edmond-chiropractor

Edmond Chiropractor Reveals The Truth About Sit-Ups

Edmond Chiropractor: Saving You From Pain

Keeping with the theme of exercising in the new year, as we know many of you fine folks have planned to do for your New Year’s resolution, our Edmond chiropractor is here to discuss a few side effects of completing sit-ups. In the world of fitness sit-ups have been quite a controversial topic for quite some time. Some people say they’re they best thing for building core strength and other fitness experts are completely against the action. From a medical and a safety point of view, our Edmond chiropractor would suggest a few, safer alternatives for core strengthening.

Let’s take a look, first, at a few injuries that can be caused by doing sit-ups.

  • Sit-ups can cause force in the spine that can lead to disc bulge or disc herniation.
  • Sit-ups can cause Posterior Ulcers (basically blisters on your bottocks).
  • Sit-ups can work hip flexors and if they’re too tight or strong they’ll tug on the lower spine.

While sit-ups were once deemed to be the magical way to a slimmer waistline, safer alternatives have been emerging. Our Edmond chiropractor would recommend planks or leg lifts as two safer ways to achieve core strength without nearly as much injury risk. Of course, there is a proper way to do both of these exercises and we’re providing the details here.

The safest way to perform a plank: 

Allow your weight to bear through the forearms and toes, with the body maintained in a horizontal position elevated above the ground. Easy modifications can be made to make it even easier on your pelvic floor. Kneeling forward and putting the weight on your knees rather than your toes is one way to reduce the pressure and while it does work the abs a little less it’s still a very good workout for beginners.

The safest way to perform leg lifts:

Lie on your back (preferably on an exercise mat) with your legs together and extended in front of you. Place your arms down beside your torso, palms facing down. Try to keep your lower back on the floor to prevent injury and slowly lift your legs toward the ceiling while keeping them straight. Stop when your feet are over your hips. Lower your legs back down and repeat until you’re unable to control the movement. If your lower back lifts off the floor it’s a good indication that you’re tired and may need to relax for a few minutes or stop until you’re ready to go again.

Our Edmond chiropractor hopes that these tips help some of you out there to exercise safely and prevent injury in the new year. If you do find yourself in need of chiropractic care or massage therapy we’re here to help! To book an appointment with either our Edmond chiropractor or our massage therapist, give us a call @ 405-285-7325.

pushups-edmond-chiropractor

Edmond Chiropractor Provides Information For Proper Push-ups

Edmond Chiropractor: Saving You From Lower Back Pain

One of the most popular “trouble spots” for men and women are their arms, chest, and triceps. Many men are self conscious about their upper body shape while many women are worried about the “pudge” that may form around the armpit region and their arms. Thus, these people tend to turn to push-ups as a primary way to exercise these troublesome areas, but be careful as bad form can lead to lower back pain. As the new year starts out with everyone aiming to get in shape, our Edmond chiropractor felt it would be a great time to provide some information on performing proper push-ups.

It sounds silly to hear our Edmond chiropractor say that as a side-effect of pushing yourself up improperly that you can cause stress on your spine, but it’s true. It is all in the way one positions themselves. For example, when you lower yourself down, do not let your hips sag as this is the most common mistake people make! Most often allowing the hips to dip too low is a result of having a weak core so it would be smart to focus on building up some core strength in the abs to help yourself prevent injury in the lower back (planks and leg lifts are a nice option).

Our Edmond chiropractor can adjust the spine and we do have massage therapists on staff to help with fatigued muscle pain, but injuring yourself beyond that is not worth the risk. To complete a proper push-up know that you should be creating a straight line with your body from your shoulders to your heels. You’re going to need to make use of your abs and quadriceps to keep yourself engaged in the proper form. As you lower down to the floor, it’s important to remember your straight line posture and push yourself back up in a steady motion. Don’t worry about pumping in the reps too quickly, just take it as slow as you need to go.

If you happen to get a little sore, that’s obviously normal and we’d love to help you recover faster. Our Edmond chiropractor would be happy to help you get adjusted or schedule you for a massage.

To book an appointment with either our Edmond chiropractor or our massage therapists, feel free to give us a call @ 405-285-7325.

Exercise

Retraining Your Spine With Chiropractic Care And Exercise

Exercise To Maintain Chiropractic Care

In the past our Edmond chiropractor has had blogs talking about the importance of staying hydrated and stretching to maintain good health after an adjustment. Today, our Edmond chiropractor would like to discuss how certain types of exercise can aid in retraining the spine to maintain its proper position. That’s the main goal of chiropractic adjustments, because once your spine stays aligned the body can heal and remedy other problems that may occur.

So what exercises can you do to help support the work that our Edmond chiropractor will do when you visit? Consider walking for up to 10 minutes after our Edmond chiropractor adjusts your spine. This will allow your body to adapt to the new position of the adjusted bones.

Later on in the day, you can help maintain future adjustments (if your overall health allows it) by starting an ongoing exercise routine. Many people automatically think of lifting heavy weights when they think of working out, but the truth is that lifting too much weight could cause more stress on your neck and spine. Thus, if you are going to insist on lifting weights it is vital to avoid leaning forward at the neck. If you like completing sit-ups or crunches choose to do them on an exercise ball rather than the floor. Avoid twisting your spine too much during any exercise routine.

Some patients find that gentle forms of Yoga and Pilates are both great for stretching while also building strength in the core. A more fast-paced, standing exercise that has become popular amongst people who don’t like taking to the ground for a workout find Zumba and other dance cardio classes to be great. These cardio dance classes really get your body in motion.

Of course, starting to exercise may not help right away so you may find that you’ll need to return to the Edmond chiropractor at least once a week to get adjusted, again. Our Edmond chiropractor hopes that this has been an informative blog for you, today. If you have any questions or concerns about chiropractic treatment feel free to call our Edmond chiropractor at 405-285-7325. Our Edmond chiropractor or someone on the staff will be willing to answer your questions or get you scheduled for an appointment.