Toes-spread-out Exercise (TSO)

This is a great exercise for one of the most neglected body parts to stretch and exercise...the FEET! This is especially good for bunion correction.

This exercise involves three distinct toe movements, all of which you perform while keeping you heel and ball of the foot on the ground.

1. Lift and spread out all your toes.
2. Push your little toe down toward the outside of your body.
3. Slowly push your big toe down toward the middle of your body.

4. Repeat 10 times. Rest. Repeat for up 10 15 minutes.

The research study found this exercise was effective for bunion correction.

REFERENCE:
Kima MH, Kwonb OY, KImc SH, Jungd DY. Comparison of muscle activities of abductor hallucis and adductor hallucis between the short foot and toe-spread-out exercises in subjects with mild hallux valgus. J Back Musculoskelet Rehabil. 2013;26:163-168.

2015 for 2015!

Welcome to 2015! The start of a new year is a perfect  time for all of us  to “re-boot” our health habits and set a course that will  lead to a better life over the course of the year.

4 simple daily habits that will benefit you, and just about anyone else, are listed below. They are listed with acronym, 2015 to make it easy to remember them.

2 – 2x/day, take  1-10 minutes to reflect, connect, and appreciate.

• Living our lives today is all about managing distractions and keeping “the main thing, the main thing”. It won’t happen by itself. Reflect on what’s really important and meaningful to you. Some suggestions:

• Have a list (written on a card or on your phone) of your goals, creeds and principles to live by and review it.
• Look at pictures that make you smile. These can be family, friends, pets, beautiful scenery, etc.
• Watch a short video that will make you laugh (laughing is inner jogging).
• Breath deeply, meditate, and focus on who and what matters most in your life.
• Connect with the most important people in your life. Send a text, email, call, visit (“face time”), hand write (!) an old fashioned note, etc. 
• Appreciate what you do have in your life. Feeling grateful is a key attitude for health and happiness.

0 - Consume zero, or as close to zero, trans-fats (hydrogenated oils) and tobacco products.

There are NO benefits to either of these. They are legal poisons.

1 – Exercise at least 1X/day. 

• Use the 3-S method: do something that makes you Sweat, Stretch and/or Strengthen for 20 -40 minutes everyday.
• "Sweat" can be exercise or activity.
• "Strengthen" includes workouts for your core (contact me about this one since so many don't get this right), weights, elastic bands, body-weight exercises, etc.
• Alternate the days on which you do each S.

5 – Eat 5 servings of plant foods, mostly vegetables, each day. 

• If you want to really upgrade your health, eat 5 servings each meal.
• Key foods are Greens, cruciferous vegetables (ie. broccoli, cauliflower, kale, etc.), and a variety of colored foods.

Of course, there are many more actions you can do (and not do) to build greater levels of health and well-being. I will be covering more of these in this blog throughout the year. As always, I’m here to be your health coach and support you toward making your 2015 a year to remember! 

MIGRAINES ARE MORE THAN A PAIN

12 percent of Americans suffer from migraines. One in four families has an affected member. If you or anyone you know suffers with migraines, you know how much time and life is lost waiting for the pain to subside.In addition, after the headache is over there is often a period of fatigue, poor concentration or mood changes. 

The pain of a migraine can be so searing you may feel like drilling a hole through your head. In fact, this was the remedy of choice 3,000 years ago when evil spirits were thought to be the culprit behind migraines.While there are plenty of drugs that combat migraines, no magic bullet exists.

Many migraines have multiple causes, including irritation on the nervous system from the joints of the neck (cervical spine), jaw (TMJ), and head (cranial bones). Chronic strain on the muscles of the head and neck from poor posture or bad movement habits also contribute to migraines. TOO MANY PEOPLE WHO MAY BE HELPED BY CHIROPRACTIC CARE DON'T KNOW IT!

Our treatment approaches include: 1.Adjustments to the neck, jaw, and head (cranial work); 2. Muscle and fascial release (Active Release Techniques or ART, trigger point stimulation, myofascial release); 3. Posture correction exercises and other exercises; 4. Education about job modifications; 5.Co-management with other health care providers, if medication or injection therapy is needed. People in chronic pain, such as migraine headaches, often have bad outcomes. Below is one such story: 

Music legend Ian McLagan has died of complications related to a stroke. He was discovered in his home in Manor last night after he failed to show up for a band rehearsal. He was 69. McLagan was rushed to University Medical Center Brackenridge and placed on life support. He passed away this afternoon at 2:39. "He was a beloved friend to so many people and a true rock n roll spirit," McLagan's manager Ken Kushnick said in an e-mail. "His persona and gift of song impacted the music across oceans and generations."

Though the British Invasion may have led the way, the Small Faces weren’t far behind in the 1960s, with a pounding pub rock driven by McLagan’s keyboard. McLagan’s Hammond B3 swirl would also drive the sound of Rod Stewart and Faces in the 70’s. In later years, McLagan made his home in Central Texas, rekindling his career both as a solo artist and a sought-after sideman recording with the Rolling Stones, Bruce Springsteen and Bob Dylan, among many others. 

In recent years, McLagan had undergone a series of treatments for debilitating migraines. "I've been on about five, six medications over the period of the last 9, 10 years," he told KUT in 2010. "I was starting to feel suicidal."

 "I walked on the stage of the Lucky Lounge one Thursday night and didn't know what the hell I was doing. I started one song about four, five times. I made a joke out of it, but I knew it was the medication and I decided I was going to stop it," McLagan said. "I never took it again, and I actually should have [instead] slowed it down." "I've taken all kinds of medications. Nothing really does it, frankly. Honestly, I think pot is the only that's a real distraction for me and I wish they'd make it legal," he said.  McLagan was set to begin a tour with veteran rocker Nick Lowe in Minneapolis. 
 http://kut.org/post/music-legend-ian-mclagan-dead-69

MIGRAINES ARE MORE THAN A PAIN

12 percent of Americans suffer from migraines. One in four families has an affected member. If you or anyone you know suffers with migraines, you know how much time and life is lost waiting for the pain to subside.In addition, after the headache is over there is often a period of fatigue, poor concentration or mood changes.

The pain of a migraine can be so searing you may feel like drilling a hole through your head. In fact, this was the remedy of choice 3,000 years ago when evil spirits were thought to be the culprit behind migraines.While there are plenty of drugs that combat migraines, no magic bullet exists.

Many migraines have multiple causes, including irritation on the nervous system from the joints of the neck (cervical spine), jaw (TMJ), and head (cranial bones). Chronic strain on the muscles of the head and neck from poor posture or bad movement habits also contribute to migraines. TOO MANY PEOPLE WHO MAY BE HELPED BY CHIROPRACTIC CARE DON'T KNOW IT!

Our treatment approaches include: 1. Adjustments to the neck, jaw, and head (cranial work); 2. Muscle and fascial release (Active Release Techniques or ART, trigger point stimulation, myofascial release); 3. Posture correction exercises and other exercises; 4. Education about job modifications; 5. Co-management with other health care providers, if medication or injection therapy is needed.

People in chronic pain, such as migraine headaches, often have bad outcomes. Below is one such story:

Music legend Ian McLagan has died of complications related to a stroke. He was discovered in his home in Manor last night after he failed to show up for a band rehearsal. He was 69. McLagan was rushed to University Medical Center Brackenridge and placed on life support. He passed away this afternoon at 2:39. "He was a beloved friend to so many people and a true rock n roll spirit," McLagan's manager Ken Kushnick said in an e-mail. "His persona and gift of song impacted the music across oceans and generations."

Though the British Invasion may have led the way, the Small Faces weren’t far behind in the 1960s, with a pounding pub rock driven by McLagan’s keyboard. McLagan’s Hammond B3 swirl would also drive the sound of Rod Stewart and Faces in the 70’s. In later years, McLagan made his home in Central Texas, rekindling his career both as a solo artist and a sought-after sideman recording with the Rolling Stones, Bruce Springsteen and Bob Dylan, among many others.

In recent years, McLagan had undergone a series of treatments for debilitating migraines. "I've been on about five, six medications over the period of the last 9, 10 years," he told KUT in 2010. "I was starting to feel suicidal." 

"I walked on the stage of the Lucky Lounge one Thursday night and didn't know what the hell I was doing. I started one song about four, five times. I made a joke out of it, but I knew it was the medication and I decided I was going to stop it," McLagan said. "I never took it again, and I actually should have [instead] slowed it down." "I've taken all kinds of medications. Nothing really does it, frankly. Honestly, I think pot is the only that's a real distraction for me and I wish they'd make it legal," he said.  McLagan was set to begin a tour with veteran rocker Nick Lowe in Minneapolis. 

http://kut.org/post/music-legend-ian-mclagan-dead-69

Texting Is A Pain In The Neck!

Smartphones, tablets, laptops, e-readers and other electronic devices are causing havoc with their users spines.
 
People between the ages of 30-50, are sending and receiving on average at least five or six text messages on a daily basis. 

People under the age of 30, average sending a minimum of 3,000 text messages per month. In many cases, the volume is much higher.

79% of 18-44 year olds  have their phones with them 22 hours a day.

There's even a new term for people developing headaches, neck and shoulder pain, and back pain from using these devices: Text Neck.

Text Neck is an overuse syndrome involving the head, neck and shoulders, usually resulting from excessive strain on the spine from looking in a forward and downward position at any hand held mobile device, i.e., mobile phone, video game unit, computer, mp3 player, e-reader. This can cause headaches, neck pain, shoulder and arm pain, breathing compromise, and much more. 

What to do? I recommend these following:

1. See your Chiropractor. Chiropractors are the spinal health and posture experts. We can examine and find the cause(s) of your pain and poor posture and develop a treatment plan specifically for you to get results.

2. Practice good posture habits (ergonomics) when using your mobile device. These include:

• Hold your phone close to your body and at approximately eye level. To do this keep your elbows close your body, bend them so your phone is now eye level.

• Avoid using mobile devices while in bright sun light. Straining to see the screen leads to jutting the chin forward, shifting work from the spine to the muscles that hold up the head. 

• If sitting on a couch or chair, provide yourself with good back support (a pillow will work), then place pillows on your lap to support your arms and raise your phone closer to eye level. This also works well when using your iPad or laptop as well.

• Be mindful of holding your head over your shoulders and frequently perform chin tucks. A chin tuck is a simple stretch that can counteract poor posture. With your head level, simple pull your chin back (like you would be making a double chin), hold a few seconds, and repeat 5-10 times or more as needed.

• If your phone or device has a dictation program, use it!

• The best way to avoid text neck is to limit the use of your mobile device. If you need to send a longer e-mail, wait until you have access to a computer or consider calling the person rather than texting.

3. Exercise  to improve your posture and reverse the effect of Text Neck. This link has a series of 4 good exercises to do: 

http://www.thedoctorstv.com/articles/576-text-neck-exercises



For more information:
http://www.cbsnews.com/news/omg-youre-texting-your-way-to-back-pain/
http://www.acatoday.org/pdf/Technohealthy/Text_Neck.pdf

The Dangers of Chronic Untreated Back Pain

This past weekend I attended a seminar by Dr. James Cox, the renown expert on treating chronic back pain, herniated discs, and stenosis. Dr. Cox is the founder and developer of the Cox Technic, and has published books on Low Back Pain and Neck and Shoulder Pain which are in their 7th and 4th printings respectively.

Some key points covered that all people with ongoing or returning spinal pain conditions should know:

~ Back pain that recurs or is ongoing and chronic causes nerves for pain and the sympathetic nervous system to grow in the joints and the discs of the spine. That means that each episode of back pain will be worse due to an overreaction of the nervous system. Pain that would previously have been a 3 then feels like a 9. Pain trains the brain to amplify pain signals. Then, even slight movements or activities set it off.

~ Chronic pain physically changes the brain, making it more susceptible to sensing pain. 

 ~13% of people with chronic back pain are suicidal.


~ Chiropractic adjustments and exercise decrease the brain's pain perception.


~ 3/4 of the people with herniated discs do not have nerve pain.

~ Sciatica (leg pain) without back pain is chemically based. Disc material leaks out and irritates the nerve.

~ Chiropractic adjustments reduce pressure in the spinal discs.

SMOKING IS A PAIN IN THE BACK!

Smoking contributes to chronic back pain. A new Northwestern Medicine study has found that smokers are three times more likely than nonsmokers to develop chronic back pain. If you want to lessen your chances of chronic and often debilitating back pain, avoid cigarettes.

How this happens is fascinating. Smoking stimulates parts of the brain that register pain signals, making them more sensitive. Essentially, if a pain signal from back pain would normally be 3, smoking primes the brain to register it as a 7. There seems to be a connection to addiction, so smokers who stop smoking show a lowered sensation to the chronic pain.

Medications, such as anti-inflammatory drugs, were shown to help manage pain, but it didn't change the activity of the brain circuitry. These overactive circuits remained ready to fire and flare up causing ongoing back pain.




http://www.sciencedaily.com/releases/2014/11/141103142320.htm