Posture is by far the most important aspect of your body’s mechanics and will directly influence how your muscles and joints feel as you age. Bad posture is not generally felt acutely, unless you sleep incorrectly on your arm it falls asleep or worse yet you accidental fall asleep on the couch and wake up with wicked neck pain. Aside from these events that can cause an acute problem, posture is a mechanical function that takes time to completely develop into serious pain and discomfort. The main culprit you are fighting against is gravity and in the end no matter how strong you are, if you try to fight gravity YOU WILL LOSE! You need to learn how to co-exist with gravity because it will always be there (Hopefully! LOL), always be pulling at the same force - 6.67428 x 10^-11 Newtons (m/kg)^2 Even if you can positively change your posture and ergonomics 50% of the time you are relieving a tremendous amount of pressure and stress on your body. Even if you can positively change your posture and ergonomics only 50% of the time you are relieving a tremendous amount of pressure and stress on your body. Follow these tips:
1. Your monitor position while working in front of a computer should be no closer than 14” and no further than 30”. When you sit upright in your chair and look straight ahead your eyes should ideally pass through the middle of your computer screen. If you have a lab-top stack a few books underneath to reach the optimal height, ideally using a docking station for a labtop is best
2. Sit upright with relaxed shoulders; place your hands on the keyboard in a typing position. Now adjust your seat height until your elbows are bent at 90°. For a great way of keeping good posture and exercising your postural muscles, use a correct sized physioball instead of a chair or a fit disk that sits on your chair
3. When you are seated your feet should always be planted on the floor, NEVER hanging. Inadequately supported feet when sitting causes excessive stress on the spine, which can compress the sciatic nerve. If you are too short then you need a footrest or a wobble board and your knees should be at 90° while seated
4. If you must position material to type, place it next to the monitor so you can read the material using horizontal gaze versus turning your head to see what to type. A common cause of neck pain is a monitor that is placed diagonally in front of the worker making him/her keep their neck turned while typing
5. Lumbar support should be positioned in the small of your back. The convex support piece should match the concave (lordosis) curve of your lumbar spine. You can buy a fancy lumbar support pillow or just roll up a thick towel and place it in the small of your back
6. When typing for extended periods of time chronic pressure on the wrist area is what causes conditions such as carpal tunnel and forearm pain. Your wrist should be in a neutral position with a padded wrist support underneath if possible.
7. Always use a head set instead of holding a phone using your neck and shoulders. Prolonged exposure in this position will inevitably result in neck and shoulder pain. Using a headset will eliminate these problems
8. Keep your chin tucked in at all times, the opening of your ear should line up with your shoulders to keep the stress off your upper neck and shoulder region. For example, when getting out of bed lead with your forehead, not your chin
9. When getting in and getting out of a car always swing both your feet out at the same time instead of placing one foot out first and then twisting your body to push yourself out of your seat. The most common way a person herniates a disc is putting the back into a position of flexion, rotation, and then having a shear force applied while in that position (ex. bending over to pick up groceries or typing your shoes and getting a sudden 'locking' of the low back with sharp, radiating pain down the legs
10. Keep your ‘core’ (transverse abdominal, diaphragm, pelvic floor, and lumbar stabilizers) tight at all times, exercise breathing techniques, and practice your exercises to tighten this part of your body and you will help ensure that future injuries can be prevented. To read more about strengthening your core muscles to avoid injury click on INCREASING CORE STRENGTH, BROOKLYN NY.
To see if you qualify for insurance coverage of various pain management services please fill in the data fields in PAIN MANAGEMENT, BROOKLYN NY. You will be contacted shortly after to go over your options.
Dr. Gordon Kuang C.S.C.S.
Friday, June 25, 2010
Tuesday, April 20, 2010
Weight Loss Brooklyn, Weight Loss Contest!! Nutritional Counseling Brooklyn
Do you need extra motivation to lose those extra pounds you've put on over the last year? Are you frustrated that the weight just doesn't seem to come off like it used to?
Start the new year off right! 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, internet sites are NOT references and most contain misinformation. This quarterly contest I oversee is a doctor run, scientifically based, program that measures overall percentage of body fat lost over a 3 month time period to decide the winner. The winner receives a "Spa day and complete makeover to show off the new and improved you!"
In the past, the winners have lost from 10-11.5% of total body weight in 3 months which translated to between 18-28 pounds!! This contest is perfect for those people that need an extra bit of motivation to push them over the top to lose those extra pounds they promised themselves they would lose. For more in depth details and how to sign up, go to the Living Life Lighter website focused on WEIGHT LOSS BROOKLYN Or call 800.980.9172
Let Dr. Gordon teach you how to eat out properly, shop for food, meal plan, start a basic exercise program, pick the right foods, and much more! Learn more about your body composition, click on CHECK YOUR BMI to enter your vitals to calculate your BMI. Remember, 25 or less is normal, 25-30 is overweight, 30-35 is obese, and 35+ is morbidly obese. Then make an appointment to get your body fat tested in the office, you're only responsible for your copay! Get an individualized NUTRITIONAL PROGRAM or combination of nutrition and an exercise protocol; which could be completely covered by your insurance. Just follow the MEDICAL INSURANCE CHECK link to see if you qualify, and get started on your goals right away!
Dr. Gordon Kuang C.S.C.S.
Start the new year off right! 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, internet sites are NOT references and most contain misinformation. This quarterly contest I oversee is a doctor run, scientifically based, program that measures overall percentage of body fat lost over a 3 month time period to decide the winner. The winner receives a "Spa day and complete makeover to show off the new and improved you!"
In the past, the winners have lost from 10-11.5% of total body weight in 3 months which translated to between 18-28 pounds!! This contest is perfect for those people that need an extra bit of motivation to push them over the top to lose those extra pounds they promised themselves they would lose. For more in depth details and how to sign up, go to the Living Life Lighter website focused on WEIGHT LOSS BROOKLYN Or call 800.980.9172
Let Dr. Gordon teach you how to eat out properly, shop for food, meal plan, start a basic exercise program, pick the right foods, and much more! Learn more about your body composition, click on CHECK YOUR BMI to enter your vitals to calculate your BMI. Remember, 25 or less is normal, 25-30 is overweight, 30-35 is obese, and 35+ is morbidly obese. Then make an appointment to get your body fat tested in the office, you're only responsible for your copay! Get an individualized NUTRITIONAL PROGRAM or combination of nutrition and an exercise protocol; which could be completely covered by your insurance. Just follow the MEDICAL INSURANCE CHECK link to see if you qualify, and get started on your goals right away!
Dr. Gordon Kuang C.S.C.S.
Monday, February 15, 2010
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.
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.
Wednesday, December 23, 2009
Brooklyn Back and Neck Pain, Sciatica Brooklyn, Herniated Disc Brooklyn
A disc herniation is a common problem associated with trauma or repetitive injury to the vertebral disc of the spine. The disc is designed to act as a shock absorber of the body through the use of a gel like liquid in the middle of the disc that helps dissipate the force and energy that occurs through axial loading or any type of manual work that requires the use of the spine. A disc herniation occurs when the gel like portion (The nucleus pulposes) escapes from the disc; this gel like liquid is extremely irritating to any body part it touches, especially nerves and muscles. Disc herniations usually cause tremendous pain, abnormal gait, numbness and/or tingling, possible muscle weakness, and overall poor standard of living. Most people who suffer from chronic discogenic (Herniation) pain will end up opting for surgery to solve the seemingly never ending cycle of pain. Once the disc herniates it is theorized that the disc can never be as strong as it was, although plenty of research supports that proper treatment can ensure that pain does not reoccur and that one can lead a perfectly normal active life. In order for this to happen the person must always be conscious of their posture and bio mechanics, maintain flexibility, and perform basic rehabilitation exercises for the rest of their life. That it is part of the reason why so many people fail at maintaining a pain free life after a disc herniation, they stop doing the exercises and stretching after the pain goes away. Pain is a poor indicator of a condition such as a disc herniation because once the pain goes away it does not mean the area is fully healed. In fact its during this time that rehabilitation is most crucial and re-injury is common. Once an area of your body is subjected to multiple injuries it is harder for that area to heal after the initial injury due to scar tissue formation, improper mechanics, and weak muscles; if improper rehabilitation was followed. Click on the link for more information regarding proper treatment of DISC HERNIATIONS BROOKLYN, NY. To check and see if insurance covers your PAIN MANAGEMENT BROOKLYN, NY, we can help, follow the link or call 800.980.9172
The most common way to herniate a disc for people is bending over to pick something up from the ground and the most common age for this to occur is between the ages of 21-50. Proper postural training, flexibility training, and core stabilization will help prevent or treat this problem. One type of cutting edge technology used to treat disc herniation's is spinal decompression therapy. Decompression Therapy is done by reducing pressure on spinal vertebrae, discs, and nerves by decompressing the spine. A computerized traction device alleviates pressure of joints, discs, and nerves. Decompression therapy causes a negative pressure within the spinal disc or “vacuum effect” that sucks any bulging material back into place. In addition, it is this “vacuum effect” that allows crucial nutrients to be ‘sucked’ back into the disc allowing it to heal optimally. If you are interested in decompression therapy or if your insurance covers any of these services including decompression, chiropractic, and massage Click HERE...
You can also find out more about Dr. Gordon Kuang and the services he offers by visiting his main WEBSITE
Dr. Gordon Kuang C.S.C.S.
The most common way to herniate a disc for people is bending over to pick something up from the ground and the most common age for this to occur is between the ages of 21-50. Proper postural training, flexibility training, and core stabilization will help prevent or treat this problem. One type of cutting edge technology used to treat disc herniation's is spinal decompression therapy. Decompression Therapy is done by reducing pressure on spinal vertebrae, discs, and nerves by decompressing the spine. A computerized traction device alleviates pressure of joints, discs, and nerves. Decompression therapy causes a negative pressure within the spinal disc or “vacuum effect” that sucks any bulging material back into place. In addition, it is this “vacuum effect” that allows crucial nutrients to be ‘sucked’ back into the disc allowing it to heal optimally. If you are interested in decompression therapy or if your insurance covers any of these services including decompression, chiropractic, and massage Click HERE...
You can also find out more about Dr. Gordon Kuang and the services he offers by visiting his main WEBSITE
Dr. Gordon Kuang C.S.C.S.
Friday, December 4, 2009
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
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
Saturday, July 18, 2009
Back and Neck Pain Relief Brooklyn
Today I'd like to make a quick announcement and introduce you to our new website aimed at residents of Brooklyn, NY who may be in pain and suffering with back or neck pain.
Please take a look at our new site - any feedback is greatly appreciated!
BROOKLYN CHIROPRACTOR, NY
Please take a look at our new site - any feedback is greatly appreciated!
BROOKLYN CHIROPRACTOR, NY
Sunday, July 5, 2009
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 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.
Friday, May 15, 2009
Sports Injury 101, Injury Prevention Brooklyn, Injury Care Brooklyn, Chronic Vs. Acute Injury
So you hurt yourself working out and training... so what? What else is new? As my high school coach used to ask me "Are you hurt? or are you injured?" So lets find out if there is cause for concern or if your just whining... Waaaaa
So whats the difference between a chronic or acute injury?
An acute injury is a first time injury OR the first 24-72 hours of an repetitive injury. The most important factor when determining acuteness of injury is inflammation (Swelling), generally the greater the swelling the greater the immediate threat to the body part affected. Chronic injuries are ones that occur often, for example, rolling over an ankle 4 times over 3 years would classify your ankle sprain as a chronic ankle sprain. Chronic injury's don's usually have a great deal of swelling associated with the injury. Chronic low back pain will affect about 85% of the population in they're lifetime, so LEARN HOW TO PROTECT YOUR BACK FROM INJURY BROOKLYN, NY
Injury Care: Ice vs. Heat
Ice: (first 24 hours)
***Always ice an injury if there is swelling***
Just remember the acronym RICE:
R = Rest
I = Ice 15-20 min. on and a hour off and repeat until swelling decreases
C = Compression
E = Elevation (If its an ankle, use a few pillows to raise the leg above chest)
Heat:
Never use heat on an acute injury! This will cause increased swelling of the area!
2-4 days after an acute injury it is safe to put heat on a muscle. Heat will increase blood flow and help relax a muscle. A heating pad is a fantastic investment for anyone active or has arthritis, heat works well on arthritic joints.
Another cutting edge technology in speeding up the healing process and decreasing inflammation is using a COLD LASER BROOKLYN, NY
Seek help from a professional if pain persists or gets worse, if you are experiencing neurological symptoms (Numbness/tingling/radiating pain) seek professional help immediately,
Examples: Chiropractor, physical therapist, orthopedist, athletic trainer, personal trainers.... Aunt Sally is not a professional!
Burnout is also a common cause for incidental injury... Let me share a story with you. I have a friend that works out sporadically but wants to make it into a habit. I asked him what he typically does for a workout and he replied: ‘I usually go to the gym in the morning to do cardiovascular work for 30-60 minutes, and then I go back after work and train for about 2 hours. I do this about 6 days a week during the summer and if I don’t have enough time to go to the gym twice I’ll tack the cardio on at the end of my workout, about 2.5 hours in the gym.
This is a prime example of a regimen that most people would not be able to follow for longer than 2-3 months. Dedicated bodybuilders follow a regimen similar to this and near competition time, believe me, my friends when they competed didn't see much fun in restricting their carbohydrates and working out this long and hard to get ready for show. Plus I avoided them like the plague because lets just say they were not full of smiles. This is a bodybuilder who does this professionally or as a serious hobby, not the common patient just trying to look better and get stronger, more is not always better!
Burn out is a dangerous obstacle that can keep an individual from reaching their full potential. If you only work out hard for 2 months, take a 2 month break, and so on; it is not as effective as being consistent and working out on a weekly routine for a year. It also helps keep you from repeating the first 2 weeks back in the gym when your whole body is aching and you feel like staying in bed because your tired and it feels like you got run over by a truck. Burn out can be manifested in symptoms such as: Fatigue, lack of motivation, and lack of concentration while working out (Are you thinking about your next set of exercises or are you thinking about where you want to go out Saturday night?). Eventually over exercising can lead to a few different negative results: Cessation of exercise, injury, and/or improper form while exercising (“Just going through the movements to say you went to the gym”).
The best injury care is to prevent it form happening, but once its happened be patient and stick to your rehab, just because you feel better does not mean the area is completely healed. I can't list how many patients I have that are re-addressing old sports injuries they suffered in their twenties in their mid 40's because they did not properly rehab that knee when the ACL was reconstructed or strengthen the back when they were diagnosed with a disc bulge 15 years ago.
Injury prevention and care is about listening to your body and being consistent in your rehab exercises.... are we seeing something about consistency in regards to nutrition? Exercise? Lifestyle management? Stress management? etc...? Anyone? Beuller? The best offense is a good defense and by that same concept the best way to avoid re-occurring pain is INJURY PREVENTION BROOKLYN, NY, follow the link to find out if your insurance will help ensure you stay free of injuries and stop the cycle of pain. To stay up to date with the latest treatment and care for NUTRITION AND EXERCISE BROOKLYN, NY, visit the link to connect you to the latest blogs and news related to HEALTH AND WELLNESS BROOKLYN, NY.
So whats the difference between a chronic or acute injury?
An acute injury is a first time injury OR the first 24-72 hours of an repetitive injury. The most important factor when determining acuteness of injury is inflammation (Swelling), generally the greater the swelling the greater the immediate threat to the body part affected. Chronic injuries are ones that occur often, for example, rolling over an ankle 4 times over 3 years would classify your ankle sprain as a chronic ankle sprain. Chronic injury's don's usually have a great deal of swelling associated with the injury. Chronic low back pain will affect about 85% of the population in they're lifetime, so LEARN HOW TO PROTECT YOUR BACK FROM INJURY BROOKLYN, NY
Injury Care: Ice vs. Heat
Ice: (first 24 hours)
***Always ice an injury if there is swelling***
Just remember the acronym RICE:
R = Rest
I = Ice 15-20 min. on and a hour off and repeat until swelling decreases
C = Compression
E = Elevation (If its an ankle, use a few pillows to raise the leg above chest)
Heat:
Never use heat on an acute injury! This will cause increased swelling of the area!
2-4 days after an acute injury it is safe to put heat on a muscle. Heat will increase blood flow and help relax a muscle. A heating pad is a fantastic investment for anyone active or has arthritis, heat works well on arthritic joints.
Another cutting edge technology in speeding up the healing process and decreasing inflammation is using a COLD LASER BROOKLYN, NY
Seek help from a professional if pain persists or gets worse, if you are experiencing neurological symptoms (Numbness/tingling/radiating pain) seek professional help immediately,
Examples: Chiropractor, physical therapist, orthopedist, athletic trainer, personal trainers.... Aunt Sally is not a professional!
Burnout is also a common cause for incidental injury... Let me share a story with you. I have a friend that works out sporadically but wants to make it into a habit. I asked him what he typically does for a workout and he replied: ‘I usually go to the gym in the morning to do cardiovascular work for 30-60 minutes, and then I go back after work and train for about 2 hours. I do this about 6 days a week during the summer and if I don’t have enough time to go to the gym twice I’ll tack the cardio on at the end of my workout, about 2.5 hours in the gym.
This is a prime example of a regimen that most people would not be able to follow for longer than 2-3 months. Dedicated bodybuilders follow a regimen similar to this and near competition time, believe me, my friends when they competed didn't see much fun in restricting their carbohydrates and working out this long and hard to get ready for show. Plus I avoided them like the plague because lets just say they were not full of smiles. This is a bodybuilder who does this professionally or as a serious hobby, not the common patient just trying to look better and get stronger, more is not always better!
Burn out is a dangerous obstacle that can keep an individual from reaching their full potential. If you only work out hard for 2 months, take a 2 month break, and so on; it is not as effective as being consistent and working out on a weekly routine for a year. It also helps keep you from repeating the first 2 weeks back in the gym when your whole body is aching and you feel like staying in bed because your tired and it feels like you got run over by a truck. Burn out can be manifested in symptoms such as: Fatigue, lack of motivation, and lack of concentration while working out (Are you thinking about your next set of exercises or are you thinking about where you want to go out Saturday night?). Eventually over exercising can lead to a few different negative results: Cessation of exercise, injury, and/or improper form while exercising (“Just going through the movements to say you went to the gym”).
The best injury care is to prevent it form happening, but once its happened be patient and stick to your rehab, just because you feel better does not mean the area is completely healed. I can't list how many patients I have that are re-addressing old sports injuries they suffered in their twenties in their mid 40's because they did not properly rehab that knee when the ACL was reconstructed or strengthen the back when they were diagnosed with a disc bulge 15 years ago.
Injury prevention and care is about listening to your body and being consistent in your rehab exercises.... are we seeing something about consistency in regards to nutrition? Exercise? Lifestyle management? Stress management? etc...? Anyone? Beuller? The best offense is a good defense and by that same concept the best way to avoid re-occurring pain is INJURY PREVENTION BROOKLYN, NY, follow the link to find out if your insurance will help ensure you stay free of injuries and stop the cycle of pain. To stay up to date with the latest treatment and care for NUTRITION AND EXERCISE BROOKLYN, NY, visit the link to connect you to the latest blogs and news related to HEALTH AND WELLNESS BROOKLYN, NY.
Tuesday, May 12, 2009
Working Out Smarter! Not Harder! Optimize Your Workouts, Exercise Training Brooklyn NY, Brooklyn Heath & Wellness
I am going to preface this tidbit with the assumption that everyone that works out in whatever fashion (Pilates, weight-training, walking, etc...) is giving 100%, and not, please pardon my language, half-assed. Remember that men naturally have more testosterone then females so by bio-chemical make up a female MUST workout more intensely then a male in order boost testosterone to build the same lean muscle mass as a male... I know, it sucks, but that's the consequence of the ability to give birth to children, higher levels of estrogen and naturally higher level of body fat percentage. This is why many of my female patients complain that it harder to lose weight compared to they're husband even though they are following the same nutritional recommendations I gave them.
You know that person at the gym running on the treadmill every time you’re there—the whole time? Is it you? Clearly they are dedicated and determined to burn calories, but why aren’t they loosing weight? They don’t know the difference between aerobic and anaerobic exercise.
What is Metabolism? Metabolism is the sum of all physical and chemical changes in one’s body. In regards to nutrition and exercise It is a level of energy expenditure, for example: Basal metabolism is the lowest caloric energy requirement for your body at rest, while carbohydrate metabolism is the changes that occur within your body during the breakdown and synthesis of carb’s in the body.
Aerobic metabolism requires OXYGEN and the heart rate to remain within a specific ‘fat-burning zone’ for at least fifteen minutes. Running, swimming and *rowing are just a few examples of aerobic exercise, an effective way to burn the body’s fat storage's.
Anaerobic metabolism does not require oxygen and occurs during physical activities performed for shorter periods of time. Weight or power lifting, *pilates, and bodybuilding are a few examples of anaerobic activities.
* Certain exercises can have both aerobic and anaerobic components, and the intensity level and heart rate at which perform this exercise will also effect its ability to burn fat, learn how to BURN FAT more effectively!
Why It Matters:
Calories are burned throughout the duration of an aerobic work out, for example running. Once the activity is completed, calorie burning also ceases. In contrast, during anaerobic activities, such as resistance training (Weight training), Excess Post-exercise Oxygen Consumption, or EPOC occurs within the body and increases the amount of lean muscle mass present. Studies show that EPOC ensures that calories continue to burn for 24-72 hours, even during the resting and healing phases, which are essential to a successful program. Lean muscle makes you stronger, helps prevent injury and as a result improves your overall health.
To make the most of your workout, it is recommended that aerobic exercise be performed after anaerobic activities because the combination is more effective than either alone. Also, finding an activity that you enjoy and are passionate about will keep you motivated. Martial arts, yoga, pilates and most sports are just a few examples of activities containing both aerobic and anaerobic periods of exercise. Also consider enlist the support of a professional who can help monitor your progress by measuring your body fat. Any questions, please feel free to contact me! Learn the tricks to PERFORMANCE ENHANCEMENT by following the link or calling 800.980.9172 to talk to a staff member and set up a time to discuss how to reach all your health goals.
Dr. Gordon
You know that person at the gym running on the treadmill every time you’re there—the whole time? Is it you? Clearly they are dedicated and determined to burn calories, but why aren’t they loosing weight? They don’t know the difference between aerobic and anaerobic exercise.
What is Metabolism? Metabolism is the sum of all physical and chemical changes in one’s body. In regards to nutrition and exercise It is a level of energy expenditure, for example: Basal metabolism is the lowest caloric energy requirement for your body at rest, while carbohydrate metabolism is the changes that occur within your body during the breakdown and synthesis of carb’s in the body.
Aerobic metabolism requires OXYGEN and the heart rate to remain within a specific ‘fat-burning zone’ for at least fifteen minutes. Running, swimming and *rowing are just a few examples of aerobic exercise, an effective way to burn the body’s fat storage's.
Anaerobic metabolism does not require oxygen and occurs during physical activities performed for shorter periods of time. Weight or power lifting, *pilates, and bodybuilding are a few examples of anaerobic activities.
* Certain exercises can have both aerobic and anaerobic components, and the intensity level and heart rate at which perform this exercise will also effect its ability to burn fat, learn how to BURN FAT more effectively!
Why It Matters:
Calories are burned throughout the duration of an aerobic work out, for example running. Once the activity is completed, calorie burning also ceases. In contrast, during anaerobic activities, such as resistance training (Weight training), Excess Post-exercise Oxygen Consumption, or EPOC occurs within the body and increases the amount of lean muscle mass present. Studies show that EPOC ensures that calories continue to burn for 24-72 hours, even during the resting and healing phases, which are essential to a successful program. Lean muscle makes you stronger, helps prevent injury and as a result improves your overall health.
To make the most of your workout, it is recommended that aerobic exercise be performed after anaerobic activities because the combination is more effective than either alone. Also, finding an activity that you enjoy and are passionate about will keep you motivated. Martial arts, yoga, pilates and most sports are just a few examples of activities containing both aerobic and anaerobic periods of exercise. Also consider enlist the support of a professional who can help monitor your progress by measuring your body fat. Any questions, please feel free to contact me! Learn the tricks to PERFORMANCE ENHANCEMENT by following the link or calling 800.980.9172 to talk to a staff member and set up a time to discuss how to reach all your health goals.
Dr. Gordon
Friday, May 8, 2009
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.
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.
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