Some injuries to the neck can be avoided by keeping it stretched and the supporting muscles relaxed. A regular neck stretching routine can help. As your chiropractor in the Dale City, Woodbridge, VA area I see lots of neck problems that come from one side of the neck being to tight. Here is some information that may help.
Stiff Neck Treatment Options
With over 70 percent of Americans experiencing significant neck pain at some point in their lives, more and more Kansas City residents are looking for stiff neck treatment options. A study in the Annals of Internal Medicine recently found that 6 neck exercises done on a regular basis brought neck pain relief.
The Culprit: Forward Head Posture
Most neck problems are caused by improper posture – both at home and in the office. An average head weighs 10 pounds when it’s positioned directly above your body, but for every inch the head moves forward, it gains 10 pounds in weight. This puts an enormous amount of pressure on the neck and upper back and can result in stiff neck, neck pain and headaches.
Stiff Neck Treatment Through Chiropractic Care
Stiff neck is often treated by chiropractic care. Chiropractors examine the joints in the neck to determine what areas are locked up or stiff. They then restore motion to those joints – freeing up the joint so that your bones can bend and move as your body bends and moves.
Simple stretching exercises can provide relief for people who are experiencing mild or moderate discomfort.
These movements use neck retraction which helps the joints and muscles work together. The scientists who tested the movements at the Center for Clinical Studies at Northwestern Health Sciences University in Bloomington, MN found that a series of 6-8 times a day may prevent stiff neck from ever occurring.
The Six Movements are Listed Below:
Neck Retraction – Bring the head straight back, keeping your eyes forward then return to a neutral position.
Head Drop – Tip your head back as far as it can comfortably go pointing your chin toward the ceiling. Return to a neutral position.
Side Bend – Reach over the top of your head with your left hand and gently pull your left ear to your left shoulder. Repeat for the right side.
Rotation – Turn your head to the left so that your nose is over your shoulder. Return to a neutral position. Repeat on the right side.
Flexion – Clasp your hands behind your head and guide the head down – bringing your chin toward your the chest.
Shoulder Blade Pull – Bend raised arms at 90 degree angles. Relax your shoulders and squeeze the muscles between the shoulder blades.
Here we go! Golf, Softball, lose that 10 lbs and the never-ending yard work that seems to always need to be done. Most of these sound like easy things and just get out there and get them done! The problem is you are a year older and a year tighter. We need to warm up before prolonged activities. As your Chiropractor in the Woodbridge, Dale City VA area I have some great low tech tips to help keep you from getting injured.
Whether your workout plan is a bodyweight routine in the park or a 5K, warming up should be the first thing on the to-do list (after that pre-workout snack). But what’s the ideal way to warm up? Experts agree a warm-up should heat and loosen the body, and prepare the mind for action. But there are a few moves you should avoid too.
The Need-to-Know
When it comes to strength training and a variety of sports, coaches often think of their warm-ups as training preparation—using techniques such as foam rolling and movement practice to get the gears aligned.
We perform optimally and better avoid injury after a warm-up that does what its name promises: warm us up. And while a marathoner doesn’t warm up like a powerlifter (the same way an opera singer doesn’t warm up like a modern dancer), there could be some similarities.
For endurance or cardio routines, research shows a dynamic approach, including dynamic stretching—active range of motion movements that tend to be similar to what you’ll do in your workout, can improve performance. Some experts even suggest performing a few short intervals of the planned exercise at a lower intensity (for example: brisk walking before running, or bodyweight squats before adding weight).
As for static stretching, leave it for the cool-down. Numerous studies have shown that it can hinder performance and increase the risk of injury.
Your Action Plan
Every warm-up will be different, depending on your fitness level and the goal of your workout. But as a jumping off point, start with these four basic goals for every warm-up, as outlined by the National Strength and Conditioning Association.
Loosen up.
Warm your joints, muscles, and prep your body for exercise with mobility movements. If you’ve got one, now is also a great time for foam rolling. Start by rolling your back, then hit every section of the legs, glutes, and hip flexors.
Get your heart pumping.
Increased heart thumping warms up your muscles and switches on your nervous system. Jog, slowly row, or ride a bike on low resistance. Just be sure you’re able to converse with your workout buddy (or sing along to your Spotify playlist).
Do some dynamic stretches.
Stretch your warm muscles, but don’t hold it. Remember: Static stretching during a warm-up can actually hinder your performance. Instead, do dynamic stretching, which involves continuously moving through a range of motion. For instance, you can make big arm circles in both directions, kick your legs forward, or simply touch your toes and then reach for the sky. The key is to not hold in any position.
Practice.
Move through the exercises planned for that day’s workout at a lower intensity. Have a long, hard run ahead? Warm up with a few technique drills. Back squats? Start with bodyweight squats or by holding an empty bar. Practicing the movement patterns teaches muscle memory (a.k.a. neuromuscular adaptation) and continues to prepare your body for action.
Find an enjoyable warm-up and remember to listen to your body’s cues. Your warm-up should not fatigue you. After all, it’s only one aspect of the workout. And don’t forget to cool down at the end.
Stretching! Who needs it, I hardly have enough time to do a workout let alone waste time with that. Well that was 30-year-old me talking. 47-year-old me gets hurt putting on socks in the morning if I move to quick. As your Chiropractor in the Woodbridge, Dale City VA Area I am here to tell you that stretching is just as important as the exercises you do. And as we get older is could be more important.
Most Americans understand that cardio exercises such as running, swimming or biking and weight lifting exercises such as the shoulder press, bicep curl and squat are essential components of a healthy lifestyle. Flexibility training and stretching, however, are often neglected. Flexibility is essential to protecting your body from injury, especially if you spend most of the day sitting in front of a computer.
Flexibility not only reduces stiffness in the body, but it also helps your body to pump blood to your muscles and nerves, helps alleviate the possibility of aggravating or reinjuring yourself if you have any musculoskeletal problems and helps maintain good range of motion of your joints.
Poor flexibility has been linked to general stiffness in the body and low-back pain in particular.
Dynamic Warm-Up
It’s important to warm up before attempting a walk, run or exercise program. To avoid injury caused by exerting cold muscles, try the following dynamic warm-up to increase your core temperature, muscle flexibility and heart rate.
Toe-touch. Standing straight up, hold your arms out directly in front of you and walk forward, kicking your legs up and trying to touch your toes to your hands without lowering your arms. Repeat 10-20 times for each leg. It’s OK if you can’t reach your hands when you first start out—just kick your leg up as high as it will go.
Inverted toe-touch. Standing straight up, lean forward and reach your arms down to the ground while you lift your right leg behind you. Keep your back straight and return to start. Repeat 10-20 times on each leg. Again, if you can’t reach all the way down to the ground, simply go as far as you can without losing your balance.
Knee hug. Standing up straight, bring your right knee to your chest and squeeze with your arms. Repeat 10-20 on each leg.
Lunge. Step forward with your left leg, bending your right knee until it touches the ground. Be sure that your left knee stays in line with your ankle. Repeat 10-20 times on each leg.
Groiner. Start off with a lunge with your left leg forward. Bring your left elbow down to meet your knee and then your ankle, sliding along the inside of your leg. Repeat 10-20 times on each leg. If you can’t get your elbow to touch your ankle just yet, that’s OK. You can start with simply bringing your elbow down to your knee and gradually progress to your ankle as you continue to incorporate these stretches into your everyday routine.
Stretches for Your Back
If you’re experiencing back pain or if you have a back injury, try these stretches to help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds.
Hamstring stretch. Lie on your back with one leg straight out and one leg bent at the knee. Lift your straight leg up in the air. If you want, you can loop a towel or exercise band around your foot and gently pull the band toward your chest. Repeat three times on each leg.
Piriformis stretch. This can be completed either lying down or standing straight up. With one leg straight, pull the other knee into the chest toward the opposite shoulder. Repeat three times on each leg.
Cobra. Lying on your stomach, gently push your upper body off the floor, hold and then return to start. Repeat this stretch three times.
Consult your chiropractic physician prior to attempting any of these exercises or stretches and before starting any new exercise program. He or she can help you develop an individualized program and provide instruction on proper technique.
Quick Tips:
Never stretch a cold muscle (minimum of five minutes light jogging, biking, dancing, etc. before stretching)
Good form is extremely important when it comes to stretching – do not bounce!
Do not limit yourself to the exercises that you enjoy or that you are good at—make sure you are stretching all of your major muscle groups.
Your stretch point is the point at which you feel the stretch, but not pain.
Flexibility is unique to each individual. Do not try to mimic another person’s stretch point.
I usually try to get the patients in my Woodbridge, Dale City VA chiropractic office to start some type of exercise program. Exercise is very important to keep the muscles supporting your back strong. The routine doesn’t have to be crazy intense but it does involve getting out of your office chair. The most important and often overlooked aspect of any routine is warming up. Most of us go, ok I will do 45 minutes of exercise… than just start. But to avoid injury you have to give yourself time to warm up before beginning the 45 minutes. So yes give yourselves an hour!
Whether your workout plan is a bodyweight routine in the park or a 5K, warming up should be the first thing on the to-do list (after that pre-workout snack). But what’s the ideal way to warm up? Experts agree a warm-up should heat and loosen the body, and prepare the mind for action. But there are a few moves you should avoid too.
The Need-to-Know
When it comes to strength training and a variety of sports, coaches often think of their warm-ups as training preparation—using techniques such as foam rolling and movement practice to get the gears aligned.
We perform optimally and better avoid injury after a warm-up that does what its name promises: warm us up. And while a marathoner doesn’t warm up like a powerlifter (the same way an opera singer doesn’t warm up like a modern dancer), there could be some similarities.
For endurance or cardio routines, research shows a dynamic approach, including dynamic stretching—active range of motion movements that tend to be similar to what you’ll do in your workout, can improve performance. Some experts even suggest performing a few short intervals of the planned exercise at a lower intensity (for example: brisk walking before running, or bodyweight squats before adding weight).
As for static stretching, leave it for the cool-down. Numerous studies have shown that it can hinder performance and increase the risk of injury.
Your Action Plan
Every warm-up will be different, depending on your fitness level and the goal of your workout. But as a jumping off point, start with these four basic goals for every warm-up, as outlined by the National Strength and Conditioning Association.
Loosen up.
Warm your joints, muscles, and prep your body for exercise with mobility movements. If you’ve got one, now is also a great time for foam rolling. Start by rolling your back, then hit every section of the legs, glutes, and hip flexors.
Get your heart pumping.
Increased heart thumping warms up your muscles and switches on your nervous system. Jog, slowly row, or ride a bike on low resistance. Just be sure you’re able to converse with your workout buddy (or sing along to your Spotify playlist).
Do some dynamic stretches.
Stretch your warm muscles, but don’t hold it. Remember: Static stretching during a warm-up can actually hinder your performance. Instead, do dynamic stretching, which involves continuously moving through a range of motion. For instance, you can make big arm circles in both directions, kick your legs forward, or simply touch your toes and then reach for the sky. The key is to not hold in any position.
Practice.
Move through the exercises planned for that day’s workout at a lower intensity. Have a long, hard run ahead? Warm up with a few technique drills. Back squats? Start with bodyweight squats or by holding an empty bar. Practicing the movement patterns teaches muscle memory (a.k.a. neuromuscular adaptation) and continues to prepare your body for action.
Find an enjoyable warm-up and remember to listen to your body’s cues. Your warm-up should not fatigue you. After all, it’s only one aspect of the workout. And don’t forget to cool down at the end.
Well school season is almost over and the kids are breathing a sigh of relief. But that means it is now sports season and the parents are now feeling the pressure! With all the running around sometimes the little things get over looked. For those of you who were in my office this week you may have noticed I overlooked sunscreen this past weekend. With our younger athletes your Woodbridge, Dale City VA Chiropractor has some small things we can do to keep them healthy and fit
The majority, if not all, sports are good, provided that the child prepares appropriately,” says Timothy Ray, DC, a member of the American Chiropractic Association’s Council on Sports Injuries and Physical Fitness. “Without proper preparation, playing any sport can turn into a bad experience. There are structural and physical developmental issues that need to be taken into consideration before children undertake certain sports.”
Highly competitive sports such as football, gymnastics and wrestling follow rigorous training schedules that can be potentially dangerous to an adolescent or teenager. The best advice for parents who have young athletes in the family is to help them prepare their bodies and to learn to protect themselves from sports related injuries before they happen.
“Proper warm up, stretching and strength-training exercises are essential for kids involved in sports, but many kids learn improper stretching or weight-lifting techniques, making them more susceptible to injury,” says Steve Horwitz, DC, an ACA member from Silver Spring, Md., and former member of the U.S. Summer Olympic medical team. “Parents need to work with their kids and make sure they receive the proper sports training.”
“Young athletes should begin with a slow jog as a general warm-up, followed by a sport-specific warm-up. They should then stretch all the major muscle groups,” says Dr. Horwitz. “Kids need to be instructed in appropriate exercises for each sport to prevent injuries.”
Proper nutrition and hydration are also extremely vital. “While an ordinary person may need to drink eight to 10 8-ounce glasses of water each day, athletes need to drink even more than that for proper absorption. Breakfast should be the most important meal of the day. Also, eating a healthy meal two to four hours before a practice or a game and another within one to two hours after a game or practice allows for proper replenishment and refuels the body,” adds Dr. Horwitz.
Young athletes today often think they are invincible. The following tips can help ensure your child does not miss a step when it comes to proper fitness, stretching, training and rest that the body needs to engage in sporting activities.
Encourage your child to:
Wear the proper equipment. Certain contact sports, such as football and hockey, can be dangerous if the equipment is not properly fitted. Make sure all equipment, including helmets, pads and shoes fit your child or adolescent. Talk to your child’s coach or trainer if the equipment is damaged.
Eat healthy meals. Make sure your young athlete is eating a well-balanced diet and does not skip meals. Avoid high-fat foods, such as candy bars and fast food. At home, provide fruit rather than cookies, and vegetables rather than potato chips.
Maintain a healthy weight. Certain sports, such as gymnastics, wrestling and figure skating, may require your young athlete to follow strict dietary rules. Be sure your child does not feel pressured into being too thin and that he/she understands that proper nutrition and caloric intake is needed for optimal performance and endurance.
Drink water. Hydration is a key element to optimal fitness. Teenage athletes should drink at least eight 8-ounce glasses of water a day. Younger athletes should drink five to eight 8-ounce glasses of water.
Drink milk. Make sure your child has enough calcium included in his/her diet. For children over 2 years of age, ACA recommends 1 percent or skim milk rather than whole milk. Milk is essential for healthy bones and reduces the risk of joint and muscle related injuries.
Avoid sugar-loaded, caffeinated and carbonated drinks. Sports drinks are a good source of replenishment for those kids engaged in long duration sports, such as track and field.
Follow a warm-up routine. Be sure your child or his/her coach includes a warm-up and stretching session before every practice, game or meet. A slow jog, jumping rope and/or lifting small weights reduces the risk of torn or ripped muscles. Flexibility is key when pushing to score that extra goal or make that critical play.
Take vitamins daily. A multi-vitamin and Vitamin C are good choices for the young athlete. Vitamin B and amino acids may help reduce the pain from contact sports. Thiamine can help promote healing. Also consider Vitamin A to strengthen scar tissue.
Avoid trendy supplements. Kids under the age of 18 should avoid the use of performance-enhancing supplements, such as creatine. Instead, they should ask their coach or trainer to include weekly weight training and body-conditioning sessions in their workout.
Get plenty of rest. Eight hours of sleep is ideal for the young athlete. Lack of sleep and rest can decrease performance. Sluggishness, irritability and loss of interest could indicate that your child is fatigued.
Exercise is very important we all know that! But one key component of exercise is stretching. If the muscles are too tight you damage them or at the very least not get as good of a workout! So if you plan on exercising here are some tips from Doroski Chiropractic Neurology in the Woodbridge, Dale City Virginia area that will help you get the most of it.
Most Americans understand that cardio exercises such as running, swimming or biking and weight lifting exercises such as the shoulder press, bicep curl and squat are essential components of a healthy lifestyle. Flexibility training and stretching, however, are often neglected. Flexibility is essential to protecting your body from injury, especially if you spend most of the day sitting in front of a computer.
Flexibility not only reduces stiffness in the body, but it also helps your body to pump blood to your muscles and nerves, helps alleviate the possibility of aggravating or reinjuring yourself if you have any musculoskeletal problems and helps maintain good range of motion of your joints.
Poor flexibility has been linked to general stiffness in the body and low-back pain in particular.
Dynamic Warm-Up
It’s important to warm up before attempting a walk, run or exercise program. To avoid injury caused by exerting cold muscles, try the following dynamic warm-up to increase your core temperature, muscle flexibility and heart rate.
Toe-touch. Standing straight up, hold your arms out directly in front of you and walk forward, kicking your legs up and trying to touch your toes to your hands without lowering your arms. Repeat 10-20 times for each leg. It’s OK if you can’t reach your hands when you first start out—just kick your leg up as high as it will go.
Inverted toe-touch. Standing straight up, lean forward and reach your arms down to the ground while you lift your right leg behind you. Keep your back straight and return to start. Repeat 10-20 times on each leg. Again, if you can’t reach all the way down to the ground, simply go as far as you can without losing your balance.
Knee hug. Standing up straight, bring your right knee to your chest and squeeze with your arms. Repeat 10-20 on each leg.
Lunge. Step forward with your left leg, bending your right knee until it touches the ground. Be sure that your left knee stays in line with your ankle. Repeat 10-20 times on each leg.
Groiner. Start off with a lunge with your left leg forward. Bring your left elbow down to meet your knee and then your ankle, sliding along the inside of your leg. Repeat 10-20 times on each leg. If you can’t get your elbow to touch your ankle just yet, that’s OK. You can start with simply bringing your elbow down to your knee and gradually progress to your ankle as you continue to incorporate these stretches into your everyday routine.
If you’re experiencing back pain or if you have a back injury, try these stretches to help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds.
Hamstring stretch. Lie on your back with one leg straight out and one leg bent at the knee. Lift your straight leg up in the air. If you want, you can loop a towel or exercise band around your foot and gently pull the band toward your chest. Repeat three times on each leg.
Piriformis stretch. This can be completed either lying down or standing straight up. With one leg straight, pull the other knee into the chest toward the opposite shoulder. Repeat three times on each leg.
Cobra. Lying on your stomach, gently push your upper body off the floor, hold and then return to start. Repeat this stretch three times.
Consult your chiropractic physician prior to attempting any of these exercises or stretches and before starting any new exercise program. He or she can help you develop an individualized program and provide instruction on proper technique.
Quick Tips:
Never stretch a cold muscle (minimum of five minutes light jogging, biking, dancing, etc. before stretching)
Good form is extremely important when it comes to stretching – do not bounce!
Do not limit yourself to the exercises that you enjoy or that you are good at—make sure you are stretching all of your major muscle groups.
Your stretch point is the point at which you feel the stretch, but not pain.
Flexibility is unique to each individual. Do not try to mimic another person’s stretch point.
