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Overland Park, KS 66210
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Posts Tagged ‘Overland Park chiropractic’
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!
Posture Month: Continued
Thursday, May 12th, 2011
BALANCE – The 2nd Posture Principle
By Kelley Patterson
Do you remember junior high gym class? Each year we would have a unit on gymnastics. Part of the fun was getting the chance to walk on the balance beam. I remember there were always a few who effortlessly glided down the beam and gracefully leapt off…I was not one of those students! My gym teacher would shake her head and tell me I didn’t have balance.
Guess what? My gym teacher was wrong! Every one of us has balance; if we didn’t, we would fall down! What she really was talking about was being WELL-BALANCED.
Posture can be defined as “how you balance your body”. Keeping your balance is usually something you don’t have to think about, but constantly holding your body upright has real effects on your entire body. “Good posture means strong balance and control without muscle and joint strain….The key to effectively improving posture is strengthening the core muscles which control HOW we balance,” says Dr. Steven Weiniger, founder of BodyZone. Balance and Posture must work continuously in unison to keep us steady and upright. This becomes more and more important as we age. A December 2010 article on the Centers for Disease Control’s website states that each year, one in every three adults age 65 or older falls. Falls can lead to moderate to severe injuries, such as hip fractures and head traumas. Among people aged 65 or older, falls are the leading cause of injury death, and they are also the most common cause of nonfatal injuries and hospital admissions for trauma. Falls can be prevented through regular exercise, particularly core-strengthening exercises.
Weak balance leads to back problems, joint stress, poor posture and possible falls. Balance can be improved at any age! A key to aging well is balance training.
Try this: One Leg Balance
- Stand up straight. Lift up one leg and count to 30.
- Stop the first time you have to put your foot down to balance….Don’t cheat!
- Repeat for the other leg.
Can’t do it? Here’s why: If you can’t balance with control on each leg for 30 seconds, or if you flail your arms to keep from falling, then your balance and your core body strength is weak.
May is Posture Month at Overland Chiropractic, and Balance is the 2nd Posture Principle. Balance training and core-strengthening lead to improved posture. 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!
Smoking Weakens Low Back Muscles
Thursday, April 21st, 2011
Most of us are aware of the common health risks associated with smoking, such as cancer and heart disease. Did you know that smoking may also be a factor in causing low back pain? Studies have shown that smoking causes low back muscles to become weak. A 2010 study also showed that a smoker’s low back muscles fatigue more quickly. The increased fatigue and weakness may make a smoker more prone to back injury. The good news is that, with specific exercises, a smoker’s back muscles can still be strengthened. For our patients who smoke, it is even more crucial for them to perform the exercises that we teach. Everyone should work on strengthening and posture exercises regularly to stabilize the spine, prevent injury, and improve their overall health.
OVERLAND CHIROPRACTIC SPONSORS 3RD ANNUAL CANNED FOOD DRIVE TO SUPPORT HARVESTERS
Wednesday, November 3rd, 2010
Overland Chiropractic is Sponsoring our 3rd Annual Canned Food Drive to Benefit and Support
Harvesters
Kansas City’s Only Food Bank
Your Donation makes a Difference!
Because of your help, last year we were able to provide 192 meals to our local community in Kansas City, MO.
Most Needed Food Items
- -Canned Vegetables
- -Canned Fruit
- -Boxed Meals
- -Canned Meats/Tuna
- -Peanut Butter and Jelly
- -Canned Soup
- -Hot and Cold Cereal
Most Needed Household Supplies
- -Soap
- -Deodorant
- -Shampoo
- -Toilet Paper
No Glass Please
DR. ROBERT PATTERSON’s REVIEW of FAMILY HEALTH MONTH posted on msnbc.com
Monday, October 25th, 2010
Dr. Robert Patterson’s recent review of Family Health Month was featured in a press release that was posted on msnbc.com.
Internal Health Specialist and Overland Park Chiropractor Dr. Robert Patterson advises families to examine their lifestyles, considering such health factors as their eating habits, stress and physical activity. He offers a free online family health assessment. Dr. Patterson encourages families to communicate with each other and focus on healthy living this month.
Dr. Robert Patterson of Overland Chiropractic Reviews Family Health Month In a Recent Press Release
Wednesday, October 20th, 2010
OVERLAND PARK, Kan. –Internal Health Specialist and Overland Park Chiropractor Dr. Robert Patterson reviewed Family Health Month for parents who want to increase healthy living.
To review the family health assessment, visit www.creatingwellness.com, the free access code is 52820282 and for instructions, visit http://overlandchiro.com/blog/family-health-month/
Dr. Patterson said that family health should be a top priority. “Families should take the time to take a closer look at their health, eating habits, physical fitness, stress, and mental health. When a whole family is on the same page it is easier for everyone to stay healthy and fit,” said Patterson.
According to an article from nativeremedies.com (http://www.nativeremedies.com/articles/october-family-health-month.html), Family Health Month encourages families to take a closer look at their health. The article states that, “Healthy families all have one thing in common: they talk. Families need to communicate. Many families are too busy to talk about health issues and concerns until there is a problem with a family member or there is a major illness. Communication is key to early detection and prevention for illness and injury.”
Dr. Robert Patterson is the founder of Overland Chiropractic and has been practicing for more than 20 years in the Kansas City area. In 2007, his clinic became only one of approximately 300 Creating Wellness centers located in the United States, Canada and New Zealand. Patterson is a graduate of Cleveland Chiropractic College (Kansas City), class of January 1988 and has specialized in the treatment of low back and leg pain for much of his career. Patterson is one of only three certified doctors in Kansas in Cox Flexion Distraction (decompression) manipulation. Most recently, he received Certification as an Internal Health Specialist through Logan College of Chiropractic.
Dr. Robert Patterson of Overland Chiropractic Reviews Family Health Month
Wednesday, October 13th, 2010
By: Dr. Patterson
October is Family Health Month and The American Academy of Family Physicians is urging patients to take a closer look at their health by conducting a personal health inventory. In addition to encouraging people to take a closer look at their families’ eating habits, physical fitness, stress, and mental health, the focus is also on alerting families to be aware of the hazards of tobacco and alcohol use as well as possible hazards in the home. Your health and your family’s health should be a top priority.
Overland Chiropractic is offering FREE ACCESS to My Creating Wellness Space. There is an on-line questionnaire that provides a method of assessing your eating habits, physical fitness, and emotional stress. It will score you in each of these dimensions of your life. Create an account by clicking on “Wellness Member Login” at www.creatingwellness.com. Your access code is 52820282. We have provided step- by- step instructions below.
Instructions
NOTE: If you share an email address with another family member, only one person can take the assessment. For additional members, call our office and we will manually create additional accounts for you.
If you find areas in which you would like to improve, call our office at (913) 345-9247 for more information on programs ranging from on-line help to personal coaching programs.
DR. ROBERT PATTERSON OF OVERLAND CHIROPRACTIC SHARES TIPS FOR RUNNING AND STARTING NEW FITNESS PROGRAMS
Wednesday, October 6th, 2010
By: Dr. Patterson
This past weekend my wife and I ran in our first 5K event. I have to admit, my wife has been the driving force behind this part of my fitness. I used to say that “I hate to run.” Now, most of the time I tolerate it, but I have to admit that sometimes I even look forward to it.
While I don’t particularly like the running itself, I enjoy the other things associated with it. I like the feeling of accomplishment when I am finished, especially if I have pushed myself to a new distance or an improved time. I know I am improving my cardiovascular health for not only myself, but for my family. The thing I enjoy most is that it is time that I get to spend with my wife. It is something that the two of us can do together several times per week. We push and encourage one another. We have accountability with one another.
As I have discussed in previous blogs, starting a new program of any kind is usually challenging and most people fail. Several things allowed us to be successful with our running program.
- Set goals. The goal was measurable, reasonable and broken into small manageable pieces with training program targets along the way. My wife chose a 5k event that she wanted to be ready for.
- We formulated a specific plan. We did this by choosing the couch to 5k program. We did not have to think about how we were going to train. It provided a step by step approach to our training.
- Accountability. By running together we had accountability with each other.
In order to stay on task, we must now set new goals. We need to schedule the next event in order to continue enjoying our success and our journey of healthy and productive lives.
If you are beginning a new program, take a few minutes to make sure you are incorporating these steps for success.
OVERLAND CHIROPRACTIC RELEASES SENIOR NEWS PODCAST
Friday, October 1st, 2010
By: Dr. Patterson
This is a podcast that I produced for seniors to maintain a healthier lifestyle. This is part of the transcript. The entire audio file is available via the MP3 file below.
“You know, when I think about aging, I think about wellness and how I’m going to be able to live my life in the future. So, I thought this would be a good time to review what wellness is. As I had blogged earlier in the year, there is a lot of confusion about what wellness is. And if you ask most people they really can’t give you a definition of it. As a creating wellness center, we have a very specific wellness definition. We say that wellness is the degree to which an individual experiences health and vitality in any dimension of life,” said Dr. Robert Patterson of Overland Chiropractic.