Exercise of the week – Lumbar Stabilization

Difficulty: Moderate
(Consult your chiropractor before
starting this or any other exercise.)

Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward.

  Exercise: Keeping spine steady, reach one arm over head, elbow straight, with thumb pointing up to ceiling. Then, extend opposite leg out behind until knee is straight. Try to hold arm and leg at same height, preferably in line with spine. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side.

Shoulder Problems? Your Chiropractor Can Help!

 
The shoulder is the one structure that relies on all major areas of your spine for proper function – your neck, your upper back and your lower back – so it’s one of the most chiropractic relevant
joints too.

Nerve supply to the shoulder and arm originate from the neck. As a result, any conditions that irritate the nerves as they exit the neck can cause symptoms in the shoulder, arm or hand. Disc bulges, joint degeneration and inflammation, as well as vertebral subluxations can all cause nerve irritation in the neck. If any of these conditions are causing shoulder pain, chiropractic adjustments can help ease soreness.

The shoulder blade (scapula) is the bone that contains the socket of the shoulder joint – also called the glenoid fossa. Since the shoulder blade rests against the ribcage in the upper back,
irritation or improper positioning of this area of the spine can cause dysfunction that directly affects the shoulder. Rib subluxations and vertebral subluxations are very common in
this area. Thankfully, both of these conditions are easily correctible with chiropractic adjustments.

A little-known fact is that your shoulder directly connects to your lower back area via a muscle called the latissimus dorsi. This muscle is one of the prime mover muscles of the arm when used in any pulling motion. If your lower back is painful or dysfunctional, your latissimus dorsi can become affected, leading to shoulder restriction and pain.

Also, shoulder issues can influence the functional balance of your back. Therefore, it’s important to have your entire spine checked by your chiropractor, even when your symptoms are located in a single joint like the shoulder.

 

Posterior ViewAnterior View

Stability vs. Mobility –The Dilemma  

The shoulder joint is classified as a ball-and-socket joint, making it one of the most mobile joints in the human body. However, unlike the hip joint, the socket of the shoulder is very shallow, making it structurally more unstable. This instability requires an intricate system of muscles (rotator cuff) to support it.

The rotator cuff is made up of four muscles:

Subscapularis - the strongest internal rotator, this muscle is most commonly the cause of painful rotator cuff syndromes.

Supraspinatus - this muscle sits at the top of the shoulder, and is the muscle that is usually involved in bursitis or tendinitis shoulder problems.

Infraspinatus - this muscle, together with the teres minor, serves to externally rotate the arm, and prevents the shoulder from dislocating when something is thrown, such as a baseball.

Unfortunately, these muscles are called upon to perform two functions: stabilization and movement. This leaves the rotator cuff more prone to stress and strain, especially when the shoulder position is compromised by poor posture or repetitive movements. Rotator cuff problems are typically the
cause of numerous shoulder symptoms like bursitis, tendonitis, shoulder impingement or peripheral nerve entrapment.2 Your chiropractor can test for each of these conditions and, if found, will suggest the best treatment options for you.

Proper Posture Sets the Tone

Good alignment is the starting point for proper function of any joint. The shoulder is no exception.
With the susceptibility for the shoulder to dislocate, this makes proper alignment of the shoulder even more important. The length and strength of muscles around the shoulder joint determine the shoulder’s structural integrity.

Statistics show that computer usage is increasing dramatically. Internet use in the household has increased from 18% in 1997 to 62% in 2007.3 Many of us are guilty of spending hours sitting at
the computer in a poor postural position. This can lead to a situation whereby the muscles of the chest and front of the neck are shortened, and the postural muscles of the upper back are lengthened, putting them in a weakened position.

Over time, not only does this lead to stress and strain of the postural muscles around the neck and upper back, but it also places the shoulder joint slightly out of position. As a result, every
movement the shoulder experiences in this faulty position increases the wear and tear on the joint and makes it vulnerable to arthritic changes.

Muscle imbalances often lead to shoulder joint problems. Pay attention to your posture, and be sure to exercise and stretch the muscles of the shoulders to maintain proper balance and shoulder position.

Shoulder problems are complex. They can be related to every major area of your spine - lumbar, thoracic and cervical. Be sure to have your spine adjusted regularly to maintain proper spinal hygiene.

“If you don't do what's best for your body, you're the one who
comes up on the short end.”
- Julius Erving

It’s PAW-Ty time!

Exercise of the Week

Lumbar stabilization

Difficulty: Easy to moderate
(Consult your chiropractor before
starting this or any other exercise.)

Start: On hands and knees. Be aware of position of spine – start
with a neutral spine or a flat back. Engage inner abdominal muscles by bringing belly button inward.

 
Exercise: Keeping spine steady, bring one elbow out to side, arm
bent to 90 degrees with hand at same level as elbow. Then, bring opposite knee out to side, leg bent to 90 degrees with foot at same level as knee. Balance and hold for 10-15 seconds. Switch arm/leg, balance and hold for 10-15 seconds. Perform 3-5 sets of this exercise per side.

Garlic: A Gift for Good Health

Garlic was acclaimed for its healing properties across the ancient world - from Greek physicians like Hippocrates and Dioscorides to Roman philosopher Pliny the Elder. The builders of the
great Giza pyramids of Egypt it consumed garlic because they believed increased stamina and prevented disease. In China, garlic was prescribed to help digestion and boost the immune
system.

It’s a prominent ingredient in the cuisine of the Mediterranean and the Far East. But garlic was not widely used in North America until the middle of the twentieth century when immigrant cuisine started to impact the dining mainstream.

Garlic belongs to the Alliaceae family of vegetables, which also \includes leeks, onions and chives. The sulfur content of garlic delivers its pungent taste and odor. It also contains antioxidant flavonoids and the mineral selenium, which are known for their
advantageous effects.

But what are the specific health benefits of garlic? There has been
quite a bit of scientific study on this topic in the last several decades. Garlic shows it has anti-viral and anti-bacterial properties. In fact, one of garlic’s main medicinal uses
throughout its long history has been to combat gastrointestinal parasites. Recent research also points to garlic’s positive effect on cardiovascular health and how it may prevent some cancers.

Garlic Keeps You Young at Heart
For heart health, garlic helps open blood vessels and lowers LDL “bad” cholesterol as well as cutting overall levels of cholesterol. In a review of studies on garlic and cholesterol published in the Annals of Internal Medicine, researchers remarked, “Meta-analysis of the controlled trials of garlic to reduce hypercholesterolemia showed a significant reduction in total cholesterol levels. The best available evidence suggests that garlic, in an amount approximating one half to one clove per day, decreased total serum cholesterol levels by about 9% in the groups of patients studied.”
It also reduces triglycerides, a type of fat that can contribute to coronary artery disease when it circulates at elevated levels.

Garlic and Cancer Prevention
Substances within garlic seem to have the ability to repair damaged DNA and block cancer cell development and spread.
Research indicates that increasing garlic consumption may lower the incidence of cancer of the breast, pancreas, stomach and colon. For many years, scientists have been puzzled by how exactly garlic works to protect the body from cancer. It doesn’t
appear to be as high in antioxidants as many other vegetables. But last year scientists discovered a clue to garlic’s potency. And it may be related to the speed of specific chemical reactions.
Research conducted in Canada and published in an international chemistry journal shows that when allicin, a compound found in garlic, starts to decay it creates an acid that attacks dangerous free radicals faster than any known anti-oxidant substance. Garlic’s level of this acid seems to be higher than its close relatives like onions and shallots.

Proof of AGE
In particular, aged garlic extract (AGE) seems to provide the greatest health benefits: “Substantial experimental evidence shows the ability of AGE to protect against oxidant-induced disease, acute damage from aging, radiation and chemical exposure, and long-term toxic damage. Although additional observations are warranted in humans, compelling evidence supports the beneficial health effects attributed to AGE, i.e., reducing the risk of cardiovascular disease, stroke, cancer and aging, including the oxidant-mediated brain cell damage
that is implicated in Alzheimer's disease.”

A Clove a Day…
How much garlic do you need to consume daily to enjoy therapeutic benefits? According to the World Health Organization, for general health promotion:

• Fresh garlic: 2 to 5 grams
(approx. one clove)
• Dried garlic powder: 1.2 grams
• Garlic oil: 2 to 5 milligrams
• Garlic extract: 300 to 1,000
milligrams

“Take care of your body. It's the only place you have to live.”
- Jim Rohn

Disclaimer: Information contained in this Topic of the Week™ Newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.

Postural Imbalances: Bad Posture Has Dramatic Impact

Do you remember your mother reminding you to “stand up straight, and don’t slouch”?

You may have been annoyed by her nagging, but Mom knew what she was talking about. Forward head posture is one of the leading causes of pain in the neck and shoulders. Over the years, gradual changes to body position can slowly wear away at joints and surrounding soft tissues. Chronic pain syndromes, headaches and TMJ issues may appear if arthritic changes progress and postural alterations remain uncorrected.

Recently, research has shown that not only can faulty posture be a pain in the neck, but the effects of poor posture can also pose significant health risks to many other systems in the body, specifically the respiratory, circulatory and digestive systems.

The chiropractic adjustment is very effective in reducing the pain caused by joint restriction and malposition (vertebral subluxation). However, if poor posture is the cause of these subluxations, the symptoms are likely to recur if your posture is not corrected. Your chiropractor encourages you to pay attention to this very important issue related to your spine.

What is Ideal Posture?

Posture is the way your body is held in space - whether standing, sitting or lying down. If your body has proper posture, there is a perfect balance to your physical structures. And you’re able to hold your body in a neutral position with minimal effort. Certain physical structures in your body line up correctly with your center of gravity. Ask your chiropractor to assess your posture to see if these anatomical areas are correctly aligned.

Test Your Self
There are three quick self-tests you can perform to see if you have proper posture:
1. Look in a mirror. Ears, shoulders
and hips should each line up horizontally
from left to right.
2. Stand with your back and buttocks
against a wall. Place your feet approximately
six inches from the wall. Does
your head easily rest against the wall
too? If it doesn’t, you have forward
head posture.
3. Lie down on your back on a hard
surface. With your head on the floor,
you should be looking straight up to the
ceiling. If you feel your head tilt
backward, or aren’t looking straight
above you, chances are that your upper
back curve is the cause of your faulty
posture.

Typical Symptoms of Bad Posture

For every inch that your head is held forward, an additional 10 pounds of pressure is placed on the supporting tissues of your neck and shoulders. Muscles along the rear of your neck and the upper back are required to accommodate for this extra load. As a
result, they’ll experience stress and strain that is greater than normal.

Also, whenever the position of your body moves away from its center of gravity, your joints are taken out of their normal, stress-free positions. You then begin to experience abnormal wear and tear. Over time, joint cartilage erosion, bone spurs and pinched nerves are evidence of this phenomenon.
Painful symptoms of poor posture may include:
• Muscle pain (aching or burning) and tightness
• Nerve pain (shooting, sharp or aching) traveling down the arm or leg
• Joint pain (aching, sharp or stabbing) and restriction
• Ligament or tendon pain (aching, sharp or diffuse)

How to Improve Posture?
1. Be aware. Practicing awareness of your posture is the first step to correcting it.
2. Take regular breaks from sitting at a computer. Research shows a strong correlation between neck pain and lengthy computer usage.
3. Check the ergonomics of your workstation or desk.
4. Use a proper pillow for sleep. Avoid sleeping on your stomach.
5. Stretch the muscles that are too tight, and strengthen the postural muscles that are weak. Your chiropractor can show the correct techniques to use.
6. Get adjusted. When your spine moves properly, it has the best chance to position itself properly.

 

Disclaimer: Information contained in this Topic of the Week™ Newsletter is for educational and general purposes only and is designed to assist you in making informed decisions about your health. Any information contained herein is not intended to substitute advice from your physician or other healthcare professional.
Copyright 2010 Mediadoc™