Exercise of the Week- Lumbar Stabilization (stage 3)

Plank Position

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

Start: Lie down on stomach. Then, begin by propping upper
body up onto elbows/forearms, with hands together in prayer
position. Engage inner abdominal muscles by bringing belly button inward. Keeping spine steady, lift hips and knees so you’re resting on toes, creating a straight line from ankles to shoulders.

Exercise: Keeping spine steady, lift one leg 6-8 inches. Hold this position for 10-20 seconds. (Option 1)
If this is relatively easy, try bringing that leg horizontally out
to side as far as you can, keeping torso steady. Hold this position
for 10-20 seconds. (Option 2)

Switch legs, and repeat. Perform 3-5 sets of this exercise per side.
Be careful not to strain lower back.

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VACCINATIONS OR CHIROPRACTIC? WHICH ONE WILL YOU CHOOSE?

According to the germ theory of disease, humans get sick when they are exposed to pathogens like bacteria and viruses - especially if they are allowed to multiply uncontrollably inside them. Fortunately, we have an inborn self defense system to take care of this problem which we call the immune system. This system detects and destroys any foreign substances that
make their way inside the body, under the direction of the brain and the nervous system.
Whenever a person is weak or vulnerable such as the diseased or the very young or old, they are more susceptible to harboring infections, as their immune system also becomes weak. If these people get infected with bacteria or viruses, the results can be fatal.

HOW CAN WE HELP BOOST OUR IMMUNE SYSTEM?

Medical scientists have observed, once the human body has been exposed to a certain pathogen, it will be ‘primed’ to respond better to that same substance if it encounters it a second time. This is the principle that led to the development of vaccinations: when a person receives a vaccination shot, what they are actually getting is a small dose of the actual pathogen, or parts of its structure that our immune system will react to. Researchers theorize that if you get a small enough dose, you won’t get sick,
but afterwards your immune system will be more ‘ready’ to protect you if exposed to the same bug again later in life. Unfortunately, what researchers did not predict was the negative
side-effects of this well-intentioned preventative treatment.
First, people who are injected with vaccines can actually get sick from them! There is an entire website dedicated to the adverse effects related to vaccines - which receives approximately 30,000 submissions annually.1 Some of the more serious reports they receive include: allergic reactions, fevers, seizures, or even death. Second, there appears to be an increase in a number of other childhood diseases since the inception of national vaccination programs.
Reports have linked the use of mercury-laden vaccines with a significant increase in the number of neurodevelopmental disorders like autism. Other diseases, like ulcerative colitis and Crohn’s disease, typically uncommon in people less than ten years of age, appear to be substantially higher in children vaccinated for measles than in un-vaccinated children.  Even Sudden Infant Death Syndrome (SIDS), a devastating and mysterious condition resulting in millions of deaths in North America, has been associated with the DPT vaccination: in one alarming study, two-thirds of those infants who died
from SIDS had received their pertussis vaccine, with 26% dying within 3 days after their shots -and 13% within the first 24 hours!6

Third, is it really effective? When we look at the death rates from many of the diseases that vaccinations have been developed for, we see that there was already a steady and significant decline
before the vaccination was introduced on a massive scale.  Also, when we compare numbers in the U.K. between certain diseases (measles) to others that have never been vaccinated for (scurvy), the steady decline is very similar, suggesting that vaccination is not the only reason for the eradication of these diseases,  and if an outbreak of measles occurs in highly vaccinated populations, those fully vaccinated children can still contract the disease!
In one recent report of an outbreak in the US, there were 9 laboratory confirmed cases of measles, out of which 7 were vaccinated previously for the disease.

 

HOW CAN CHIROPRATIC HELP INSTEAD?

The immunity-boosting powers of chiropractic have often been demonstrated, with the most impressive of these documented by Walter Rhodes in his account of the influenza epidemic of 1918 in North America. According to the medical statistics from the era, many people who were treated by chiropractors fared much better than those treated by MDs with respect to the flu. In one impressive account, “In Davenport, Iowa, 50 medical doctors treated 4,953 cases, with 274 deaths. In the same city, 150
chiropractors including students and faculty of the Palmer School of Chiropractic treated 1,635 cases with only
one death.” Chiropractic is an all-natural health care solution that bases its entire philosophy on helping to improve the body’s innate ability to heal itself.
Chiropractors accomplish this feat by removing irritation and interference in the nervous system caused by vertebral
subluxations - thus allowing for proper regulation and control of all systems in the body, including the immune system.
Vaccinations - the benefits versus the risks - is a difficult subject faced by every parent. We recommend you do your own research, including a more thorough discussion about this topic with your Chiropractor, so that you get all the help you need to decide what is best for your child.

Exercise of the Week

Lumbar Stabilization – Dead Bug

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

Start: Lie on back with knees and hips bent to 90 degrees and feet
elevated. Both arms should be straight, with fingertips pointing up toward ceiling.

Exercise: Draw belly button
inward toward spine. Then, while keeping spine steady, slowly
straighten/lower one leg toward floor. At same time, bring opposite arm over head (toward floor). Pause for 1-2 counts, then
return to starting position.

Alternate arms/legs. Perform 5-10 sets per side

How Antioxidants Reduce Inflammation

If you are a health conscious person, you have probably heard about antioxidants. These important molecules do a lot to protect your body from damage caused by toxins and disease. One of the most significant duties antioxidants perform is reducing inflammation – a risk factor for numerous diseases and health problems.

Inflammation – the Good and the Bad

Is all inflammation bad for you? No, some inflammation is necessary to heal your body. When you damage muscles, tendons or ligaments, you often see inflammation and reduced function in the affected areas. The inflammatory response allows tissue repair and limits further damage by restricting movement in the injured area. However, excessive or chronic inflammation prevents healing, and your body becomes more susceptible to
disease.
Antioxidants protect you from free radical molecules, which promote inflammation. Besides joint related diseases like arthritis, inflammation can be a key contributor to heart disease, stroke, cancer, inflammatory bowel disease, Alzheimer’s disease and chronic fatigue syndrome.
It is not possible to completely stop your body from producing free radicals because it is part of natural metabolic processes. In fact, every time you breathe, you create free radicals.
However, your chiropractor wants you to know the steps you can take to limit the production of free radicals and reduce inflammation in your body.

Photo from Oasis Advanced Health

Our environment and lifestyle can contribute significantly to the development of inflammation. Avoid exposure to pesticides by eating organic food.
When it comes to diet, consume plenty of fruits and vegetables, especially raspberries, blueberries, strawberries, kale and spinach. For protein rich sources, opt for fish over meat.
Legumes and nuts are also good sources of protein. Exercise to keep your body in an appropriate weight range.
Stress also promotes inflammation, so learn stress management techniques to keep it under control. Ask your chiropractor for tips on improving your diet and lifestyle.

Tea and Herbs: Heal Inflammation and Reduce Signs of Age

Recent research shows that common herbs and tea may provide excellent protection against inflammation. A British study investigated the healing effects of 21 different plant extracts.
The researchers were focused primarily on how inflammation affects skin cells, as inflammatory conditions cause wrinkled skin and premature aging.
The substances that exhibited the most anti-inflammatory action were white tea, witch hazel and rose – all
contain antioxidant compounds. The study reported that these three botanical substances play a role in blocking the body from producing the compound interleukin 8, a proinflammatory
substance.
A study on botanical substances and inflammation published in the Journal of Lipid Research revealed thyme oil had a powerful effect at suppressing the inflammatory substance known as
COX-2. The research studied six plant extracts- thyme, clove, rose, eucalyptus, fennel and bergamot. While all six
showed anti-inflammatory action, thyme performed the best by reducing
COX-2 presence in cells by 75% - compared to 25% for the other plant extracts. This is likely the result of antioxidant flavonoids and high levels of carvacrol, a key ingredient in thyme
that both suppresses inflammation and fights bacteria in the body.

Spicy Ginger Cools Inflammation

Chronic inflammation is linked to an increased risk of cancer. A study published in Cancer Prevention Research showed that extracts of ginger root could be developed as a therapeutic tool in the prevention of colon cancer. The study consisted of 30 participants who were randomly assigned either a placebo pill or a ginger root supplement (2 grams) taken
daily. After the research period of 28 days, scientists measured colon inflammation levels in the patients, and discovered statistically significant reductions in inflammation markers in
the ginger extract group. The antioxidants in ginger could also
help relieve muscle pain induced by inflammation. Research appearing in the Journal of Pain indicated ginger acts in a similar way to nonsteroidal anti-inflammatory drugs (NSAIDs).
Conducted by the University of Georgia and Georgia College and State University, the study researchers enrolled college students to perform specific exercises. As well, one group of students received daily ginger supplements and a second group
consumed a placebo. The students who received ginger reported lower intensity of exercise-induced muscle pain.

Exercise of the Week–Pelvic Tilt

Difficulty: Easy
(Consult your chiropractor before starting this or any other exercise.)
Start: Lie down on back with legs bent 90 degrees and feet on floor.

Place fingertips on abdomen, just inside pointy tips of pelvic bones.
Exercise: Drawing belly button toward spine, try to flatten lower
back without letting abdomen bulge outward.

Hold for 1-2
counts, then release. Perform 10-15 repetitions.

CHIROPRACTIC – A LIGHT AT THE END OF THE CARPAL TUNNEL

Carpal tunnel syndrome (CTS) is the most common nerve entrapment syndrome.  It is a painful condition caused by irritation or compression of the median nerve. In one survey of the general population, approximately 14.4% reported having symptoms resembling CTS—including numbness, tingling, weakness and pain. Patient complaints are usually limited to the
thumb and index finger, but in some cases may also involve the rest of the hand, the wrist and even the forearm.

This syndrome derives its name from the location where the nerve irritation/compression most often occurs—in the carpal tunnel of the wrist. Anatomically, the bones of the wrist
are positioned in an arch-shaped  arrangement that leaves enough space for nerves, tendons and blood vessels to pass to the hand and fingers—this area is called the Carpal Tunnel. If the passageway of this tunnel becomes crowded, the resulting pressure on the median nerve can result in any of the
symptoms mentioned above.

One of the most commonly reported causes of CTS symptoms is inflammation of the tendons passing through the carpal tunnel. However, irritation of the median nerve can also be caused by
displacement of one of the carpal bones, or irritation of the nerve at other locations—such as the neck, shoulder or near the elbow. Activities known to contribute to this type of syndrome are
those associated with repetitive contraction of the small muscles of the hand: like typing, knitting or sewing.
However, according to the National Institute of Neurological Disorders and Stroke, CTS is most common amongst assembly-line workers.
Because chiropractors are accustomed to dealing with problems of the
joints, muscles and nerves, many patients with CTS will consult with their chiropractor. This is a good thing, because although medical options can help reduce the intensity of CTS symptoms in the vast majority of cases, surgery can be rather expensive, plus
the success rate for complete resolution from carpal tunnel syndrome has been estimated as low as 60%.  Not to mention, there are also reported side-effects involved with surgery,
including other nerve damage and delayed wound healing.

How does chiropractic help?

Whereas traditional medicine tends to focus in the area of the pain, chiropractors will consider the entire kinetic chain. According to experts, dysfunctional
neurological patterns in the neck can cause abnormal firing patterns in different muscles, including the ones that lead into the wrist and hand.6 Therefore, it is important to consider the mechanics of your neck and upper back. Vertebral subluxations in these areas could be one of the main contributing factors to CTS! In addition, chiropractors also know how the alignment of the bones in your wrist and elbow could be the cause of your symptoms. When joints are not aligned properly, the resulting inflammation and pain can cause spasm of the muscles in the area of the subluxation, plus irritation of the surrounding soft tissues. This alone could be the cause of the swelling and irritation of the tendons in the carpal tunnel. Sometimes, just a quick and gentle adjustment applied to one of the bones in these areas can help relieve the pressure.

When it comes to carpal tunnel syndrome, like any other maladies in the body, an ounce of prevention is worth a pound of cure! You should always...

• Consider the ergonomics of your workstation. Repetitive movements are not the problem—it is repetitive movement when your muscles and joints are at a disadvantage, leading to repetitive strain and pain.
• Take regular breaks when your job requires repetitive tasks. During your break periods, a little bit of stretching
  (of the tight muscles) can go a long way.
• Seek help when the CTS symptoms are just beginning to show up. The earlier you attend to these aches and pains, the better the chances of coming to a quick resolution of this painful condition.
  

If you start to feel the symptoms of CTS, let your chiropractor give you a hand. Studies have shown chiropractic care to be an effective tool to reduce the symptoms of CTS. Your chiropractor
will conduct special tests to help determine the cause of the problem, and adjustments delivered right away can help prevent it from becoming a very painful, chronic problem.