Low-Impact #AerobicExercise

From Spine-Health: Read More on their sitedreamstime_xl_52110136

“Along with specific back exercises, aerobic exercise that increases the heart rate for a sustained period is very beneficial for helping back problems. Aerobic exercise increases the flow of blood and nutrients to back structures which supports healing, and can decrease the stiffness in the back and joints that lead to back pain. While many patients with back pain are able to participate in vigorous exercise like running or step aerobics, others find it easier to engage in low-impact exercise, which does not jar the spine.”

Water not Sports Drinks for Student Athletes!

ImageAccording to the Harvard health publication Harvard School of Medicine “Nicely timed for the 2012 Olympic Games in London, the British Medical Journal (BMJ) haspublished several articles revealing the “truth about sports drinks.” That truth is this: drink when you are thirsty and don’t waste your money or calories on sports drinks—choose water instead.” (http://www.health.harvard.edu/blog/trade-sports-drinks-for-water-201207305079)

I have been preaching this for yeas a small amount of sports drinks early or several hours before a competition may be OK but let water and thirst dictate how you drink and hydrate. The body has know when and how to drink since we entered the earth. On top of that the drink of choice for thousands of years has been water. The real question is are sports drinks even safe. From that same article:

“There is no evidence that dehydration has ever killed a marathoner, Dr. Arthur Siegel, associate professor of medicine at Harvard Medical School and a medical advisor to the Boston Marathon, told the BMJ. But the drumbeat that athletes must stay fully hydrated and drink before they become thirsty has spawned a new problem—overhydration. That’s what killed a healthy, 28-year-old woman during the 2002 Boston Marathon. She collapsed a few miles short of the finish line and died a day later. The cause of death was hyponatremia—too little sodium in her blood caused by drinking too much fluid before and during the marathon. According to the BMJ, 16 marathoners have died and more than 1,600 have become critically ill due to overhydration and hyponatremia.

Sports drinks don’t appear to prevent hyponatremia. A study of marathoners by Harvard-based researchers found that 13% had some degree of hyponatremia, and that it was just as likely to happen among those who guzzled sports drinks during the marathon as it was among those who stuck with water.”

So Drink water for enhanced performance and avoid the sports drinks as your main source of energy and hydration. If you need energy eat a piece of fruit and drink a glass of water to stay hydrated. This should provide all of the sugar and electrolytes you need along with fluids.

Are their exceptions sure. If you you are running the Boston or New York marathon and need both energy and fluids but the majority of you fluids should still be pure clean water augmented with sports drinks.

Paul R. Mahler DC

Mahler Family Chiropractic Center


Exercise resolutions for 2013


Mahler Family Chiropractic Center Kingston and Wilkes Barre PA.

Want to start an exercise program? How about yoga?

Sharks in the Great Barrier Reef

Guest Post: How to avoid shark attacks in the Whitsunday Islands among the types of different sharks seen at the waters around Airlie Beach is the shovel nose shark named for the natural shovel shape of its upper body. But there are many other recorded sightings of the bull nose to tiger and a number of reef sharks. It is possible the great white shark, the most dangerous shark to humans, may pass by in the deeper waters past the continental shelf, but is more often seen from the Sunshine coast and further south as it prefers the colder waters.

Varieties of Sharks in the waters around Airlie Beach

So, how many different species of sharks swim in the Whitsuday Islands? The quantities are unclear, although there are obviously more than a dozen from the bottom feeding cat shark to the larger and more dangerous tiger shark. The following list names some of the more commonly seen sharks varieties living in the area:

  • White Tip Reef Shark
  • Grey Reef Shark
  • Oceanic Silver-tip shark
  • Hammerhead Shark
  • Shovel Nosed Shark
  • Bull Shark
  • Cat Shark
  • Tiger Shark
  • Reef Sharks

The white tip reef shark; with its slender body and short, wide head, only measures in at an average of 5 feet 2 inches. It swims close to the floor of the ocean in clear waters, making the Great Barrier Reef an ideal environment for the Reef Shark. The shark is well known for its nightly hunt after sleeping in caves during the day. It would be a rare experience for the white tip reef shark to instigate an assault on man. The only natural difference on the Black Tip Reef Shark is the black tip of the fin as compared to the white tip. The black tip reef sharks stays in shallow waters and is considerably smaller than the white tip. Sharks in the waters around Airlie Beach Dangerous to Humans All sharks are obvious predators staying beneath the surface hunting for the next prey but there are not many dangerous species. There are a few that, because of their size, power and massive jaws that a diver needs to be aware of such as the tiger, bull, bronze whaler, mako and hammerhead sharks. Attacks on us are very rare in the waters around Airlie Beach. It is said the tiger shark is the most dangerous but it is a night feeder and heads to deeper waters during the day.

There are places along the coast providing dive tours for anyone that would like to see the waters around Airlie Beach. Some tours are especially aimed at spotting one of the sharks of the Great Barrier Reef. At the Whitsuday Islands going with an skilled tour operator reduces the risks of being in the water and increases the chances of seeing some magnificient tropical fish, live coral and sharks.

The Dangerous Creatures series and this article about sharks of the Great Barrier Reef Series has been put together by Toscana Village Resort, Airlie Beach Accommodation.

This information was provided by seolinkvine.com and the copyright is owned by the original owner.

Every now and then I see interests me other then health information. I was a Marine Biology major in undergrad and a dive instructor in an earlier part of my life and love everything water and marine related just thought this post was cool.  At Mahler Family Chiropractic Center we love to bring you useful information. This post has been approved by Dr. Mahler.

If you have a shark story post it below

Chiropractor dog walking guide

exercise and dog walkingThere is anything refreshing than taking your canine out for a walk on a crisp spring morning. However, what begins as some good for you” gentle exercise can leave you feeling just a little sore as well as injured. At few other time would you consider completing a lively movement including throwing a ball so far as you’ll be able to with no loosen up and no stretching but when exercising your pet, you don’t provide a second thought.

With a lively boxer I understand how hard it may be to hold a puppy well behaved from the side individuals. Once the arm is extended in front of the particular muscles with the back and shoulder are certainly not as strong as though the arm was sideways person and slightly bent. Consequently if you attempt to pull or dog back (manageable) we put significant pressure about the shoulder, shoulder and neck areas. Obviously if our dogs were perfect little angels we might just cause them to walk from the side of us and put less stress for the torso. As this is not at all times possible we recommend doing a bit of warm-up movements like circular arm rotations and stretching before your puppy to get a walk.

Solihull Chiropractor Lianne Griffiths explains: Another common complain I see is dog owners who have thrown the ball and as a result developed acute shoulder and neck pain. Throwing sticks (the place that the stick can be used being an extra leaver to file for the ball) are great in lessening the amount of movement had to toss the ball. I also stress to my chiropractic patients to remember about to catch in a Olympic ball throwing competition and your dog won’t hold it against if you throw it a little shorter than usual. Warm up spoken about above can help but you should ease yourself inside the movement of throwing the ball.”

This article was provided by seolinkvine.com and the copyright belongs to the original author not our site.

For more information see our blog on Mahler Family Chiropractic Center serving the greater Wilkes Barre and Kingston area for over 10 years.

How to avoid low back injuries when golfing.

© Karlien Du plessis | Dreamstime Stock Photos

The golf swing places a large amount of stress on the low-back, and over time the lower back becomes fatigued. This will results in a decrease in performance and possible injury.

So how do you prevent such an injury from occurring? Golfers can takes steps to prevent low back injuries. One of these steps is the implementation of a fitness program targeted at improving your golf game. Included in this routine will be exercises targeted at improving lower back flexibility such as the one above and strengthening the lower back to avoid injury and pain. This part of the program contains a series of golf-specific flexibility exercises geared to maintaining the range of motion within the lower back. One exercise to increase flexibility in the lower back is descried here. It is a simple exercise for the low back to improve flexibility and rotation during the back-swing, and it also helps keep the musculature of the lower back flexible.

Here’s how to perform the exercise. First begin the exercise by lying on your side with the left hip in contact with the floor, then bend both knees approximately 90 degrees, resting the right knee on top of the left. The second step is to extend both arms straight out from the shoulders, resting the left arm on the floor, and hands clasped together and slowly raising your right arm off the left. Finlay continue to raise and rotate the right arm until it is resting on the floor opposite your left arm and hold this position for 20-30 seconds, and repeat the exercise sequence by switching sides. This should be performed 2-4 times on each side. Remember, to go slow with a new exercise and, check with your physician before starting any new physical training program.

Keep in mind not all lower back injuries can be prevented, but with the implementation of a lower back flexibility and strengthening program, the possibility of one occurring to you can be greatly reduced.

Most acute low back injuries that occur during a game of golf will get better over a couple of days. The most common injuries from golf include, muscle strains which typically occurs with rough or forceful golf swings or a sudden shift during the downswing, muscle and tendon sprains which generally occurs due to excessive use, accidents or swing abnormalities while playing golf, and disc injuries which can occur from swinging abnormalities. It is important to not that disc injuries may be present but symptoms may not occur without the incorrect golf swing (see preventing golf injuries).

For relief of the miner low back pain and to promote healing from golf-related injuries and low back pain, it is generally advisable to rest for a day or two, and apply ice. It is advisable not to further stress inflamed muscles by continuing to play golf through an episode of low back pain. If you take time off the injury will often heal quicker allowing you to get back to golf sooner. It is important to continuing stretching and exercise programs between golf sessions. A low-impact aerobic exercise program, such as walking for 30 to 40 minutes every other day can be helpful and after the low back pain has stopped, slowly return to playing golf and apply the prevention tips to help avoid injuries.

It is well known one of the most common injuries in golf is the lower back. Research indicates more than half of all golfers will incur a lower back injury at some time during their playing careers. Professional golfers spend great deal of time and energy preventing low back injuries. So prevention in this case is the best medicine. If you do injure your low back and the pain continues for more than a few day to a week, a specific problem may be the cause of the back pain and a chiropractic professional should be consulted. Chiropractic are uniquely train in neuromuscular injuries and can often help get you back on the links sooner, you might even shave a stroke or two off your game.

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By: Paul R. Mahler DC
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Quick Tip Exercise Helps With Dementia

exercising and chiropracticOdds of dying from dementia and brain deterioration was reduced with exercise.

Just another reason to exercise. “Researchers assessed the health of more than 45,000 men and nearly 15,000 women, ages 20 to 88 years, in the United States and grouped them into one of three fitness categories — low, middle or high.” acording to http://health.msn.com.

Just another example of how moment is life. Exercise has many great effects including reduced stress. See our other Blog posts about starting an exercise program.

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By: Paul R. Mahler DC
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Quick Tip More Doctors Recommending Exercise

“Nearly 33 percent of adults who saw a doctor in the previous year said they were told to exercise. That was up from about 23 percent in 2000, the Centers for Disease Control and Prevention reported.” According to fox news today. This is good new since all chiropractors know that motion leads to health and happiness.

Some important rules for new exercise programs. Start slow don’t over do it, this is the quickest way to kill a workout routine.  You should walk 5 minutes the first day not 1 hour and build to it slowly over 2-3 weeks, or use light weights to start. Find a routine that excites you or a workout partner who can keep you focused. Consider core strengthening and cardiovascular as the most important activities followed by flexibility. Finally read our blog on exercise mistakes.

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By: Paul R. Mahler DC
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Shoulder Exercises

Six great exercises to rehabilitate, strengthen, and prevent injury of the shoulders.

1: Scapular Retraction: For this exercise, you will need elastic exercise material, such as Thera-band.

  • Put the band around a solid object, at about waist level. Each hand should hold an end of the band.
  • With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. It should feel like you are trying to hold a pencil between your shoulder blades.
  • Return to the starting position.
  • Repeat 8 to 12 times. and up to 3 sets

As you improve and If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position

2: Shoulder External Rotation

  • Attach elastic to secure object at waist level.
  • Place a rolled up towel between elbow and body.
  • Grasp elastic in hand, elbow bent to 90 degrees.
  • Rotate arm outward and return.
  • Slowly return to start position and repeat.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

3: Shoulder Internal Rotation

  • Secure elastic at waist level.
  • Place a rolled up towel between elbow and body.
  • Sit or stand with involved side to elastic,
  • Grasp elastic and pull hand inward, across body, as shown.
  • Slowly return to start position and repeat.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

4: Shoulder Flexion

  • Stand on elastic.
  • Begin with arm at side, elbow straight, thumb up.
  • Grasp elastic.
  • Raise arm in front over head, keeping elbow straight.
  • Slowly return to starting position.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

5: Shoulder Extension

  • Secure elastic at waist level as shown.
  • Grasp elastic and pull arm backwards keeping elbow straight.
  • Slowly return to start position.
  • Do 8-12 reps and up to 3 sets. Do both shoulders see guidelines below.

6: Stability Ball Push Up Technique

  • In the first week place the stability ball on a wall about the level of your chest with feet out from the wall.
  • As you improve work you way to the floor this is harder than it sounds be careful.
  • Lay with your chest on the stability ball
  • Place your hands at the sides of your chest.
  • Place your toes on the floor, legs straight.
  • Push your body up until your arms are almost straight (do not lock your elbows).
  • Hold and balance for two seconds.
  • Slowly return to the starting position and repeat.
  • Do 8-12 reps and up to 3 sets.

It is important to remember that for is the most important thing wen performing these exercises not the amount of weight or repetitions, so start slow and work into the shoulder exercise over several weeks. It is also important to work both shoulders evenly don’t neglect the good shoulder but keep it light with the good shoulder until the injured one caches up. It is important to maintain balance at all time you don’t want to injury the good shoulder so if you can only do 8 reps on the injured side do 8 with the good side.

Start with exercise 1,2, and 3 on week one, In week 2 to 4 add exercises 4 and 5. and after 1 to 2 months add exercise 6. The rate at which you add these exercises depends on how you feel don’t over do it but keep moving forward. This is a routine that should be performed 2-4 times a week for the rest of your life. It will help you avoid future injuries as well and can be used to prevent rotator cuff injuries. The bad shoulder will catch up don’t worry and good luck.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
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We can treat shoulder injuries including rotator cuff.