Give the Gift of Chiropractic

In many traditions and cultures, December is the month of major
holidays which include the giving and receiving of gifts. Normally, one would assume this time is only associated with
joy and gratitude.

All-too-often, however, this time of year can be associated with a lot of stress! Travel schedules, family obligations and unrealistic expectations placed upon us can create stress that builds up as tension in our bodies. This leaves us more vulnerable to feeling aches and pains in our joints or muscles, or succumbing to the ever-present cold or flu virus.
It is not surprising that stress causes tension. But how is it that tension can actually hurt us? If you have ever been the victim of a stressful situation (who hasn’t?), you’ll probably remember the muscles of your neck and shoulders feeling tight, or maybe you were aware of clenching your jaw or fists? This is a typical physical response to mental or emotional challenges. How this leads to damage in your body can be found in the relationship between muscles and joints: Some muscles tighten to provide postural support, and others contract and relax to generate movement. Each muscle attaches to at least two different
bones, generating relative movement around a common joint. For example, the bicep muscle crosses the elbow joint, and when the bicep shortens, the arm is flexed at the elbow. Muscle contraction places an increased physical strain or load on the tissues, but this strain is used to perform a useful function. Movement of your muscles is coordinated by the messages relayed by nerves coming from your brain.
When muscles are not needed, nerve signals are silenced and the muscles return to a relaxed, resting tone, ready for when they are next called upon to contract.

When abnormal tension exists in the nervous system (caused by stress), muscles are bombarded by a low-level of nervous system activity – this does not create enough stimulation to cause a contraction, but generates a higher resting tone. This higher tone (muscle tightness) not only places an undue amount of strain on the tissues not being used, but it also leads to a greater compressive load on the joints that are coupled with the muscles in question. This is very unhealthy for the joint, as it could convert minor imbalances to major ones, leading to misalignment and subluxation of the joint. If this happens over time, extra pressure can also lead to accelerated joint degeneration – or osteoarthritis.

Chiropractic to the rescue!

Anyone who has experienced a chiropractic adjustment will know what it feels like to have pressure taken off their joints. Instant relief! However, did you know that one of the main reasons why Chiropractors adjust your spine is to help restore proper tone
in the nervous system? The father of Chiropractic, D.D. Palmer, spoke about this all the time. He described normal tone in the human nervous system responsible for a state of ease in the body, and abnormal tone in the nervous system leading to dis-ease. When the spine has areas of misalignment, this can cause irritation of the nervous system. These areas of misalignment or irritation are called vertebral subluxations.

Having nervous system irritation is like having extra ‘noise’ in the room when you are trying to have a conversation with someone. This makes it harder to hear the message. As a result, you either have to shout to get your point across, or risk not being understood. In the body, when this extra noise occurs in the spine (from subluxations) this can cause miscommunication
in the nervous system, which can lead to dysfunction and pain.

With a well-placed Chiropractic adjustment, vertebrae are swiftly and effectively shifted back in place, taking excessive pressure off the joints and removing the excessive ‘noise’ from the nervous system that vertebral subluxations can cause.

That is why scheduling a visit to your Chiropractor just before and just after the holiday season is perfect timing! It can help facilitate a greater sense of ‘ease’ in the body, making it easier to
handle the stress that normally awaits you at this time of year. Or, once you have been exposed to and felt the effects of the stress, your Chiropractor can bring your system back to normal.
We can not think of a better gift to give yourself this year!

HAPPY AND SAFE
HOLIDAYS TO
EVERYONE!

HO! HO! HO!

FREE PHOTO with SANTA!

Donate a gift and get a free photo with Santa!

  We collect gifts (new & unwrapped) or monetary donations to spread cheer amongst the ones that need it most. Priority Health believes in giving back to our community and taking care of those in need.

Mark your calendar and share with your friends.

• WHEN: DECEMBER 10th
• WHERE:  Children’s Village- just East from the clinic. 3500 SE 196th, Camas WA.
• TIME: 10am- 2pm

Can’t make it, but would still like to donate a gift or monetary donation?  Feel free to drop it off at the clinic.  

Ho Ho Ho!!!

Exercise of the Week–Childs Pose

Child’s pose with forward reach – lumbar flexion

Difficulty: Easy
(Consult your chiropractor before engaging in 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.

Exercise: Allow hips to lower toward heels, and reach arms out in front. Try to achieve a fully rounded lower back. Hold for
10-30 seconds.

The Top 5 Reasons to get Adjusted by your Chiropractor

For over a hundred years, chiropractic patients have been
heralding the benefits of chiropractic adjustments for all who would listen. In this issue of the Wellness Express™, we are presenting five of the most popular reasons why people choose
chiropractic.

1. TO BE MORE HEALTHY!

Since its inception, chiropractic has first and foremost been based on the principle that the body has the innate ability to heal itself. Because of the negative effects of stress in one’s environment, the body’s natural abilities for wellness and healing can be interrupted. More specifically, when the nervous system is irritated by spinal misalignment (vertebral subluxations),
the regulatory capacity of the brain
relative to the rest of the body is compromised. Chiropractors seek to restore a more natural state in the body by using specific chiropractic adjustments to correct these imperfections. Chiropractors know that when the nervous system works better, ALL systems in the body have the potential to work better! Chiropractic is the only health care profession that abides by this principle. Chiropractors have been perfecting the art, philosophy and science of this wonderful profession for over a century!

2. TO DECREASE PAIN

The spine is an important physical structure that contains many pain-sensitive tissues: Most notably, joints, muscles, nerves, discs and ligaments. If there are any abnormal alignment patterns in the spinal column, this can place an abnormal amount of stress and strain on any one of these tissues. In a recent article reviewing the effectiveness of spinal manipulation, chiropractic adjustments were consistently better than other medical options in reducing the intensity of acute low back pain, plus restoring normal function, both for short-term and long-term effects

3. TO IMPROVE PERFORMANCE

Many athletes swear by the positive effects of chiropractic when talking about their personal successes. Notable names like Lance Armstrong, Barry Bonds, Dan O’Brien and Arnold Schwarzenegger, to name a few, swear by their chiropractors. Athletic performance is affected by a combination of strength, flexibility, speed and coordination. When the spine exhibits imperfections in movement and/or alignment, the resulting vertebral subluxations can create focal areas of irritation in the nervous system, which subsequently interfere with the optimum functions of all other systems. As a result, athletic performance suffers. When athletes are adjusted regularly, they will often attribute their success (at least in part) to their chiropractic care.

4. TO IMPROVE YOUR POSTURE

We all like to look our best and put our best feet forward. In order to do this, we need to stand confidently vertical, with our head held up high.
Spinal curves are absolutely paramount to good posture. In the normal spine, there should be a gentle curvature of the spine inward in the neck and lower back, with a balanced outward curve in the mid-upper back. One of the most common postural faults (head forward, shoulders rounded forward) occurs when the lumbar (low back) curve is too flat, or the thoracic (mid-upper
back) is too rounded. If this abnormal body position is not corrected, this can place a lot of pressure on the spine where the neck meets the shoulders, causing stress and strain.

Your chiropractor works hard to ensure that your spine has every opportunity to assume perfect posture, by optimizing the movement and position of each and every vertebra. As
far as your posture is concerned, the rest is up to you – consistent awareness of your posture, plus a commitment to regular postural exercises are the best ways to maintain a healthy upright
spine.

5. TO INCREASE BODY AWARENESS

Most people do not know this, but joint position is one of the most
important ‘senses’ used to detect body position in 3-dimensional space (only surpassed by vision in terms of importance). Without this joint information, for example, you would be severely uncoordinated in the dark, most likely unable to walk without falling. This ‘sense’ provided by the joints of your body is called
proprioception. Chiropractic adjustments help to restore proper position and movement of your body’s joints so proprioception (body awareness) is optimized. When you are more aware of your body in space, your improved balance and coordination will help you by preventing accidents and injuries!
Chiropractic care is not only for back pain – it is a natural, healthy choice for optimum performance and beautiful posture, plus an essential component of mind-body communication, ensuring your body functions the way it was originally intended!

Exercise of the Week

Lumbar extension – “lazy cow”

Difficulty: Beginner to Moderate (Consult your chiropractor before engaging in 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.

Exercise: Allow spine to sag toward floor, bringing lumbar spine into full extension. Also extend neck by bringing chin up
toward the ceiling. Hold for 10-15 seconds.

Winter Activities – a likely cause for acute low back pain?

As summer turns into fall, and fall into winter, chiropractors prepare themselves to receive a healthy number of new patients – related to some of the more common winter activities and
their contribution to a greater incidence of acute lower back pain.

As the calendar pages are turned to the fall months, people put their bathing suits and beach towels away as they anticipate the first snowfall of the year. As they dig into their closets however, reaching for their skis, skates, snow shovels and sleds most don’t
think of how often these fun-filled activities can lead to debilitating lower back pain.

A few of the most notable causes for injury in the winter months include:
1. Slips and falls – with icy conditions.
2. Snow shoveling – a strenuous winter-related activity.
3. Dangerous winter sports.

Slips and falls:

When the temperature starts to drop below the freezing point, chiropractors warm up their adjusting muscles. With
snow and ice covering walkways and other surfaces, people are more likely to slip and fall, adding to the list of reasons they visit their chiropractor.
Acute injuries resulting from slips and falls can range from a slightly bruised ego, to subluxations and dislocations of the pelvis, or even fractures in the tailbone or wrist.
One of the first things you should do if you experience a fall this winter is to check in with your chiropractor. The jarring effects of a fall can easily subluxate your sacroiliac joints or lumbar spine and lead to more chronic issues if these subluxations are not
corrected right away.

Snow shoveling:

Winter snow looks so soft and fluffy as it floats down to the earth, but when we attempt to clear our sidewalks of the frozen white stuff one shovel-full at a time, what we discover is that it’s not as easy as we first imagined. Snow gets easily packed and dense, and sometimes when the temperatures hover around the freezing point, the wetness of the snow can make it much heavier than it looks.
Shoveling snow is a physically demanding exercise that puts a great demand on the heart (thus putting us at greater risk for heart attacks). And, it can easily lead to sprains and strains of the lower back, wrists, elbows and shoulders. If you find yourself a painful victim of ‘shovelitis’ (a term used here to describe the acute lower back pain and inflammation following an afternoon of moving snow), your next step should be to make an appointment with your chiropractor.

If you’re looking to prevent that next bout of ‘shovelitis’, follow these helpful tips this winter:

1. Warm up before heading out into the cold – by stretching those tight muscles before using them.
2. Don’t over-load your shovel with snow – one shovel full of wet snow can weigh up to 25 pounds!

3. Always lift with your legs – be sure to bend your knees, not your back, when lifting loads of snow.

4. Don’t bend and twist – the worst combination for disc injuries. Avoid throwing snow over your shoulder!

5. Take a break! Taking regular breaks can help prevent getting over-tired, which is when you are most likely to injure yourself.

Winter sports:

Common winter sports – like skiing,
snow-boarding, hockey and tobogganing – not only involve many falls and spills, but also various activity-specific injuries.
Skiers and snowboarders often suffer knee and back injuries because of all the twisting motions involved in those sports – plus, thumb and wrist injuries are common.

Tobogganers have to watch out for injuries to the head and lower limbs caused by collisions with stationary objects and other people.

Hockey players need to be particularly aware of the dangers of their sport: Because it is a contact sport involving high speeds, sprains and subluxations are the number one injury in hockey, followed by contusions and lacerations. Of course, fans of NHL player Sidney Crosby will also be acutely aware of the ever-present potential for concussions in hockey – a devastating and serious problem in this sport.

We all know that winter sports can be fun, but we also need to be aware of the risks!

Luckily, your Doctor of Chiropractic knows how to safely and effectively take care of all those winter back pains. According to a recent article in the journal Spine, chiropractic treatment of acute low back pain is one of the most effective options and it is accomplished with minimal, if any, side-effects. Symptoms related to pain reduce more quickly and the effects of the
chiropractic adjustment last longer than other treatments (like medications, exercise, etc.) compared to chiropractic!
Whatever activities you are planning to participate in this year, be sure to schedule a chiropractic appointment afterwards, just in case!

Disclaimer: Information contained in the Wellness ExpressTM 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.

Exercise of the Week

Abdominal Crunches on Exercise Ball – Reach for Ceiling.

Difficulty: Easy to Moderate(Consult your chiropractor before
engaging in this or any other exercise.)

Start: Lie on back over exercise ball so lower portion of ribcage is
positioned over center of ball. Let head rest on ball, and relax hips. Keep knees wide apart, and position arms stretched out
overhead.

Exercise: Engage inner abdominals first by bringing belly button
inwards. Then, curl body forward on ball. As you curl forward, reach hands for ceiling. Return to starting position. Repeat 5-15 times.

Exercise of the Week

Crunches on Exercise Ball with Oblique Twist

Difficulty: Beginner to Moderate
(Consult your chiropractor before
engaging in this or any other exercise)
Start: Lie on back over exercise ball so that lower portion of
ribcage is positioned over center of ball. Let head rest on ball and
relax hips.

Keep knees wide apart and position arms across chest
(easy), hands behind head with elbows out (moderate), or arms
stretched out overhead (difficult).

Exercise: Engage inner abdominals first by bringing belly button
inwards. Then, curl body forward on ball, keeping lower back in
contact with ball at all times. As you curl forward, bring one shoulder/elbow across body in the direction of the opposite knee.

Return to starting position. Alternate sides. Repeat 5-10 times each side.

Exercise of the Week!

Abdominal Bridge on Exercise

Ball with Single Leg Curl

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

Start: Assume abdominal bridge position on exercise ball. Focus on bringing belly button inward and holding entire body in a straight line – ankles to ears.

Exercise: Lift one foot a few inches off floor. Stabilize yourself, keeping body still. Curl leg to 90 degrees and hold for 5-10 counts. Return to start position, and repeat with other leg.
Maintain a tight abdomen throughout.
Repeat 5-10 times per leg.

Is Your Child Anxious at School?

Anxiety disorders affect one in eight children. It has become an increasing problem for kids, parents and teachers.
While many children look forward to school, some children dread it. Anxious kids endure painful, uncomfortable episodes of nervousness, irritability and frightening thoughts. They often
find it difficult to focus on their school work and may frequently complain of illness, such as headaches or stomachaches.
Untreated anxious kids are at higher risk of engaging in substance
abuse.

Normal Anxiety vs. Anxiety Disorder

It is typical for even non-anxious children to experience anxious feelings, such as being afraid of the dark or getting separated from their parents.
Children attach anxiety to specific situations, but the bad feelings
disappear when the situation is over, or the child simply outgrows the fear. However, children with anxiety disorders
endure extreme anxiety over long periods of time.

What causes a child to develop an anxiety disorder? The answer is still not clear, but numerous experts agree that genetics, family environment and life experiences all play key roles.
Studies indicate girls are more likely to develop anxiety disorders than boys, and younger children are more prone to anxiety problems than older children.

Separation Anxiety

This is a common issue for young kids, especially if they are just starting school or changing to a different school. A child may cry for a few minutes after being dropped off at school. This is a normal response, but for a child with separation anxiety disorder, he or she can feel fearful for hours and cry continually. The child
may have concentration difficulties and fail to engage with his or her classmates.
The problem can continue at home, with the anxious child having sleep problems, frequent nightmares or refusing to go to school.

Social Anxiety

This anxiety disorder can interfere with a child’s social development. To parents, social anxiety can appear as extreme shyness in their child. Kids with this disorder feel anxious around
new people and new situations, may have trouble forming friends and are often reluctant to participate in group activities. At school, a socially anxious child is afraid to make mistakes for fear of embarrassment or attracting unwanted attention.

School Refusal Anxiety

Severe anxiety can lead to a child refusing to go to school or stay in school. With school refusal anxiety disorder, a child often complains of feeling ill – either at school or shortly before going to school. He or she may develop this problem if changing to a new school, fears failing academically, or gets bullied.
School refusal can be linked to
separation anxiety and social anxiety.

Treatment of Anxiety

The primary treatment method used for dealing with childhood anxiety is cognitive behavioral therapy (CBT).
This type of psychotherapy is based on the idea that our thoughts cause our feelings and behaviors, not external things – such as events, situations and people.
The CBT therapist teaches the child to recognize their unsettling thoughts and behaviors and provides strategies to deal and cope with his or her anxious feelings. CBT therapy also includes relaxation training, role-playing and positive reinforcement.

More Tips for Parents of Anxious Kids

If you think your child is struggling with serious anxiety, talk to a
pediatrician. You should also bring it to the attention of your child’s teacher and school counselor.
In the meantime, here are five tips for
helping your anxious child:
1. Be Supportive – Make your child feel comfortable talking about her anxiety and offer reassurance. When a child is able to express fears to her parents, she actually experiences a decrease in anxiety.

2. Be School Positive – Point to the fun aspects of school to your child. This can include playing with classmates and engaging in new activities.

3. Allow for Downtime – Just like adults, children need time to decompress. Do not over schedule your child with too many activities. Make sure they have unstructured playtime, which helps reduce the impact of anxiety.

4. Encourage Exercise – Children should get 60 minutes of physical activity daily. Exercise helps slash levels of the stress hormone cortisol and boost levels of the mood enhancing neurotransmitters dopamine and serotonin. Studies show children involved in team sports report less anxiety, and it is especially helpful for kids with social anxiety disorder.

5. Visit Your Chiropractor – Getting regular chiropractic adjustments help kids just as much as adults. Chiropractic reduces stress-related subluxations that impact nerves and restores a more balanced, natural tone to the nervous system.

 

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Why Do Children Need Chiropractic?

Have we forgotten how difficult it is being a child? Just like adults, children have bones, joints, nerves and muscles
that need attention from time to time. Kids also experience several major physical milestones during their first year of life that place an increased demand on the neuromusculoskeletal
system – increasing the likelihood for injury and the need for chiropractic adjustments.

A child’s introduction to this life begins with perhaps the most physically demanding experience he or she will ever have to endure in this lifetime – childbirth! The journey down the
birth canal is demanding on an infant’s body, but the combined stress of pulling, twisting and extending the neck of the child during the birthing process puts the infant’s spine at risk.
Add any extra physical stress caused by difficult or assisted births (forceps or vacuum extractions), and it is not surprising one of the most common injuries resulting from childbirth is the cervical subluxation – where one of the vertebrae in the neck becomes misaligned, irritated or painfully restricted.

 

What Are Common Signs of Cervical Subluxation in Infants?

The first clue that your child has cervical subluxations is if the head is always turned to one side, as with torticollis. More subtle symptoms of cervical subluxations may include a child’s obvious preference for breastfeeding on one side only, or reluctance to turn the head to one side when prompted to do so.

We all know how painful it can be to have a “kink in the neck”. However, in addition to being painful, it is important to consider that every single nerve must pass through the first cervical vertebra on its way to the rest of the body. Therefore, many other
systems may be affected by upper cervical subluxations – asthma, sleeping disorders and colic are only a few of the conditions believed to be associated with childbirth-related neck trauma. Have your newborn child checked for subluxations. It is one of the most important things you can do for him or her as a parent. With a spine free of subluxations, your young child has the best chance to develop into a normally functioning adult.

Another stage of an infant’s development that is particularly
challenging on the body is when a child is beginning to crawl
(usually between 6-9 months of age). Moving into a four-point stance is an important milestone, as it helps initiate the development of a proper lumbar curvature. The lumbar curve is
particularly important for load-bearing activities, and it establishes the foundation for proper posture when
sitting and standing.

Crawling also helps with the coordination of opposite arm-leg
movements required for upright posture and gait. If there are restrictions in the pelvis or the lower back that go unchecked, then these critical movement patterns may be delayed. Any restrictions or imbalances of the spine and pelvis during this stage could lead to the development of faulty curvatures
later in life – such as scoliosis. Chiropractic adjustments are crucial at this stage to ensure the spinal curves are starting off in the right direction.

Learning to walk is another important developmental milestone in a child’s musculoskeletal growth (between 8-12 months of age). Standing upright is a key component in the development of
bone strength. Weight-bearing stimulates the production of a complicated internal latticework of bone, which provides strength. Proper bone and joint alignment ensures this is established properly right from the beginning.
Fortunately, your chiropractor is an alignment specialist!

What about Accidents?

When learning to walk, most children fall down hundreds of times. Although they are more physically flexible than adults, children are still susceptible to strains from particularly awkward
tumbling incidents. In addition, becoming more mobile requires getting used to the dangers of corners and edges.
Children can sometimes hit their heads quite hard on these objects, and the trauma can lead to muscle-spasms and/or subluxations in their necks and upper spines. It makes sense if
we want our children to grow up with strong, balanced spinal curves, a trip to the chiropractor is what they need – especially at the important developmental milestones mentioned here.

Disclaimer: Information contained in this Wellness Express™ 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.

Exercise of the Week ~ Abdominal Bridge

Abdominal Bridge on Exercise Ball with Forward Reach

We can never have too many core exercises! 

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

Start: Assume abdominal bridge position on exercise ball. Focus
on bringing belly button inward, and holding entire body in straight line – ankles to ears.

Exercise: Roll ball forward with arms, keeping body still. As you
reach forward, lower back will arch. Contract inner abdominal
muscles to prevent this from happening. Return to start position, maintaining tight abdomen throughout.

Repeat 5-10 times.

Exercise of the week~ Time to Stabilize

Low Back Stabilization in Reverse Bridge Position with Hamstring Curls (single leg)

Difficulty: Advanced
(Consult your Chiropractor before starting this or any other exercise)
Start: Lie on back, lower legs resting on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in straight position, feet to shoulders. Stabilize with stomach tucked in and
hold. Lift one leg a few inches off ball, stabilizing with only one leg on ball.

Exercise: Roll ball toward buttocks using one leg. As ball comes closer to buttocks, hips should rise but not bend, keeping a straight line between knee, hips and shoulders. Curl leg to 90 degrees and hold for 1 count. Return to start position; maintain a tight abdomen throughout.
Repeat 5-10 times per leg.

 

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Exercise of the Week

Low Back Stabilization in Reverse Bridge Position with
Hamstring Curls

Difficulty: Moderate
(Consult your Chiropractor before starting this or any other exercise)
Start: Lie on back, lower legs rest on ball, knees straight. Hands can rest on hips with elbows touching floor. Press down into ball with legs, lifting hips until entire body is in a
straight position, feet to shoulders. Stabilize with stomach tucked in and hold.

Exercise: Roll ball toward buttocks using both feet. As ball comes closer to buttocks, hips should rise but not bend, keeping straight line between knees, hips and shoulders.

Curl legs to 90 degrees and hold for 2 counts. Return to start position; maintain a tight abdomen throughout.

Repeat 5-10 times.

Core Stabilization – Foundation of a Healthy Lower Back

We often hear our doctors, therapists and trainers discuss core stabilization and how integral it is for the function and health of our bodies, especially for our lower backs. But what is it? And
why is it considered so important?

Core stabilization refers to your ability to keep your core structure (torso, abdomen and spine) relatively stable as the appendicular skeleton (legs, arms and connecting structures) is recruited to do physical work like
walking, running, throwing and lifting.

Consider what would happen if you did not possess core stability. Every time you wanted to move – bringing either an arm or a leg away from your
midline to perform a task – your body would be pulled in that direction and you would fall over. If you did not fall, you would most likely strain the holding elements of your joints (i.e. the ligaments) instead, once the load became too great. Not a good scenario.

What are the essential components of core stability?

When most of us think of the core muscles, an image of a bodybuilder’s six-pack abs (the rectus abdominis) usually comes to mind. Actually,this abdominal muscle is the one contributing the least to core stability! Instead of acting as a stabilizer, the primary role of this muscle is to move the torso into flexion (i.e. curling up into a ball).

The deepest abdominal muscle layer is the transversus abdominis, and it is the prime stabilizer of the torso, aided by several other specific support muscles (the internal obliques and the multifidus). Scientific studies show that before any movement is initiated, these muscles are engaged beforehand, and
the transversus abdominis muscles are always recruited first.

If you think of a girdle or corset – those ladies’ garments often worn to cinch the waist and give that hourglass appearance – this would give you a good idea what the transversus abdominis muscle does for the body. When it contracts, this muscle squeezes and holds the trunk and torso quite rigid and allows for the arms or legs to do their job without pulling the body this way and that. You may be familiar with the competitive powerlifter’s thick leather belt - compressing and holding the lower back steady while the rest of the body prepares to lift, clean and jerk up to a thousand pounds overhead. Although this is an extreme example,
the function is the same.

What happens when these core muscles don’t function properly?

Research reveals patients with lower back pain have delayed or insufficient firing patterns of the transversus abdominis muscles compared to control groups with no back pain. Although researchers admit it does not prove this muscle delay causes lower back pain, their findings clearly identify a relationship between core stabilization and lumbar spine symptoms. Results
from these studies show that by increasing the activation of the core stabilizers, primarily the transversus abdominis, back pain may be reduced or prevented.

Does increasing core stability actually help your lower back?

Recent evidence suggests that it does. Researchers took a group of 39 patients who experienced an initial episode of acute low back pain and then divided them into two groups: one that was given specific strengthening exercises for the transversus abdominis and multifidus muscles, and another group that did not do these exercises.

Follow-ups with these two groups of patients one year and three years later revealed a significant difference between the two. In the group that was given the specific core strengthening
exercises, there was a 30-35% recurrence rate of symptoms. Whereas in the other group that did not perform the exercises, there was a 75-85% recurrence rate of lower back pain.4
* * *
Although a consultation with your chiropractor is your best bet for a speedy recovery from acute low back pain, it looks like an abdominal contraction-a-day can really help keep the long-term pain away! Ask your chiropractor to recommend the best core-strengthening exercise for you.

 

Disclaimer: Information contained in this Wellness Express™ 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 © Wellness Express™

Say NO! to HFCS!

Just say NO to High Fructose Corn Syrup!

It’s easy to find on many labels.  Soda, juices, ketchup, jam, syrup, etc…You’ll be surprised how many foods have HFCS listed on their ingredient list. !

Converting to a NO High Fructose Corn Syrup home isn’t as hard as you expect, and is necessary for good health. 

It’s time to start reading labels!

Stretching!

Benefits of Daily Stretching

• Increased Mobility
• Increased Muscle coordination
• Decreased muscular tension
• reduction in lethargy
• Increased muscular blood supply
• Many aches & pains can simply vanish after a stretching regularly.
• Stretching before & after exercise will ensure faster muscular recovery, less chance of muscle pain, injury and strains.

Always consult with your doctor if you feel discomfort.  A good rule of thumb when performing any stretch, stop if it’s painful.  The stretches above are just a guideline.  Talk you your chiropractor to find out what stretches are best for your body.

Green Drinks

I love Dr. Oz. 

I think I’ll try this green drink he talks about. 

• 2 apples (cored, but leave the skin on them)
• 2 BIG handfuls of spinach
• 1 medium cucumber
• 3 ribs/sticks of chopped celery (if you’re using Vita-mix, you only need to cut the celery rubs into thirds)
• 1/2 inch or teaspoon ginger root, peeled
• 1 bunch parsley
• Juice of 1 lime
• Juice of 1/2 lemon

Use a juicer to combine the above ingredients.

Enjoy!

edamame

I’m always on the look out for a satisfying yet healthy snack.  I am happy to report I found just that at Trader Joes.

Dark Chocolate Edamame

It only takes a couple of these to satisfy my sweet tooth craving and it even has fiber and protein……and flavor.

For 1/4 C.  (and that would be plenty)

• Calories: 200
• total fat: 11 grams
• Total Carbs: 21 g
• Dietary fiber: 5 g
• Sugars: 13g
• Protein: 7 g

Perfect for when you just need a little something.

What’s your favorite snack right now?

Health Mistakes?

One of my favorite websites to read is Dr. Oz.

Always great information and usually easy to understand.  My latest find on his site. 

Your 5 Biggest Health Mistakes Women Make

1. Ignoring exhaustion ( Warning: heart health)

2. Ignoring Unexplained Weight Gain ( Warning sign: Breast Cancer)

3. Ignoring a Frequent Urge to Urinate  (Warning Sign: Diabetes)

4. Taking All of Your Medications in the Morning  (Warning Sign: Blood Pressure Complications )

5.  Ignoring Loss of Sense of Smell (Warning Sign: Alzheimer’s Disease)

For more information, visit Dr. Oz’s website or talk to your own doctor.

Watermelon Season

With summer coming, it usually means “summer food”.  One of our favorite foods is watermelon.  Dr. Min can’t get enough watermelon while carrying triplets! (yes, she’s pregnant!) 

I was reading my Health Magazine when a small article caught my eye.  It showed a watermelon knife and talked about how the inconvenience of cutting them isn’t an issue with this tool.  I have to admit that I look at the tubs of pre-cut watermelon……..so much easier.  But then the price stops me.  Buying a whole watermelon is much more economical, and usually tastier, but then that “inconvenience” of cutting the darn thing is there. 

So maybe this watermelon knife is the answer to my problems?  Do any of you have one?  I’d love to hear your take. 

While we’re thinking about watermelon, what are your favorite ways to eat it?  Do you sprinkle or drizzle anything on it?

Celebrating Mom

We have finally uploaded a few pics from our annual Mothers Day event!  What a night!  We were so happy to see such a great turnout.  We really do have the best patients ever!

Beginning Sun Salutation

Yoga is one of the best ways to strengthen your body and to keep it flexible.  No need to head to a yoga studio to get started.  You can do this quick video right in your home. 
This video is introducing the Sun Salutation and is aimed for beginners just starting out.  Try it out and let us know how you feel.

Beginning Pilates

We talk about core strength a lot because it’s important.

We are sharing this beginning Pilates video today.  We like him.  Not only does he give you the basics, but he’s funny and it’s ONLY 8 minutes.  We all have 8 minutes to improve ourselves.

Enjoy!

Mothers Day is a Priority!

Please join us for our annual Mothers Day Event. 

• Thursday, May 5th, 5:30-8:30pm,
• Riverstone Marketplace 
• 3401 SE 192nd  Suite 100, Vancouver WA 98683

$10 suggested donation- All proceeds will go to the Amercian Red Cross to support the survivors of the tsunami & earthquake in Japan.

Good food, great conversations to help celebrate all the mothers!