Function 4 Life Workshop at U FIT Recap

Posted Leave a comment

Functionprofilepic2

 

I want to give a Big Thanks to Dawn Flowers, owner of U FIT, for hosting the 1st ever Function 4 Life Workshop this past Saturday, April 16, 2016.  The event was a success in many ways.  We had a great turnout and we raised money for the U Fit scholarship fund to provide the opportunity for an individual or individuals who can’t afford a gym membership to work towards their weight loss/fitness goals and everyone walked away learning something, myself included.  It was very humbling to have a group of people come to here me speak and share knowledge about a passion of mine, human movement.  This opportunity meant a great deal to me as it is a sign that hard work really does pay off!  I’ve learned to never take things for granted and to cherish every opportunity to make an impact on the lives of others.

I found this quote that fits perfectly: “Everything worthwhile in life is work.  But if it puts a smile on your face, it doesn’t feel like work.  Hard work becomes easy when your work becomes your play.  Never underestimated the value of loving what you do”.

 

Workshop Recap:

The Workshop kicked off with a discussion on the Joint by Joint Approach developed by Gray Cook and Mike Boyle.  This approach highlights which joints/regions of the body are most functional when they are primarily mobile(ankle, hip, thoracic spine, upper neck, shoulder, wrist) or stable(foot, knee, lumbar spine/sacrum, scapula, lower neck and elbow).  This approach can be useful and is very applicable to training and rehabilitation.  I have personally found it useful as well in treatment guidelines and protocols with many patients through my years in practice as a Chiropractor who incorporates rehabilitation, stretches and exercise training into the care of my patients.

Next up was a discussion and demonstration on mobility and stability.  Mobility looks at the range of motion one has with a movement or in a joint without any other influence(ie. band, device, someone helping).  Stability looks at how controlled the movement is.

We gave a couple of examples of the whether an individual needs to improve their mobility or stability.  The first was the standing toe touch screen. To summarize, if an individual can’t touch their toes standing, but can seated, they need to improve stability(most likely in their core).  If the range of motion doesn’t change, then they likely need to improve their mobility(via stretching, foam rolling, Active Release Techniques[ART], Chiropractic care).  We had a good example of this second scenario, take a look!

13043765_1167238169961630_2638987343551223830_n              13043211_1167238143294966_6990156556118358725_n

 

The next example is my go-to functional movement screen, the overhead squat.  It looks at mobility and stability of the whole body.  If asymmetries, imbalances or movement dysfunctions are seen, then we see if squatting with the heels elevated improves the overhead squat.  If it does fully improve, then the individual likely needs to improve their mobility.  Keep in mind by improving mobility, an individual’s stability is likely to improve as well.  If an individual can get into the complete overhead squat position while lying on their back then they likely need to improve their stability.  This is because they have demonstrated that they have the mobility to do an overhead squat unloaded.

12991093_1167238056628308_7539601981947966355_n              13006700_1167237933294987_7082798667584954663_n

When unloaded this way on your back or while seated while performing the toe touch screen, your body can move more because your brain doesn’t feel any threat.  Your body feels safe, therefore your muscles and joints will move more freely, without locking down or seizing up.  This opens one up to ponder that maybe the reason they can’t touch their toes is because their brain doesn’t want them to go into a range of motion that could hurt them. Or maybe their hamstrings are tightening up to keep them from falling forward, like onto their face!  So if an individual always has “tight” hamstrings, continuing to stretch them probably won’t change anything as they may be dealing with an underlying stability issue.

The overall theme of the workshop after the overhead squat screen was how can we improve the squat pattern.  In doing so, we looked at why each individual may have to squat differently.  This could be to pre-existing or current injuries, muscle tightness and health history.  We did demonstrate through a couple orthopedic tests that structural reasons could be a likely culprit.

13000251_1167237893294991_8041586626312756762_n

We then focused on the 3 B’s of squatting: big toe, butt(glutes) and belly(core).  A few simple cues to recruit these 3 B’s in an effort to improve the squat are as follows:

1.) Maintain contact between the floor and your big toe.  Press down if you have too!  This will cue your stability from the ground up and will help balance your center of mass.  **Fun Fact=the big toe joint is rich in proprioceptors that allow your brain to know where your body is in space, ie. balance, stability**

2.) Start your squat by hinging back through the hips instead of bending at the knees and drive your knees out to generate more glute activity.  Squeeze those butt cheeks if you need too!  **Training Tip=if you feel a strain in your quads or front of the hip or knee, you are probably not doing these steps.  Practicing slow, controlled squats can help you feel those glutes working**

3.) Before you squat make sure your abdomen is “braced”.  To brace properly, place your thumbs just under your lower rib cage in your lower back and have your finger tips along your sides and front of your rib cage as much as you can.  Puff or Push out all around your abdomen, sides and lower back.  You should feel your diaphragm contract when you do this.  This way of bracing may feel similar to how it feels when you are pushing out while going #2. **Training Tip=imagine you are wearing a weight belt & push out into it** Also, check out this related article for a more in depth look at the abdominal brace utilizing the diaphragm.

12472620_1583950555229007_2754493814890578419_n

 

When muscle tightness, primarily of the hip flexors(psoas, iliacus, pectineus, quads) or stiffness in your thoracic spine are present, how you are squatting will be altered.  Your technique, depth and even strength can be affected.  This is why I am a big fan of using a foam roller or lacrosse ball to address these regions, especially prior to activity.  We don’t run the risk of separating the contractile units in the muscles with these mobility tools, like static stretching will.  For foam rolling or using a lacrosse ball I advise rolling over a spot or region around 6 times and then finding another spot to roll over making sure that the pressure is not so intense that you can’t breathe.  Being able to breathe will allow oxygen to get into the tissues and will help your brain relay the messages to the muscles to get them to relax.

13055352_1583950385229024_9001179942457720042_n                  13007133_1167237709961676_2686186451620539210_n

After working on ways to improve their squat the attendees were noticing some positive changes, ie. more ease with squatting, increased depth, better technique, less pain and tightness, etc.

13000303_1167237703295010_3999656277648588307_n     13043221_1167237816628332_5817696191322800331_n

We closed the workshop with some simple exercises using a resistance band to improve the squat pattern and overall stability in the body utilizing the dead bug and quadruped positions

13001144_1167237646628349_7336809752281768495_n           13043356_1167237689961678_1666904169405854460_n

 

As promised to those who attended the workshop, here are the exercises.  Remember to do them slow & controlled when you are first learning how to perform them.  I recommend about 10 reps of each variation and start out by doing them at least a few times a week.  They could even be added to your warm-up or cool down routine.

 

 

THE BIG TAKE HOMES FROM THIS WORKSHOP:

  • Utilize these two screens to see if mobility or stability training will benefit you more to improve not just your squat, but your life
  • The 3 B’s always and forever
  • Remember to breathe when “bracing” your abdomen.
  • Try these exercises out, they will help!

 

Thanks again for everyone who attended.  If you couldn’t make it, be sure to stay tuned for future workshop dates!

Yours in health,

Dr. G

 

 

 

 

 

 

 

 

 

 

 

Anti-Inflammatory Recovery Soup

Posted Leave a comment

RECIPE OF THE MONTH

This is the inaugural edition of the recipe of the month. I plan to share a homemade recipe each month varying from “healthy” to “indulgent” because at the end of the day we’re all human!  Yes, we need to take care of ourselves, but some indulgence once a week, not only keeps you sane, but is healthy as well.  Some call it the 80/20 rule.  If you eat well 80% of the time, you can sway your food choices 20% of the time.

I present to you the Anti-Inflammatory Recovery Soup!

This concoction was created on a whim one Saturday after an intense workout I did involving deadlifts, wall balls, rowing and handstand pushups.  I happened to have everything on-hand and it turned out well and tasted good too.  Check out the links to websites for anti-inflammatory and recovery benefits.

**Keep in mind this recipe makes one big bowl of soup for one person, alter accordingly if planning to make a bigger batch**

Recipe as follows:

  • 4 cups of fresh spinach
  • 2-3 cups of beef bone broth (benefits, recipe)
  • 1/4 medium to large yellow onion
  • tsp red chili flake
  • tsp garlic powder
  • pinch of seasoned salt
  • 1/2 T organic honey (benefits)
  • 1 avocado seed (benefits) – [bake seed at 250° for 1 hour, remove outer skin & chop up]

Instructions:

  • Bring beef bone broth to boil
  • Add everything except spinach, honey and avocado seed and simmer for 15 minutes at medium heat
  • Add in honey & spinach, simmer for 5 minutes
  • Serve piping hot and garnish with chopped avocado seed

 

Anti-Inflammatory Recovery Soup

Side notes:

  • Can certainly use vegetable stock if vegetarian & use fresh minced garlic if you have on hand.

 

Let me know what you think!

Yours in Health,

Dr. G

Do You Have a Newborn and Struggle to Get a Workout In?

Posted Leave a comment

ATT_1436990057157_stockvault-lover-father100192

 

You have just welcomed your newborn son or daughter or twins into the world…CONGRATULATIONS!!

Now come the days of lack of sleep that lead to fatigue, exhaustion, increased caffeine consumption, binge eating/poor food choices and struggling with either how you are going to have the energy to workout or find the time to get a workout in.   I get, believe me, I have been there twice and am currently going through it.   I’d like to share my personal experience and what I have been doing in hopes to inspire you to embrace your life the way it is now and to let you know that YOU WILL MAKE IT!  Trust me when I tell you that you are not alone.  Millions of parents are in the same situation as you and I.

I’m going to assume that the big factor in many of our lives is TIME, so the workouts and strategies I’m going to share with you will be extremely efficient and take around 20 minutes and at most 30 minutes to complete.  I also understand that another factor may be MONEY, so although I am using a kettlebell as my weight in the videos I’m sharing, I don’t expect you to run out to the store or search on Amazon (these are free shipping! Which is a great deal as shipping charges can double the total order cost) to buy some.  If you have some dumbbells or plates then use them. You can also use gallon jugs filled with water, rocks or dirt, etc.  If you have some resistance bands or tubing you can adapt and modify accordingly(if you have questions on how to do so then please contact me).

With all that being said, here are 3 quick workouts that you can do at home.

**Disclaimer: Please consult with a healthcare provider prior to performing exercise post-partum and if any pre-existing health conditions could worsen by participating in any exercise program**

Workout 1:

Warmup: 3 rounds – 10 bodyweight/air squats, 10 Deadlifts

Dynamic stretching – hip flexor, pecs, ankle(perform 10 reps of each on both sides)

Workout: Every Minute on the Minute(EMOM) for 10 mins perform 10 KB swings

Right afterward, without rest, perform weighted holds – 2 rounds of 30 seconds each: between legs in front, at side(each arm) & behind back

Workout 2:

Warmup: 3 rounds – 10 side lunges, 10 Single-Leg Hip Lifts

Dynamic stretching – hip flexor, pecs, ankle(perform 10 reps of each on both sides)

Workout: Every Minute on the Minute(EMOM) for 10 mins perform 10 Goblet Squats

Right afterward, perform a KB hold in paleo chair – 4 rounds: 20 seconds on, 10 seconds off

Workout 3:

Warmup: 2 rounds: Lunge Matrix(10 reps each direction), Oblique Sit with Thoracic Extension & Rotation(10 reps each side)

Dynamic stretching – hip flexor, pecs, ankle(perform 10 reps of each on both sides)

Workout: Every Minute on the Minute(EMOM) for 10 mins perform 10 KB cleans(Switch side every minute…advanced individuals- try 10 on each side every minute)

Right afterward, perform 2 sets of 10 reps each side of the Dead Bug

 

**Keep in mind, all of these exercises can be scaled to your current level. Please don’t hesitate to contact me if you need assistance.**

 

I hope you find these workouts helpful.  I know they have helped me when I’m short on time.  It has also helped me to lift my sons and hold/carry them with more ease, especially my three year old.

The hardest thing as a parent is caring for yourself, but we have to in order to be the parent we want to be and the parent our children deserve.  Here are my recommendations for following this program.

For starting out, do the workouts in order, one every other day(Workout 1 on Monday, 2 on Wednesday, 3 on Friday) for the first week.  Then add 1 workout every two weeks until you are doing each workout twice a week(after 7 weeks).  As stated previously, these workouts should take around 20 minutes and at most 30 minutes to do.  Choose a weight that you can do unbroken as the goal is stay moving to increase your heart rate and get a good sweat going.

It’s time to get back on track, you owe it to yourself!

Yours in Health,

Dr. G

 

P.S. Stay tuned for the next program of workouts! 

The Almighty Diaphragm Pt. 2

Posted Leave a comment

Diaphragm

*Photo Credit: Primal – through ART® Certification*

 

I hope you enjoyed Pt. 1 about the Diaphragm.  If you need a refresher, or haven’t read it yet, check it out here!

We touched on the respiratory function of the Diaphragm in Pt. 1, so hopefully you’ve been working on your breathing.  It is difficult to re-program yourself, but trust me it will pay off.  There are little guarantees in life, but if your diaphragm is your primary breathing muscle, I guarantee you will feel, live, move and function better!  You will have less back, neck and shoulder tension, less headaches/migraines and less pain.  As an added bonus your performance and strength will increase too!

When your diaphragm is functioning properly, so will your core.  Did you catch that!? Your core WON’T function properly without its foundation, ie diaphragm.  So do all if the crunches(please don’t, unless you like that nagging low back pain.  Topic for another day, I digress), trunk twists, flutter kicks, planks and hundreds of other “core” strengthening exercises you want.  But, until you train your diaphragm to get it to function properly, you’ll be building a house on an unstable foundation.  Which, will eventually lead to an injury.

*Speaking of injury, did you know that endurance is a greater predictor for injury?  This study found an increase in diaphragm fatigue[less and/or lack of endurance] in individuals with recurrent lower back pain.*

Ready to learn how to train it?  Let’s now discuss the postural function of the Diaphragm.

As we learned in Pt. 1 the diaphragm sits under the rib cage and is pivotal in maintaining & generating the intraabdominal pressure(IAP) necessary to creating stability in our spine.  When IAP is maintained forces can be transferred through the core and into the extremities(arms/legs).  This will prevent any unnecessary stress to your body, especially your lower back.  Lower back pain is one of the most common conditions in the country as 80% of the population will experience it in their lifetime.  With proper IAP you may even be able to move without pain or feel more flexibile.  Dr. Stuart McGill, a world renowned researcher on the lower back, proclaims “proximal stiffness enhances distal mobility and athleticism” in his research, textbooks & workshops.  To learn more about him, check out his website.

Let’s dive into some common examples of a loss of the diaphragm’s postural function, ie dysfunction.

One sign of dysfunction is a flared anterior rib cage. Have you ever noticed someone’s rib cage pop out when they raise there arms overhead or lay down on their back?  This is usually coupled with an arch or sway in their lower back.

Another sign of dysfunction is flaring of the rib cage when you twist your trunk.  This is usually associated with limited thoracic spine(midback) extension and rotation.

Lastly, is when your side sags towards the floor when you are lying on your side or performing a side plank.  This is without a doubt do to poor lateral excursion of the Diaphragm couple with a lack of gluteal muscle recruitment or strength.

If either of these scenarios are you, don’t worry, I got you covered.  First off always start with the breathing exercise discussed in Pt. 1(If you need a progression on that, don’t hesitate to contact me!)

Moving forward we have to get you to feel the diaphragm contract, ie abdominal brace, for postural stability(IAP). Here is how you do it.

  1. Place your thumbs underneath your rib cage in your lower back, just to the outside of the large muscles.
  2. Let your finger tips wrap around your sides towards the front.
  3. Contract your diaphragm by pushing into your thumbs, outward into your fingers and your belly button away from your spine.  No hollowing or sucking in.
  4. You should also feel your rib cage draw down, like with the breathing exercise.
  5. If you aren’t feeling this, then imagine you have a belt around your mid-section, now push outward into it.  Doing this in front of a mirror can help, especially of you’re a visual learner.

Once you have that down, take it to Jedi status and hold the abdominal brace while you breath with your diaphragm. Now we are training your core! *By the way this is a progression to the Pt. 1 exercise, but there are more!*

So now that we have the ability to feel the diaphragm contract via the abdominal brace, let’s train it.  To train we will be holding a 10-15% contraction of the diaphragm by holding a brace during these dynamic stretches to work on mobility and exercises to work on stability.

Stretching/Mobility considerations:

  • 10-15% contraction/brace
  • Lunge stance, hips square, feet forward, arms up
  • Drive forward with back leg to extend hip
  • Perform 10 reps each variation, on both sides, in order demonstrated
  • Monitor rib cage positioning

  • 10-15% contraction/brace
  • Prop up on elbow in side plank posture
  • Bottom leg: hip at 45-90°, knee bent slightly
  • Top leg: hip extended & knee bent in order to feel a stretch in the quads
  • Press bottom knee into floor
  • Rotate top arm back towards wall & up reach towards ceiling
  • Turn head with arm motion & look toward fingertips
  • Perform 10-15 reps each side as demonstrated

 

Exercise/Stability considerations:

  • 10-15% contraction/brace
  • Should feel lower back press into floor slightly
  • Have both arms up at shoulder height
  • Legs up, knees bent at 90°
  • Extend opposite arm & leg without arching your lower back off of the floor
  • Return to starting position and repeat with opposite arm & leg
  • Perform 10 reps each side as demonstrated

 

  • 10-15% contraction/brace
  • Prop up on elbow in side plank posture
  • Place top hand on side to feel the lateral contraction
  • Bottom leg: hip at 45-90°, knee bent slightly
  • Top leg: hip extended & knee bent in order to feel a stretch in the quads
  • Press bottom knee into floor & lift trunk up
  • Perform 10 reps each side, holding for 5 secs as demonstrated

Generally speaking, I would perform 2-3 sets/day of each the stretches and exercises 4-5x/week when you are first trying to get comfortable with them.  Once you are comfortable, I would perform them 2-3x/week and definitely add the dynamic stretches into your warm-up prior to activity. These may look simple and easy, but trust me they can be challenging.  If you have any questions, don’t hesitate to contact me.

Two parts down and one to go.  Stay tuned for Pt. 3 later this month.  I’ve given you some work to do in the meantime, enjoy!

Yours in health,

Dr. G

What I Learned in 2015

Posted Leave a comment

HAPPY NEW YEAR!!

Another year has passed and we embark on another.  Reflecting on the prior year can provide insight to both your successess and failures.  I have found this helpful, especially the last few years as I have been growing spiritually, learning to become a better husband, experiencing what it is to be a father, building my Chiropractic practice, discovering new passions and living life to the fullest!  I wanted to share with you what I learned in 2015, so here is my top 10 list, in no particular order.

  1. Setting goals is the best way to hold yourself accountable.
  2. There are people all around you that will help you, if you let them.
  3. Sometimes, you need to get out of your own way in order to succeed.
  4. You need to be strong and tell people what they need to hear and not what they want to hear.
  5. Be yourself and be real with people.
  6. If you’re confident in what you tell someone, it will show; and inturn their compliance with your recommendations will show.
  7. A phone call, note, email, text or hug can go a long way in making a person feel better and can really make someone’s day.
  8. The more you give, the more you will receive.
  9. Spare no expense to better yourself in all facets of life.
  10. Always make the things that matter most to you a priority. The catch is getting your priorities straight!

I went into 2015 with a plan for what I thought was just for my business(Chiropractic practice), but what happened was extraordinary.  I realized that in order for me to be successful in my career, all facets of my life had to evolve as well.  My spiritual journey, fatherhood and being a husband, son, brother, friend, etc had to move forward in order to accomplish my goals.  In the end, I’m happier because of it and am more successful not just from a career standpoint, but in life!

I encourage you to set goals for yourself in 2016 and work towards a better you!

Yours in health,

Dr. G

The Almighty Diaphragm Pt. 1

Posted Leave a comment

This is the 1st in a 3 part series about the diaphragm.

diaphragm

The diaphragm is the main respiratory muscle in the body attaching underneath your rib cage, behind your xiphoid process and to your upper lumbar spine.  Along with it’s respiration function, it has two other functions including postural stability and acting as a sphincter.  The latter two functions have a lot to do with the regulation of intra-abdominal pressure or IAP.  Depending on what you are doing at the time your body will “choose” which function is optimal for survival.  It’s instinct, it’s subconscious,  primitive, etc.  The physical demands of your day to day activity, sport, job and current health status, one of the 3 Diaphragmatic Functions will dominate.  For example, a desk jockey who sits for 8 hours, a person suffering from “acid reflux” with a history of hiatal hernias and an athlete or a weightlifter all have different demands.  Certainly, one can make an argument that any of these examples, could have a couple Diaphragmatic Functions that dominate.  The purpose of this 3 part series is review the anatomy of the diaphragm and structures that attach and anchor into it and to discuss each of the 3 functions, how you can test these functions and how you can correct these functions.

The Diaphragm:

Origin – Vertebral:crura from bodies of L1, 2 (left), L1-3 (right). Costal: medial and lateral arcuate ligs, inner aspect of lower six ribs . Sternal: two slips from posterior aspect of xiphoid

Insertion – Central aponeurotic tendon

Action – Inspiration and assists in raising intra-abdominal pressure(IAP)

**Source: Loyola University Medical Education Network

What attaches and/or anchors into the Diaphragm?

diaphragm psoasdiaphragm abs

The better question might be what doesn’t attach to it, because if it is a muscle(either large or small) in the abdominal, trunk, core region it does! How is this possible you ask? Mainly through fascial attachments that anchor into it.  This doesn’t just include the front of the body either, as structures on back of the body can also anchor into it due to their proximity.  Some big players involved from the muscular system are the Psoas Major, Quadratus Lumborum, Rectus Abdominis, Transverse Abdominis, External Obliques and the Internal Obliques.  These muscles are commonly associated with conditions affecting the back, hip, groin and knee. Whether it be pain, stiffness, tightness, sprain, strain, any -ITIS, etc. the underlying problem can be “linked” back to the DIAPHRAGM.

Breathing - CookPhoto Credit: Functional Movement Systems™

How can this be? To put it simply, consider the Diaphragm as the foundation of your house.  How functional would your house be if it wasn’t sturdy, or stable, supporting all the bricks and mortar(muscles and bones) that are built upon it…it would break down or collapse rather quickly!  Hmm, maybe the tightness in your psoas(hip flexor) or your lower back pain is because your diaphragm isn’t functioning properly.  Speaking of functional, let’s get into the 3 Diaphragmatic Functions.

Function #1 – RESPIRATION

How to test if you are breathing with your Diaphragm?

The simplest test is this = when you breathe in does your chest move toward your shoulders and do your shoulders move towards your ears? If so, you’re not doing a diaphragmatic breath.  Those who really need to train breathing with their diaphragm will struggle to break this poor habit.  What should be happening when we “breathe in” is a movement of your abdomen/belly button away from your spine.  This should reverse when we “breathe out”.

Steps to help break this habit:

1.) Place one hand on your chest and one hand on your abdomen and perform “BELLY BREATHING” by breathing into the hand on your abdomen and monitor that your hand on your chest doesn’t migrate towards your head.

2.) While BELLY BREATHING, try to breathe in through your nose and out through your mouth.

3.) Also, focus on increasing the amount of time you are breathing out because a lot of times we aren’t fully expiring!  This can lead to us being stuck in a state of inhalation a.k.a an over-extended posture.  I’m jumping ahead a little bit here as this relates to the postural function of the diaphragm, but it is so important!
diaphragm breathing

 

4.) Perform this corrective exercise. Place your feet on the wall so that your knees and hips are at 90 degrees. Breathe in through your nose and out through mouth. Use your hands to assist/mobilize the rib cage downward when you breathe out.  Perform 15 full respirations per set, roughly 3-4x/day for those performing this for the first time.

**The purpose for the rib cage mobilization is to correct the postural dysfunction of the anterior rib cage that typical presents in an individual who needs to train the respiratory function of the diaphragm.**

 

In closing, the Diaphragm plays a pivotal role in respiration.  There is a favorite quote of mine a lot of us rehabilation/exercise specialists, Chiropractors, Physical Therapists, etc live by – “IF YOU DON’T OWN BREATHING, YOU DON’T OWN MOVEMENT”.  This is a quote from Karl Lewit, a pioneer in the realm of physical manual medicine who developed many fundamental principles.

This is just the beginning of the series, the next part of this series we will dive into the postural component of the Diaphragm, where we will discuss more corrective exercise strategies. Stay tuned!

Yours in Health,

Dr. G

 

**All photos found on Google Images**

Top 10 Reasons you should see a Chiropractor during Pregnancy

Posted Leave a comment

Let’s be real for a moment…Pregnancy can be an adventure, whether it is your first or fourth!  You’ll be adapting to the changes physically and emotionally.  Your body will be adapting with the release of hormones, altering tissues and structures allowing for the best environment for the baby/babies inside of you.  With all of these changes it is common for you to experience aches and pains along the way.  It is extremely common for pre-existing injuries to resurface or for new conditions to arise.  Because you are limited to traditional medical treatments during pregnancy due to the health risks associated, Chiropractic care is a valid, safe and natural form of treatment for many ailments.

Here is my TOP 10 list for why you should consider seeing a Chiropractor during pregnancy.

  1. Low Back Pain
  2. Migraines
  3. Reduced Labor Times
  4. Reduced Instances of Back Labor
  5. Swelling of extremities
  6. Sciatica
  7. Day-To-Day Aches & Pains
  8. Improved Position of your baby/babies
  9. A Less Painful Delivery
  10. Hip/Pelvic pain

 

In addition, Chiropractic care postpartum can help both Mom and child/children with:

  1. Milk Production
  2. Postural Strain Associated with Breastfeeding
  3. Latching issues

 

Research

  • Roughly 61% of women report back pain at some point during pregnancy.
  • A study was performed that included 115 pregnant patients with lower back or pelvic pain treated with chiropractic care.  After one week, 52% said they had already noticed improvements; that percentage jumped to 70% after 1 month; and eventually to 85% after three months. Patients showed significant reductions in pain and disability.  One year after the start of the study, 88% of patients reported improved back and pelvic pain post-delivery.  No adverse reactions/side effects noted.
  • The American Journal of Obstetrics and Gynecology, published a where participants were randomly assigned at 24-28 weeks’ gestation to receive either chiropractic care or standard medical care.  At 33 weeks’ gestation, those in the chiropractic group had significant reductions in pain and disability, while the standard medical care patients did not.  No adverse reactions/side effects noted.
  • Chiropractic adjustments(spinal manipulation) has been shown through blood tests to increase cortisol, neurotensin and oxytocin.
    • Cortisol acts to decrease local edema and pain by blocking early stages of inflammation.  High levels can promote wound healing.
    • Neurotensin can neutralize pain induced from stress as it interacts with the serotonin neurons in the brain.
    • Oxytocin is also anti-inflammatory.  Most important to expecting mothers and mothers postpartum is that when levels increase, so does the trust you feel from others and the more you want to bond with the people around you.  Bonding during pregnancy with your loved ones and when breastfeeding their is critical!

 

I hope you found the post informative.  Please don’t hesitate to comment below or contact me directly with any questions or concerns.

 

Yours in Healh,

Dr. G

 

Testimonial

“Dr. Glazer really helped me not have the ‘normal pregnancy aches and pains.’  I was able to continue working (physically demanding job) all the way until the day I had my baby.  His techniques were non-aggressive and extremely safe for me and baby from trimester 1 all the way to the end of the pregnancy.  I would highly recommend him to any of my friends and family who are expecting!”

 

A Quick Look at the Shoulder

Posted Leave a comment

In my last post, The Importance of Getting Screened!, I discussed briefly the Functional Movement Screen(FMS)™ for Shoulder Mobility.  If you haven’t read it, please do so.  Nonetheless, here is a refresher.

FMS SM

The screen itself looks simple to the naked eye, but don’t get get fooled by the name of the test and think that only “shoulder mobility” is being assessed.  In order to reach your arm overhead efficiently and without pain, a lot has to happen at the right moments in order to avoid dysfunction and/or pain.  The scapula(shoulder blade) needs to rotate upward and tilt backwards along the rib cage, the humerus(upper arm) needs to stay securely in the joint, the clavicle(collar bone) needs to rotate backwards and your thoracic spine(mid back) needs to extend & rotate.  Some compensations are tilting of the neck towards the side or drawing forward, the rib cage not staying down and the lower back arching.  When we look at reaching your arm behind your back there are also some things that need to go right in order to avoid dysfunction and/or pain.  Some big ones are that your scapula needs to pull back & down along the rib cage, the humerus needs rotate inward & backward and once again your thoracic spine needs to extend & rotate.  Sound complicated right?

If we examine the image above you can see that my fists aren’t touching, but they also aren’t significantly far apart either.  When you get screened, using the FMS™, you will be scored using the FMS scoring criteria.  The screen will be scored on a 0-3 scale.  Simply put, here is how you will earn your score: 0=pain while performing it, 1=could not perform it, 2=performed it, but with some imperfections, 3=performed it without faults.  I earned a score of a 2 on this screen because I was unable to get my fists at a distance within or equal to 1.5 hand lengths.  A hand length is the distance from your wrist to your longest finger.  This screen also incorporates what is a called a clearing test, to rule out most commonly shoulder impingement or other shoulder pathology.  The reason for the clearing test is to double-check that something isn’t being missed.  Such as that the individual performs the screen with compensations to avoid pain. Some of the common compensations are listed above.

There are two key components that need to happen with both reaching your arm overhead or behind your back and they are that the thoracic spine needs to extend & rotate and the scapula needs to move along the rib cage.  The scapula achieves these motions through the synergy between the up to 17 muscles that could attach to it(most commonly 16).  In order to train the scapula to rotate upward, tilt backwards, pull back and down along the rib cage you need to train it to stay stable along the rib cage.  I know many individuals who have gone through any shoulder rehabilitation program are probably familiar with the Is, Ys, Ts and Ws.  They are good ones, but here are a couple solid options for increasing your scapular stability by getting back to your developmental roots by retraining your motor programs.

That’s right, let’s get on the ground and crawl like a baby!  If you have children or grandchildren, odds are, you have found yourself in this predicament before and/or are doing it on a daily basis.  Now you know why you’re doing it!  It is a great way to train not just your scapular stability, but your core stability along with how to load through your hips and shoulders.  The key is do keep your body level and not to sway side to side.

 

 

When it comes to extending and rotating through your thoracic spine there are some solid options in the LIBRARY section.  In particularly, the “Kneeling OH Hip Flexor to OH Rotation” and the “All 4s Reach Through” in the Registered Users Library section.  You can gain access to these and more absolutely free.  All you need to do is sign up!

Yours in Healh,

Dr. G

“Any darn fool can make something complex; it takes a genius to make something simple.”
― Pete Seeger

 

 

 

 

 

The Importance of Getting Screened!

Posted Leave a comment

I wanted share a snippet from my chapter in StrongFigure’s, Total Health and Fitness Makeover, ebook. It is a great resource for wanting to start your fitness journey, get in better shape and improve your quality of life. Whether you’re a beginner or a more advanced fitness enthusiast looking for guidance in the pursuance of your goals, this ebook is for you. Here is small section of the chapter:

“The purpose of a screen is identify a problem and to determine if it is suitable for one to participate in an activity.  For example, when you go to your medical doctor one of the first things they do is take your blood pressure.  They are “screening” for a problem.  If a problem exists then an intervention takes place or advanced testing is done to determine the cause for the problem.  One of the main reasons why people fail at becoming healthier and/or fitter is because they get injured.  A screen can set a “baseline of movement”.  The good news is most individuals can recover and get back on track.  Clinically speaking, as a Chiropractor and Rehabilitation Specialist, I have seen this quite often in my practice.  Individuals have been able to recover through means of treatment, corrective exercises and dynamic warm-up/movement prep strategies.  In order to figure which was best for each of these, it all started with a screen, followed by advanced testing.  With this being said, when choosing your new health and fitness journey, whether on your own, at a gym or with a personal trainer, get screened!”

Here is an example of how a screen can reveal a problem. If we look at the Functional Movement Screen for Shoulder Mobility, which tests for someone’s range of motion, scapular mechanics, upper-back function, pain and more, we could see some deficiencies. We would like to see the fists closer together than pictured. One cause for this could be a lack of thoracic extension or rotation. We would want to investigate further to see if it is a mobility or stability problem. Also, we would want to make sure we don’t just look at the shoulder or upper-back to make sure we don’t forget the other influences on the kinetic chain.

FMS SM

So, do you want to get screened and reach your full potential? You’re in luck, because this great service is provided by yours truly. Want more information then check out this easy-to-read infographic!

If you need more info or want to find a local provider then check out the FMS website.

Yours in Health,

Dr. G

Welcome!

Posted Leave a comment

This is the professional page of Dr. David Glazer.

This site is intended to be an informational hub full of ways for you to help yourself Feel better, Move Better, Live Better and Function Better!

Please search the LIBRARY, which is packed with stretches and exercises by body region.

Be sure to check out the BLOG!

 

**IF YOU ARE CURRENTLY IN PAIN OR NEED GUIDANCE IN YOUR HEALTH JOURNEY PLEASE DON’T HESITATE TO CONTACT ME**