All About Stretching

This is a repost from the Millar Chiropractic Clinic website.

All About Stretching

Static stretch Before or After a Workout?

Whether it's best to stretch before or after a workout tends to be a controversial subject among fitness experts. It really depends upon the individual and the type of activity they are doing.  Ultimately, it's best to do whatever works best for you. The important thing is to make regular stretching a part of your exercise routine. Recent studies seem to indicate that slow, easy stretching (or what we call static stretching) may temporarily reduce muscle strength and power, so if you're a competitive athlete, it is best to wait until after competition or exercise to perform static stretching. People who are thirty years old and up, especially if they've already had back issues, may still benefit from at least some static stretching before they workout. The objective is to ready the joints, ligaments, and musculature of the lower back. Static stretching of the large muscles of the legs - the quadriceps, hamstrings and calves - helps to also elongate and loosen the lower back muscles and related structures. So, for many of us, performing a slow, easy static stretch routine first, followed by a brief dynamic warm-up, is the best way to help ensure a safe and enjoyable workout.

You may be wondering what the big deal is about stretching.  Well, first and foremost, stretching is important because it helps to improve your flexibility and lengthen your muscles.  Also, when you stretch and lengthen the major muscles of your legs ( the quadriceps, hamstrings, and calf muscles) you also lengthen and loosen the muscles of your lower back, which can help relieve and prevent lower back pain. Similarly, when you stretch your arms and shoulders, that can have a positive effect on your middle and upper back too.

Recent exercise physiology studies indicate that it is best to do slow, static stretching after exercise rather than before.¹ Before you exercise, try performing more "dynamic" warm-ups, such as light jogging, arm circles, jumping jacks and other large movements like twisting your torso side to side.  This will help to get your muscles warmed up and ready to work out.   If you have back problems though, it's a good idea to also do the familiar static stretches even before the dynamic warm-up!

Take your time when you stretch.  You can't hurry a stretch, and if you rush, you risk pulling or straining a muscle.  Ideally, include ten or fifteen minutes of stretching as part of your regular exercise routine.

Static stretching should be performed very slowly and gently.  Don't push it or try to stretch further than what feels comfortable.  Stretching is a Zen-like activity - being mindful of what you are doing and how your body feels.  Just relax and enjoy the feeling of lengthening your muscles.

Your breath is also very important.  Taking slow, deep breaths will help you and your muscles relax, allowing you to get the most benefit from your stretching time.

It also helps to visualize (hold a mental image in your mind) of the muscles you are stretching. This will help you to establish a brain-muscle connection, making your muscles smarter!

Here are a few basic static stretches to get you started:

• Start with stretching your hamstrings while lying on your back with one knee bent and that foot on the floor.  You will be stretching the hamstrings (back of the thigh) of the opposite leg.  Holding your other leg behind your knee, gently bring your leg toward your chest.  When you feel a comfortable stretch, try to gently straighten that leg to increase the stretch slightly.  Repeat by bending and then gently straightening your leg several times.  Then switch to the opposite leg and repeat the process. Take your time, remember to breathe, and don't try to increase your stretch beyond what is comfortable.
• Stretch your quadriceps next.  These are the muscles that make up the front of the thigh.  Stand with your right side next to a wall and place your right hand on it for balance.  Bend your left leg and use your left hand to grasp it just above ankle.  Gently bring that left heel close to your buttock as you feel the stretch in the front of your left thigh.   Try to keep your thighs parallel while you do this. Briefly hold this stretch, take a few nice, relaxed breaths, and then repeat on the opposite side.
• To stretch your calves, stand facing a wall, both feet forward and your hands lightly placed on the wall a little lower than shoulder height.  Bend one knee and place the foot of the opposite leg directly behind you. Your weight is focused on your front leg. The back knee should be almost straight and the back heel should be on or close to the floor to stretch the calf muscles.  Hold this stretch for approximately ten seconds, feeling the calf gently stretch as the back heel reaches toward the floor.  Repeat on the other side.

¹Behm DG, et al: Effect of acute static stretching on force, balance, reaction time, and movement time. Med Sci Sports Exercise (36(8):1397-1402, 2004.

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Backpacks & Back Pain

This is a repost from Millar Chiropractic Clinic website.

Backpacks & Back Pain 

Chronic back pain is prevalent among American adults, but in recent years, an increasing number of young children have also been plagued with chronic back pain.  What used to be a rare occurrence is unfortunately becoming pervasive and we now see chronic back problems beginning much earlier than it has in previous generations.  According to the A.C.A. (American Chiropractic Association) carrying overweight backpacks is a major factor.  Each year, thousands of children are treated in the emergency room for sprains and strains due to the use of backpacks or other book bags.

Over the last decade, chiropractic physicians have been noticing a significant increase in the number of young children who are complaining about back, shoulder and neck pain. This new back pain trend among our youth isn't really surprising when you consider the disproportionate amounts of weight carried in their backpacks.  It's even worse when a backpack is carried just over one shoulder instead of distributing the weight over both sides of the body, which some studies have indicated could worsen the abnormal curvature of the spine in scoliosis patients.

Rolling book bags are a great alternative if your child's school allow them.   In some cases schools will only allow rolling book bags if it is deemed medically necessary.
The good news is that increasing numbers of text books are becoming available in digital form, and more school systems are adopting the use of iPads and other tablets, which can substantially reduce the weight of the backpacks our children carry. In the meantime, here are some tips for lowering the risk of strains and sprains: 

• Your child's backpack should ideally not weigh any more than ten percent of their body weight. Notice if your child leans forward to support the backpack.  If so, it is probably too heavy for your child.
• The ACA suggests that backpacks should not hang more than 4" below the waistline to lessen the risk of straining the shoulders.
• Try to make sure the weight of the backpack is evenly distributed across your child's back.  Having a well designed backpack with various compartments can help with this.
• Look for a backpack that include a waist strap which can help distribute the weight of the pack even more.
• Avoid buying an extra large backpack which becomes tempting to fill with more than is actually necessary.  A smaller pack will force you to pare down what is carried to the absolute essentials.
• Don't let your child be a "one-strapper" - encourage your child to always use both straps when carrying a backpack, which will better distribute the weight across his or her body.
• It is important to have wide, padded shoulder straps for comfort, and also make sure the straps are adjustable.  See additional ACA recommendations.
• If your child has a school locker, encourage them to use it between classes to unload unneeded books.
• Speak with your child's teachers to see if they can leave the heaviest books at home (or get an extra set to use at school) and just carry handouts back and forth, to reduce weight even further.

 

How can Millar Chiropractic Clinic help?

If your child (or you) experiences any discomfort or pain from backpack use, call Millar chiropractic Clinic for an appointment with one of our chiropractic physicians, who have the training and experience to treat patients of all ages.  You can rest assured that your Millar chiropractor will use a treatment that is gentle and appropriate for children.  Your Millar chiropractor may also offer guidance on exercises and a healthy lifestyle, and when necessary may prescribe the use of a rolling book bag for your child.

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The Importance of Core Fitness

This is a repost from Millar Chiropractic Clinic

The Importance of Core Fitness

Chiropractic and the Core

Chiropractic care helps improve almost everything from a physical point of view. Chiropractic treatment helps your body become the best it can be, by removing limitations to growth and development. When you exercise, it's critical for your joints and musculature to be freely movable. If you're exercising and you have joints with reduced mobility, particularly in the spine, it's easy to get injured. This is analogous to pressing down on the accelerator with one foot while applying the brake with the other. That would be a unpleasant and frustrating ride. Extending the metaphor, chiropractic care helps open up your spinal highways and byways, smoothing out your biomechanical journey so you can get the greatest benefit from your exercise. When you're exercising your core it's very important for all the parts involved to have their maximum range of motion. Chiropractic care helps you get there.

Core fitness used to be the new, trendy concept in fitness, being promoted by exercise, yoga and Pilates instructors. But now, many physicians, including chiropractors, orthopedists, physiatrists and medical doctors, appreciate the importance of a strong core.  Most personal trainers and physical therapists have a repertoire of core exercises that they use with their clients. Core fitness is now a marketing buzzword helping to sell a myriad of products to the fitness-seeking consumer. This has increased the general public's awareness of the importance of a strong core and provides a greater opportunity to participate in this healthy form of exercise.

You may know you have one, but what precisely is your "core" and what are you accomplishing when you train it?  First of all, your core includes the abdominal muscle groups - the  external obliques, internal obliques, rectus abdominis and transversus abdominis; and a group of back muscles - the longissimus thoracis, multifidus, and erector spinae.  Secondly, the reason why having a strong core is so important is because these muscle groups provide a focus or "center" supporting whatever physical work your body is doing. If you have a weak core, other muscles will have to take over, which significantly increases the likelihood of sprains, strains and other injuries.

Years ago, before core fitness became part of the lexicon, there were still plenty of people who had an intuitive understanding of the concept. For many decades gymnastic coaches, ballet instructors, and football coaches utilized strenuous and vigorous techniques that focused on increasing core strength. Middle school and high school gym teachers knew about the core, even back then. Remember push-ups, squat thrusts and jumping jacks? All those traditional exercises (that we used to moan and groan about) worked to train our deep core muscles. We were doing core fitness before there was a "core fitness".

You may be wondering why we even need core fitness today since so much of our daily work involves sitting down.  So many of us stare at computer screens for eight or more hours a day rather than performing the physical work our ancestors did, such as farming or building.  Instead we use a mouse and keyboard and chat on a phone. The long-term result of this more sedentary lifestyle is that muscles, ligaments and tendons lose their integrity. This leads to tight, spastic muscles in the neck and lower back, and weak abdominal muscles, and these issues lead to more serious problems such as chronic headaches, cardiovascular stress, digestive problems, and even depression. We need fitness activities that help to build up our bodies' strength and integrity again, and the best place to start is at the center - by participating in core fitness.

The wonderful thing about core fitness is that there is no equipment required.  Of course you could get a mat and a physioball, but those items are not necessary to work your core.  Try taking a Pilates or yoga class in your community.  Some studios even offer a chance to try a free class to see if you like it.  Learn a few core exercises and begin to do them regularly several times a week. You'll soon begin to notice that you have more energy, sleep better and just generally feel better overall.  You may even notice that your mood has improved. All due to a few planks, push-ups and squats. That's not a bad deal.

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Making a Plan for Success

This is a repost from Millar Chiropractic Clinic website.

Making a Plan for Success

Every successful athlete appreciates the necessity of having a plan for reaching top levels of performance.  This plan includes the optimal amount of rest required, the types of training sessions that produce the best results, the best diet in general and also before and after competitions, and the amount of water needed to remain ideally hydrated.  These are just some of the factors that are considered in an elite athlete's training and lifestyle regimen. Serena and Venus Williams, Michael Phelps, Missy Franklin, Allison Schmitt, Misty May-Treanor, Kerri Walsh and other Olympic gold medalists could not reach the zenith in their respective sports without having a clearly defined roadmap to help them achieve success. Even though we may not have any intention of becoming professional athletes, it is still important to have a plan for success in terms of overall health and well-being.  Most people, however, never consider health and fitness from the viewpoint of creating an actual plan that will ensure success. We forget wisdom of the well known axiom - "if you fail to plan, you're planning to fail" which applies to all aspects of life, including to fitness, health and wellness. Without a plan for optimal health and wellness, we tend to make dietary choices either out of convenience or to satisfy a current craving.  Without a plan for physical activity, we're more likely to lounge on the couch watching television night after night or play video games for hours at a time. None of these activities and habits will help us to attain and maintain optimal health. Instead we end up putting on additional pounds each year, allowing our bodies to deteriorate more with each passing sedentary hour. So what might we do differently if we had a plan for achieving optimal wellness and health? The most obvious answer is that we would enjoy a health-promoting diet and engage in regular vigorous exercise. We would also make it a priority to maintain an appropriate weight for our particular body type and get sufficient sleep each night. Maybe not quite so obvious is taking time out for regular visits to the chiropractor, but chiropractic care is a key ingredient in planning for and achieving long-term health and wellness. Your chiropractor is an expert in human performance and wellness, who can guide you along your journey to optimal health. Your doctor of chiropractic can identify limitations and roadblocks to health that can be corrected with chiropractic care. Appropriate diet, exercise, and sufficient high-quality sleep are critically important to good health. The underlying mechanism that coordinates all your body's activities - the nerve system - needs to be in top shape, too. That's where chiropractic care comes in. Talk your Millar Chiropractor about your plans for your family's health and wellness. He or she will be happy to help design programs that will be effective for your entire family.

How To Get Started? Creating a plan for success in the realm of health and wellness can start right now, in this moment. As with success in any other area of life, success in health begins with a choice and a shift in attitude. Make the decision to be healthy and cultivate the attitude that you are responsible for your own health. With a positive can-do attitude and the freedom that comes with making a choice, you're ready to begin working your plan. Following a healthful eating plan will help motivate you to exercise, and doing regular vigorous exercise will encourage healthful dietary choices.  These two factors work in tandem -  each one supporting and improving the benefits of the other. Start right where you are now - no special preparation is needed.  The most important thing is to start. If you haven't exercised in a very long time, begin by walking five or ten minutes a day for a week. Over the next month, slowly build up your time and then gradually increase your pace. By the time you're able to do 30 minutes of brisk walking, you'll be noticing some amazing changes. To begin eating a healthful diet, a good place to start is with fresh fruits and vegetables. Choose a variety of colors to receive the most benefit. Avoid sweet drinks and cut way down on fast food, sugar and  other empty calories and you'll be on the road to success!

Obesity and Diabetes in Children

This is a repost from Millar Chiropractic Clinic website.

Obesity and Diabetes in Children

The Importance of Exercise and a Healthy Diet

Regular physical exercise and a healthy, whole-foods based diet are the most important steps you can take to prevent type II diabetes and obesity in both adults and children.  It is important to have the whole family commit to a healthy lifestyle, making it easier on everyone by keeping sugary drinks and junk food out of the home.  The time and effort spent modeling good lifestyle behaviors are very worthwhile, resulting in healthier, happier kids who develop good habits that will help them enjoy a happier, healthier life. It is an investment that pays a lifetime of dividends. Be sure to serve protein and healthy fats at every meal, and keep the portions moderate. Eat a variety of protein sources and a variety of fruits and vegetables. It may be necessary to supplement healthy fat intake with omega-3 fatty acids. Good omega-3 sources include salmon, spinach, and walnuts. Kids should do at least 30 minutes of physical activity each day.  Bike riding, walking, swimming, and playing various team and individual sports are good options.  Encourage your kids to try new activities and to select the types of exercise that they find most appealing. As parents, we want to be sure we're exercising regularly, too!

Obesity and diabetes are becoming increasingly prevalent in America's youth. It is an epidemic that is endangering the health and welfare of our youth. In New York City, by the age of 4, there is a one in three chance that the child will be obese. More than 40% of children are at an unhealthy weight at ages 2 and 3.¹ National statistics are similar.

Type II diabetes has traditionally been known as "adult-onset diabetes", but unfortunately more and more children and teenagers are being diagnosed with it these days.  Obesity and the lack of physical exercise are the two major risk factors.

The problems don't end there, as obesity and diabetes contribute to additional serious health problems. Obesity is the leading cause of pediatric high blood pressure and increases the risk of coronary heart disease. Uncontrolled diabetes, over time, can lead to neurological disorders, kidney and/or heart disease, blindness and other issues.

The silver lining to this very dire news is that both conditions are lifestyle-related. Bad diet and lack of exercise cause these conditions which means we have the power to stop this epidemic by making better lifestyle choices. It is well-known that maintaining a healthy diet and getting regular exercise prevents obesity and prevents or delays type II diabetes.^2,3

What can you do to prevent or reverse type II diabetes and obesity in children, and their related health challenges?  As parents, it is important to set healthy standards and model positive behavior for our children. If we make it a habit to eat whole foods and balanced, healthy meals, our kids will follow our lead. If we make regular exercise a priority and keep ourselves fit and trim, our kids are much more likely to do the same. 

Encourage your kids to try sporting activities that interest them, and see if you can come up with some additional activities that will allow the whole family to get some exercise together.  It is important to also limit the time your children spend watching television and playing video games. 

Another key is to encourage your children to drink water and avoid sugary drinks.  Fruit juice is not a good alternative to water, because it contains sugar in the form of fructose which is almost as problematic as the high-fructose corn syrup in sodas and other products. 

According to Yale researchers, sugary drinks are the highest source of added sugar in the typical American diet, and the number one source of calories in the diet of a typical American teenager.  Make sure to read the labels too, as even drinks that are promoted as "healthy" such as vitamin water and energy drinks can be high in sugar and can sometimes also contain dangerous artificial sweeteners and other chemicals.  Visit the Sugary Drink Facts website for more information on the Yale study.

¹"Child obesity picture grim among New York City poor", The New York Times, April 6, 2006.

²Hamman RF, et al: Effect of weight loss with lifestyle intervention on risk of diabetes. Diabetes Care 29:2102-2107, 2006.

³Knowler WC, et al: Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine 346(6):393-403, 2002.

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Do You Suffer from Neck Pain?

This is a repost from Millar Chiropractic Clinic website.

Do You Suffer from Neck Pain?

Neck Exercises

One common cause of neck pain is weakened muscles in the front of the neck and overactive, tight muscles in the back.  Stretching and strengthening these muscles  can help to reduce and prevent neck pain. Here are some exercises to try: Begin by lying flat on your back. Tuck your chin to chest and raise your head no more than an inch off your bed or floor. For best results, hold this position until your muscles fatigue (they may even begin to shake a bit). Relax and lower your head to your starting position. Aim for three repetitions of this exercise, once or twice each day. Sit or stand with your neck tall and erect.  Keeping your chin level, jut your head forward. Next, drop your chin to your neck. Now place your hands on the back of your head to gently encourage a stretch of the muscles at the back of the neck. Hold this position for several seconds. Try to repeat this stretch three to fives times, as often as once an hour, each day. As you look straight ahead, tilt your head to one shoulder using your hand on that side to gently pull your head toward your shoulder. Hold the stretch for several seconds. Repeat this stretch on the other side. Try to repeat this stretch three to five times on each side, as often as once an hour, each day.

Are you one of the millions of Americans who suffer from neck pain?  If so, you certainly have a lot of company.  Almost 75 percent of American adults will suffer from neck pain at some time in their lives. This is not surprising when you consider our anatomy. Think of balancing a heavy bowling ball on top of set of building blocks. Our necks have the challenging job of supporting our heads and allowing full range of movement, which also makes them vulnerable to various injuries of the joints, tendons, ligaments and muscles. Fortunately, there are things we can do to protect our necks and minimize the risk of injury. Practicing good posture each day, consistently stretching and strengthening our muscles, and regular chiropractic treatment can help keep us free of neck pain.

What Causes Neck Pain? 

 

Neck pain can be anything from a mild annoyance to severe and incapacitating. Minor neck pain can be triggered by things like poor posture during various daily activities such as reading, watching television, working at a computer, or talking on the phone - especially if you cradle the handset between your ear and shoulder instead of holding it or setting it down and using the speaker function. Watching television can be especially bad for the neck if you tend to watch lying down, with your head at an awkward angle for an extended length of time.  Keeping your head angled downward while reading or while using a computer monitor which is lower than eye level can also be particularly stressful for the neck. By resting and making an effort to avoid repeating the neck stressing behaviors, minor neck pain will often disappear on its own within a day or two.

Neck pain that doesn't seem to go away or keeps coming back can indicate a more serious underlying problem. Subluxations or misallignments of the vertebrae in the neck; whiplash from a motor vehicle accident or other injury; diseases like inflammatory or degenerative arthritis, congenital malformation, meningitis, or tumors require more than rest. A knowledgeable healthcare professional such as a doctor of chiropractic (DC) can help. He or she can determine whether the cause of your neck pain stems from a minor problem and is treatable, or whether the underlying cause is more serious and requires considerably more extensive treatment. Your Millar doctor of chiropractic will perform a thorough assessment and may then recommend chiropractic adjustments, physical therapy, natural supplements to reduce inflammation, massage therapy, and/or stretching and strengthening exercises. In some cases, they may refer you to an appropriate specialist for further evaluation and treatment.

Preventing Neck Pain

 

What can you do to avoid the need for treatment in the first place? Step one is to pay attention to your posture each day. If your job requires a lot of time spent on the telephone, consider wearing a headset, or if you work in a quiet space at home, perhaps a high quality speaker phone can be a good alternative. Notice if you tend lie down with your head at an uncomfortable angle or slouch while you're watching television. Instead, try sitting upright in a good supportive chair. When you read or study try using a book stand to hold your book in front of you.  There are many stand options for eReaders and tablets too, including covers that not only protect your device but also have a stand built-in which makes reading and watching videos more comfortable and hands-free.  The objective is to avoid having to spend extended periods of time with your head bent forward.  Similarly, if your computer monitor is lower than your eye level, try placing it on top of a stable tower or shelf for better ergonomics.

If you experience neck pain that lasts more than 24 hours, seek the advice of a trained healthcare specialist for the appropriate diagnosis and treatment. And remember, because chiropractors specialize in the neuromusculoskeletal system, they are some of the most well-trained healthcare professionals to consult about neck pain.

Summer is a Great Time for a Road Trip

This is a repost from Millar Chiropractic Clinic website.

Summer is a Great Time for a Road Trip

Vacation Closer to Home

Alabama has wonderful state parks that provide everything you need to have a terrific family vacation closer to home, or an enjoyable day trip.  If roughing it in a tent is not your thing, most parks have a variety of options, from rustic cabins and chalets to hotels with all the standard amenities. One of the Alabama state parks closest to Huntsville is Lake Guntersville State Park located on the banks of the Tennessee River and overlooking the beautiful 69,000 acre Lake Guntersville.  The park offers a beach, golf course, hiking, boating, fishing, and nature programs. About forty minutes away from Lake Guntersville State Park is Cathedral Caverns, a great opportunity to take a tour and explore the amazing underground beauty of Mother Nature.  Summer is a great time to go spelunking, because the caves remain a comfortable (or chilly depending upon your perspective) sixty degrees Fahrenheit. Another nearby favorite is DeSoto State Park a 3,502 acre park at the top of Lookout Mountain, which features enchanting waterfalls, hiking and mountain biking trails, an Olympic swimming pool, playground, fishing, golf, and canoe and kayak rentals.  DeSoto offers a resort lodge, rustic and log cabins, motel rooms, chalets and camping.

Although the high gas prices may keep some families at home this summer, many will still find taking a family road trip too appealing to resist.  Most of us probably have fond memories of the trips we took when we were kids, and idealize the adventure of hitting the open road and exploring this beautiful country with our loved ones.

What can you do to make your car trip more enjoyable?  If you have small children, it is important to plan ahead with activities that will keep them occupied and happy.  So many kids today have portable video games, iPads and other gadgets, but technology doesn't always promote interaction and family unity the way more traditional car games do.  You probably remember playing games with your siblings such as seeing who can spot the most of a certain car, license plate, animal etc., or various guessing or memory games in which everyone participates.  If you have a Kindle or a device with a Kindle App, check out this inexpensive eBook - "Are We There Yet?" with over 140 games, riddles and tongue twisters that require nothing more than a pencil and paper.

Buying fast food for the family can be expensive.  Consider packing healthy snacks like carrot sticks and cucumber wedges, and take along some fresh fruit, pumpkin and sunflower seeds to munch on.  One big benefit of fruits and vegetables is that they will help keep you hydrated.  Don't forget to also take along enough filtered water in a BPA-free container.

If you can, take a cooler and pack a simple lunch for everyone, then stop at a rest area for lunch and have a nice outdoor picnic.  It's much more fun than sitting in a fast food restaurant, and a nice way to create fond memories for your family.   It also gives kids the chance to run around and burn off some off their pent-up energy, and an opportunity for mom and dad to get some exercise too.

Speaking of which, make a point to stop at as many rest areas as you can, so you can move around and minimize the stiffness and achiness that tends to result from extended driving.
Many of our patients like to schedule a chiropractic visit before a big trip to ensure they are in tip-top shape for their vacation, and then right afterward to work out any of the "kinks" that develop from physical strain of driving and riding in a car for many hours, and sleeping on uncomfortable mattresses while traveling.

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