors want to enjoy their retirement and want superior health. Natural therapy just makes sense. As you age, your body can need a great deal of attention. We provide gentle and relaxing care that is safe for people of all ages.

Regardless of your age or current health condition, just remember… it’s never too late to begin to pursue superior health. The natural therapy we provide is good for your health.

As you personally benefit from natural therapy, you have some new responsibilities. Among them is to tell others about your experience. Why not start with the ones you love?

Following an injury, exercise therapy is almost always required if you want to have an optimal recovery. To achieve superior health, the condition of your muscles, tendons, and ligaments can’t be overlooked. Without some form of exercise therapy, recovery from an injury or long-standing physical problem takes longer to achieve.

Your body will heal regardless of whether a program of exercise therapy is completed or not. However, if you don’t complete a properly designed exercise therapy program, your healing will most likely be less than perfect. When your healing is less than perfect, you increase the likelihood of a relapse – with your original health problem returning again and again.

In our practice, we’ve found that long-lasting pain relief can be achieved only when:

• complete healing occurs
• your body returns to optimal function

When muscles, tendons, or ligaments of the spine are damaged through work injuries, car accidents, overexertion, repetitive motion or even weakened by inactivity, your overall health is negatively affected.

In our practice, we integrate chiropractic, massage therapy, nutrition and exercise therapy to achieve a powerful holistic approach to wellness. As a client, we will skillfully and patiently help you overcome obstacles that are interfering with your return to full function. Through one-on-one coaching, we can improve your:

• core strength
• overall body strength
• energy
• flexibility
• endurance
• balance

Because consistency and diligence are critical in exercise therapy, clients are usually given a set of simple exercises they can do at home. We’ve found that clients who play an active role in their own program, get better quicker and achieve better results.