core strength

Don’t just sit there!

in Chiropractor  by November 18, 2021 0 comments

Your Woodbridge, Dale City VA Chiropractor has some tips to help you keep your back pain under control.  The stability ball is a good alternative to a chair.  It helps keep you in a fairly good posture and helps you burn calories and strengthen your core while sitting at your desk.

 

1.) Burn Extra Calories

As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That’s where you come in. While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing the office chair with a stability ball, remind him or her of the added bonus: extra burned calories.

2.) Relieve Back Pain

While you will have to focus on maintaining good posture while sitting on the stability ball, you won’t be as hunched over as you could be sitting in an office chair. But the truth is, sitting on a stability ball isn’t going to bring miracles or completely alleviate any pain you are experiencing. However, with regular exercise and stretching on a stability ball, you may be able to relieve some of the pain you are experiencing. We’ll take a closer look at those options below.

3.) Tone Core Muscles

While we already discussed the negative impacts that sitting in a chair can have on your core strength, did we mention that switching to a stability ball can also help you to sculpt and tone those stubborn abs and obliques? With a stability ball, you are no longer relying on the back of the chair to keep you propped up. Instead you must engage your core, which of course leads to an increase in your core strength. Looking for an extra challenge during the workday?

4.) Induce the Inspiration to Stretch

Maybe it’s just us, but it’s rather difficult as a trainer to sit on a stability ball without taking a break or two during the day to stretch out and relieve some tension. As we stated earlier in the post, the stability ball can relieve some strain you may experience in your back. It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Core time!

in Chiropractor  by October 15, 2021 0 comments

A weak core isn’t always the cause of your back pain but a strong core is never the cause of your back pain.  Especially with all the sitting we do now and with all the covid restrictions some people have let things go.  Your Woodbridge, Dale City VA chiropractor has some core exercises you can do to help prevent low back pain.


Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

 

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Don’t forget the stability ball!

in Chiropractor  by October 30, 2020 0 comments

The stability ball is still a viable option to help keep your core strong and stable.  Even if you have standing desk the times you switch from standing to sitting should be offset with a stability ball.  Your Woodbridge, Dale City VA chiropractor wants to show you the benefits of the stability ball.

1.) Burn Extra Calories

As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That’s where you come in. While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing the office chair with a stability ball, remind him or her of the added bonus: extra burned calories.

2.) Relieve Back Pain

While you will have to focus on maintaining good posture while sitting on the stability ball, you won’t be as hunched over as you could be sitting in an office chair. But the truth is, sitting on a stability ball isn’t going to bring miracles or completely alleviate any pain you are experiencing. However, with regular exercise and stretching on a stability ball, you may be able to relieve some of the pain you are experiencing. We’ll take a closer look at those options below.

3.) Tone Core Muscles

While we already discussed the negative impacts that sitting in a chair can have on your core strength, did we mention that switching to a stability ball can also help you to sculpt and tone those stubborn abs and obliques? With a stability ball, you are no longer relying on the back of the chair to keep you propped up. Instead you must engage your core, which of course leads to an increase in your core strength. Looking for an extra challenge during the workday?

4.) Induce the Inspiration to Stretch

Maybe it’s just us, but it’s rather difficult as a trainer to sit on a stability ball without taking a break or two during the day to stretch out and relieve some tension. As we stated earlier in the post, the stability ball can relieve some strain you may experience in your back. It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Get off your butt

in Chiropractor  by September 25, 2020 0 comments

Sitting seems great and low stress on the low back.  Unfortunately, it adds a completely different stress to the back and it isn’t a better one.  What can happen is all that sitting weakens your core.  Which is never a good idea and your Woodbridge, Dale City VA Chiropractor has some exercises that will help prevent a weak core.

 

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Don’t forget about the stability ball!

in Chiropractor  by October 25, 2019 0 comments

With the standing desk being the new be-all end-all, I want to remind you not to forget about the stability ball.  Yes, I know that was the old be-all end-all.  Your Woodbridge, Dale City VA chiropractor wants to remind you that the stability ball does have some actual benefits that may help you with your low back pain.

1.) Burn Extra Calories

As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That’s where you come in. While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing the office chair with a stability ball, remind him or her of the added bonus: extra burned calories.

2.) Relieve Back Pain

While you will have to focus on maintaining good posture while sitting on the stability ball, you won’t be as hunched over as you could be sitting in an office chair. But the truth is, sitting on a stability ball isn’t going to bring miracles or completely alleviate any pain you are experiencing. However, with regular exercise and stretching on a stability ball, you may be able to relieve some of the pain you are experiencing. We’ll take a closer look at those options below.

3.) Tone Core Muscles

While we already discussed the negative impacts that sitting in a chair can have on your core strength, did we mention that switching to a stability ball can also help you to sculpt and tone those stubborn abs and obliques? With a stability ball, you are no longer relying on the back of the chair to keep you propped up. Instead you must engage your core, which of course leads to an increase in your core strength. Looking for an extra challenge during the workday?

4.) Induce the Inspiration to Stretch

Maybe it’s just us, but it’s rather difficult as a trainer to sit on a stability ball without taking a break or two during the day to stretch out and relieve some tension. As we stated earlier in the post, the stability ball can relieve some strain you may experience in your back. It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

 

Keep up the core!

in Chiropractor  by September 20, 2019 0 comments

Keeping a strong core is still a good way to prevent a low back injury.  It isn’t the only thing you should do but it can help.  Get a regular adjustment from your Woodbridge, Dale City VA Chiropractor and do these exercises!

 

Basic Core Exercises for Beginners

Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

 

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Core Strength

in Chiropractor  by January 11, 2019 0 comments

It may be to late for this weekends snow but keep this in mind for next time.  Better yet start now!   Your core strength is very important especially if you are going to do some twist movements like snow shoveling.  Once you build up your core it is fairly easy to maintain with activities such as walking.  In other words, get your butt out of your chair.  Your Woodbridge, Dale City VA chiropractor has some basic core exercises you should start with.

 

Basic Core Exercises for Beginners


Supermans

Easy to learn and perform, Supermans strengthen the often-neglected lower back, a common source of pain. They also provide a great full-body stretch to finish up your workout.

Lie with stomach on ground, arms extended overhead and legs straight

Raise arms and legs as high as possible and hold for five to 10 seconds; keep arms straight and core tight

Slowly lower and repeat for specified reps

Sets/Reps: 3-4×20

 

Bird Dogs

Assume all-fours position with back flat; look straight ahead

Slowly raise right arm and left leg and hold for five to 10 seconds; keep core right

Slowly lower and perform on opposite site

Repeat for specified reps

Sets/Reps: 3-4×20 each side

 

Planks

Assume plank position with elbows under shoulders, back flat and eyes focused on ground

Keep core tight and hold position for specified time

Sets/Duration: 3-4×60-120 seconds

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Stability Ball

in Chiropractor  by March 30, 2017 0 comments

Sitting all day seems like a great idea when given the other options like lifting, standing and bending.  But the reality is sitting isn’t that great for you!  As a Chiropractor in the Woodbridge, Dale City VA area I see a lot of injuries that are the result of sitting.  Of course, we all have to sit!  I am sitting right now as I type this.  But there are a few options we can use to make desk work better for us.  A standing desk can help when available and so can switching between your desk chair and a stability ball.  Here are some benefits of the stability ball from the AFPA.

 

1.) Burn Extra Calories

As a personal trainer, you may not spend a large portion of your day sitting. However, many of your clients may sit for eight or more hours a day. That’s where you come in. While you probably focus on form and stance during each session, part of being a successful personal trainer is integrating your knowledge and expertise beyond the gym. You must be willing to go the extra mile and offer advice that your clients can take home with them. If your client is interested in replacing the office chair with a stability ball, remind him or her of the added bonus: extra burned calories.

2.) Relieve Back Pain

While you will have to focus on maintaining good posture while sitting on the stability ball, you won’t be as hunched over as you could be sitting in an office chair. But the truth is, sitting on a stability ball isn’t going to bring miracles or completely alleviate any pain you are experiencing. However, with regular exercise and stretching on a stability ball, you may be able to relieve some of the pain you are experiencing. We’ll take a closer look at those options below.

3.) Tone Core Muscles

While we already discussed the negative impacts that sitting in a chair can have on your core strength, did we mention that switching to a stability ball can also help you to sculpt and tone those stubborn abs and obliques? With a stability ball, you are no longer relying on the back of the chair to keep you propped up. Instead you must engage your core, which of course leads to an increase in your core strength. Looking for an extra challenge during the workday?

4.) Induce the Inspiration to Stretch

Maybe it’s just us, but it’s rather difficult as a trainer to sit on a stability ball without taking a break or two during the day to stretch out and relieve some tension. As we stated earlier in the post, the stability ball can relieve some strain you may experience in your back. It can also provide added support when you want to get a deeper stretch that you may not have been able to perform otherwise.

 

+scottdoroski3122/posts

+doroskichiropractic3122/posts

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Keep your core strong!

in Chiropractor  by November 6, 2015 0 comments

We have all heard it!  The secret to preventing back pain is a strong core!  Sound great but what the heck is my core and how do I strengthen it!  There are a bunch of different core exercises you can do and millions of gym machines and exercises videos.  Some are very complex and some are very low tech but they all work.  So before you invest in some videos or a gym membership your chiropractor in the Woodbridge, Dale City Virginia area has a few tips for you.

Core strengthening:

Situps/Crunch. Lie on your back on the floor or a yoga mat. Legs are straight on the floor, leg muscles tight, backs of the legs “glued” to the floor. Either do slides (sliding your hands on your legs) or cross your arms in front of you (putting your hands behind your head will pull your head up, resulting in your neck being strained). Engage your transverse abdominus to initiate the crunch/sit up. Keeping legs “glued” to the floor, come all the way up to sitting tall with a straight spine. To modify, keep knees bent, feet flat on the floor and procede as above. If you are not ready for full sit ups, do a crunch, holding your transverse abdominus in the whole time. Beginners start with 1-2 sets of 10-12 repetitions, intermediates perform 2-3 sets of 12-15 repetitions, advanced perform 3-5 sets of 15 repetitions holding a weighted medicine ball. If you are ready for a further challenge, do as many as you can. At the number you stop, mark that down somewhere so you don’t forget. Each time you exercise, increase the number of situps by increments of 3-5. Increasing the number slowly will help get your abs used to doing situps. This gives you the “six pack” and a strong core. Performing crunches on an unstable surface such as a stability ball will further challenge the core muscles.

Plank. Lie on the floor, or yoga mat, face down. Place forearms and toes on the floor, push up so only the forearms and toes remain on the floor. Tighten your hip, leg, arm, back, chest, and abdominal muscles making this a total body exercise. Keep your whole body straight from the base of the skull all the way to the heels, and keep even breathing. You’ll want to drop your hips a little bit further than shown here. After 30 seconds, relax for a few seconds. Then for another 30 seconds, lift yourself up again, but on your right side. Your right forearm and toes should be the only things touching the ground. Shoulders and hips will be stacked directly over one another. Feet can be separated or on top of one another. Hold for 30 seconds, rest, then switch to your left side. Repeat the whole cycle one to three more times. When 30 seconds is a breeze, increase the time by at least 5 seconds. The plank strengthens not only your core, but your total body,increasing core stability.

Arm sweep. Sit on the floor and slightly outstretch your legs “gluing” them to the floor, or bending the knees with feet flat. Sit tall, engaging your mid back to help you sit up straight. Stretch out your arms out the sides. Next, twist your body to the left so that you rotate and your right hand reaches for the left foot, and the left hand touches the ground behind you or is raised in the air behind you. Repeat on your right side. This results in a sweeping motion of your arms and twisting your body to engage the abdominal muscles and back muscles. Your fitness level determines the number of sets and reps you aim for. Beginners, 1-2 sets of 8-10 reps, intermediates, 2-3 sets of 12-15 reps, advanced, 3-5 sets of 15-30 reps.

Superman. Lie on the floor, or your yoga mat, face down. Reach your arms directly in front of you, reaching to the opposite wall. Straighten your legs, “gluing” your heels and inner thighs together by tightening the inner thighs and glutes. Lift your arms, chest, head, legs and feet off of the ground. At this point, only your belly and hips are touching the ground (no knees or feet). Keep holding your arms, chest, head, and legs up, engaging your low-mid back muscles and your glutes, for at least 30 seconds. Then relax. Do it again for another 30 seconds. When 30 seconds in simple, increase your time by 5 seconds or more. This exercise strengthens the back muscles that help support your spine and are necessary for a strong core.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link