Decrease Pain Through Weight-Loss, Fat-Loss, Brooklyn NY

Articles from Brooklyn Voice:

JULY 2010, Page 30

LIVING YOUR LIFE LIGHTER!

Do you need extra motivation to lose those extra pounds you've put on over the last year? Are you frustrated that the weight is getting harder to lose?
Stop guessing and start learning!

Not only lose weight but LEARN why you lost the weight so you never have to pay for a "FAD Diet" again... correct knowledge is power, the internet is NOT a reference and many contain misinformation. The quarterly contest run is a scientifically based program that measures overall percentage of body mass lost over 3 months to decide the winner. The winner receives a multitude of prizes besides good health! Spa prizes include: Vegan spa manicure, organic facial with skincare consultation, 10-free movement studio classes, 3-months of nutritional maintenance, and a ‘reveal the new you’ party at the HOM store on 3rd Ave between 88th and 89th Streets. As of now the contest has already started but you can still take part in the program which is the same thing except its not a competition and the price is cheaper.

In the past, those participating in the contest or program lost 10-11.5% of body mass in 3-months, which equaled between 18-28 pounds!! This is perfect for those needing an extra bit of motivation to help lose those extra pounds. For more in depth details go to www.LivingLifeLighter.com or call 800.980.9172 to speak to someone now!

Pre - Season Athletic Preparation, Exercises For Experienced People, Injury Prevention, Eliminate Neck & Low Back Pain, Performance Enhancement

So its a month before your season starts... but you haven't reached your power goals over the winter... what to do??

If this is your situation, remember you are obviously in the pre-season micro-cycle of training and should be training for this time period. That basically means that it is too late to build any significant power to your body. That part of your training should have taken place during the off-season and involved weights and plyometrics. So what you should focus on is training your body for sports specific movement, strength, endurance, and most importantly… NOT GETTING INJURED!!! For more info about FITNESS BROOKLYN, NY

Lets use soccer as an example... Soccer is a sport that relies heavily on both aerobic and anaerobic training… meaning you have to be able to do the sprinting back and forth at top speed while also lasting a full game (By FIFA rules, 2 45 minute halves with a 15 minute half-time). So what should you do?? At this point like I mentioned before, your power traits are most likely already set and my training will develop your strength and sharpen your training for practice. Lets take a look:

Warm-up:

Jogging (Preferably in cleats and on the grass) = 5-15 minute warm up. Jumping rope is also a great warm up exercise, but do not overlook this important part of an exercise plan. This is the difference between getting a great workout or pulling a muscle.

Calisthenics:

1. Calf stretching (Both the Soleus and Gastrocnemius muscle)
2. Hip flexor stretch, both sides – This stretch is key because it will lead to greater motion of the hips which equates to force behind the kicking
3. Hamstring and Quadricep muscle stretching
4. Trunk Rotations (Obliques, Multifidus & lumbar paraspinals, abdominal)

Strength Training in Gym:

Focus on building on the foundational strength you have hopefully already created in the off-season. All exercises should be done with manageable weight, meaning reps between 8-15, NOT 3 rep, very heavy exercises; it is too late for that. It is arguable that you can still build power in the preseason but why risk injury? Plus, soccer is not a sport that relies on pure power like American football does, it involves a tremendous amount of agility and balance, so if you can improve this, your game will improve!

I like to be comprehensive so lets look at select power specific exercises I recommend highly. The actual weight amounts I cannot provide because I need to do an evaluation of your strength and power to give accurate numbers, but I will give you a basic outline of my choice exercises:

1. SQUATS...Very important! Remember, not too heavy, but enough to make you work to complete the sets. If I were only allowed to pick one exercise to do, this would be it, it increases testosterone and works just about every body part. Many gym rats that want to gain size and mass overlook working out their legs, but not working out your legs will be the biggest mistake you ever make if your trying to get bigger, faster, stronger, and/or anything that involves performance enhancement

2. DEADLIFTS... although I prefer stiff legged deadlifts the standard deadlift is the bread and butter for a stronger back, glutes and upper thighs STIFF LEGGED DEADLIFTS...The stiff legged hits the hamstrings harder which is significant because your legs will rely on the hamstrings when you run for long periods of time. Quads = Short, powerful sprinting bursts. Hamstrings = Endurance muscle for runners

3. Vertical Jumping – There are 3 types, the standing in place with ¼ squat, the 1 step approach and jump, and the 3-step approach. All should be practiced and this exercise will help work on your sport specific power, NOT gym weight power. If you don't have a Vertec measurement device, get 'meathead' workout hand chalk, use a wall to touch and mark... and let the competition begin! Who has the best vertical? VERTICAL JUMPING... There are a few different video's demonstrating a running vertical, a standing vertical, box jumps, and a few other techniques. This crucial exercise will help ensure you win the battle for any sport that involves how high you can jump, what type of balance you have when you jump in various planes of movement, how strong you can push off your feet, and who can get to a specific point faster...

4. PHYSIOBALL KNEE TO CHEST... Add a few exercises for your abdominal and low back exercises. Stability ball balance with a knee to chest, the Pike, ball crunches, back extension, abdominal tuck and oblique stability ball crunches to name a few. DO NOT underestimate the importance of balance and your need for core strength.

** There is a reason why the military uses obstacle courses, push-ups, sit-ups, and sit-ups…. Because it works!!! You get the most growth with the least possibility of injury... You would be amazed how much exercise you can do with just a physioball, mat, a wall to use, and 3' foam roller **

Sports Specific and Plyometric Training:

Bounding – This is when you take long strides while running, works your ability to “turn on” on the speed while already running. ALTERNATE LEG BOUNDING... There are different types of bounding, including: Single leg bound, double leg bound, and single leg lateral bound. A mixture of all types over the span of week is a great plyometric exercise.

Lateral Jumping – Jump from side to side over a 12” box, stay on the ground as little as possible and be light on your feet, “like a rabbit.” LATERAL JUMPING Remember… controlled and light on your feet is the key to this exercise. As you progress you can elevate the box and/or increase the speed/reps

Depth Jumping – Walking from an elevated position and doing a vertical jump as soon as you touch the ground. DEPTH JUMP What I suggest you do is after the jump you sprint 20-40 yards in a given direction to add a reactionary movement at the end. You do jumps to increase your overall lower body strength and power. You can also set up 2 boxes and step off 1 and jump onto the next and so on… DEPTH JUMP WITH REBOUND... There are many variations that all help in strengthening your running, jumping, and agility. Practice different ones to keep it interesting.

Jump Tuck – Jumping while kicking your legs to hit your butt or bringing them in front of you to touch your toes JUMP TUCK

Last but not least… RUNNING!!

Agility Training:

T-Cone Drills – Requires forward movement, lateral movement, and backstepping. The exact steps are:

Three cones are set five meters apart on a straight line. A fourth cone is placed 10 meters from the middle cone so that the cones form a 'T'.
· The athlete starts at the cone at the base of the 'T'
· The coach gives the signal to 'Go' and starts the stop watch
· The athlete runs to the middle cone, touches the cone
· The athlete then side steps 5 meters to the left cone, touches that cone
· The athlete then side steps 10 meters to the far cone and touches that one
· The athlete the side steps 5 meters back to the middle cone, touching that one
· The athlete then runs 10 meters backwards to the base of the 'T' and touches that cone

This drill is basic but teaches agility, short distance explosive sprinting, and footwork! T-CONE DRILLS

After putting together and using all this make sure to do a cool down walk or jog (10 minutes or so) and drink plenty of liquids afterward, only minimal during to ensure you don’t cramp up. Please feel free to contact me with any questions and if your interested in a sports specific plan for you! I outlined some basic tools I believe can sharpen any athletes game!!! Bring it!! For more info about PERFORMANCE ENHANCEMENT BROOKLYN, NY and FITNESS PROGRAMS BROOKLYN, NY click on those links.

Dr. Gordon C.S.C.S.

Brooklyn Chiropractor - Treatment of Pain - Back Pain - Neck Pain - Nutrition, Brooklyn - Decompression Therapy

For more information regarding nutrition, pain management including: Back pain, neck pain, sciatica, numbness/tingling, chronic stiffness, herniated discs, arthritis, sports injury, sprain/strain, shoulder pain, and all other pain related issues; please visit
OPTIMUM HEALTHCARE NY

Please feel free to email info@optimumhealthcareNY.com with any questions related to overall health and wellness... To see if your health insurance covers MASSAGE OR CHIROPRACTIC please follow the link and fill out the data collection section and a staff member will check your insurance coverage and then I will follow up with you personally. Or call 800.980.9172 to speak to some one now!

Dr. G

Sciatica Brooklyn NY, Treating Sciatica, What is Sciatica? Spinal Decompression Treats Sciatica

You probably have heard someone complain about they’re “sciatica acting up” in your lifetime, but most people don’t realize that true sciatica is not as common as disc hernations or sprain/strains of muscles.

The sciatic nerve starts in the low back with a combination of nerve roots and runs the entire distance of one side of your leg. This nerve impacts sensations (Pain, numbness, etc…), blood supply, and muscles. The most common areas for sciatica irritation are the low back and under the piriformis muscle located underneath the gluteal muscles of each side.

When the sciatic nerve is irritated the patient can experience referral symptoms anywhere along the whole length of the nerve, from the low back to the toes. This is why sciatic pain seems to always be described as a broad stroke covering so much surface area. Those who have suffered from an inflamed sciatic nerve will likely never forget the misery they endured at the time. The idea behind keeping sciatica treatment successful is to focus on making sure it does not get inflamed in the first place. The only true proven method of eliminating inflamed body parts (without injections or medicine) is rest. The problem with this scenario is that once the area is irritated sitting, walking, and extended periods of standing all contribute to slowing the healing process down.

You cannot do rehabilitation when you are in excruciating pain and even if you could force yourself to, the process would be counterproductive. I will give you an outline to focus on keeping your sciatic nerve happy and how to strengthen your body so that the times you decide to overexert your body you won’t be paying for it the next day.

SCIATICA TREATMENT, BROOKLYN CHIROPRACTOR, NY Follow the link and input your insurance information to see if your covered, or call 800.980.9172

Step 1 Flexibility Training

All muscles have a direct affect on the bone it is attached to and can have an indirect affect on the other bones the surrounding the muscle in question. For example, a tight hamstring muscle pulls on the pelvis and directly affects the movement of the hip, but because the pelvis is attached to the low back it will have an indirect affect on the spinal column. This is why it is important to ensure all muscles in the lower extremity are at optimal length of functioning. The main muscles we focus on are: Hamstring, piriformis, hip flexor (psoas, iliopsoas), quadriceps, calf, tensor fascia lata, abductor, and adductor muscles. The majority of people do not have a problem with every single muscle; usually only 2-3 is the main culprit causing the biomechanical dysfunction.

Step 2 Postural Corrections

“Structure dictates function.” This holds true no matter if it’s building a house or addressing your posture. Incorrect posture in the upper body results in extra pressure being placed not only on your neck but also the vertebral bodies in the cervical spine, ultimately leading to pain or even worse, disc herniations. Making sure your shoulders are back and not rounded, your ears line up with your shoulders, and your chin is tucked in are all major points that must be addressed when addressing your posture. Correcting your posture is a technique that takes time to see results but in the end is paramount in prevention and elimination of pain. If you can’t change your biomechanics then you will be doomed to have the same physical problems repeat themselves. For sciatica specifically, you should be aware of how to maintain a posterior pelvic tilt (called imprinting the pelvis in Pilates) and squeeze your pelvic floor (Kegel muscles) to stabilize your low back and decrease the amount of pressure being put on the sciatic nerve. Every body part has a correct position to decrease stress on the bones and muscles in the area, so it is important to learn them all.

Step 3 Strength and Stabilization

The last step in any treatment is to strengthen the stabilizing muscles around the area that has been injured. You have probably already been doing basic postural correction and range of motion exercises already, but his step is building upon this base of knowledge and adding complimentary strength to the muscles that surround the area. If you have sciatica its not enough just to strengthen the piriformis muscle and lumbar stabilizers, you must also increase the strength of the gluteal muscles and the muscles of the lower extremities (hamstring, quadriceps, and calves). Once these muscles become stronger they will shift the stress placed upon the stabilizing muscles and pick up the “slack” whenever the area is overworked (ex. Moving, weight lifting, etc…). The reason this is the last step, or towards the end of treatment is because you cannot strengthen an area if it is causing you immense pain. Even during rehabilitation you walk a thin line between doing to little and not improving your condition and doing too much and hurting yourself.


Step 4 Decrease Stress

Stress levels will affect ALL the problems associated with the human body, whether they are systemic or physical in nature. Decreasing your stress levels and getting enough sleep are often overlooked but is the cornerstone of good healing. If your suffering from sciatica a good massage or warm bath will not only help the pain but also ease your stress. Stress causes low-grade inflammation and new research has shown that low-grade inflammation is the culprit in just about all known disease processes. The best way to decrease stress is to do the activities you enjoy and find relaxing. If playing basketball decreases your stress, this would be an incorrect choice while suffering from sciatica! The more relaxed you are the better you will feel overall; so don’t take stress for granted because it is quite literally a killer!

Conclusion

Sciatica is a condition that involves irritation of a major nerve that runs down your entire leg. Treatment of this condition involves addressing the structural, chemical, and even emotional components of the injury. To learn more about the options for treating SCIATICA BROOKLYN, NY... follow the link to start your journey to complete recovery and the prevention of future symptoms.

The CORE Muscles, Stength & Conditioning, Brooklyn, Protect Your Back From Pain

You hear it all the time... Keep your core tight, make sure your core is strong, this exercise focuses on your core, that does that mean? I will try and break it down for you to understand.

In the most basic terms your body has 3 types of muscles: Prime movers, stabilizers, and involuntary muscle. Prime movers are muscles such as your biceps while your carrying boxes or your glutes and quadriceps when performing a squat exercise. Stabilizers are muscles that are usually closest to the joints and give your body the support it needs to stay upright and balanced. These muscles are ‘pre-anticipatory’, meaning, they fire before you perform an activity to make sure you don’t fall over from imbalance. These stabilizers or postural muscles are what enables humans to walk upright compared to other animals such as chimps. Involuntary muscle examples are your heart and diaphragm, those muscles can act without your thought.

The ‘core’ musculature is the most neglected muscle group in America today. The ‘lower core’ is located in the abdominal region extending into the back, diaphragm and pelvic floor muscles. The average American spends the majority of their day either sitting at a desk. The chair they sit in does not offer a challenge to your muscles so they relax, most commonly, your gluteus maximus or “rear-end” and your low back stabilizers. Over time these muscles de-condition (Lose muscle tone and strength) and eventually no longer have the ability to stabilize your spine properly and other body parts leading to pain and/or injury. INJURY PREVENTION BROOKLYN, NY is a link that will help you diagnosis and treat minor injuries such as sprain/strains. The information contained in that link combined with the core exercises outlined in this article will help ensure you decrease the chances of hurting yourself.

Think about building a house. The most crucial part of the house is the foundation, if you look at your body; it is similar to a pyramid. Stabilization occupies the base upon which you build strength and then finally power at the very top. Stabilization is what will keep you from “throwing your back out” next time you have to lift boxes, or aggravating a past injury that might not have been with proper rehabilitation.

‘Core stabilization’ should eventually become second nature while working out and throughout your active day. Once the process is learned it is a technique that uses bio-mechanical positioning to effectively combat the one factor none of us on earth can disregard... GRAVITY. Gravity is a force that is always working against you, and your posture and positioning will dictate how much of a positive or negative influence it will have on your body. If you have poor posture and tend to lean your head forward while in front of your computer, over years and years the ‘core’ muscles that stabilize your head to your neck will slowly become weaker and weaker due to repetitive stress, eventually leading to neck pain and perhaps headaches.

‘Core Stabilization’ involves exercises that directly focus on a particular muscle, balance training (proprioceptive training), and functional training. Balance training is crucial because this keeps your body from getting injured, while functional training prepares your body for movements that are similar to what you perform on a daily basis.

The ‘core’ is what every knowledgeable trainer of any type of exercise should always account for and test to ensure acceptable strength and conditioning. This comes into play even more importantly with those people who have prior injures, surgeries, health conditions, and/or lack of experience in exercise. Anyone rehabbing an injury or addressing a pain management issue should be building up their core muscles within the treatment protocol. You can learn the first steps to POSTURE CORRECTION AND EXERCISE BROOKLYN, NY by entering the insurance information in the link. This type of bio-mechanical treatment can be covered by your medical insurance. Choose the path to pain elimination not just addressing the symptoms.