Cervical Nerve Functions

dreamstime_xl_19355064If you ever wanted to under stand how neck injuries can affect your life spine health just put out a great article on the spinal nerves and what they affect. It is a great way to understand your spinal injures better. The more you understand the better you can manage your condition. Chiropractors have a high success level of removing mechanical impact to these nerves restoring your quality of life. Consult with your #chiropractor today.

<img src=”http://b.scorecardresearch.com/p?c1=2&c2=18767362&cv=2.0&cj=1″ /> Cervical Nerves In addition to the seven cervical vertebrae, cervical anatomy features eight cervical nerve roots (C1-C8) that branch from the spinal cord and control motor and sensory abilities for different parts of the body

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Knew this one was coming soon: “The Latest Cause of Neck Pain: #Pokémon Go”

dreamstime_xl_18568027The latest in a series of how technology can lead to pain when body Bio-mechanics are not properly understood. Spine-Health has a great article on Text Neck and how to avoid Pokémon Go injuries. First it was how we read our books, then it was our computer monitors and their locations, and now it is our smart phones. It just goes to show you that proper spinal hygiene is an ongoing responsibility see your chiropractor today.

 

#TextNeck

#SpinalHygiene

By: Dr. Paul R. Mahler

read an in-depth article at Spine-Health

This weeks Spine Health Chiropractic Posts: Chiropractic and #Pregnancy, Cervical #Herniation, Low Level #Laser,Aerobic #Exercise, and #Sacroiliac Joint Problems

dreamstime_xl_56550976This weeks Topics Are: Chiropractic and #Pregnancy, Cervical #Herniation, Low Level #Laser,Aerobic #Exercise, and #Sacroiliac Joint Problems

Post 1)

Chiropractic treatments for pregnant women suffering from lower back pain has a very high success rate and can be combined with other treatments that do not include adding medications into the system.

http://www.spine-health.com/conditions/pregnancy-and-back-pain/treatments-low-back-pain-during-pregnancy

Post 2)

When a cervical herniated disc is treated, the first methods are often to use physical therapy, chiropractic manipulation, activity modification, and possibly anti-inflammatory medications.

http://www.spine-health.com/conditions/herniated-disc/conservative-treatment-a-cervical-herniated-disc

Post 3)

The light from low level lasers can penetrate the skin and tissues between 2-5 cm and those photons are absorbed by the tissue cells to generate more energy, which is believed to help those tissues heal faster.

http://www.spine-health.com/treatment/pain-management/cold-laser-therapy-pain-management-treatment

Post 4)

Aerobic exercise increases the blood flow in the body, which helps speed up healing, but high-impact exercises may cause additional stress or trauma to the structures of the spine.

http://www.spine-health.com/wellness/exercise/low-impact-aerobic-exercise

Post 5)

Sacroiliac joint problems can cause lower back pain and/or leg pain and is often treated first with chiropractic care.

http://www.spine-health.com/video/chiropractic-adjustment-sacroiliac-joint-video

Back Discomfort During Pregnancy (Chiropractic can help)

baby_boy_shoes_on_belly_198403For patients going through back discomfort during pregnancy, #chiropractic care may provide effective relief from #pain with only a couple of simple treatments.

For instance:

  1. Manipulation or adjustment from the pelvis provides relief and restores function for 91% of patients analyzed. See much more about Chiropractic care Manipulation.
  2. To help increase effectiveness of these treatments, your chiropractor or medical professional may recommend: Easy stretching exercise programs.
  3. Finally a pelvic support belt may be recommended to help with the treatment.

Also See Exercise for Back Discomfort Throughout #Pregnancy.

Neck and Back Pain rising in children and young adults.

Children and Sensory Processing Disorders

Why my child needs a chiropractor!

It is the Facebook generation and more and more children are sitting at home using the internet and not getting out and moving around. While there is more information and communication than ever before and this is great we must remember to keep our kids active and healthy. New studies have been conducted by the British Chiropractic Association have now found that 65 percent of people from the age of 16-34 now suffer from back and neck pain. This pain is attributed to sitting for long periods of time according to the study.

How to prevent #back_pain in My Child!

I have noticed this trend in my own practice. It is becoming more of a chronic problem in the cities of Wilkes-Barre and Kingston where I see most of my patients. So what is the solution. There are several steps that can be taken after all it is all about quality of life, we all want a pain free productive life. Enroll your children in activities that they love Like Boy Scouts, Swimming, Lacrosse or other great sports and activities. Make sure they get there and participate if they love the activity they will put down the tablet for a while and may even learn some great life skills in the process.

Next find a chiropractor who understands children and their health problems. Just like dentistry chiropractic is not just for when we are having problems but regular checkups can catch problems before they become painful and permanent. It can be used as true preventive care for back and neck problems as adults. A well trained chiropractor can detect and eliminate problems before you even know they’re there preventing the years of damage that can be caused from undetected problems.

Add a chiropractor to your health team today they are an important member and read the rest of the study on Chironexus.

Call us today for a no risk consultation (570) 283-1610.

Written By: Paul R. Mahler DC
Mahler Family Chiropractic Center
1144 Wyoming Ave
Kingston, Pa 18704
#Health

Eliminate earaches with garlic: Twenty common pain killers found in your home!

Garlic2Painful ear infections drive countless of people in america to doctors’ clinics every single yr. To cure an earache quickly, simply place a couple of drops of warm garlic oil directly into your painful ear two times daily for 5 days. This easy treatment can clear out ear infections even faster than prescription drugs, say experts at the University of New Mexico School of Medicine. Scientists say garlic’s active ingredients (germanium, selenium, and sulfur compounds) are naturally toxic to a great deal of different pain-causing germs. To prepare your very own garlic oil gradually simmer three cloves of crushed garlic in one half a cup of extra virgin olive oil for 2 minutes, strain, then refrigerate for up to two weeks, recommends Teresa Graedon, PhD., co-author of the book, Best Choices From The People’s Pharmacy. For the best experience, warm the garlic oil a little before utilizing so the liquid will feel comforting in your ear canal.

Paul R. Mahler Jr.
Mahler Family Chiropractic Center, Forty Fort PA
Serving the greater Wilkes Barre and Kingston Area

SPORTS INJURIES, BACK INJURIES, AND BACK PAIN by Paul R Mahler Chiropractor

Sports Injuries and Back Pain

Exercise is an important part of a healthy lifestyle, and sports are one approach many people choose to use to get their exercise. For people with back pain, sports can still be a viable option if they pay attention to their back. For others who participate in sports, knowing the type of strain various sports place on the back may help prevent a back injury.

This article gives specific information about sports injuries and back pain.

Paul R. Mahler DC

Mahler Family Chiropractic Center Kingston PA

logo1

Make muscle discomfort a memory with ginger root: twenty everyday house-hold pain medications number one.

ImageOver the next several weeks we will investigate and report on twenty standard pain killers found in ones own homestead.

If you want to decrease and completely eliminate using meds go through the next few paragraphs.!!!!

As soon as Danish professionals encouraged sore individuals to enhance their diets with ginger, it eased muscle and joint pain, inflammation as well as tightness for about 63 percent of them within 2 months. Health professionals credit ginger’s powerful healthy elements named gingerols, which avoid the development of pain activating human hormones. The study recommended serving: Add at least one single teaspoonful of dried up ginger or a couple of tsps of sliced ginger root to meals daily.

Paul R. Mahler Jr. DC

IS EXERCISE THE KEY TO BEATING BACK PAIN?

Exercise is an element found in almost every back and neck pain
treatment plan. Proper exercise can improve flexibility, increase
strength, reduce existing pain and prevent future occurrences. It can
be used successfully alone in certain cases or in conjunction with
other treatments. However, exercise isn’t easy and it’s important for
back pain patients to do the right kind of exercises given their
specific back conditions.

See full article below:


To Your Health Newsletter mahler-chiropractic.com

Chiropractic treatment and deep tissue massage.

Deep tissue massage and chiropractic work well together it is not always one or the other.

We recently had a patient in the chiropractic clinic that trapped a nerve in their neck and needed a mix of treatments from the Chiropractor and deep tissue massage.  Through the first stages of the injury the patient shoulder and neck muscles had gone into spasm and proved to be too tender to receive a chiropractic manipulation. Deep tissue massage alternatively could be familiar with loosen from the muscle spasm allowing the region to wind down. The tenderness across the shoulder and neck decreased after receiving several massage treatments. The individual ended up being in a position to receive chiropractic manipulation to complete the treatment programme therefore regaining full range of motion without pain that helps and to prevent re-occurrences from the injury.

When asked which treatment methods are better deep tissue massage or manipulation with a chiropractor then the answer then is neither as both treatments put in place the procedure and repair off musculoskeletal health.

Mahler Chiropractic Comments

A lot of people believe most chiropractors just offer manipulation. We presume it is important to treat each complaint while using best researched answer to that specific case, in lieu of practising only that which you are comfy with or exactly what a particular clinic offers. It really is that is why we help GP, physiotherapists, sports masseurs and also cranio sacral therapists. We do this to ensure that each person gets the most appropriate maintain their complaint. As practitioners we’re constantly developing our skills, learning new techniques and researching alternative therapies.

Deep tissue massage is designed treat the soft tissues of the body including muscles and connective tissue (ligaments and tendons). Using such techniques as trigger pointing. Pressure is applied to increase blood flow to the injury to reduce pain and inflammation

Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
Article is provided by seolink.com
We can treat car accidents including neck pain, back pain, rotator cuff, foot pain, carpal tunnel, and much more using these techniques.

What is Chiropractic Care

Chiropractic health care a drug free solution!

Thoracic Spine Anatomy Pain concept © decade3d

Chiropractic is a health care system that targets the central nervous system via the spinal column to help maintain good health. A chiropractor leverages the recuperative power of the body to cure itself naturally and efficiently. Chiropractic health care focuses on the connection between the vertebral column alignment and performance as coordinated by the nerve network and how that association affects the preservation and regaining of health.

Chiropractic care involves analyzing and treating the cause of disease which occurs when the spinal column is misaligned or subluxated. The bones of the spinal column when misaligned interrupt the messages of the nerves in the central nervous system. These messages balance and control cells, tissues, and organs of the body. Chiropractors address these subluxations and by delicately changing the alignment of the vertebrae, reduce or alleviate abnormal communication in the nervous system permitting the human body to appropriately operate and repair.

A Chiropractic Physicians Treatment is Distinct from Traditional Medical Care

If you’re considering visiting a Kingston Chiropractors or a Chiropractor near Wilkes Barre PA for the 1st time, you’re most likely wondering what kind of results you can anticipate. Having realistic expectations is important. A Chiropractic specialist’s will explain the chiropractic process and therapy and how it is being presented may have a vital role in the satisfaction with the adjustment you receive. Your experience will be improved by an explanation leading to understanding of the service itself, but don’t mistake chiropractic treatment for medical therapy. A chiropractors is not meant to replace medical physicians. A Medical Doctor addresses disease while a chiropractic specialist focuses on health. Not having a disease is very different than actually being healthy. The purpose of chiropractic therapy is to improve your health and well-being not simply to treat your illness.

Before visiting a chiropractor it is important to under stand that chiropratic is not just for back pain, neck pain and othe phisical aliaments but for over all health. As well as over all health a chiropractor can help manage auto accidents, carpal tunnel syndrome, fibromyalgia, headaches, migraines, herniated disc, neck pain, sciatica, sports injuries, scoliosis, back pain, and much more. A chiropractor can treat infants, the elderly, children, audults, children with special needs, and pregnant women. Chiropractic physycians are for much more than just neck and back pain.

Can a Chiropractic Physician Help?

The short answer is often yes. Spinal subluxations are generally due to stress that overwhelms the body’s resilience and coping ability. This stress can be physical stress and can occur as the result of an automobile accident or slipping on a wet sidewalk, improper posture, occupational trauma, or birth trauma. It can be emotional stress as a result of heavy emotional shock or the inability to adjust to a stressful event, or even chemical shock as a result from the inappropriate usage of prescription or illicit drugs, inadequate food stuffs, or environmental poisons. These misalignments disrupt the standard function, reducing your body’s capability to operate, evolve, and heal from injuries by creating interference within the nervous system.

Chiropractic Physicians address these misalignments by delicately fixing the alignment of the backbones of the spinal column, reducing or alleviating abnormal messaging so permitting the body to properly self regulate, adapt and regenerate. The care and upkeep of the spinal column and nerve system is a necessary component of healthcare. Spinal hygiene is more important that dental hygiene but often neglected due to lack of understanding. Your Wilkes Barre and Kingston PA Chiropractors will assist you to start chiropractic care with this understanding so you will appreciate the whole process of recieving chiropractic therapy.

By: Dr. Paul Mahler
Mahler Family Chiropractic Center
Kingston PA
May be reporduced in whole only

What does a chiropractor do and is chiropractic Safe?

Chiropractic adjustment Kingston and Wilkes Barre

Chiropractor © Rainer Plendl

What does a chiropractor do?

Chiropractors receive recognized chiropractic degrees from specialized schools, and their services are generally covered by health insurance, in the state of Pennsylvania chiropractors are considered primary care physicians and in most cases do not require referrals. Nevertheless, chiropractors spend an inordinate amount of time defending their profession from critics in and out of the medical field. Much of this has to do with the fat that untill 1987 the American Medical Association called chiropractic an unscientific cult and boycotted it until losing an antitrust case in that same year.

Chiropractors receive an extensive education in human physiology and biology, but their main focus is the spinal column. Chiropractors believe that the vertebrae of the spine and neck are often pulled out of alignment or subluxated by everyday stressors, and these misalignments can be the root cause of a myriad of physical and mental ailments due to their impact on the central nervous system and the way that it affects the brains integration with the rest of the body. By physically manipulating individual vertebrae or readjusting the entire spine, chiropractors hope to relieve the pressure on the central nervous system caused by subluxations.

During these examinations, basic measurements are taken to reveal any imbalances in spinal alignment. One shoulder may be measurably higher than the other, or one arm may provide more resistance to stress than the other. Sometimes, clients of chiropractors will stand on two scales to determine a heavier side of the body. Chiropractic is a health care profession concerned with the diagnosis, treatment and prevention of disorders of the neuromusculoskeletal system and the effects of these disorders on general health, the key part here being neuro for nervous system. It is generally categorized as complementary and alternative medicine (CAM). Chiropractors have many attributes and training of primary care providers, as well as the attributes of a medical specialty like physical therapy, orthopedics, and podiatry.

The main chiropractic treatment technique involves manual therapy, including manipulation of the spine, other joints, and soft tissues; treatment also includes exercises and health and lifestyle counseling. Traditional chiropractor assumes that a vertebral subluxation interferes with the body’s innate intelligence. Inate intelligence is just a fancy way of saying that the body when not interfered upon often has the ability to correct and heal its own problems. By freeing the central nervous system to do its job, through the chiropractic adjustment, the body will often heal itself and recover from many injuries.

Many studies of treatments used by chiropractors have been conducted, often with differing results. Manual therapies commonly used by chiropractors are effective for the treatment of low back pain, the treatment of lumbar disc herniation with radiculopathy, neck pain, some forms of headache, and some extremity joint conditions. The efficacy and cost-effectiveness of maintenance chiropractic care are unknown, but just like having your teeth cleaned by the dentist a spine that move and functions correctly is less likely to develop problems down the road.

Is chiropractic care Safe?

Chiropractic care is generally safe when employed skillfully and appropriately. Spinal manipulation is frequently associated with mild to moderate adverse effects, with serious or fatal complications in rare cases. A systematic review found 26 recorded deaths from manipulations to the spine during the period 1934-2009 (a death rate less than 0.00002%), much lower than any medical procedure thus concluding that the risk of cervical chiropractic treatment does not outweighs the benefits (^ a b c d e f E Ernst (2010). “Deaths after chiropractic: a review of published cases”. Int J Clinical Practice 64 (8): 1162–1165. doi:10.1111/j.1742-1241.2010.02352.x. PMID 20642715.). One of the number one complaints about chiropractic found on the web is that it is unsafe but it is obvious from these statistics tha chiropractic care is a safe and effective treatment when applied by trained professionals, your friendly chiropractor.

By: Paul R. Mahler DC
Mahler Family Chiropractic Center
Kingston PA.
Proudly serving the greater Wilkes Barre Area

May be reproduced in whole only.

Please leave your comments on your chiropractic experience below in the comments section.

You Have the Power in Your Pregnancy

It is important that women feel empowered during their pregnancy. There are several steps that can be taken to achieve this goal. the first step is to get informed and to surround yourself with a great health team.

After discover that you are pregnant you should start learning about the process and compiling a birth plan. Creating a birth plan is the best thing you can do to make sure your wishes are considered during your delivery. The birth plan should include basic decisions such as moving around during labor, when to start pushing, fetal monitoring decisions and  whether or not and when to induce labor induction. The plan should also contain contingouncy plans as well as contingency decisions, including whether to get an epidural, an episiotomy or a C-section. That is just the beginning. Your birth plan should also have special instructions for the nurse and staff regarding who should be with you during the delivery as well as who you want to stay with the baby  should there be complications.

The Do’s of Pregnancy to empower the mother:

  • DO consider having a doula: A doula is your advocate during your  delivery and there job is making sure that your wishes are considered this is their primary responsibility. A doula will stay with you throughout the entire labor and delivery. A doula will provide emotional support and see to your physical comfort. For more information about doulas or to find one near you, talk to your doctor and visit the Web site of the Doula Association of North America at http://www.dona.org.
  • DO rely on your family chiropractor: Chiropractors only don’t only treats back and neck pain, but many more women have discovered the benefits chiropractors can provide in terms of prenatal care. Preconception and prenatal chiropractic care for you can mean less morning sickness, less lower back pain and a shorter, more quality labor and delivery. More than that, chiropractic care supports the integrity of your pelvic function, which includes the uterus, the associated muscles and ligaments, and the interfacing of the nervous and hormonal systems, which is important for you and your baby. Also Consider it a way to help your baby to be a healthier infant if chiropractic
  • DO know that you have a choice between hospital birth and a home birth: Choosing to give birth at home, in a birthing center or in a hospital is definitely a decision that you should make with the help of people you trust and who are close to you. Today more women are choosing a home birth over a hospital birth. Women are choosing to give birth in the comfort of their own home with family and friends nearby, this is often less invasive and leads to less medical intervention unless absolutely necessary. Studies have shown women with planned home births have significantly less obstetrical interventions or adverse maternal outcomes, and that newborns delivered at home vs. in a hospital are less likely to require resuscitation, oxygen therapy or meconium aspiration after birth.
  • DO recognize your right to make decisions: After all this is your pregnancy and your baby, and you have the right to ask questions or to get second opinions when you are unsure about anything. You are in control! You should make your decisions based on information provided by those you trust. Remember that at every turn, you control what you allow during your pregnancy and delivery, and that at any time it is alright to say, “No,” and expect your decisions to be honored.

This is not about choosing to ignore medical advice and put you or your baby at risk; it’s about making decisions in conjunction with your health care team to have a safe, natural pregnancy.

By: Paul R. Mahler Jr. DC

Mahler Family Chiropractic Center Kingston, PA

May Be reporduced in Whole only

What is Scoliosis? Treatment for scoliosis.

Scoliosis and chiropracticScoliosis is not a disease it is a descriptive term that refers to an abnormal spinal curve. All spines have curves these are normal in the neck, upper back and lower back it is normal to find anterior to posterior curves. Humans need these spinal curves to help the upper body maintain proper balance and alignment over the pelvis. Scoliotic curves are a right to left translation not an anterior to posterior translation and this leads to weakness and instability in the spine.

Who is at risk?

Scoliosis affects 2% of women and 0.5% of men in the general population. Scoliosis may be caused through several mechanisms, including congenital spine deformities, genetic conditions, neuromuscular problems and limb length inequality. Additional causes of scoliosis include cerebral palsy, spina bifida, muscular dystrophy, spinal muscular atrophy and tumors. Over 80% of scoliosis cases are idiopathic, which meaning we do not know the cause. Most idiopathic scoliosis cases are found in otherwise healthy people.

Idiopathic scoliosis is found in three categories based on age. The first is infantile found in children ages 3 and under. The next type is juvenile scoliosis found in 3-9 years old. Finally we have adolescent scoliosis found in10-18 years old. Not often but in very rare case scoliosis can occur in adult hood due to trauma. The most common form of scoliosis, representing approximately 80% of idiopathic scoliosis cases, is Adolescent Idiopathic Scoliosis (AIS), which develops in young adults around the onset of puberty. Adolescent scoliosis is often due to a rapid growth cycle in which the bones grow faster than the soft connective tissue, tendons and ligaments, and leads to an imbalance from one side to another.

People with a family history of spinal deformity are at greater risk for developing scoliosis and early detection is essential. If a scolioses curve is discovered before the growth plates close in a persons early twenties there is high likely hood of partial or complete correction.

About Scoliosis: Symptoms

The warning signs of scoliosis are shoulders are different heights, one shoulder-blade is more prominent than the other, head is not centered directly above the pelvis, appearance of a raised, prominent hip, rib cages are at different heights, uneven waist, changes in look or texture of skin overlying the spine, and leaning of entire body to one side. These can all be signs but don mean you have scoliosis you should see your chiropractor for a complete evaluation and remember that x-ray is the best way to diagnose scoliosis.

A standard exam that is often used by chiropractor is called the Adam’s Forward Bend Test. Most children should be tested in the fifth or sixth grade. For this test, the patient is asked to lean forward with his or her feet together and bend 90 degrees at the waist. The examiner can then easily view from this angle any asymmetry of the trunk or any abnormal spinal curvatures. It should be noted that this is a simple screening test scoliosis is usually confirmed with an x-ray of the spine. The curve is then measured by the Cobb Method and is discussed in terms of degrees. Generally speaking, a curve is considered significant if it is greater than 25 to 30 degrees. Curves exceeding 45 to 50 degrees are considered severe and often require more aggressive treatment or surgical intervention. The chiropractor may also conduct exams to test reflexes, motor and sensory functions, and breathing ability. After a diagnosis is made, your doctor will suggest a treatment plan.

Once scoliosis has been diagnosed there are several factors to take into account when discussing treatment. Spinal maturity, is the patient’s spine still growing and changing? Degree and extent of curvature, how severe is the curve and how does it affect the patient’s lifestyle? Location of curve, according to the Scoliosis Research Society, thoracic (upper spine) curves are more likely to progress than thoracolumbar (middle spine) or lumbar (lower spine) curves. Potential for progression, patients who have large curves prior to their adolescent growth spurts are more likely to experience curve progression.

After all the test and exams are assessed there are four treatment options for scoliosis: (1) observation, (2) orthopedic bracing, (3) surgery, (4) chiropractic care

Chiropractic Care:Spine Treatment

Chiropractic care is non-invasive Treatment for scoliosis. This means that when undergoing treatment you do not have to take any prescription drugs or go through a surgical procedure. The process is all natural and drug free. This is because the main principle of chiropractic is to focus on the body’s own natural healing abilities. Chiropractic treatment deals with the adjustment of the spine and according to the research conducted by the National Scoliosis Foundation, chiropractic adjustment has been found to be a good alternative treatment for those who suffering from scoliosis. Chiropractic treatment for scoliosis may involve several procedures depending on the severity of the condition. These treatments may include spinal manipulation, active exercise methods, and postural counseling.

So how can chiropractic treatment help you with your scoliosis? Chiropractic care does not only treat the current problems that are associated with scoliosis but it can also help in alleviating and controlling the symptoms that comes with it. Scoliosis patients who have been treated with chiropractic care have reported to have reduction in the size of the curves, measured using the Cobb Method. This does not happen overnight. Chiropractic care for scoliosis requires multiple visits in order for the patient to experience its full benefits. A chiropractor can also monitor your progress to ensure that you are doing the right thing and to see if the treatment yields favorable results. A chiropractor will recommend you to check with another medical specialist if he or she thinks that is the best course of action for you regarding your condition.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat scoliosis and back pain  including sciatica, disc, herniation,  slipped disc, stenosis, and much more.

Shoulder Stretching Routine

Avoiding a rotator cuff injury

Front of the Shoulder Stretch: Pector Elongator

Shoulder stretching

Shoulder stretching

Maintaining open, fluid movement in the front of the shoulder during swimming will decrease compression in the joint. With biking and running, the shoulder tends to rotate inward and lift up toward the ear.

This same movement in swimming will add to tension and compression in the neck and shoulder. The pector elongator is a great stretch to use before or after a workout.

  1. Stand with your right hip about two or three feet away from a wall.
  2. Place your right hand on the wall at shoulder level, behind the torso. Keep your elbow loosely bent.
  3. Now rotate your elbow forward and maintain this forward rotation throughout the stretch.
  4. Twist your upper torso to the left, while retaining elbow rotation, to create a stretch in the front of the right shoulder.
  5. Hold the stretch for five to 12 breaths.
  6. Switch arms and repeat.

Variations can be created by moving your hand up and down the wall or by stepping farther away from the wall. Pector elongator is intense, so go easy. When you start to feel the stretch, stop and inhale deeply into the area being stretched.

Also, using a doorway will give you a perfect stretch at home or at the office. The hard part of this stretch is continuing to maintain a forward rotation of the elbow.

Deltoid/Rotator Cuff Stretch

Every shoulder problem seems to have rotator cuff involvement. These muscles are unique because they function as a ligament at the joint, and a muscle in locomotion. Located above the rotators are the deltoids, which can be stretched along with the rotators.

When an athlete has any type of shoulder problem, this is the first stretch I introduce. It’s ideal because it takes care of the muscle, the joint capsule and the range of motion.

  1. Stand facing the wall, approximately a foot away.
  2. Draw your right arm across your body.
  3. Place the back of your right hand on the wall at shoulder level.
  4. Move your left shoulder toward your right hand as far as you can, then lean the right shoulder toward the wall.
  5. To create a slightly different stretch, place the front of your hand on the wall.
  6. Hold the stretch for five to 12 breaths.
  7. Switch arms and repeat.

There’s room to be creative with this stretch. You can walk the hips away from the wall or experiment with your hand in different locations. To intensify the stretch, use the floor instead of the wall. The key is to move the shoulder that’s not being stretched down, and slowly lean the involved shoulder into the wall, floor or couch. (see step 4).

Side of the Torso Stretch: Lateral Bend

The side (lateral) muscles of the torso have a great deal of strength, power, endurance and elasticity. This natural elasticity adds power without increased mass. This stretch will allow you to be more effective in the reaching part of your swim stroke and have more power on the recovery part.

  1. Stand with your feet hip-distance apart, knees slightly bent.
  2. Expand your chest, lift your ribs and raise both hands over your head.
  3. On exhale, pull your abdomen back and lean to the right.
  4. Hold this position and inhale into the ribs.
  5. As you exhale, pull abdomen back and lean to the left, hold, inhale into the ribs.
  6. Repeat this side-to-side motion to the right and left four to six times.

Move from one side to the other on an exhale, allowing for a deep inhale into the ribs. This will increase both extension and strength. Keep the chest slightly in front of the hips and rotate the top of the pelvic girdle back—this will elongate the lower-back muscles and stretch the lats.

Lateral bend is a great stretch to use after a hard workout because of its effect on the lower back.

To concentrate the effects of flexibility training, your breath should be long and smooth, and your mind should be focused on the area you want to effect. Easy, extended breathing like this will improve both performance and recovery. Race and train forever.

A proper stretching routine will help avoid pain in the shoulder and rotator cuff injuries.

By: Paul R. Mahler Jr. DC
Mahler Family Chiropractic Center
1144 wyoming Ave.
Kingston, PA. 18704
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat rotator cuff injuries and pain.