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African American male runner sits on gravel path holding his Achilles tendon in pain from a running injury.

From Stress Fractures to Strains: Speeding Up Recovery with Shockwave Therapy

In the world of sports and fitness, injuries are almost par for the course. As athletes push their limits, the body sometimes responds with musculoskeletal injuries. Traditional sports medicine methods, while effective, often come with prolonged recovery periods. Enter shockwave therapy—a game-changing approach that’s revolutionizing rehabilitation for sports and overuse injuries. Let’s dive deep into this transformative treatment.

Decoding Shockwave Therapy

Close up view of a chiropractor applying shockwave therapy to a patient's neck and shoulder to heal musculoskeletal issue.

Shockwave therapy, also known as extracorporeal shock wave therapy (ESWT), is a non-invasive therapeutic technique. Your chiropractor uses as handheld device that emits high-energy acoustic waves, which are transmitted through the skin and into the injured soft tissues of the affected area. These sound waves stimulate healing, reduce pain, and promote cellular repair and growth.

The principle is fascinating. The body, when subjected to these shockwaves, responds with increased metabolic activity around the pain site. This accelerates the healing process by increasing blood flow and stimulating cell regeneration.

h2: Why Shockwave Therapy is Making Waves in Sports Rehabilitation

The adoption of shockwave therapy in sports rehabilitation owes to its myriad of benefits:

  • Speedy Recovery: It accelerates the body’s self-healing mechanisms.
  • Non-Invasive Treatment: No surgeries, no incisions. Just a handheld device that sends waves through the skin.
  • Minimized Reliance on Medication: Often reduces or eliminates the need for painkillers, anti-inflammatory drugs or steroid injections.
  • Few Side Effects: Apart from minor discomfort or redness, patients usually don’t experience side effects.

Targeted Treatment: Sports and Overuse Injuries Shockwave Can Tackle

Tennis and Golfer’s Elbow

Female tennis player on a clay tennis court holding her elbow in pain from overuse injury.

Medically termed as lateral and medial epicondylitis, tennis elbow and golfer’s elbow are common sports injuries. The overuse of forearm muscles results in pain and inflammation at the elbow joint. Shockwave therapy focuses on these pain points, promoting healing and reducing inflammation. The shockwaves stimulate collagen production, an essential component for tendon repair.

Plantar Fasciitis

Close up view of a woman sitting on the floor massaging her heel pain from plantar fasciitis.

Runners and jumpers often complain of heel pain, attributed to plantar fasciitis. This inflammation of the fibrous tissue along the bottom of the foot can be stubborn. But with shockwave therapy, there’s hope. The therapy stimulates blood flow in the injured area, which in turn accelerates tissue repair and cellular growth and results in pain relief.

Achilles Tendinitis

Close up view of a male runner's lower legs as he bends over to grab his achilles tendon in pain.

This is the inflammation of the Achilles tendon, the thick band connecting calf muscles to the heel bone. Persistent strain from running or jumping can cause this painful musculoskeletal condition. Shockwave therapy, when applied, can break down injury-induced calcifications in the tendon, offering relief and fostering tendon healing.

Prepping for a Shockwave Therapy Session: What to Expect

A chiropractor applies shockwave therapy to a patient's heel to treat plantar fasciitis.

Venturing into the realm of shockwave therapy? Here’s a glimpse into what awaits:

Pre-Treatment Consultation

Before starting treatment, patients typically undergo an evaluation. This helps the chiropractor understand the nature and extent of the injury. They might also discuss medical history to ensure shockwave therapy is a suitable non-surgical treatment.

During the Session

The actual procedure is relatively short, often lasting 5-10 minutes. A gel is applied to the treatment area, ensuring the shockwaves are efficiently transmitted. The handheld device is then placed against the skin, sending pulses to the injured tissues. While there might be some discomfort, it’s typically bearable and lasts only during the session.

Post-Treatment Recommendations

Post-procedure, patients are usually advised to rest the treated area and avoid strenuous exercise for a few days before getting back to daily activities. While some might experience immediate relief, others might need a few sessions before discerning significant improvements.

Shockwave Therapy Considerations

Shockwave therapy, while beneficial, is not a one-size-fits-all solution. It’s important to discuss this treatment option with your chiropractor.

  • Understand the Limits: While shockwave treatment can address many sports injuries, it might not be the solution for all conditions.
  • Adhere to Advice: Follow post-treatment recommendations for optimal results.

EPAT shockwave therapy stands as a testament to the power of medical innovation. It offers a non-invasive, effective treatment to the age-old problem of overuse injuries and helps athletes of all types get back to the sports they love more quickly. Contact us at Total Body Chiropractic today to learn how shockwave therapy can benefit you.

Shockwave Therapy FAQs:

  1. Is shockwave therapy suitable for all age groups?
  • Generally, yes. However, its appropriateness can depend on individual health conditions and the specific injury. Always consult with a therapist before beginning treatment.
  1. How many sessions of shockwave therapy might I need?
  • The number of sessions varies based on the injury’s severity. Some might need as few as three, while others might require more.
  1. Are there any long-term side effects of shockwave therapy?
  • Currently, no long-term side effects have been identified. However, some might experience temporary redness or swelling post-treatment.
  1. Can shockwave therapy prevent future injuries?
  • While it can effectively treat existing injuries and strengthen tissues, it’s essential to combine therapy with proper training and exercises to minimize future injury risks.
  1. How soon after an injury can I start shockwave therapy?
  • It’s best to consult with a therapist. In some cases, immediate treatment might be beneficial, while in others, it’s advisable to wait.

 

Woman sitting at a desk with bad posture looking at her mobile phone.

Unraveling the Mystery: Can a Chiropractor Help with Posture?

Our body’s posture is a silent communicator, speaking volumes about our health and confidence. Have you ever asked yourself, “Can a chiropractor help with posture?” The answer is a resounding yes. Posture matters, and chiropractors are skilled healthcare professionals who can significantly assist in improving posture and overall spinal health.

Chiropractic care can be a key solution to rectify posture issues resulting from our modern lifestyles. In this article, we explore the benefits of chiropractic treatment and how it can positively impact spinal alignment and posture.

Posture Problems: A Modern Day Epidemic

Woman sitting with bad posture at a desk at home while looking at her mobile phone.

The modern lifestyle, replete with hours spent hunched over computers, slouched in front of the TV, or peering down at smartphones, has led to an epidemic of posture problems such as back and neck pain. The “text neck” or “computer posture” is more prevalent now than ever before.

These habitual patterns in daily life can cause imbalances in our musculoskeletal system, leading to discomfort, fatigue, and even chronic health problems. Let’s delve deeper into the root causes of bad posture and understand why it is crucial to address these issues.

The Impact of Poor Posture

Poor posture doesn’t just affect your appearance; it can have serious health implications. It may lead to chronic neck, shoulder, and back pain, disrupt blood circulation, impair lung function, and even affect your mood.

Prolonged poor posture can contribute to degenerative arthritis and disc disease, spinal curvature, and weak muscles. The human body is designed for movement, and sedentary habits coupled with poor posture can severely impede its natural function.

Chiropractic Intervention: The Posture Solution

How exactly can a chiropractor help with posture? Chiropractors are trained in detecting and correcting misalignments and joint mobility issues with hands-on manipulation techniques.

Their holistic approach can improve your posture, enhance body function, reduce pain, and promote overall wellness. A chiropractor can guide you on a corrective course to better posture through personalized treatment plans tailored to your specific needs.

How a Chiropractor Can Improve Your Posture

Bend Chiropractor Bari Liebowitz performing a neck adjustment on a patient.

1. Posture Assessment

When you first visit a chiropractor, they’ll perform a comprehensive posture assessment. This involves a visual evaluation, a review of your medical history, and may include digital posture analyses.

By thoroughly understanding your posture issues, the chiropractor can create an effective treatment plan. The goal is not just immediate pain relief but long-term postural correction and improved overall health.

2. Chiropractic Adjustments

The core of chiropractic treatment lies in chiropractic adjustments or spinal manipulations. By applying targeted pressure on key parts of the spine, a chiropractor can help realign your vertebrae, alleviating chronic pain and discomfort caused by postural stress.

Over time, these spinal adjustments help reinforce correct posture, allowing your body to naturally maintain a healthier stance.

3. Posture Corrective Exercises

Chiropractors often supplement adjustments with posture corrective exercises. These exercises, custom-made to fit your needs, strengthen your postural muscles and help maintain the correct alignment.

With consistent practice, these exercises enable you to proactively manage and improve your posture outside of the chiropractic office.

Maintaining Good Posture

Once you’ve begun your journey to correct your posture, it’s crucial to maintain it. Regular chiropractic visits are an integral part of this journey. A chiropractor not only corrects improper posture but also provides guidance and strategies for maintaining it.

Consistent practice of prescribed exercises, mindfulness about your posture during daily activities, and a healthy lifestyle all contribute to sustaining proper posture. Remember, achieving a healthy posture is a journey, not a destination.

Regular Follow-ups

A chiropractor is your ally in the journey to good posture. Regular follow-ups will ensure your progress is monitored, adjustments are made as needed, and new issues are caught early. Regular chiropractic care can thus be instrumental in maintaining optimal posture and spinal health.

Lifestyle Modifications

Besides chiropractic care, certain lifestyle modifications can help you maintain good posture. These may include ergonomic adjustments to your workspace, regular physical activity, yoga, pilates, and mindfulness about maintaining correct posture throughout the day.

FAQs

  1. Can a chiropractor help with posture for all age groups? Yes, experienced chiropractors can help improve posture for people of all age groups. Whether it’s a child developing postural habits or an adult suffering from chronic posture-related pain, chiropractic care can be an effective solution.
  2. How often should I visit a chiropractor for posture issues? The frequency of visits depends on your specific condition and the chiropractor‘s treatment plan. Some might require weekly visits, while others might benefit from monthly appointments.
  3. Does chiropractic care for posture correction cause any pain? Chiropractic adjustments are generally painless. However, some discomfort might be felt, especially if the body has been in a misaligned state for a long time. The discomfort fades as your body adapts to the adjustments.
  4. Can a chiropractor help with posture-related headaches? Yes, poor posture can often lead to tension headaches due to increased muscle strain in the neck. Chiropractors can address this issue by improving your posture and providing relief from these headaches.
  5. What other health benefits can I expect from improved posture? Improved posture enhances breathing, circulation, digestion, and even boosts mood and energy levels. It reduces the risk of musculoskeletal issues and contributes to better overall health and wellness.

Make an appointment today with our chiropractic clinic in Bend for an assessment of your posture.

Top Ways to Reduce Pain in the Spine

 

Back pain is a frequent health problem. According to this study, eight out of ten Americans experience back pain at a certain point in life, typically in the lower back. You might have strained it while doing yard chores or housework. Or your back pain might be due to sports injury or a persistent illness like ankylosing spondylitis or arthritis.

You must consult a doctor or physical therapist if back pain develops or worsens. The same is true of persistent discomfort. There is no one size fits all treatment for back pain. Pain can strike anywhere in the spine or nearby muscles, and its frequency and intensity might vary considerably.

Back pain might signify physical stress that needs immediate attention because the spine is the protective covering that encases the most vital nervous system components. Back pain, if left unchecked, might result in irreversible spine or nerve damage.

Types of Pain in and Around the Spine

Woman holding her lower back with back pain.

Acute or chronic back pain can occur in any form. Acute pain typically causes symptoms that are immediate and transient. However, chronic pain keeps returning over time and might be unpredictable, making daily tasks challenging.

The more typical types of back pain are listed below:

Acute Pain

Acute pain, sometimes referred to as short-term discomfort, can persist for a day or as long as four weeks. People link acute pain to a specific incident or injury, like moving a big box, tripping, or bending improperly while doing yard chores.

Often, acute pain will disappear when the muscles recover or the swelling decreases. However, you must consult a doctor if the pain is severe or if it interferes with your daily activities.

Subacute Pain

Subacute pain might linger for four to twelve weeks. You must consult a doctor to determine if the issue will resolve on its own or if it will likely result in persistent discomfort.

Chronic Pain

Chronic pain continues for more than 12 weeks. This pain can range from a sharp stabbing sensation in some situations to a chronic dull aching or a string of flare-ups. Chronic pain has a damaging effect on the psyche and can be crippling if not addressed.

Unfortunately, it can be challenging to identify the root cause of chronic pain. Chronic pain may last long after your body has healed from visible damage in some cases. Pain management becomes the main objective when you fail to identify the cause of the pain.

Top Treatment Types

Chiropractor working on the upper back of a patient.

Chronic back pain can be excruciating. Therefore, to treat severe pain, we will discuss some of the most effective treatments to reduce inflammation, muscle tension, and back pain.

Spinal Decompression Therapy

Spinal decompression therapy uses a traction table or other motorized equipment to stretch the spine and to relieve leg or back pain. Nonsurgical decompression therapy is the name of this procedure.

It is also a practical therapeutic choice for people who suffer from the following:

The fundamental spinal traction technique used by chiropractors, osteopathic physicians, and other qualified healthcare practitioners for many years is the same one that spinal decompression devices employ.

Decompression therapy and traction treat bulging, deteriorating, or herniated discs to reduce pain and foster the best healing environment.

Spinal decompression is a form of traction therapy used on the spine to produce theoretical advantages, such as:

  • Creating a negative intradiscal pressure to encourage disc material that has herniated or bulged to retract or realign.
  • Lowering the disc’s pressure to allow the infusion of nutrients and other elements to help the disc repair.

There are only minor side effects, such as a dull ache during the first few weeks while the spine adjusts to decompression and stretching. This therapy is generally safe and comfortable, putting the patient’s experience first.

Chiropractic Care for Bulging or Herniated Discs

A disc’s soft inner filling can occasionally swell and press on the painfully sensitive outer part of the spinal disc, causing it to bulge. Additionally, it has the potential to herniate from the shell and press against an adjacent nerve. In a herniated disc, the nucleus pushes through the annulus fibrosus.

Herniated and bulging discs can have various causes, signs, and treatments. Without proper care, unpleasant symptoms can develop when your nucleus is out of its natural place.

A chiropractor will determine its severity before starting chiropractic care for spinal issues. In addition to examining your spine’s overall health, they may also do several tests to assess your reflexes, sensation in your extremities, muscular strength or weakness, and range of motion.

A chiropractic adjustment might be able to treat your bulging disc if you’re generally healthy and don’t have any significant symptoms, underlying spinal diseases, or advanced spinal conditions. A session with a chiropractor can also help those suffering from fatigue, tension headaches, chronic shoulder pain, and muscle aches.

Chiropractic Care for Degenerative Disc Disease

The majority of those with degenerative disc disease are the elderly. It impacts their quality of life and capacity to engage in specific activities. The normal wear and tear of the spinal discs are the common causes of degenerative disc disease.

Chiropractic care is a popular choice among people with degenerative disc disease even though there are many alternative treatment options for this ailment since it can reduce release tension and spinal pain and increase spine flexibility.

These are some of the symptoms:

  • Pain that intensifies while sitting, twisting, lifting, or bending;
  • Chronic pain with periods of intense pain that could last days, weeks, or months
  • Pain that spreads to the buttocks, thighs, and backs of the legs or the arm, shoulder, and hand.
  • Back pain
  • Muscle Tension
  • Painful muscle spasms

Some people experience crippling pain from degenerative discs, which can vary in severity. Patients can choose various treatments to manage their pain and stop the spinal discs from suffering additional harm. Chiropractic care is among the best non-invasive methods for treating and assisting patients in regaining spinal function.

Chiropractic care for degenerative disc disease helps ease muscle tension, lessen spinal tissue inflammation, and increase the spine’s range of motion. Chiropractic care can also help to promote healing by reducing pressure on the spine’s discs.

Chiropractic Care for Sciatica

Sciatic nerve compression is the primary cause of sciatica. Spinal tumors, pregnancy and childbirth, herniated or bulging discs, lumbar spine subluxations, and non-spinal conditions like constipation and diabetes are among the spinal disorders known to cause sciatic nerve pain.

According to a study, more than 40% of adults get sciatica, causing muscle weakness and chronic pain. Mild1`1 sciatica pain goes on its own, but might require instant care in acute cases.

The following are some medical treatment options:

  • Pain medications
  • Physical therapy
  • Lifestyle adjustments
  • Surgery, in severe cases

The fact that you may visit a chiropractor for spinal pain surprises many people, but doing so is the most practical and quick course of action.

Chiropractors have received specialized training in the musculoskeletal system, which includes the bones, muscles, cartilage, joints, and tendons. Because of their specific training, chiropractors are the perfect choice to treat sciatica.

Furthermore, you do not need a recommendation to see a chiropractor, and insurance frequently pays for services. A chiropractor can locate the root cause of sciatica and cure it without using painkillers. The condition can have various reasons, each requiring a unique course of therapy.

Are Chiropractic Services and Spinal Decompression Therapy Effective?

Chiropractor working on the neck of a patient.

It can be challenging to believe that a non-invasive, safe, pain-free treatment exists to properly assist you in treating your chronic problems when steroid injection shots and pain medicines fail to lessen chronic back pain.

You can treat back pain effectively by using spinal decompression therapy. Unlike several chronic pain treatments, spinal decompression therapy and chiropractic services do not hurt. They are effective methods to treat pain and discomfort. Instead, the session will cause you to sense pressure and pull.

Sensors on the computerized table can identify which muscles are starting to stiffen up or resist stretching. These make it simple for the chiropractor to change the pressure applied to achieve the desired results. Most offices create a peaceful environment for their clients to make the procedure comfortable.

It takes about 30 minutes to complete one spinal decompression procedure. Most of the time, it takes more than a single session to benefit from this therapy fully.

Several studies and publications conducted over the years have proven the safety, effectiveness, and cost-efficiency of spinal decompression therapy and chiropractic services as therapies for reducing back pain and enhancing motion range.

Chiropractic care and spinal decompression therapy have demonstrated their ability to temporarily relieve pain and keep you pain-free in the long run.

Book an Appointment Today at Total Body Chiropractic

At Total Body Chiropractic, we provide a wide range of chiropractic procedures that can aid in managing chronic back pain in our patients. We use different treatments to reduce back pain, inflammation in muscles, swelling of tissues, and more.

Our treatments help reduce discomfort and make it easier for our patients to move. We have professionals who have received proper training in treating patients with chronic pain. Moreover, we ensure a comfortable and pain-free session that promises visible results. Book an appointment to treat your chronic pain today with our expert chiropractors!

How to Prevent Gardening Injuries

With April showers bringing May flowers, you’re in for a lot of gardening this season. You may even find yourself venturing into the yard in honor of Earth Day.

Before starting, remember that gardening is a significant undertaking and can even count as a workout, depending on that day’s chores. So, it’s important to treat this springtime activity like any other physical pastime and maintain your body with the best chiropractic care in Bend.

Potential Gardening Injuries

After staying inside this winter, your body may not be used to the exertion needed to care for the yard. And unused muscles can easily tire out, leading to aches, pains, and muscle strains. Common gardening injuries include:

Many of these conditions result from overuse, repetitive motion, or improper form and can be easily avoided.

Safety Tips for Gardening This Spring

You can prevent many gardening injuries with these easy steps before, during, and after your project:

  • Always warm up — Whether you take a brisk 10-minute walk or do some jumping jacks, warming up is extremely important for loosening up joints and muscles.
  • Stretch it out — Be sure to do easy, low-impact stretches after your warm-up and once you’ve completed your tasks for the day. Focus on your wrists, shoulders, arms, thighs, sides, and back.
  • Lift with your knees, not your back — When lifting objects, always bend your knees, keep your back straight, and your core engaged. If you need to turn, always use your feet to pivot towards the direction — don’t twist.
  • Stay hydrated — It doesn’t matter if it’s sunny, cloudy, or breezy. Your body will lose a lot of fluid while you’re working. Not to mention, water keeps your muscles, joints, and spinal discs lubricated.
  • Take frequent breaks — Don’t try to tackle the whole yard in one day! Taking breaks and completing select tasks each day can prevent overuse of muscles and repetitive stress injuries. Likewise, switching your positioning every 20 minutes can reduce the potential for strain.

Treat Your Gardening Injuries with the Best Chiropractic Care in Bend

You should expect some soreness after a hard day’s work. If the pain persists, it may be time to see a professional. Chiropractic care and massage therapy in Bend can reduce pain related to gardening. Chiropractic adjustments will address spinal misalignments that occur after hours bent over in the planting and weeding.

Your massage therapist in Bend uses techniques that release muscle tension to prevent spasms and decreases inflammation. If you’ve sustained an injury, massage therapy also increases blood flow to the affected area to encourage quick healing.

If you have pain or soreness from gardening, schedule a visit to our clinic to prepare your body for the rest of the season.

4 Common Spring Sports Injuries and How to Prevent Them

As the weather warms up, many of us are excited to participate in our favorite sports and activities. From softball, tennis, and golf leagues to leisurely runs, hikes, and bike rides, spring opens new doors for entertainment — and sore bodies. Chiropractic care and massage therapy in Bend are great options for keeping your body warmed up and maintained throughout the season.

Continue reading to learn how these services can prevent spring sports injuries and keep you off the sidelines.

Common Spring Sports Injuries

1. Sprains and Strains

Sprains and strains are the most common spring sports injuries in any activity. They occur when ligaments (sprains) or muscles and tendons (strains) become stretched or torn. Depending on the severity of your injury, symptoms typically include mild to severe swelling, bruising, and loss of mobility and stability.

2. Herniated Discs

Your spine is made up of vertebrae with small cushions to separate each bone, called discs. When a tear in the disc allows the jelly-like material to leak out, it leads to a bulging or herniated disc. A herniation is usually marked by local or radiating pain and a decreased range of motion. This condition is common in older golfers and athletes in contact sports, like football.

3. Tendonitis

Tendons are connective tissues that attach muscles to bones. Overusing certain tendons can lead to inflammation and pain, known as tendonitis. While tendonitis can occur in several places around the body, common forms of this condition include tennis elbow, baseball elbow, shin splints, and Achilles’ tendonitis.

4. Stress Fractures

Stress fractures are small breaks in weight-bearing bones from repetitive impacts, like running or jumping. This condition is extremely common when starting a new workout regimen or suddenly increasing intensity. Fractures can also occur with repetitive motions in pitching or rowing, but that is uncommon. Stress fractures can cause pain and tenderness but should resolve with rest.

Tips for Preventing Sports Injuries

Adequately preparing your body after a long winter indoors is essential for preventing injury. Here are some things you can do during the season for your safety:

  • Warm up for at least 5-10 minutes with stretching and cardio
  • Maintain proper equipment, especially supportive shoes
  • Start strength training and conditioning weeks before the season begins
  • Rest between games, matches, training, etc. to prevent overuse

How Chiropractic Care and Massage Therapy in Bend Can Treat Sports Injuries

Chiropractic care and massage therapy are two clear choices for athletes wanting to improve their abilities and reduce discomfort. For most sports injuries, misalignments in the spine lead to incorrect form, which often triggers further damage. So, regular adjustments allow you to play each game at your best.

Studies have even shown that these therapies can improve balance, agility, and response time because the body will move as it should. Not to mention, the massage therapist in Bend will relieve stiff muscles and release tension to increase flexibility and range of motion, allowing you to twist, bend and reach to your full potential.

If you happen to sustain a sports injury despite your best effort, the best chiropractic care in Bend can encourage quick and complete healing. Massage therapy promotes blood flow to the affected area, which is necessary for recovery, while chiropractic care returns your body to its proper position. Many patients even report pain relief as early as the first visit.

Before your season starts, make a trip to Total Body Chiropractic & Massage to get your body prepared for spring sports. We offer a list of comprehensive services that will help you feel your best and keep you off the bench this year.

6 Stretching Exercises for Desk Jockeys

You spend a lot of time sitting. From working 40 hours a week, driving, and spending time relaxing on the couch, the average adult will sit for about 13 hours a day. And without the proper posture, all that sitting can take a toll on your body, causing neck and back pain that leads to headaches, muscle spasms, and a slew of other issues.

Fortunately, getting therapy for back pain in Bend can help relieve the pressure and tension that comes from working a desk job. But to hold onto these adjustments, you’ll need to practice daily maintenance stretches. Your chiropractor for neck pain in Bend will offer individualized stretches for your problem areas.

Here are 6 additional exercises to practice throughout the day for different muscle groups – and you can even do them seated at your desk!

1. Neck Stretch

  • Seated in a neutral position, grab the bottom of your chair with your right hand.
  • Tilt your head to the left, bringing your ear toward your shoulder.
  • Hold this position for 10 to 30 seconds.
  • Repeat on the opposite side.

You can deepen your stretch by gently pressing down on your head with your left hand.

2. Shoulder Shrug

  • Sit in a relaxed position with your head forward.
  • Lift your shoulders toward your ears, while inhaling deeply.
  • Squeeze and hold for 2 seconds.
  • Then, roll your shoulders down and backwards on the exhale.
  • Complete 5 to 6 reps.
  • Repeat by rolling forward.

3. Spinal Twist

  • Sit up straight with your feet flat on the floor and your hips forward.
  • Place your left hand on the outside of your right knee and twist toward the right.
  • Hold for 3 to 5 breaths and exhale as you return to neutral.
  • Repeat on the opposite side.

You can use your right arm to brace the back of your chair and twist deeper.

4. Lumbar & Mid-Back Stretch

  • Scoot a little further than arms’ length away from your desk.
  • Sit up tall, looking forward with your arms extended straight overhead.
  • Gently bend forward and grab your desk.
  • Relax, breathe and hold this position for 10 to 30 seconds.
  • Repeat this exercise 3 to 5 times.

Adjust yourself as needed until you create a horizontal bridge from your desk to your chair.

5. Seated Hip Stretch

  • Sitting down, place your right ankle over your left knee.
  • Sit up tall and gently lean forward, being sure to hinge at the hips and keep your back straight.
  • Continue reaching with your torso until you feel the stretch in your right hip and glute.

Deepen your stretch by placing gentle pressure on your right leg with your hand.

6. Hamstrings

  • In a seated position, extend your legs at a 45-degree angle.
  • Gently bend toward your toes, keeping your back straight.
  • Hold this pose for 30 seconds.
  • Repeat the exercise 3 to 5 times.

or from standing…

  • Squeeze your glutes and brace your stomach.
  • Roll down vertebrae by vertebrae and try to touch your toes.
  • Hold for 3 to 5 breaths and roll back up vertebrae by vertebrae.

Don’t forget that even with these stretching exercises, you should take breaks to walk around for a few minutes each hour. Coupled with chiropractic care and massage therapy in Bend, these stretching exercises will keep you relaxed and pain-free! Come in for an adjustment at Total Body Chiropractic & Massage and get an individualized routine that will help you feel your best!

Senior Couple Exercising In Autumn Countryside During Covid 19 Lockdown

Chiropractic and Aging: Why It’s Important to Get Adjusted Regularly

With each passing year, it seems harder to get out of bed in the morning due to aching bones and joints and regular feelings of illness. And while these may seem like normal signs of aging, they can be reduced with exercise, nutrition, and chiropractic care. Plus, studies even show that people are living longer than ever – and more comfortably so.

Continue reading to learn how chiropractic care can help ease the effects of aging on the body and boost your wellness no matter your age!

How Do Our Bodies Change as We Age?

Every day we put wear and tear on our bodies, and the older we get, the harder it is for these bang-ups to repair themselves. Not to mention, free radicals from the sun, smoke, processed foods, and more lead to oxidative stress, which quickly degrades the body, especially when you’re older.

After a lifetime of bumps and bruises, your body will feel it in multiple ways:

  • Low back pain
  • Neck Pain
  • Stiff joints
  • Increased pressure on the vertebrae due to reduced fluid in the discs
  • Less bone density
  • Decreased muscle mass

And even if you didn’t prepare yourself with chiropractic care in your younger years, it’s not too late to address these issues!

Benefits of Chiropractic Care for Older Adults in Bend

Pain Management

Chiropractic adjustments address subluxations in the spine that are causing pain. These misalignments can sit on the nerves, which will lead to radial pain in the legs, arms, back, and shoulders. By easing these areas of tension and inflammation, you can feel enhanced comfort.

Increased Flexibility

Massage therapy and adjustments work together to increase your range of motion and flexibility and reduce stiffness that makes it hard to bend, twist, and play with the little ones in your life.

Better Balance and Coordination

Poor posture throws off your balance and increases the risk of falls in old age. These accidents can be more damaging to fragile bones, leading to broken hips, arms, and necks. By properly aligning your spine, you can experience better balance to catch yourself and maintain your center when you bend over or lose your footing.

Overall Wellness Boost

It’s no secret that as you get older, you become more susceptible to illness. Chiropractic care strengthens the connection between your brain and the rest of your body to enhance the immune response and speed up the recovery process.

Is Chiropractic Care Safe for Older Adults?

There is a misconception that chiropractic care is dangerous for older adults because of the high-impact adjustments needed to realign the musculoskeletal system. However, with your medical history and health conditions in mind, your chiropractor in Bend will make accommodations that are gentle yet helpful for your body. Common alternative techniques include the use of handheld instruments and a drop table, stretches, and massage therapy to account for the physical changes in your body.

If you are getting older and starting to feel the aches, pains, and muscle strains that come with passing time, then schedule an appointment with a chiropractor in Bend. We will work with you to create a treatment and maintenance plan to help you continue living life to the fullest!

5 Ways to Improve Your Posture

5 Ways to Improve Your Posture

Your spine connects your brain to the rest of your body and transmits important signals that help you feel your best. So, maintaining proper alignment keeps you healthy and functioning, starting with your posture. And while you’ve probably heard about the importance of posture for comfort and confidence, you likely haven’t received many pointers on improving it.

Here are 5 tips for keeping your spine aligned:

1. Exercise Regularly

Maintaining good posture is made easier when the muscles that support the spine and neck are strong. You should focus on strengthening your back and core which will help you stay upright and stop slouching. Incorporating exercises ranging from weight training to stretching can help the upper and lower back to reinforce your posture.

2. Become More Self Aware

Improving your posture takes a conscious effort, meaning you need to check in with your alignment whenever you sit or stand. When you stand, keep your head straight, tuck your chin, roll your shoulders in line with your ears, don’t poke out your butt, and engage your core. When sitting, be sure to sit up straight and give yourself extra support with an ergonomic chair.

3. Cut Back on Cell Usage

One major culprit of postural issues is the growing use of technology. Text neck is a common condition resulting from constantly looking down at your phone. This unnatural position shifts your alignment, causing pain and tingling in the neck, shoulders, back, and even the arms and hands.

Daily neck stretches and holding your phone at eye level can help alleviate some of the tension and prevent major damage. You can also cut back on your cell usage to reduce the frequency and severity of text neck. 

4. Sleep Well

Have you ever woken up with a sore back or shoulders? That’s because your sleeping arrangements can significantly impact your posture. A firm mattress supports your spine’s natural shape, while your sleeping position maintains alignment.

If you sleep on your side, slightly bend your knees and place a pillow under your neck to keep your head level with your spine. As a back sleeper, be sure to use a thin pillow to avoid placing additional strain on your neck. Sleeping on your stomach pulls your spine in the wrong direction and should be avoided.

5. Chiropractic Care

When it comes to seeing immediate improvements in your posture, chiropractic treatment is your best bet. Your chiropractor specializes in the musculoskeletal system and can address and correct misalignments to help you stand taller and feel more balanced as early as your first visit. Poor posture can lead to pinched nerves, muscle spasms and other discomforts that negatively impact your body’s ability to function. So, chiropractic to improve posture not only realigns your vertebrae but also relieves pressure in tense areas.

Having good posture is more than just a way of exuding confidence; it is also essential to feeling healthy and well. Using chiropractic to improve posture also offers other health benefits like an immune boost, increased mobility and enhanced comfort. At Total Body Chiropractic & Massage, we will work with you to rehabilitate your posture through spinal adjustments and give you lifestyle tips to maintain it over time.

Five Hip Stretches for Better Mobility

Five Hip Stretches for Better Mobility

Tight hips seem to be a common complaint whether you are an athlete, a teacher, or if you sit at a desk all day, they seem to be a consistent trouble spot for just about everyone. There are several stretches that can help with increased flexibility and relief from soreness and pain. Choosing the right stretches will depend on your flexibility, injury history, range of motion and comfort level. Knowing your limits will help ensure you avoid any injuries from stretching, so before you try these stretches, make sure you know when to stop if something isn’t feeling right. Keep in mind you don’t want to over-stretch, so start small and increase your stretches as you feel comfortable.

Piriformis Stretch

  1. Find a stable surface that you can prop your leg up on.
  2. Your opposite leg will have your foot flat on the ground and straightforward.
  3. Lean forward until you feel a stretch in your buttocks.
  4. Relax from the stretch by standing up nice and tall, taking deep breaths helps.
  5. Repeat until you get a good stretch, be slow and deliberate with stretching.
  6. This stretch can be modified in many ways. Adjust your body according to your flexibility level and make sure you don’t push your limits.

Butterfly Adductor Stretch

  1. Sit comfortably on the ground, making sure it’s even ground.
  2. Bring both feet together towards your groin, leaving your knees up to get into position.
  3. Actively push your knees towards the ground, go slow, do not push fast.
  4. Stretch is felt on the inside of your thighs and sometimes you can feel it on the outside of your thighs.
  5. Don’t be afraid to talk to your Chiropractor if you want additional input for proper positioning for knee injury prevention.

IT band and Abductor Stretch

  1. Find a strong and stable object that you can lean on – a wall or doorway works well.
  2. Cross your left leg over your right leg. You always want your feet to stay flat.
  3. Use your right arm and reach directly over your head.
  4. As you reach overhead, shift your waist out to the right side.
  5. You should feel the stretch on the outside of your hip, it is obvious once you feel it.
  6. Repeat on the other side.

Walking Hamstring Stretch

  1. To begin, start with one foot in front of the other, several inches apart.
  2. Your forward foot will maintain your heel on the ground with your toes pointed up to the sky.
  3. With both hands, reach down to touch your toes. Your opposite knee will bend as needed. Try to stay square with your body, don’t shift your torso.
  4. You should feel the back of your leg stretching.
  5. Alternate your legs by taking a step backward and switching your reach towards the opposite leg.

Hip Flexor and Adductor Stretch

  1. Kneel one leg on a soft surface and bend your other knee in front of you.
  2. Use a dowel-like stick or rod for better stability.
  3. Drive your knee forward until you feel a stretch in the front of your opposite hip and groin area.
  4. Repeat steps 1-3 while changing your foot placement.

 

 

Runners Feet - Runners Shoes - Foot Pain - Muscle Pain

How to Stretch Properly with Dynamic Stretching

As the weather gets warmer, sometimes our attention to stretching diminishes simply because our muscles already feel “warmed up.” But this can be dangerous for anyone whether you are a competitive athlete or just out for a non-strenuous afternoon hike. The research has changed throughout the years and what was once yielded as the best way to warm-up has drastically changed as we’ve discovered more about the mechanics of our bodies. The school of thought for a long time was to stretch before your workout, basically forcing your cold muscles to warm up without any notice. This is no longer recommended as it can cause injuries and diminish your overall performance.  Instead, giving your body a mild aerobic intro gets blood flow to the tissue, so the muscles are warmed up and ready for the demands of stretching. A five-minute slow jog or a brisk walk is recommended, which will increase the blood flow and get the muscle fibers nice and warm. Technique is important when stretching and dynamic stretches are considered more effective than remaining still and holding a stretch for a period. Dynamic stretching is stretching where motion is involved. Consider trying some of the following dynamic stretches after your five-minute aerobic warm-up and keep in mind if you are recovering from an injury, it’s best to speak with your doctor or physical therapist before trying anything new.

Lean Lunges

Lean lunges help to loosen up your hips and psoas muscles while simultaneously activating the calves, gluteus muscles and hamstrings. You lean into a basic lunge while moving forward while raising the arm of the leg you have stretched out in the lunge. This should be done with slow, controlled movement to avoid injury.

Arm Circles

This stretch is essential because your shoulder joint has the most range of motion of any joint in the human body, and not warming it up properly could result in injuries. Doing this stretch without added weight is effective or you can add a little weight by holding hand weights, dumbbells or weight plates to increase the demand on the muscles. Circling each arm in forward circles for several reps and then doing backward circles for the same amount of reps, gives your muscles a chance to warm-up throughout the entire joint.

Front to Back Leg Swing

The leg swing is relatively easy to do and focuses stretching on the hamstrings and quads. Support yourself with one arm while swinging your opposite leg forward then backward. The idea is to keep your leg straight as it moves forward and stretches the hamstring, then as it comes back and bends, try kicking yourself in the butt, which will stretch your quads. The muscles will start to warm up with each swing, so you can try to extend the stretch a bit further as you increase in reps, keeping in mind you don’t want to overstretch and cause an injury.

 The Power Skip

Most of us learned to skip at an early age and some of us probably haven’t done it since grade school, but this stretch exercise is one of the best full-body stretches you can do. To get the most out of your power skip, you want to skip across a flat field or park, preferably on grass so it’s a softer landing, and you want to focus on reaching for height rather than distance with each skip. Reach the opposite arm high into the air as your opposite leg comes up towards your chest, bringing your quad to a 90-degree angle. Use your other leg to push off the ground and shoot up into the air, reaching as high as you can go with your arm. Alternate legs and do 20 skips on each side.

Giving your body the proper warm-up helps increase your overall performance and shields you from potential injuries that might occur because of a cold muscle snapping or tearing. Dynamic stretching is a fantastic way to get your body in the mood for any physical activity by focusing blood flow to the tissues that will be called upon during your exercise. It’s important to know your body and not push yourself beyond your limits when exercising. Please consult with a physician or physical therapist before trying something new if you’ve had a recent injury, some stretching exercises might not be beneficial for your injury recovery and could potentially cause more damage if done incorrectly.