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Posts Tagged ‘Exercise’
Tips for Preventing Injury this Summer
Sunday, May 29th, 2011
With the unofficial arrival of summer tomorrow (Memorial Day), I thought I would re-post a blog from last year. Enjoy your holiday!
Healthy Summer Living Tips
Injury Prevention Take a few minutes to stretch before performing yard work or walking which can go a long way in preventing injury. Here are a few things that you can do while outside.
Hamstrings – Find a stair step or short stool to stretch the back of your leg. Keep your back straight and rotate from your hips. Bending out of your back can produce undo strain.
Quadriceps – Hold on to a chair or put your hand against a wall for balance. Keep your back straight – arching backwards will jam the joints.
Avoid strain on your knee by pulling your heel backwards, instead of up to the buttocks.
Psoas/Front of the hip- Step out with one foot and glide forward while keeping your back straight. You should feel stretch in the front of the hip that is straight.
Shoulders – Stretch your arm across the front of your body as well as overhead. This stretches your shoulders and middle back.
Side bends- While keeping your back straight, put one arm over your head and bend to the opposite side.
Squat- Squatting while holding onto a chair or table is a good way to stretch
your low back.
Calf – Stretching your calves can be done one of two ways. The first way is to lean against the wall and extend one hip backward. Push your heel on that side down to the ground to stretch the calf. Keep your back straight. The second way to stretch the calf is to stand with your toes on the edge of a step. Slowly lower your heels so that they are lower than your toes.
Inner thigh/Groin Stretch- Point your toes forward. Keep your back straight and your pelvis level as you glide to one side and hold.
Hamstring
Quadriceps
Psoas/Front of the hip
Shoulder
Shoulder
Side Bends
Squat
Calf
Calf
Inner Thigh
Start an Exercise Program – Too many people start programs in January as part of a New Year’s resolution. That’s great if you can stick with it, but I believe winter weather makes it difficult to form those new habits. The weather becomes an excuse to avoid walking outside or going to the gym.
Start simple. Begin walking several times per week. Walk for 15-20 minutes to begin with. You can gradually increase your time. You should walk at a pace at which you could still carry on a conversation with another person. If you have enough air that you could sing while you walk, then you need to step up the pace a little. If you can find a walking partner, that’s even better. It will give you accountability.
Wear good shoes. Good support will reduce strain on your feet, as well as your knees, hips and spine. If one of your arches appears flatter than the other when you are standing, you may need custom orthotics to compensate and reduce your risk of injury.
Stretch before you walk. Again, this will reduce your chances for injury.
Stay Hydrated. Be sure to drink plenty of water. Take a water bottle with you while you walk.
Posture Month continued: Patterns
Tuesday, May 17th, 2011
PATTERNS – The 3rd Posture Principle By Kelley Patterson
Just under a year ago, I made a commitment to leave my “couch potato” lifestyle and began exercising on a more regular basis. To age well, I knew that I needed to get moving. “Hypokinetic Disease” is a term drafted by Drs. Kraus and Raab in their 1961 book, and it means degeneration which occurs from a sedentary lifestyle. Hypokinetic Disease includes obesity, high blood pressure, high cholesterol, osteoporosis, osteoarthritis, low back pain, and Type 2 diabetes. Peggy Kraus (Examiner.com) writes, “70% of our population have some type of hypokinetic disease… In spite of the fact that exercise reduces body weight, lowers cholesterol level, lowers blood pressure, improves sleep, improves body image, improves mood and lifts depression, reduces risk of heart disease, cancer, diabetes, stroke, and osteoporosis (among others), and reduces the need for many common medications in addition to countless of other benefits, more than one-third of Americans do not exercise.”
May is Posture Month at Overland Chiropractic, and Patterns is the 3rd Posture Principle. “Patterns”simply refers to the fact that your body’s chain of motion will follow the path of least resistance. When you are sedentary, when you have a job that requires you spend a lot of time seated, and when you do not exercise on a regular basis, your body will begin compensating for your weaker muscles. Your brain, spinal cord and nerves will learn to use your stronger muscles more than your weaker ones, and your core and posture will become weak as your body strives to maintain upright balance.
Try this: Take a piece of paper and fold it sharply.
Now, unfold the paper, and take out the crease.
Can’t do it? Here’s why: You can unfold the paper, but once creased, it is always creased. The paper fibers are distorted in a pattern which becomes the path of least resistance. Now, think about your body. Contracting muscles and connecting ligaments, tendons and fascia fold and distort along the creases we create in our body as we, too, move along the path of least resistance.
Posture distortions not only cause fatigue and pain, but set the stage for posture degeneration and premature aging.
So, what can you do? You must create a new pattern of motion by:
1) Restoring motion to areas of restriction; and
2) Focusing exercise to unused muscles.
Posture and core-strengthening exercises will result in pain-free, balanced motion. Balanced motion helps you move naturally and age well!
Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis. Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one. Why put off living better and aging well? Let’s begin, together, today!
May is “Posture Month” at Overland Chiropractic, a Creating Wellness Center
Thursday, May 5th, 2011
MOTION – The 1st Posture Principle.
My wife spends five mornings a week at a local gym. She and her exercise buddy were recently commiserating while watching a young, physically-fit woman adeptly lift weights in front of the mirror. The agility and strength of the younger woman cast light on the fact that these middle-aged exercise buddies would probably never quite look like that again! The fact is, we are all aging. But keeping one’s body in MOTION is the key to AGING WELL.
Staying active is the number one desire of people as they age. Motion and vitality play a critical role in preserving both physical and mental health. Carl Cotman, with the Institute for Brain Aging and Dementia at the University of California at Irvine, published a study in 2002 which says: “Extensive research on humans suggests that exercise could have benefits for overall health and cognitive function, particularly in later life.” Another study published in February 2011 in the science journal Proceedings of the National Academy of Sciences (PNAS) pointed to exercise as a type of fountain of youth. Co-author of the study, Jacqueline Bourgeois said, “The recipe for healthy aging is very simple, and that’s exercise.”
Dr. Steven Weiniger, founder of BodyZone, puts it this way: You must keep moving as you age to keep moving well as you age.
May is Posture Month at Overland Chiropractic, and Motion is the 1st Posture Principle. Moving well means smooth, pain-free motion controlled by unlocked joints and limber muscles. Unbalanced motion and poor posture stretch joints and muscles, which lead to injury and premature aging. Improving your posture will improve your motion, leading to effective exercise and better health.
Overland Chiropractic is offering our patients, their families, and their friends a Free Posture Photo Analysis. Please call our office at 913-345-9247 to take advantage of this offer for yourself and a loved one. Why put off living better and aging well? Let’s begin, together, today!
ABC News Medical Unit Shares Health Tips For the 2011 New Year!
Tuesday, January 11th, 2011
Posted By: Dr. Robert Patterson
Here is an article from ABC News, written by Katie Moisse, about how to maintain your New Year’s resolution goals. Moisse provides five health goals for the new year. The first health goal is about losing weight.
Five Health Goals for 2011 and How to Meet Them
Nothing gets you thinking about health quite like a month of excess. As the holiday haze clears, New Year’s resolutions come into focus. But for many, January’s motivation dwindles by March – if not sooner.
Because the start of a new year is a great time to think about breaking bad habits and starting fresh, ABCNews.com asked health experts to share some healthy resolutions and tips on how to see them through.
Lose Weight
Many of us start the year with ambitious plans to shed the holiday pounds and then some. But without signs of success in the first few weeks, motivation can fizzle.
The key to losing weight, and not January’s enthusiasm, is to set realistic short-term goals, according to Lisa Cimperman, a registered dietician at University Hospitals Case Medical Center.
“There’s a lot that goes on between losing that first pound and losing that 100, 50 or even 20 pounds,” Cimperman said. Aiming to lose 1-to-2 pounds per week can help you stay on track and power through the inevitable weight loss lulls.
“There’s a lot that goes on between losing that first pound and losing that 100, 50 or even 20 pounds,” Cimperman said. Aiming to lose 1-to-2 pounds per week can help you stay on track and power through the inevitable weight loss lulls.
But don’t let the numbers on the scale be the be-all end-all, Cimperman warns. Strength training can boost muscle mass, masking successful fat loss. Measuring your waist and thighs over time and paying attention to how your clothes fit can help you track how your body’s changing.
And if you do get stuck in a rut, don’t be afraid to ask for some help.
“Studies have shown that support groups or just having someone else encouraging you will help make you successful,” Cimperman said.
How to Reach your Personal Goals for the 2011 New Year!
Friday, January 7th, 2011
Posted By: Dr. Robert Patterson
Another year has begun. Have you taken time to reflect back on last year? What things did you accomplish? What do you want to achieve this year?
If you have not done it yet, begin making a list of the things that you would like to achieve this year. Personally, I like to write down categories such as family life, spiritual life, health, and finances. I then list the various things that I would like to accomplish in each category this year. Lastly, I ask myself what has to happen in order for each of those things to happen, and I put a time frame on it.
It takes some time and effort, but it is the only way you are ever going to realistically achieve your goals. As Zig Ziglar once said, “If you aim at nothing, you will hit it every time.”
A few tips to help you achieve your
- Make your goals concrete and specific.
- Visualize the goal and what it is going to take to achieve it, in as much detail as possible.
- Set specific time frames to achieve each of the steps along the way
Have a great year, and good luck in achieving your goals!
Top 20 Fitness Trends for 2011
Thursday, December 30th, 2010
Posted By: Dr. Patterson
The New Year allows people the opportunity to evaluate their health and fitness. According to an article from http://www.webmd.com, written by Bill Hendrick, the American College of Sports Medicine (ACSM) recently released a list of the top 20 predicted worldwide fitness trends for 2011. According to the article, personal trainers, fitness programs for older adults and core training are among the trends for the upcoming year.
Here more trends for 2011:
- Educated and experienced fitness professionals. Thompson tells WebMD that “more people are expected to turn to educated professionals,” even though those trainers cost more. “More states are considering legislation to license personal trainers. People want the best.” The ACSM says in a news release that an increasing number of organizations are offering health and fitness certifications, which Thompson says is a positive development. Thompson says one reason people want pros is that “more and more people are getting injured using untrained personal trainers.”
- Strength training. This remains a central emphasis for many health clubs and is central for a complete training program.
- Children and obesity. With obesity at epidemic levels for children and adults, more people are looking for programs to help them or their children lose weight.
- Exercise and weight loss. More people are likely to look for exercise programs that include nutritional advice.
- Boot camp. Modeled after military boot camps and basic training, this high-intensity type of program is becoming more popular because it incorporates cardiovascular, strength, endurance, and flexibility drills in indoor and outdoor settings.
- Functional fitness. This is a trend toward using strength training to improve balance and ease of daily living. Functional fitness and special fitness programs for older adults are closely related.
- Doctor referrals. This partners medical professionals with health and fitness professionals to more easily integrate exercise into the lives of patients.
- Yoga. Various forms of yoga can be done in groups or at home because many books and instructional tapes have become popular and available.
- Worksite health promotion. Worksite health promotion programs rose from No. 20 to No. 12. Employers have recognized that having healthier workers will result in lower health care costs and less absenteeism.
- Outcome measurements. Efforts abound to define and track outcomes. Measurements are needed to determine the effectiveness of health and fitness programs.
It is important to confront chronic recurring Low Back Pain to ensure a healthy lifestyle
Thursday, March 25th, 2010
By: Dr. Robert Patterson
I have treated low back pain for many years now. I used to focus primarily on what structure was producing the pain. This is how I and most people in medicine are trained to think. No doubt there is value in this and I prided myself on coming up with the correct diagnosis. After all, you need to know if you are dealing with a disc herniation, facet syndrome or pelvic problem.
I have learned that if I dig deeper and can identify other stressors in that patient’s body, then the patient can achieve even better long-term results. We then are more effective in preventing future episodes and can manage a patient’s condition at a much higher level.
For example, if a patient has a disc herniation in their low back, I want to know what else is stressing that disc. Does the patient also have a short leg, a fallen arch, a knee or hip problem, postural problem at work, or even a nutritional issue? Failure to address these other problems may slow the healing of the disc or cause the disc to flare-up again.
If you have recurring back pain, ask your doctor to dig further if they have not already done so. If they continue to look only at your low back, you may want to seek a second opinion from another doctor. Patients with permanent damage need to make sure their condition is being managed at the highest possible level. Remember, you also have a responsibility in your care. If you have been prescribed exercises or asked to make other lifestyle changes, then follow your doctors instructions. Caring for your back is a team effort!
How to treat herniations and degenerative discs: Recovering from chronic back pain without surgery
Thursday, March 18th, 2010
By: Dr. Robert Patterson
Disc problems such as herniations and degenerative discs are fairly common. People often ask if there is anything that can be done for disc herniations besides surgery. The answer is yes. Disc herniation recovery rate for conservative care alone is 90-95%. There are different methods of conservative care. No single method is a cure-all for disc herniations and often the combination of two or more methods gives a patient the best outcome.
When a disc is herniated, it can cause pain from pressure being applied to a nerve (pinched nerve) or from fluid leaking out of the disc and producing chemical irritation. Patients will commonly experience leg symptoms and not even have low back pain.
Because compression is one of the main causes, it only makes sense that we need to do something to decompress the spine. To accomplish this, I use a specialized adjusting technique called Cox Flexion Distraction manipulation. This uses a unique table to decompress the spine, pulls fluid back into the discs and it opens the holes where the nerves come out of the spine to go into the arms and legs.
Unlike other decompression tables, the Flexion Distraction table allows me to very specifically decompress the individual joints, constantly comparing how one joint moves in relation to the others. The table also allows me to gently move the joints through all of their normal ranges of motion, instead of decompressing in only one direction. Patients with recurrent disc herniations, fusions or failed back surgery can usually be treated with this table.
In addition to Cox decompression manipulation, we instruct patients in home exercises to assist in flexibility and strengthening of their core. Therapy modalities to reduce pain, inflammation and to increase circulation may also be used to aid in progress.
Dr. Patterson is currently 1 of only 3 certified Cox practitioners in the state of Kansas. For more information on Cox Flexion Distraction you can go to coxtechnic.org. To find a certified doctor in your area go to www.coxtechnic.com/coxphysicians.html.
How to make and Meet Your Exercise and Weight Loss Goals for Nutrition Month
Friday, March 12th, 2010
By: Dr. Robert Patterson
How’s that new diet or exercise program going? Maybe you’ve noticed the gym is a little less crowded by now. Are you still hard at it, or are you losing steam? If you’re going strong, congratulations!
At the beginning of the year I wrote about why new programs often fail and about having the proper motivation to succeed. If you’re struggling, don’t beat yourself up, and more importantly, don’t give up. It’s normal to experience ups and downs. If you are having trouble, maybe it’s time to refocus. If you’re doing well, it’s time to set some new goals.
I want to give you a few tips on setting goals.
1. The goal must be measureable. – Set a specific goal that you can track, like “I want to lose 25 pounds,” as opposed to a vague goal that makes monitoring progress difficult, like “I want to lose weight.”
2. Set a reasonable timeline for the goal- Assess your capabilities and set a goal that you know you will be able to meet. DO NOT set yourself up for failure by making your goal to lofty. By saying “I want to lose 25 pounds over 12-15 weeks,” you will give yourself ample room to meet your expectations and be successful.
3.Break a large goal into smaller pieces. – When faced with a large goal, conquering it can be overwhelming and seem out of reach. Remember you have to eat an elephant one bite at a time. Focus on losing one to two pounds per week instead of the whole 25-50 pounds that you would ultimately like to lose.
Goals are important in all phases of your life, not just your diet and exercise routine. Lack of goals can affect your emotions. If you have no goal, you’ll never hit the target. It’s like getting in the car and driving without having any idea where you are going. Instead of wandering around aimlessly, pick a destination or a goal, take the journey and enjoy your vacation when you get there!