yard work

Time to get planting!

in Chiropractor  by June 19, 2020 0 comments

Not that anyone has been procrastinating home projects this year but it is gardening season.  Time to get those plants in the ground so you can have 75 tomatoes all at once come August!  Your Chiropractor in the Woodbridge, Dale City VA area wants to make sure you avoid injury while doing it.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity,” says Dr. Scott Bautch, a member of the American Chiropractic Association (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches

Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the “no pain, no gain” rule. Stretching should not be painful.

While sitting, stretch your leg out in front of you, knee straight, and prop your heel on a step. Then lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.

Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.

While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

Do the “Hug your best friend” stretch. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don’t bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced

After the Bulbs Are Planted

If you feel muscle aches and pains after your day in the garden, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider seeking the services of a doctor of chiropractic in your area.

Doctors of chiropractic (DCs) practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. While best known for their expertise in treating the musculoskeletal system and their use of spinal manipulation, DCs have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Time to start gardening!

in Chiropractor  by June 14, 2019 0 comments

Well it looks like it is time to get the plants in the ground!  Next weeks weather looks like it is the kick off of another horrible humid, muggy, hot NOVA summer.  But it is nice to have a fresh tomato too.  Your Woodbridge, Dale City VA chiropractor has some tips to help you avoid injuries while getting them in the ground.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity,” says Dr. Scott Bautch, a member of the American Chiropractic Association (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches

Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the “no pain, no gain” rule. Stretching should not be painful.

While sitting, stretch your leg out in front of you, knee straight, and prop your heel on a step. Then lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.

Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.

While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

Do the “Hug your best friend” stretch. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don’t bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced

After the Bulbs Are Planted

If you feel muscle aches and pains after your day in the garden, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider seeking the services of a doctor of chiropractic in your area.

Doctors of chiropractic (DCs) practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. While best known for their expertise in treating the musculoskeletal system and their use of spinal manipulation, DCs have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Safe Yard work

in Chiropractor  by May 18, 2018 0 comments

If you haven’t gotten your plants in the ground you are missing out on all this rain.  On the flip side you can still use these tips to help prevent a back injury.  As your Woodbridge, Dale City VA Chiropractor I see lots of yard work/gardening injuries this time of year.  You generally don’t think of it as work but a bag of mulch is the same as lifting weights but it is a lot harder to balance.  Here are some tips to help you prevent an injury.

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity,” says Dr. Scott Bautch, a member of the American Chiropractic Association (ACA) Council on Occupational Health. “Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”

To make gardening as fun and enjoyable as possible, it is important to prepare your body for this type of physical activity. The following stretches will help to alleviate muscle pain after a day spent in your garden.

Garden Fitness Stretches

Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can. Do not follow the “no pain, no gain” rule. Stretching should not be painful.

While sitting, stretch your leg out in front of you, knee straight, and prop your heel on a step. Then lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg.

Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.

While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.

Do the “Hug your best friend” stretch. Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don’t bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced

After the Bulbs Are Planted

If you feel muscle aches and pains after your day in the garden, there are ways to alleviate the discomfort. Apply a cold pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours, and consider seeking the services of a doctor of chiropractic in your area.

Doctors of chiropractic (DCs) practice a drug-free, hands-on approach to health care that includes patient examination, diagnosis and treatment. While best known for their expertise in treating the musculoskeletal system and their use of spinal manipulation, DCs have broad diagnostic skills and are also trained to recommend therapeutic and rehabilitative exercises, as well as to provide nutritional, dietary and lifestyle counseling.

 

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Leaf Raking Time

in Chiropractor  by April 27, 2018 0 comments

This looks like the weekend to get your yard ready for summer.  It is important that there are no dead leaves on your lawn so it can die evenly in the mid July heat.  That being said as your Woodbridge, Dale City VA area chiropractor I have a few tips to help you clean up your yard without injury.  In the even an injury does happen make sure you call right away.

Just as playing football or golf can injure your body, the twisting, turning, bending, and reaching of mowing and raking can also cause injury if your body is not prepared. Like an athlete, if you leap into something without warming up or knowing how to do it, the chances of injury are greater.

What Can You Do?

The American Chiropractic Association (ACA) offers the following tips to help prevent the needless pain yard work may cause.

Do stretching exercises, without bouncing, for a total of 10 to 15 minutes spread over the course of your work. Do knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked. Take a short walk to stimulate circulation. When finished with the yard work, repeat the stretching exercises.

Stand as straight as possible, and keep your head up as you rake or mow.

When it’s still warm outside, avoid the heat. If you’re a morning person, get the work done before 10 a.m. Otherwise, do your chores after 6 p.m.

Wear supportive shoes. Good foot and arch support can stop some of the strain from affecting your back.

When raking, use a “scissors” stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.

Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.

When mowing, use your whole bodyweight to push the mower, rather than just your arms and back.

If your mower has a pull cord, don’t twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.

Drink lots of water, wear a hat, shoes and protective glasses. And, to avoid blisters, try wearing gloves. If your equipment is loud, wear hearing protection. If you have asthma or allergies, wear a mask.

Try ergonomic tools, too. They’re engineered to protect you when used properly.

If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there’s no improvement in two or three days, see your local doctor of chiropractic.

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Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link

Yard work safety tips

in Chiropractor  by March 11, 2016 0 comments

OK we are coming off a fairly mild winter but let’s be honest none of us did much even though we planned on it!  Now the excuses are over and the yard work is still there.  Even though my yard is the size of one of my treatment rooms it still has a ton of work.  Your Woodbridge, Dale City Virginia Chiropractor would like to give you a few tips to avoid seeing me!

Just as playing football or golf can injure your body, the twisting, turning, bending, and reaching of mowing and raking can also cause injury if your body is not prepared. Like an athlete, if you leap into something without warming up or knowing how to do it, the chances of injury are greater.

What Can You Do?

The American Chiropractic Association (ACA) offers the following tips to help prevent the needless pain yard work may cause.


Do stretching exercises, without bouncing, for a total of 10 to 15 minutes spread over the course of your work. Do knee-to-chest pulls, trunk rotations, and side bends with hands above your head and fingers locked. Take a short walk to stimulate circulation. When finished with the yard work, repeat the stretching exercises.

Stand as straight as possible, and keep your head up as you rake or mow.

When it’s still warm outside, avoid the heat. If you’re a morning person, get the work done before 10 a.m. Otherwise, do your chores after 6 p.m.

Wear supportive shoes. Good foot and arch support can stop some of the strain from affecting your back.

When raking, use a “scissors” stance: right foot forward and left foot back for a few minutes, then reverse, putting your left foot forward and right foot back.

Bend at the knees, not the waist, as you pick up piles of leaves or grass from the grass catcher. Make the piles small to decrease the possibility of back strain.

When mowing, use your whole bodyweight to push the mower, rather than just your arms and back.

If your mower has a pull cord, don’t twist at the waist or yank the cord. Instead, bend at the knees and pull in one smooth motion.

Drink lots of water, wear a hat, shoes and protective glasses. And, to avoid blisters, try wearing gloves. If your equipment is loud, wear hearing protection. If you have asthma or allergies, wear a mask.

Try ergonomic tools, too. They’re engineered to protect you when used properly.

If you do feel soreness or stiffness in your back, use ice to soothe the discomfort. If there’s no improvement in two or three days, see your local doctor of chiropractic.

+scottdoroski3122/posts

+doroskichiropractic3122/posts

 

Doroski Chiropractic Neurology

3122 Golansky Blvd, Ste 102

Woodbridge VA 22192

703 730 9588

Map Link