Back Stretching Exercises - Edmond Chiropractor

Back Stretching Exercises You Can Do At Home

Back stretching exercises could be the missing ingredient in your daily routine to give you the peak performance that you need! These simple daily stretches that take just minuets to perform, have the potential to improve not only your physical well-being, but are mentally therapeutic too.

Back Stretching Exercises

We all remember PE class…We all had our favorite games to play or not to play. Maybe we have memories of basketball, dodgeball, track and field days, fun times or maybe not so fun times. Maybe PE wasn’t your cup of tea, but there was one thing in common before the start of class. Anyone remember?

Stretches!

Touch your toes, lunges, arm stretches, painful stretches, stretches that felt good, and stretches that you thought no normal human being could perform! The seemingly ridiculous words of your coach would follow, “Stretching is good for you!” But, just how good for you was it? In this article we will look at some of the benefits of daily stretching, specifically back stretching exercises that you can do at home.

If we remember back to what our coach said, stretching, among other things, can decrease your risk of injury. As we stretch, our body will supply nutrients to our muscles, speeding recovery to those areas and joints that may be sore or stiff. It can also increase our range of motion and flexibility, minimizing the risk of potential injury while performing daly activities. Stretching also leads to better blood circulation, improved energy levels, and reduced muscle soreness. Each day, we all give our back a good work out. Just like stretching your legs before and after running or your arms when lifting weights, by doing back stretching exercises, we insure that our back, neck and spine are better prepared to bear the load of all of our work and activities. Here are just a few back stretching exercises that you can do daily:

The Spine Stretch

  • Sit Flat on the floor with your legs straight out and spread wider that your hips.
  • Place your hands flat on the floor between your legs and nod your head forward.
  • Slowly bend at the hips, breathing normal.
  • As you go down, draw your chin into your neck and slide your hands forward on the floor

The Cat Stretch

  • Get on your hands and knees like you are crawling
  • Slowly alternate between arching and rounding your back
  • Easy! Don’t force it.
  • This will work all 3 sections of your back, upper, middle and lower.

Spinal Trunk Rotation

  • Lie on your back and bring your legs up together, bending them at the knees.
  • You should look like you are sitting in a chair, only you’re on your back.
  • Place your palms flat on the floor
  • Take deep breath, slowly exhale as you count down from four, and you bring your knees down slowly on the right side of your body.
  • Repeat on the left side.

These are just a few quick back stretching exercises to add to your daily routine to improve your flexibility, and aid in the overall health of your spine. As always, if you or anyone you know have questions, please feel free to contact your Edmond chiropractor, Dr Ryan Hooper for general information or to schedule an appointment.

 

 

 

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Edmond Chiropractor: How Athletes benefit from Chiropractic care

Edmond Chiropractor: Why athletes should visit the Chiropractor

Sports are great. They can teach kids about hard work and working with a team, they can help keep us in shape and they can build self-confidence. But sports can also take a toll on our bodies. From normal wear and tear to serious injuries, pushing our bodies to the extremes of activity so often can lead to many problems in every day life. Here’s how visiting the Edmond Chiropractor can help.

Undo normal wear and tear: It doesn’t matter what sport you play, all of them will involve some level of wear and tear on your body that’s just part of it. You shouldn’t let that stop you from letting you play them though as the benefits are worth it. And much of this wear can be undone with regular chiropractic care. Whenever the body, especially the spine, become out of line it can cause areas of irritation and make you less able to perform.  Regular alignments and adjustments from a licensed chiropractor can reduce much of this irritation and help improve overall performance by keeping the body in it’s best shape.

Injury Prevention: A chiropractor can work with you to find the weak points in your skeleton and nervous system and help you prevent potential injuries. A good chiropractor will treat your whole body, not just the spine and back. Again, this can also help improve performance by keeping the body in it’s best shape possible. Injury prevention is key to keeping you healthy as you push your body to the limit as an athlete.

Decrease overall pain: As has been mentioned before but it bears repeating. Regular chiropractic care can help keep the pain that comes from regular sports play at bay. Working out soreness and keeping the nervous system and skeleton aligned and working.

Need an adjustment? Looking to reduce joint pain? Call Hooper Chiropractic, Edmond Chiropractor, today at 405-285-7325!

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Edmond Chiropractor: Supporting Joint Health

Edmond Chiropractor lays out good ways to support joint health

Joints are a major source of pain for people with Arthritis, but even in younger, healthier people joints can cause alot of problems. Joints can snap and injure easily and create tons of pain and problems when they do. Edmond Chiropractor has some ways to help keep your joints strong.

Exercise: While it may seem counterintuitive, exercise is key to maintaining your joint and bone health. We may see older athlete struggle to move and constantly complain about pain in their bones and muscles, but they are the exceptions. Athletes push their bodies to the utmost limit and that will takes it toll on your body later in life. However, moderate strength and Aerobic exercise will actually contribute to joint health. Keeping your joints supple and strong, resistant to damage and tearing. If you have arthritis, talk to your doctor or physical therapist to lay out an exercise plan that best targets your arthritis to limit pain and manage your arthritis.

Eat foods that promote joint health: Our last blog was all about these kinds of food, but eating a healthy diet is the other way to help maintain your joint and bone health. Salmon is a big one, providing Vitamin D and Calcium while also providing essential fatty acids. Other foods to look out for are foods that are rich in Calcium and Magnesium. You can also support your diet with various supplements designed to help promote joint health. Glucosamine Sulfate is a good one for promoting joint health.

Of course, another great way to keep your body pain-free and healthy is regular visit to a Chiropractor. If your feeling pain from arthritis, and injury, or age call today an schedule an appointment at 405-285-7325! We’d love to treat you!

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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.

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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.