Yes, the March issue of the Dr. Glenn Report will focus on my month-long experiment with barefoot running. No, it’s not because I read the book Born To Run. I’ve been talking about barefoot bodyweight training for a long time.
The Feburary 2010 Denver Chiropractic Center Newsletter – The Dr. Glenn Report – is on the website.
You can download it here:
In this issue-
Dr. Glenn, Triathlon Season 3
Pull-ups, Bodyweight training for a strong back and healthy shoulders
How to get your aging hips moving in the morning
Who else wants 2 FREE massages?
For those of you (and there are many) who’ve asked for copies of the paper and ink newsletters, we’ve decided to post the pdf files on the site. http://www.denverback.com/articles.html
The January issue is up, and February is coming soon.
Inside the January 2010 issue:
My New Year’s Resolution – to take time off!
Strengthening your feet with bodyweight exercises.
Mastering the Pushup for strength
The Top 10 problems that I treat in my office
Insurance we accpet / office hours
I just got the Denver Chiropractic Center Primary Pattern Rehab Protocols back from the printer. After all of these years, I finally put those protocols to paper and you’ll start getting them now at your appointments. Thanks to Otto the Hungarian Typesetter for doing the layout (really, he lives near Budapest).
Did you know that I can pretty much tell if you’re at risk for back problems based on how you sit down into a chair? It’s true. Since the glutes and back extensors, if properly firing and properly patterned, control your descent into a chair, I can tell if yours are working or not. If you tend to put a hand on your knee or an armrest when getting into a chair, you’re in trouble.
Using the arm to ‘build a bridge’ tells me that your glutes are not firing effectively. This means that you’re probably not using your glutes for other tasks, like picking objects up from the floor. Failing to use these muscles is a recipe for future back problems.
A typical patient with a back crisis thinks that it was caused by the bag of dog food he stooped over to grab. Or perhaps that patient was trying to get that squirming child into her car seat.
The reality is, almost all back problems are cumulative. Bad motor habits cause important muscles, like the glutes and spine extensors, to work less and less. If you’re not firing these muscles, you’re using other muscles, probably smaller spinal muscles, to take up the slack. This is what wears out spines and causes big back problems. The dog food and squirming kid are just the straws that break the camel’s back.
A great way to protect yourself is to start working on the squat pattern and getting it right. The Chair Squat Protocol is a Phase 1 Primary Pattern exercise that will help you. Remember of course to check with your doctor first.
Start with a sturdy chair, ideally with its back against a wall (1).
With your calves barely touching the chair, maintain a slight arch in your back and move your rear down and backwards into the chair(2).
Without shifting all of your weight onto the chair, use your glute muscles (by pushing your heels into the floor) to come back up (3).
My arms are extended in the pics as a counter-balance, but you don’t need to do that. Using this little exercise, every time you sit into a chair, you can work on protecting your back over the long run by using your glutes and spinal extensors.
This will help ensure that you continue using these important muscles and supporting your spine functionally. Yes, there are even more aggressive ways to work these muscles (that’s Phase 2 and Phase 3).
If you’re putting up with pain, whether it’s back pain, shoulder pain, headaches, shin splints or anything else, give us a call 303.300.0424. We’re here to help you.
Insurance we accept
We are in-network providers for the following plans:
Anthem – Blue Cross / Blue Shield
United Healthcare and its subsidiaries
We process all insurance paperwork for you!
If you don’t see your plan on this list, call us 303.300.0424, and Robyn will help you figure out if you have coverage in our office. Discount packages are available for those without insurance coverage.
Monday – 9-5
Tuesday – 9 -5
Wednesday – 9-5
Thursday – 9-5
The link is to a pdf of the Sept-Oct 2009 newsletter. You need acrobat to open it. Enjoy!
Sorry, I’ve been away from the blog. I’ve done 3 triathlons since the last post. Updates to follow.
As many of you know, I strongly encourage training for shorter distance endurance events, like 10K’s and sprint or Olympic distance tri’s. Why is this?
Frankly, because I – along with many other experts – feel that too much long distance training puts too much stress on a body. The fact that an accomplished long-distance athlete just dropped dead at age 39 is further example of this.
My thoughts and condolonces go out to his wife and 5 kids.
Steve Larsen, probably the only professional who competed and won major races as a mountain biker, road biker and triathlete, died Tuesday evening after collapsing during a running workout, his friend Michael Nyberg told VeloNews.
Larsen was 39 and he and his wife Carrie Larsen have five children.
“He was doing a track workout and he collapsed. They did CPR immediately and an ambulance arrived quickly, but they weren’t able to save him,” Nyberg said.
Another friend of the family confirmed Larsen’s death, saying that an autopsy is pending, but that he apparently suffered a heart attack.
Larsen began racing in the 1980s and was on the Motorola team for three years in the early 1990s, racing the Giro d’Italia and other major European events. He then moved into mountain biking, winning the NORBA National Cross-Country title in 1998 and 2000.
In 2001, he switched to triathlon, qualifying for the Ironman in his first year in the sport, and finishing ninth at the Hawaii event. He also competed in XTerra offroad triathlons. He was reportedly the only American to compete in the world championships for road, mountain bike, track and cyclocross.
Larsen grew up near Davis, California. For several years he operated a bike and triathlon shop there, called Steve Larsen’s Wheelworks. He retired from professional racing in 2003 and opened a real estate agency in Bend, Oregon.
He still competed in triathlons for fun, finishing 70th at the 2008 Ironman World Championships with a time of 9:19:25.