Stretching is the part of our workout regimen many of us tend to skip. We might say it is because of lack of time, impatience or a feeling that stretching is “pointless.” However it is important that our joints are able to move in various directions with a certain degree of freedom. As our bodies age, we become stiffer and lose the flexibility we had when we were young. Chances are unless you’re a dancer or a gymnast, you’ll have lost that fluid flexibility you had as a child even in your twenties. However, it is never too late to regain enough flexibility to remain youthful and limber by training through stretching. Proper stretching allows us to continue doing our daily tasks into old age, such as reaching that high shelf, bending to pick up a dropped object, or accessing that hidden switch behind an awkward kitchen cabinet.

One reason it’s really important to stretch before working out is that we are likely to use muscles and tendons that are normally inactive. Without flexibility to those muscles, the risk of injury or of tearing those muscles and tendons when used, is higher. If stretching is done correctly before working out, it’s a good prevention against injury, and can also be used to treat injuries as well. Finally, when done properly, stretching simply feels good. It can be a great way to gently start the day or to wind down after work.

Preparing the body for exercise by warming up the muscles by stretching is easy and need not take up much of your time. This will increase the blood flow to your muscles and loosen them up allowing you to exercise without having to worry about injury or being overly sore the next day. Simply warm up the various muscle groups with slow stretches of the joints towards the end of their range of motion; this should cause the feeling of a gentle “pull” being felt in the muscles. Hold the position for up to half a minute and then alternate side or muscle groups. Not only does stretching prevent injury, but it also improves the mechanical efficiency of your body. Stretching prior to exercise means the muscles are stretched and warmed up, allowing them to undergo the full range of motion with less effort when exercising – this means the body’s overall performance is improved.

Other added benefits to stretching include improved circulation to the muscles and joints, alleviating the pains felt post-workout, and stretching can also help to improve your posture. If you find at the end of the day stiff and achy from sitting at a desk all day – try stretching. You might find that you’ll feel instantly better. Regular stretching in your shoulders and neck may help you to maintain a better posture. As a result, this may help to prevent the onset of lower back pain.

One of the most common problems that we see at my Chiropractic office in Springfield, VA is lower back pain.  One main cause of lower back pain is tight hip muscles.  Most of my patients sit for long periods time for work and this causes the hip muscles to tighten up.  When your hip muscles tighten up this places all the stress that should occur in the hip on the lower back.  The lower back is not made to withstand this amount of stress.  Eventually this will cause lower back pain. Here is a video demostrating simple hip stretches which will loosen up your tight hips and get rid of your lower back. Try these stretches if you suffer from hip pain or lower back pain.

This is a great video illustrating the #1 thing that you can do to live a healthier, longer life.

The question is can you limit your sitting & sleeping to just 23 and 1/2 hours?

Movement is essential for the body and chiropractic care helps the body function optimally.

The latest in performance footwear isn’t on display at America’s elite university track programs.  Nor will you find it on the pitch at professional soccer games.  You won’t see it on the baseball diamond, basketball court or football field either.  Why not?  Because the most recent innovation in athletic shoes (at least among a small but growing community of hardcore running enthusiasts) is… not wearing any at all!

The Reasons Behind the “Back to Basics” Movement

For a majority of runners either considering or actively experimenting with barefoot running, it’s not about trying to rediscover their inner caveman.  Rather, these individuals are looking for ways to improve comfort, reduce wear and tear on their bodies and add years to their running lives.  A 2009 bestselling book called “Born to Run”, written by Christopher McDougall, evangelizes barefoot running and ties many of our species’ running-related maladies to the use of shoes.  But does running barefoot actually solve the problem?  And do the obvious risks outweigh the potential benefits?

What Does Science Say About Running Barefoot?

The idea is controversial among medical researchers and healthcare providers as well as among runners themselves.  At the center of the debate is our understanding of the musculoskeletal system and the biomechanics of running, and it’s fair to say that the evidence today doesn’t point clearly in one direction or the other.  In fact, the leading researchers on the topic at Harvard University’s Skeletal Biology Lab are careful to point out that none of the information they present is meant to answer questions about how people should run and whether running barefoot or with shoes is any more likely to cause(or prevent) any particular type of injury.  So if you’re thinking about adopting the barefoot running lifestyle yourself, it’s worth considering a handful of points about which there seems to be some general agreement:

1. We run much differently when we wear shoes.  For example, long-time shoe wearers (that’s most Americans) tend to take longer strides and land further back on the foot, producing a harder heel strike that would be uncomfortable or painful without shoes.  Shoe wearers also generally lean forward more.  By contrast, experienced barefoot runners are far more likely to have a forefoot or midfoot strike and will tend to run in a more upright position.
2. The differences in running style mean that impacts and stresses are distributed and absorbed differently by the body.  Research suggests that the hard heel strike creates a higher-frequency impact that tends to move upward through a runner’s bones, while the lower-frequency impact of landing on the forefoot travels through the muscles and soft tissue.
3. The fact that most Americans wear shoes from an early age means that our bodies adapt to it.  And we probably adapt in a couple of different ways.  Not only do we learn to move differently when we have shoes to absorb the impact and protect us from cuts and scrapes, we also strengthen (or weaken) different parts of our bodies in the process.  If you’ve “grown up” running in modern athletic shoes (which enable long strides and hard heel strikes), it’s unlikely that your feet and calves have the same muscle strength as a those of an experienced barefoot runner.  It’s also unlikely that you have the same sorts of calluses.
4. Just because we’ve walked and run in shoes for most of our lives doesn’t mean we can’t do something different, but it does mean that we should be smart about making a change.  The last thing you want to do is to inadvertently increase the risk of some types of injury in the course of trying to prevent others (upping the odds of sprains, strains and tendonitis to reduce the likelihood of stress fractures, for instance).  It takes time for a runner to adjust his or her form and for the body to make its own adjustments.  For this reason, it’s important to make a gradual change and pay close attention to your running technique.  Your own body will provide some feedback on your progress, but education and common sense should play a central role in helping you set appropriate goals and expectations.
5. Whether you choose to run in shoes or to run barefoot, good form matters.  And it matters a lot.  Countless coaches and trainers have gone on the record saying that bad form contributes to more running-related injuries than any other single factor.  Dr. Daniel Lieberman recently provided a wonderful quote to Gretchen Reynolds of the New York Times:

“Humans may have been built to run barefoot, but we did not evolve to run barefoot with bad form.”

If you’re a runner looking for a healthier approach–especially if you are experiencing pain or have a history of injury, your chiropractic physician can help!  As experts in diagnosing, treating (and, even better, preventing) muscular and skeletal problems, chiropractors use a variety of proven techniques to relieve pain, promote healing and improve performance.  Best of all, they can help keep you running at your best!  Call our office today at (703) 912-7822  to make an appointment or visit us online at Chiropractor in Springfield, VA.

Yoga is becoming a more and more popular activity.  The number of places holding Yoga classes of many different types is on the rise. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga and many more it can be easy to get confused. This article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.  At my chiropractic office in Springfield, VA I highly recommend Yoga to my patients loosen up tight muscles, strengthen weaker muscles, and for stress reduction.  It is a great form of exercise.

Hatha Yoga – In Sanskrit (an ancient classical language of India) “Ha” means “sun” and “tha” means “moon”. This type of Yoga is a relatively slow paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don’t know any of the asanas (poses).  Like all types of Yoga, Hatha Yoga aims to unite the mind, body and spirit.

Ashtanga Yoga – Ashtanga means “eight limbs” in Sanskrit. It’s a fast moving, intense style of Yoga based on a progressive sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you are constantly move from one asana in the sequence to the next, so you’ll find that it will improve your stamina as well as your flexibility and strength..

Power Yoga – This is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.

Iyengar Yoga – This type of Yoga is based on teachings by B.K.S Igengar and concentrates on the correct alignment and form of the body.  Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.

Vinyasa Yoga – Vinyasa means breath-synchronized movement and is another fast paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice each pose is balanced with a counter pose.

Bikram Yoga – Otherwise known as “Hot Yoga”, Bikram Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature most people sweat a lot during the class and this helps to cleanse the body of toxins.

If you’re just starting out or have never done any Yoga before, you may want to try a few different types of yoga to find out what you like best. Remember, there’s no rule that says you have to stick to one type of Yoga.  If you have any more questions feel free to visit my visit at Chiropractor in Springfield, VA or give is a call at (703) 912-7822.

In my previous posts, I have discussed the most effective lower back exercises and stretches that I utilize in my Springfield Chiropractic office.

Today I am going to talk about the most effective stretching tool ever invented.  It’s called a foam roller and it’s one of the most simplest and cheapest stretching aids you can buy.   You can use the foam roller to stretch out your tight hips, legs, back and even improve your posture.  A foam roller costs about $20 and it either comes in white, blue, and black colors.  The white is the most comfortable going up in density to the black roller which is very hard.  I use a foam roller daily to stretch out and work out the tight knots in my muscles.

In the video below the person shows you how to work your legs, hips, back, and improve your posture using a foam roller.  You can purchase a foam roller from any of the local running stores, athletic stores or from my chiropractic office in Springfield, VA.  Start using the roller as demonstrated for at least five minutes every day and you will see a huge difference in your overall flexibility and mobility.

If you or a family member is suffering from neck pain, back pain or hip pain call our chiropractic office in Springfield, VA at (703) 912-7822.

At my chiropractic office in Springfield, VA patients often say  “Doc, I try to do my exercises but I have to hit the ground running in the morning….to get the kids ready for the school bus….I have morning meetings….I’m not a morning person….I’m pulled in 100 directions during the day….I forget about them until I’m in bed….I exercise on my job and that’s enough….” 

           I’m sure we’ve all rationalized our inability to keep up with exercises, especially after our episode of low back pain (LBP) subsides. In fact, only about 4% of LBP patients continue doing their exercises after their pain subsides. That means 96% of us with chronic, recurring low back pain DO NOT exercise even though we know we should.  We feel bad, even guilty for not exercising.  So, what can we do to “trick” ourselves into being more compliant with our low back exercises?

           First, let’s accept the fact that most of us cannot consistently “fit in” exercise into our busy schedules.  With that said, the TIMING of when to do the exercise may be more important than even doing them at the same time every day. In other words, do a few exercises when you need them the most. For example, if you’re working at a computer for more than 1 hour, and you start to feel back pain from the prolonged sitting – especially if your work station set up is less than ideal – do one or two sitting exercises right at your work station, BEFORE your back pain gets any worse. If you wait too long, the exercises may not be of much benefit. Setting a timer next to your screen that beeps every hour is a good reminder to do one or two simple exercises and only takes a minute or two.  Many inexpensive digital watches can be set to beep on the hour/every hour or, you can set a “timer” to beep after 60 minutes as a “gentle” reminder.  Some cell phones also have a timer feature. Here are three sit down low back exercise options (try them all and decide which one(s) feel most productive/helpful):

1. “Crossed Knee Stretch”: Cross your legs; pull the crossed knee towards your opposite shoulder (feel the pull in your buttocks); arch your low back and at the same time, twist or rotate to the side of the crossed knee. Hold for 5-10 seconds and repeat up to 3 times.  Repeat this on the opposite side.
2. “Sit Twists”: Reach across with your right hand and grasp your left leg at mid-thigh. Twist/rotate your back to the left and pull with your arm. Hold 5-10 seconds / repeat 3 times. Repeat this on the opposite side.
3. “Sit Floor Touches”:  Bend over as if to touch the floor or tie a shoe.  Hold 5-10 seconds.

If you do the math, it would take a minute for #1 and #2, 30 seconds for #3 (total 2.5 min.).  If that’s too long, hold for 5 seconds.  If that’s too long, do 1 rep, not 3.  You get the idea…..MAKE IT WORK!  Modify the dose to fit your schedule or ability to stretch.  If you do this AT THE TIME you start to feel tight or sore, you can PREVENT a LBP episode!

          We realize you have a choice in where you choose your healthcare services.  If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.  To learn more about us please visit http://www.NovaChiroWellness.com or to schedule your appointment today call us at (703) 912-7822.

Most of the injuries that I see in my chiropractic office in Springfield, VA are repetitive strain injuries.  These injuries occur from the patient losing range of motion in a particular joint thus putting additional stress on another joint or area of the body.  This additional stress eventually causes the patient to develop a repetitive strain injury and then pain.  If the pain persists long enough and does not go away this is when the patient gives my office a call.  A great example of this is the typical office worker.  These patients sit at a computer for 6-8 hours per day and then have another 30 minutes to a hour (if they are lucky in the Washington, DC area) commute, each way.  What happens from all of the sitting is they lose the normal function and range of motion of their hips.  Their hips also become weak and tight putting additional stress and strain on the lower back region.  Once their hips stop functioning like they are suppose to their lower back has to compensate and do the job of the hips.  The muscles and joints in the lower back were not designed to do this so eventually over time the office worker develops lower back  pain. 

Why I am telling you all of this?  Because I can help alleviate your lower back pain but ultimately you need to restore the hip function and increase your gluteal strength to prevent this injury from occurring.  In my office I show patients how to increase their hip range of motion and start on them a rehabilitative program to develop and improve their hip strength but there is a limit to how much I can help you.  You need to develop a program or system to increase your range of motion, strength, coordination, flexibility and endurance.  Thankfully somone has already developed a system for you, it’s called CrossFit.

Unless you have been living under a rock for the past few years you have probably heard of CrossFit.  For those that do not know what CrossFit is, it is a strength and conditioning fitness methodology that promotes broad and general overall physical fitness. CrossFit combines weightlifting, sprinting, and gymnastics.  CrossFit focuses on improving your efficiency in ten fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy.

What is a CrossFit workout like?

At a local CrossFit affiliate gym like CrossFit Lorton, you will be show up for a class at a specific time to do the “Workout Of The Day” or WOD for short.  The workout changes daily so your muscles are constantly being challenged and it also keeps you motivated with different workouts.  CrossFit workouts incorporate running, rowing, jumping rope, pulls, powerlifting, Olympic weightlifting, gymnastic rings, kettlebells and many body weight exercises. CrossFit WOD’s include a warm-up, a skill development segment, and a high-intensity workout that lasts around ten to thirty minutes.

Why you need to do CrossFit?

CrossFit utilizes functional training which is the best way to workout and improve body mechanics.  The classic gym workouts that most people do utilize body building exercises, i.e. dumbell curls.  Dumbell curls only focus on training one particular muscle whereas a body weight squat like you would do at CrossFit trains several muscles at once.   Body building exercises like most people do are not functional at all unless you are curling a weight, whereas a body weight squat will allow you squat down and play with your daughter or son.  If you ever look at young kids, they are constantly squat down as they are playing.  This is the way the body was designed to move but as they get other and they sit more and more they loose the flexibility, strength and coordination to get into a squat position.  In my office one test that I love and have most of patients do is a simple body weight squat.  I would say 80-90% of my patients cannot do a simple body weight squat including the athletes I treat.  This a fundamental movement that the everybody should be able to do.  CrossFit utilizes functional exercises to train your body so that you can perform a fundamental movement such as body weight squat.  CrossFit will make you stronger, more effecient, flexibile, help you lose weight and improve your lean muscle mass.  It is a very intense type of exercise but it is completely scalable so anyone can do the exercise.  What it comes down to just like anything in life, you get out what you put in.  CrossFit will challenge you physically and mentally and make you stronger, allowing you to do the things that you love to do in life, pain-free.

If you find yourself or someone you know currently in the situation I described give us a call today at (703) 912-7822 or visit us at http://www.NovaChiroWellness.com .  To learn more about CrossFit go to www.CrossFit.com and for a local CrossFit gym go to www.CrossFitLorton.com .

Stretching is an important part of any rehab program during the acute and repair stages of an injury.  Stretching is also a necessary part of your overall wellness plan.  Your doctor can help you determine which stretches are most appropriate for you.  Here are several key considerations and general guidelines to help you get maximum benefit when performing your stretches. 

1.  Relax.  The objective is to relax and gently stretch muscles and soft tissues.  Any tension limits the stretch.  Gradually feel the tension let go as you perform the stretch.

2. Don’t bounce.  The idea is to hold the stretch gently.  Don’t try to force the stretch or bounce; this puts unnecessary stress on the tissues and can cause muscles to tighten as a guarding mechanism.

3. Breathe.  Don’t hold your breath, but breathe gently and naturally.  Muscles will automatically relax more while exhaling.  You may find it helpful to inhale through your nose and exhale though your mouth.

4. Hold the stretch long enough.  Individual muscles are made up of thousands and thousands of muscle fibers.  The fibers take turns working so you must hold the stretch long enough to get maximum benefit.  Start with fifteen seconds and gradually increase the time to 60 seconds for most stretches.

5.  Understand which muscle group the stretch is for.  This may sound simple, but is important.  You want to focus on performing the stretch with proper technique and “feeling” the stretch in the appropriate location.  Stretching, by definition, should not cause pain.

If you still have questions about how to stretch properly ask your Chiropractor in Springfield, VA.

Whatever your New Year’s Resolution for 2010 – here are seven tips to stick to your New Year’s Resolution

1. Write it down! You’re much more likely to fulfill your goal of losing, say, 20 pounds, exercising more, and eating healthier foods if you put it in writing. Better yet, post your written resolution on your bathroom mirror, refrigerator, or some other prominent, frequently visited location where you’ll be reminded of it often.

2.  Your goals should be specific, quantifiable, and measurable. Otherwise you have no way to assess whether you hit your goal.

For example, from #1 above, what exactly does ‘exercising more’ mean? Or ‘eating healthier foods’? Put some traction on your goals by defining what specifically you’re trying to accomplish. You could set your exercise goal as a 30-minute power walk three days per week. That’s specific and measurable. As for ‘eating healthier foods’… how about adding one more veggie than you’re currently doing for lunch and dinner? Define what that number is for you. You get the idea…

3.  Get a partner to hold you accountable. It could be a spouse, friend, sibling, or even a son or daughter. Make a weekly appointment time to check in together and see how you are progressing on your set goals.

The accountability partner should be someone you respect and admire and with whom you’ll be honest about how it’s going – and not offended that they’re even asking.

4.  Set intermediate steps for big goals. If your goal is to lose 50 pounds, define when you could realistically lose it, and then set a goal for each week and month as road marks along the way. You’ll be encouraged by the progress. Also remember success breeds success so keep it up.

5.  Schedule time to meet your goals. Write your exercise times into your planner. List your trips to the Whole Foods or wherever you plan to buy your veggies into your planner… so they become part of your schedule and therefore part of your lifestyle.

6.  For weight loss and muscle strength make sure  to feed your body high-quality essential proteins every day and rebuild muscle after working out.  One company that I like for protein shakes is EAS.  You can get there ready to drink EAS Myoplex light and have you protein you need in just seconds and it is also light on carbohydrates so you won’t get fat.  Your body can’t store protein, so you need a fresh supply daily.

7.  Make sure to see your local chiropractor in Springfield, VA for monthly tunes up because the exercise may  cause muscle tightness, soreness and joint pain.  We will be able to get you back in the gym so you won’t break your new routine and it will also help your body perform optimally.

Try these seven tips to follow through with your New Year’s Resolution.