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.”

Advertisements

Exercise resolutions for 2013

LOW IMPACT EXERCISES FOR BACK PAIN RELIEF

Often times patients with severe back pain or certain conditions, such
as when bones are weakened or have swelling and inflammation of
the joints or even muscle strain, it is nearly impossible to perform
high impact exercises. Since maintaining good health, muscle
structure and flexibility is crucial to preventing further issues, it is
imperative that patients find activities they can perform safely. Read
the articles below and follow the links to the full article for more
information on low impact exercises for back pain relief.

Read full article below:


Newsletter mahler-chiropractic.com

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.

Contact a chiropractor
By: Paul R. Mahler DC
mahler-chiropractic.com
may be reproduced in whole only

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.

Contact Us NOW
By: Paul R. Mahler DC
mahler-chiropractic.com
may be reproduced in whole only

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
http://mahler-chiropractic.com
May be reproduced in whole only.
We can treat shoulder injuries including rotator cuff.

Exercise Mistakes: how to exercise

Exercise mistakes are common, correct them before you injure yourself!

Sixty percent of people who initiate an exercise program wind up injuring themselves in the first month, and if you are hurt you will never reach your fitness goals. Most people who start an exercise program either want to burn fat or build lean muscle mass. So how do we work smarter and safer to achieve our fitness goals.

First and foremost is proper form, if your form is not correct, you need to reduce the amount of weight you are using and/or slow down. Proper form is too important to ignore, weather it is a workout for the shoulder or exercises for the back . If you can not maintain proper form then you are trying to do too much and it will result in not achieving your goals. Correct form is key when doing any exercise. If you want to get the most out of your workouts, you have to use correct form. There is a right way to exercise and a wrong way to exercise, and this applies to each and every exercise you perform. Lack of proper form is the number-one cause of injuries. Most of the time, when a person tries mimic someone in the gym, the person they are looking too as a model saw someone else do the exercise and they are doing it wrong as well.

Next lets review sets and repetition. If you are trying to gain muscle or get stronger,you want to do low reps and higher sets. You put on a heavier weight and do 6-8 reps per set, with proper form, for 4-5 sets. On the other hand, if you are just trying to build endurance and lean out, then you should typically do 15-20 reps per set for 2-3 sets. If your goals are some were in-between then these two can be blended to archive your own personal goals.

Exercise Mistakes:

Lat pulldown, pulling bar behind neck can cause serious injury to the shoulder. The correct way is pulling bar down in front of you while squeezing your back muscles.

Push-ups, you should never have a dip or arch in your back or lock your arms. The correct way is Arms should be underneath you and not locked, back parallel to the floor, and engage your core muscles the entire time.

Walking lunges, when performing a lunge, do not extend the front knee past the front foot this will cause injury at some point. The correct way is when you are in a split stance, go straight down and do not let your front knee go past your foot.

Leg press, your knees should not be by your ears; that is not a position your knees are used to being in, especially under heavy weight. The correct way is to keep 80 percent of the weight in your heels; press out and go a little past 90 degrees.

Abs crunches, pulling the head up as you’re doing a crunch. The correct way is relax your head and bring your shoulders off the ground, engaging your abs and rotating your hips to the ground.

Squats, knees coming forward over your toes is not correct. The correct way to perform this exercise is as if you were sitting back on a chair and putting 80 percent of your weight on your heels. Then lean slightly forward so you won’t fall back.

Chest press, lifting the weight using your back (high arch). The correct way is keep your back flat and relax your shoulders while lifting the weight.

Cardio is something that lots of people do wrong. You should not do an hour of straight cardio unless you compete in endurance events such as marathons. I recommend high-intensity training short sets repeated often. An example of this would be a 30-second sprint or quick walk followed by a 60-second jog, then another 30-second sprint, repeat that cycle about 10-12 times. This form of interval training will get improved results in less time.

Frequency can be another problem the body needs to rest and rebuild it is better to train 2 to 3 days with a day or two in between for the body to recover. This will help you avoid repetitive injuries and alow for balance in your life.

Movements to Avoid When Exercising:

1. Using jerking motions, especially when lifting. Speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.

2. Using body parts not required for the exercise. Have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just two of the big no-no’s that can lead to injury.

3. Locking out your knees or elbows. Never lock your joints when working out; keep them slightly bent so the weight will not be transferred to the joints.

4. Arching your back. Picture someone on the barbel bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won’t be able to exercise for days, weeks or even longer.

Lets start out those new Year exercise programs right and have a long healthy year.

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 sports injuries including shoulder pain, rotator cuff, ankle pain, foot pain, knee pain, and much more.