Posts Categorized: Fix News

24
August 2017
People gesturing thumbs up - Feldenkrais San Diego

It might sound hackneyed but the Romans had it right – a healthy mind in a healthy body. Not only does physical fitness contribute to our overall health, but also nourishes the soul and even boosts brain functions. This is the philosophy behind Feldenkrais.

Whether you have suffered a serious injury, want to get rid of stubborn pain or simply want to find a new and unorthodox exercise routine, Feldenkrais might just be the right thing for you! Read on to find out more about the method and its benefits. You’re bound to be intrigued enough to look for Feldenkrais in San Diego and give it a try.

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24
August 2017
Chiropractor Mira Mesa Showing a Skeleton Model of the Spine to Patient

It happens to the best of us – one day you’re 18 without a care in the world and good posture is the last thing on your mind, the next you’re pushing 50 and can hardly sit up straight or bend your knees without grunting. It simply can’t be helped. Or can it? If you live in Mira Mesa, you might want to pay a visit to a local chiropractor and see for yourself that they can do wonders. But what type of chiropractic do you need?

We’ve previously discussed how chiropractic can have a beneficial effect on the whole body, not just treat your neck and lower back pain. Depending on why you want to reach out to a chiropractor, you may opt for an injury chiropractic treatment (in case of injury, to help you out with any aches and pains) or preventative maintenance chiropractor treatment (focusing on spinal correction, injury prevention, and health maintenance).

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18
July 2017
Hand Massage - Active Release Technique San Diego CA

Various conditions can result from repetitive use, muscle strain or acute trauma, ranging from shoulder pain to carpal tunnel syndrome. For instance, muscle overuse leads to the appearance of adhesions/fibrosis in the soft tissue, causing acute conditions such as pulls and tears, micro-trauma (the accumulation of small tears), or hypoxia (lack of oxygen). As a result, dense scar tissue is formed in the affected area, ‘’binding up’’ the tissues and causing muscles to shorten and become weaker, reducing the range of motion and causing pain.

 

Active Release Techniques (ART) is regarded as a gold standard for treating soft tissue injuries. This treatment focuses primarily on relieving the tension built-up in the soft tissue through the removal of adhesions/fibrosis. In essence, ART is a soft tissue movement-based technique. It is used both in diagnostics and treatment.

 

Active Release Technique is gaining ground in San Diego CA due to its proven efficiency and long-term benefits. Read on to find out more about this state-of-the-art treatment!

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17
July 2017
Chiropractor doing neck adjustment - Chiropractor Carmel Valley

Most people wrongly assume that chiropractic care is only efficient for lower-back and neck pain. Chiropractic may have focused solely on these issues at its onset but has since significantly expanded its scope of application. As traditional medicine progressed so did chiropractic; new insights into the functioning of the nervous and the immune system opened up many possibilities for chiropractic care to evolve.

The musculoskeletal system and its effect on the whole body are chiropractic focal points, with chiropractors regarded as specialists in musculoskeletal injuries. Additionally, chiropractors focus on how the issues in the nervous system affect the musculoskeletal system and vice versa.

Chiropractors are trained in techniques that boost the wellness and well-being of the whole body in addition to the directly treated areas, such as the lower back or neck. Still, there are certain ailments that are reserved for MDs, such as infections, fractures, broken bones, tumor and surgeries in general.

Let’s take a look at the areas in which chiropractic has proved its long-term efficiency.

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13
June 2017
Human immune system attacking a virus - Chiropractor San Diego

Various studies have shown a positive influence of chiropractic treatments on the immune system and general health. In this article, we are going to give an overview of the vitality of the immune system and how chiropractic adjustments can help to boost it, consequently boosting the power of our bodies to fight off numerous diseases.

The role of the immune system

Our immune system is instrumental in protecting our organism against infections, more specifically, infectious organisms. The immune system helps our body in preventing these infections from entering the system in the first place, as well as fighting them.

The immune system is made of proteins, tissues, white blood cells and organs such as the spleen, lymph nodes and the thymus. All together, they influence the strength of the immune system and its ability to fight infections.

Issues associated with the immune system

There are various issues that can arise due to the immune system not being strong enough. They include autoimmune disorders, where the immune system essentially turns on itself, immunodeficiency disorders, allergic disorders, and cancer.

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08
June 2017
Pregnant woman during therapy - Chiropractor San Diego Downtown

During pregnancy, women should take extra care of their body to ensure a safe delivery, health of the baby as well their own. Increased stress on the spine, joints and pelvis due to weight gain not only causes pain and discomfort but can also lead to more permanent health issues, such as increased back curve, changes in normal posture and protruding abdomen.

Luckily, chiropractic care is found to be very beneficial to pregnant women. Let’s take a look at the overview of chiropractic benefits to women in pregnancy.

Safety of chiropractic care during pregnancy

It’s important to know that no known contraindications to chiropractic care in pregnancy exist. In fact, most pregnant women (as well as women who are trying to conceive) are advised to have chiropractic care as part of their pregnancy wellness routine.

Chiropractors who provide pregnancy care typically use adjustable tables and also employ chiropractic techniques that don’t involve the unnecessary pressure on the woman’s abdomen.

In addition, chiropractic care during pregnancy involves a series of special exercises and stretches.

Benefits of chiropractic care in pregnancy

During pregnancy, a number of physiological and endocrinological changes occur in a woman’s body to help create the environment for the fetus. We have already mentioned that these changes can cause stress to the spine, joints, and pelvis, none of which should be overlooked.

Here’s how chiropractic care helps to balance the changes during pregnancy.

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26
May 2017
Woman under Stress - Personal Training San Diego

When we say stress, we often mean emotional stress caused by various personal issues, family troubles, work-related stress, etc. However, there are different types of stress and also different ways to manage it. Regardless of the type of stress, there’s no denying that physical exercise is vital in stress management.

 

Take a look at the breakdown of different types of stress and what you can do to secure the well-being of your body and mind.

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13
December 2015

We all know that our patients are doing good things for their bodies while we are with them, but probably not during the other hours of the week. Especially the prolonged time they potentially spend sitting which is no considered detrimental to their health. As healthcare professionals we see the effects of this everyday in the form of poor posture however we continue to overlook it as something benign that naturally occurs over time without consequence. According to the American Journal of Pain Management “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” (1) There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society. (2)

Another fairly new risk factor that is starting to become more common is excessive usage of mobile phones, tablets and PCs. Over the past seven years mobile device usage has grown from .3 hours a day to 2.8 hours a day for the average adult. Comparatively our computer use has remained about the same over the same time period at 2.4 hours per day. (3) A recent article by Kenneth Hansraj, MD the chief of Spine Surgery at New York Spine Surgery and Rehabilitation describes that as the head tilts forward its weight effectively goes from 10 to 12 pounds in the neutral position to as much as 60 pounds at 60 degrees of flexion, which is the typical position that we have while using a mobile device. (4)

Over time this forward head position leads to ligamentous creep deformation having lasting neurophysiological effects. This was demonstrated with a feline study that found the creep deformation that occurred over the first 30 minutes did not recover with 10 minutes of rest and was present up to seven hours later. (5)

The other finding of this research was even more alarming: the primary risk factor was not the load but rather the duration of the load. The implication of this is concerning given we spend an average of 2.8 hours a day using our mobile device.

In addition to the ligamentous deformation, muscle adaptations occur resulting in the ‘Upper Cross Syndrome’ as described by Janda. The UCS is characterized by tightness of the upper trapezius, levator scapula and pectoral muscles along with weakness of the deep cervical flexors and middle to lower trapezius muscles.

As these postural changes occur with the neck and upper body, our lower body becomes susceptible to adaptions as well. These include weakened back muscles as evident in a study by Sanches-Zuriaga that found a decrease in low back muscle activation after soft tissue creep, suggesting that prolonged or repeated flexion could increase the risk of injury. (6) These findings support the fact that prolonged sitting should be interrupted with breaks in order to decrease this risk along with exercise intervention.

For the purpose of this article the focus will be on the Active Subsystem (spinal muscles) as described by Panjabi in his spinal stability system model. The following five exercises can be used for most clients requiring minimal time and no equipment. These exercises will not only help with preventing the above-described deformation and adaptation risks, but also encourage clients to stand up regularly and perform mini exercise breaks throughout the day.

We will start with the forward head posture as described by Harman and colleagues who found that this position is associated with weakness of the deep cervical flexor and mid thoracic scapular retraction muscles. (7) Additionally, shortening of the opposing cervical extensors and pectoral muscles was also noted. A combination of strengthening exercises for the deep cervical flexors and scapular retraction muscles coupled with stretching of the cervical extensor and pectoral muscles was performed for 10 weeks. The findings of the study demonstrated that a short, home-based targeted exercise program can improve the postural alignment related to forward head posture.

Based on the above findings the following three upper body exercises are suggested given they are ‘low-barrier’ homework for clients that they can perform daily without any equipment.

As described earlier, prolonged sitting and its effect on posture is not limited to the upper body alone but also affects the lower body. Tightness of the hip flexors along with an inhibition of the extensor muscles can lead to an aberrant motor pattern know as “gluteal amnesia” according to McGill. (8) He recommends exercises to enhance gluteal muscle function to unload the back in additional to hip flexor mobility with specific psoas muscle targeting.

Based on the above findings the following three upper body exercises are suggested given they are ‘low-barrier’ homework for clients that they can perform daily without any equipment:

 

Head Retraction

Head-retraction_2Begin seated, or standing, looking forward with shoulders back with good neutral posture. Activate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position. Beginners should start with 3 sets of 10 repetitions.

 

Shoulder Retraction
Begin standing in good posture. Shoulders should be back and head up. Bend elbows to Scap-retraction_1-90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions.

 

 

 

 

Doorway Chest Stretch

Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly

Chest-Stretch-1below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side.

As described earlier, prolonged sitting and its effect on posture is not limited to the upper body alone but also affects the lower body. Tightness of the hip flexors along with an inhibition of the extensor muscles can lead to an aberrant motor pattern know as “gluteal amnesia” according to McGill. (8) He recommends exercises to enhance gluteal muscle function to unload the back in additional to hip flexor mobility with specific psoas muscle targeting.

Here two very effective and easy to perform exercises that clients can do during short exercise breaks throughout the day:

Standing Hip Flexor Stretch
Begin standing in front of a chair about 18 inches away. Place one foot flat on the chairHip-flexor_1seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each on each side.

 

 

 

 

Glute Hip Bridge

Begin lying on floor, facing up. Bend knees so feet are firmly on floor and arms extended

  1. HP1214_2to sides. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets. Initially, you may develop some cramping in the back of the thigh. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for 3 sets.

All of the above displayed exercises are easy to execute and include minimal risks if performed as prescribed. Most important here is the regular execution and mid- to long-term adherence to the program. A calendar that reminds clients of the exercises and allows them to check off performed sets and reps could be a nice motivation for them and helps you track their compliance.

13
October 2015

Lemons are vitamin C rich citrus fruits that enhance your beauty, by rejuvenating skin from within bringing a glow to your face. One of the major health benefits of drinking warm lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy.

Lemon water flushes out toxins and is extremely beneficial for the body.


Warm lemon water serves as the perfect ‘good morning drink’, as it aids the digestive system and makes the process of eliminating the waste products from the body easier. It prevents the problem of constipation and diarrhea, by ensuring smooth bowel functions.

Nutritional Value Of Lemons

A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fiber. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.

Lemon, a fruit popular for its therapeutic properties, helps maintain your immune system and thus, protects you from the clutches of most types of infections. It also plays the role of a blood purifier. Lemon is a fabulous antiseptic and lime-water juice also works wonders for people having heart problems, owing to its high potassium content. So, make it a part of your daily routine to drink a glass of warm lemon water in the morning and enjoy its health benefits. Read on for more interesting information on the benefits of warm lemon water.

16 Health Benefits Of Drinking Warm Lemon Water

    • Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies

    • Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial

    • It balances maintain the pH levels in the body

    • Having warm lemon juice early in the morning helps flush out toxins

    • It aids digestion and encourages the production of bile

    • It is also a great source citric acid, potassium, calcium, phosphorus and magnesium

    • It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases

    • It helps reducing pain and inflammation in joints and knees as it dissolves uric acid

    • It helps cure the common cold

    • The potassium content in lemon helps nourish brain and nerve cells

    • It strengthens the liver by providing energy to the liver enzymes when they are too dilute

    • It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief

    • It is of immense benefit to the skin and it prevents the formation of wrinkles and acne

 

  • It helps maintain the health of the eyes and helps fight against eye problems

  • Aids in the production of digestive juices

  • Lemon juice helps replenish body salts especially after a strenuous workout session

 

Packed with all the goodness, make it a point to begin your day with a glass of warm lemon water. Its cleansing and healing effects will have positive effects on your health in the long run. However it is very important to note that when lemon juice  comes directly in contact with the teeth, can ruin the enamel on the teeth. Hence, it is advised to consume it diluted and also rinse your mouth thoroughly after drinking lemon juice.


02
October 2015

INJURY PREVENTION & RECOVERY
Use Your Foam Roller the Right Way
Don’t overdo it with the self-massage tool.
By Carl Leivers


Despite the foam roller’s popularity, Richard Hansen, a Boulder, Colorado-based sports chiropractor, says it “shouldn’t be considered the silver bullet for at-home therapy.” Hansen, who treats recreational runners as well as Olympians, warns that incorrect use may cause muscle damage.

Follow these guidelines to use the foam roller safely and effectively:

Roll For Recovery, Not to Treat Injuries

Rolling an injured area can aggravate damaged muscle tissue, particularly in the first few days after the injury. The foam roller is more effective at assisting recovery. It stimulates blood flow, breaks up scar tissue, and helps increase the muscle’s range of motion.
Keep It Light

Aggressive foam roller use may feel good, but it can override your pain sensation. When that happens, it’s possible to use too much pressure or work too long on a particular muscle. “Just because it hurts doesn’t mean it’s more effective,” Hansen says. “It’s better to underwork tissue than overwork it.” Make sure to avoid bony areas and places where tendons attach. If you’re dealing with IT band syndrome, focus on the middle, not the insertion points of the knee and hip tendons.
Time It

Hansen recommends using the foam roller after your workout, rather than before. Begin by lightly foam rolling an area for 30 seconds, then gently stretch the area for 10 seconds. You can repeat that cycle up to three times on each body area. Hansen says that the foam roller should be just one piece of your recovery process, not your only “go-to” technique.