When possible, avoid stretches that place your lower back into flexion and rotation (bending and twisting). Discs can be injured from either too vigorous or too prolonged of a stretch in this position.
Happy Friday!
|
Save your back.
When possible, avoid stretches that place your lower back into flexion and rotation (bending and twisting). Discs can be injured from either too vigorous or too prolonged of a stretch in this position. Happy Friday!
0 Comments
Don't let a case of the Mondays get to you. Set the tone right for the whole week. Have a super Monday!
Strengthen your core: Reverse Crunch 1. Lie on your back on the floor with your palms facing down. Bend your hips and knees 90 degrees. Tip: Gently exhale and engage your abs/core muscles to support the spine. 2. Raise your hips off the mat and roll your spine up off the mat, and hold. Tip: Round your back by rolling your hips and pelvis toward your chest, instead of simply raising your legs. This will help isolate the abs, instead of working your hip flexors. Image: Beth Bischoff 3. With control, return to the starting position by lowering your spine and hips. Tip: Do not stress your lower back. You should feel the burn in your lower abs, not your lower back. Happy Friday! Made New Year's resolutions? Whether it was to lose weight to be healthier, to eat better, or to make goals and take actions towards it, stick with it! Just like the exercises I prescribe, consistency is key!
As we prepare to enter the New Year and set new goals and resolutions, remember that "those who do most, dream most". Have a healthy, safe and happy New Year! - Dr. Eve
How long should you hold your stretch? There exists some controversy over how long a stretch should be held. A good common ground seems to be about 20 seconds. If you're under 40, hold your stretches for 15-30 seconds. If you're over 40, hold them for 30-60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Children, and people whose bones are still growing, do not need to hold a passive stretch this long. Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people. Spend twice as much time stretching your tight muscles as your flexible muscles - focus on problem areas. Many sources also suggest that passive stretches should be performed in sets of 2-5 repetitions with a 15-30 second rest in between each stretch. Remember to warm-up and to avoid overstretching. Stretching should not be painful. Happy Friday! The first big snow fall is expected this evening in the GTA. Snow shoveling is a leading cause of back injury in winter months. Here are some tips to protect your back this winter from the Ontario Chiropractic Association:
...The thigh bone’s connected to the hip bone. The hip bone’s connected to the backbone. The backbone’s connected to the neck bone... We learn early on that our body is all connected. When there is a long standing problem somewhere in your body, chances are the problem is connected in some way to another area of your body. For example, if your feet are hurting, it may alter the way you stand or walk, leading to problems at your knees, hips and/or lower back. So what happens when your head is shifted forward? Make an appointment with Dr. Eve and find out where your head is! |
AuthorDr. Eve Choe is a Toronto-based chiropractor, and certified posture expert, acupuncture & orthotics provider. Archives
November 2023
Categories
All
|