Build a Stronger Core for Better Balance, Less Low Back Pain and Greater Well Being.
ChiroElite Chiropractic is having a new patient challenge/competition: Core Strength. A good majority of patients and public alike sit for most of their work day. Sitting has been labeled the new smoking. It not only tightens muscles in your back and legs but also prevents many muscles from being used. This tightness and weakening can wreak havoc on your back, SI joints and even cause issues such as sciatica and digestive problems.
Over the years I've done quite a bit of core strengthening both at the gym and in my living room. Many exercises require equipment of some sort but there are also quite a few which don't need anything. The latter just call for yourself and a soft surface incase you lose your balance and take a tumble. However, to really be able to do a full assortment of exercises, a few basic pieces of equipment are handy to have. This includes a yoga/exercise mat, swiss ball, stabilizer platform and the optional kettle bell weight.
Here are the three core challenge exercises we're doing at the clinic:
1. One-Legged Floor Touch
Stand on one leg. Reach down with both hands to touch the floor, keeping the weighted leg straight. Kick your other leg straight behind you so you make a horizontal line with the ground from head to toe. Come back up and repeat a total of 15 times per side.
2. Unbalanced Squat
Standing on an uneven surface, stabilizer platform or bosu ball; bend your knees as far as you can into a seated squat position. Be sure to keep your back straight by looking up the entire time. Slowly go back to standing and repeat a total of 15 times.
3. Swiss Ball Tuck
Using a yoga mat and swiss ball, climb onto the ball with your feet until you can securing wrap them around the ball to stabilize yourself. Keep your arms extended at all times and look forward to keep your back straight. Bring your knees to your chest as far as you can, being sure your pelvis doesn't rock down or back while do so. Extend back out and do 20 times total.
Our challenge comprises a before and after tally. Counting how many floor touches, squats and tucks patients can do at day one and comparing the improvement at day 30. I encourage everyone to do the same and see how much stronger and more balanced you can become.
Yours in Health,
Remy is the latest addition to the staff here at ChiroElite Chiropractic in Altoona, WI. He jumped right into action on his first day; greeting patients and giving plenty of love with the occasional paper shred when he felt the need. Currently his schedule is Tuesday and Thursday but he is already showing full-time employment potential.
Remy was born December 11 to a Black Lab/German Shepherd female and purebred Black Lab male. There were nine in the litter and he was the first one born. Early on, he showed his leadership skills by masterminding an escape with all his siblings from their pen only to be stopped by the breeder as he led them down the hallway.
Stop by for an adjustment and say hi to Remy while you're here!
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"You are STRONGER than you realize. You are more capable than you can imagine."
The New York Times analysis of 2009 death statistics showed:
These facts are based off of legal prescription drug statistics. An estimated 450,000 preventable medication-related adverse events occur in the U.S. every year. The costs of adverse drug reactions to society are more than $136 billion annually — greater than the total cost of cardiovascular or diabetic care. Looking over records from 1976 to 2006, researchers found 62 million death certificates related to prescription drugs, almost a quarter-million of these deaths were coded as having occurred in a hospital setting due to medication errors. How is this considered normal? -Jeff Roberts, www.collective-evolution.com
Benefits of Trigger Point Therapy at ChiroElite Chiropractic + Rehab:
A trigger point is a tight area within muscle tissue that causes pain in that muscle or other parts of the body. A trigger point in the gluts, for example, may reduce referral pain in the low back. The pain may be sharp and intense or a dull ache.
Trigger point therapy is specifically designed to alleviate the source of the pain through cycles of isolated pressure and release. In this type of rehab process, the recipient actively participates through deep breathing as well as identifying the exact location and intensity of the discomfort.
The results and benefits of trigger point therapy are releasing constricted areas in the muscles thus alleviating pain. You can experience a significant decrease in pain after just one treatment. Receiving chiropractic with trigger point therapy on a regular basis can help naturally manage pain and stress from acute or chronic injuries.
Trigger point therapy is just one of the many techniques Dr. Thomas Pellatt, DC uses to compliment chiropractic adjustments. Others include Active Release Technique, active and passive stretching and Activator Methods. Call 715.832.9725 or use or appointment scheduler to reserve you first visit today!
A healthy mind and body should not be expected. It's earned through smart choices, hard work and dedication.
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The brain uses a quarter of the body's entire energy supply, yet only accounts for about two percent of the body's mass. So how does this unique organ receive and, perhaps more importantly, rid itself of vital nutrients? New research suggests it has to do with sleep.
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Chiropractic has positively changed the lives of many infants brought into ChiroElite Chiropractic. If your child is experiencing challenges in staying healthy or is crying excessively with no apparent reason, try getting them adjusted by a chiropractor. Dr. Thomas Pellatt D.C. specializes in a gentle yet effective approach to pediatric care which gets results.
Do you think you're getting enough water throughout your day? If not, this illustration could put the positives into perspective and help you avoid the negatives of not drinking enough.
If your feet and low back hurt by the end of the day, it's not normal. It could be effectively treated with a simple change of your shoes.
I had heard all about barefoot shoes for years before trying them myself. The Vibram Five Fingers were the popular choice and I had tried them early on at the store. However, I disliked the fabric between my toes and the need for special socks so I decided not to buy.
Fast forward 5 years and many hours a day on my feet later. I began to experience incredible soreness in the soles of my feet along with low back stiffness. The last thing I considered were my shoes. Especially since I had purchased expensive running shoes with plenty of squishy comfort. I was even given gifted a pair of custom made orthotics from my previous employer, which actually made my feet hurt more.
Nothing helped until I revisited the barefoot shoe. I was at a running store in Park Ridge, IL and came upon a sale on New Balance Minimus shoes. They were the last ones in stock, my size and only $40. I began wearing the shoes at work and quickly noticed a difference. By the end of the day, I had zero pain in my feet and my low back was still ready to go eight more hours. I began wearing those shoes everywhere.
Being able to feel the ground underneath you as you walk and even notice slight inconsistencies within the sidewalk was an interesting concept. I no longer stubbed my toes and over time began noticing better overall balance as I walked over uneven terrain. I was hooked and haven't gone back since.
Barefoot shoes seem to work much like a bicycle seat.
If you look at all the seats available for bicycles, you notice there are more than just a handful. There are gel, foam, leather, skinny, fat, etc. The extremely comfy and thick ones can actually be bad for you. Your sit bones in your pelvis need to be properly supported and if not, your tailbone may begin taking on some of the weight. Your tailbone is not a good support structure for weight and if irritated can lead to pilidonal cysts. You'll notice long distance cyclists have some of the hardest seats even though they're riding for hundreds of miles. It can be either leather or fabric, but in either instance there's hardly any squishy comfort.
Now going back to barefoot shoes. The feet should be properly supported by your heel, toes and the ball of your foot with the arches intact and not touching the insert of your shoe. If there's too much cushion, your arches no longer have an effect as your entire foot sinks down into the sole. If your arches are no longer needed, wouldn't it make sense that they would begin to lose strength and slowly flatten? Improper arch support then has a laundry list of health problems including plantar fasciitis, uneven gait, knee pain, hip pain, low back pain, etc, etc.
Here's the summary to this post. If you are working long hours on your feet, have fallen arches or would just like a more natural walking/running gait; look to barefoot shoes for relief.
Written by: Dr. Thomas R Pellatt, DC
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Thomas R. Pellatt, DC
Chiropractor and Owner of ChiroElite Chiropractic + Rehab in Altoona, WI