Glenville Chiropractor shares ankle exercises for beginners.

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.


Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Causes of Back Pain

Back pain may occur due to various reasons; be it a sports injury, pulling a heavy object or a fall/ injury to the spine. If you are suffering from back pain, it would be wise to have a look at some of the common risk factors and causes of back pain by consulting a Chiropractor.

Risk Factors

The risk of back pain varies in different individuals, depending on their lifestyle. People who work in a mentally stressful job, smoke or go through strenuous physical work are more susceptible to back pain than those who don’t. Other factors such as pregnancy, anxiety, depression and obesity can also lead to this condition. Age is also a factor, as older individuals are at a higher risk than younger ones.

Causes Of Back Pain

 

Strain

The most common cause of back pain is strained muscles and ligaments, which may be a result of lifting something heavy or a sudden awkward movement. It can also be caused by improper posture due to a bad mattress or sitting position.

Structural Problems

The human body is a complex structure composed of bones, muscle, ligaments and joints. A fault in any of these can cause numerous problems, including back pain. Some particular structural problems that may affect the back are as follows:

Arthritis

Arthritis can cause various joint problems in the hips and lower back.

Bulging And Ruptured Disks

The vertebra in our spine is cushioned by a disk, so a ruptured disk would result in more pressure on the nerves, resulting in back aches. A bulging disk would put even more pressure on the nerves.

Sciatica

A bulging disk can also press on a nerve in the spine, causing a shooting pain through the buttocks and down the legs.

Curvature Of The Spine

An unnatural curvature of the spine can cause the space around the spinal cord to narrow, causing back pains.

Osteoporosis

A vertebra fracture can be caused by the bones becoming more brittle.

Conditions, There are also some conditions which may cause back pains.

Spinal Cancer

A growth or tumor on the spine may press against a nerve.

Infections

Infection on the nerves (shingles) and spine may also cause pains.

Cauda Equine Syndrome

The growth of nerve roots at the bottom of the spinal cord can cause a dull pain, as well as lack of feeling in the upper buttocks.

Chiropractor Glenville shares shoulder exercises for beginners.

Here is a simple exercise that you can do at home with no equipment.
It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.
The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p
Begin on floor on hands and knees.
Hips should be above knees and shoulders above hands. Attain a straight spine position.
Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Glenville Chiropractor describes intermediate neck exercise

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Chiropractor in Glenville explains knee exercises for beginners.

Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Chiropractic hip exercises for Glenville.

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Chiropractor Glenville shares low back exercises for beginners.

Here is a simple exercises that you can do at home with no equipment.
It works the multifidus, erector spinae, transverse abdominus, oblique muscles.
The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.
Extend arms above head flat on floor.
Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
Activate core.
Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.
Pause momentarily.
Return to start position, alternating sides.
Core activation should be maintained throughout entire exercise.
Repeat for recommended repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

5 Common Symptoms of Poor Posture and How to Treat Them with Exercise

Good posture is very important when it comes to a healthy way of living.  Chiropractors help you maintaining one.  A lot of people don’t comprehend the importance of a good posture.  Some experience varying degrees of pain all over the body that gradually turns into major complications.  What people fail to realize is that the root of many of the simplest and even the complex of all health issues are usually linked to the body posture, in one way or another.

If someone is experiencing anything from the following symptoms, it would be a wise idea to get their posture evaluated to see if that is causing any of the complications.  Fortunately, a few relatively simple exercises can help in restoring the body posture and eliminate any problems associated with it.

1.    HEAD

Following symptoms may be felt in the head due to incorrect postures:

  • The person may have frequent headaches, including the ‘throbbing’ feeling
  • It feels that the head may split open
  • It feels as if something is pounding inside the head
  • The individual may suffer from dizziness and a loss of sense of balance
  • The sounds around them may seem way too loud to them along with a ringing sound in the ears

2.    EYES

The eyes may be subjected to the following:

  • The eye-sockets are painful and cause the eyes to feel sore
  • Rolling the eyes causes pain
  • Eyes lose their natural wetness
  • The vision starts to get blurry

3.    NECK

The neck is a quite sensitive area due to the passing spinal cord and is almost always affected by a bad posture.

  • Shooting neck pain
  • Muscle spasms occur regularly
  • The neck feels stiff

4.    JAW

The jaw bone is also affected by bad posture in the following way:

  • The individual may start experiencing TMJ pain
  • It gets painful to chew, and a popping sound is heard
  • The cheek muscles start to hurt
  • Shoulders are also significantly affected:
  • The person may feel pain in the socket
  • It may become difficult to raise arm or when trying to scratch the back

5.    SHOULDER

 

Exercise

Fortunately, before any complicated problems start happening, a chiropractor can prescribe exercises that are aimed at strengthening muscles and bones and help in restoring a proper body posture.  Many of the exercises are easy to do at home and are designed to relax stiff muscles, keep the spinal column in a correct shape and thereby improve the overall lifestyle.

Exercise is also a great way to avoid heart diseases, high blood pressures, diabetes and scores of other diseases that result from

Back Pain – Being Prepared for Your First Visit to a Chiropractor

Folks are often faced with this dilemma: I feel discomfort in my back, but it’s probably nothing, right? It’ll just go away in a matter of days or weeks. I probably just need to rest more or eat better.

It’s true that a handful of back pain dilemmas arise from notably bad posture, a poor or inadequate diet, bad sleeping habits or even using bad form while exercising. Unfortunately, the average individual is not qualified to properly diagnose these problems, which can often prove to be fatal down the road.

It may be wise to consult a Chiropractor at this stage; an expert who can provide extensive knowhow and diagnoses into each and every kind of back-related issue. This article aims to prepare you somewhat, so you know some of the things to expect when you visit a Chiropractor for the first time.

In the event that your back pain turns out to be more serious than just symptoms of discomfort or overuse, here’s how a Chiropractor would generally diagnose causes:

Potentially Serious

This can range from conditions like tumors, infections, a local open wound or burn to major neurological problems such as cauda equina – a rare but serious condition nevertheless that’s best described as extreme pressure and swelling of the nerves at the lower tip of the spinal cord. This is considered a serious medical emergency and may need urgent surgical attention.

Other conditions in this category include prolonged internal bleeding and joint infection.

Nerve Problem

In cases where the nerve root in the lower back is compressed or pinched, you experience sciatica. One of the typical causes of this condition is a lumbar herniated disc or spinal stenosis – with age, the general makeup of the spine often changes, leading to degeneration of the bones, muscles, ligaments and discs surrounding the spinal cord. A common symptom of this condition is leg pain. This pain is often accompanied by a tingling sensation in the buttocks and legs.

Non-Specific

This can be categorized as “mechanical back pain” in the lumbar region; also known as axial back pain, this is categorized as either a sharp or dull pain and can be either felt intermittently or constantly. It’s referred to as mechanical since the lower back pain can get worse with certain physical movements such as sports. Or symptoms can worsen as a result of sitting long hours for example. This is also a common type of back pain and is typically non-specific.

Chiropractor Glenville shares intermediate level abdominal exercise.

Involves no equipment.
This exercise works the abdominal, oblique internal/external, iliopsoa muscles.
The purpose is to increase abdominal strength and muscular endurance.
The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.
Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.
Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.