Dr. Glenn Hyman’s Blog

Triathlon Training 4/12/2010

Well, it’s 14 weeks and counting until Xterra Beaver Creek (triathlon). My official training starts today.

Today’s workout: Full body strength training

Kettlebell workout, including the following:

  • Floor Press x 10 – 12 reps
  • Heavy one-arm rows x 8 reps
  • Alternating dumbells presses x 10 reps
  • Alternating db curls
  • One-arm kb snatch
  • Double kb cleans
  • Heavy swings (88lb Kettlebell)
  • Pullups

The above in giant set fashion (one exercise after another with minimal rest), 3 times through.

Followed by p90x+ cpre training

Myomed coming to Denver Chiropractic Center

We will soon be offering Myomed Fast pain relief cream at our clinic. We know this stuff is hard to find in Denver, so look no more. $16 + tax.

http://myomed.com

Next Month’s Newsletter-Barefoot Running

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.

http://www.denverback.com/a_weakfeet.html

Denver Chiropractic Center February 2010 Newsletter

The Feburary 2010 Denver Chiropractic Center Newsletter – The Dr. Glenn Report – is on the website.

You can download it here:

 http://www.denverback.com/pdf/2010_Feb.pdf

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?

Clinic newsletters now on the Denver Chiropractic Center site!

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

http://www.denverback.com/pdf/2010_Jan.pdf

How to avoid foot pain, calf pain, and knee pain

Today we’re going to discuss feet. I know, you have better things to do than think about feet but this is important.
 
Weakness in the feet can lead a wide range of problems up the line – shin splints, calf pain, knee pain, hip pain, back pain, etc. Strengthening your feet can reduce these injuries (and prevent them from coming back).
 
Sports like skiing, boarding, running, cycling and snowshoeing require strong feet to maintain good balance. Strengthening your feet will improve your performance in these sports.
 
Most people think that using the tired old calf-raise machine at the gym is all the foot strengthening they need, but that’s wrong. First of all, you’re locked into a machine. Unless there’s an earthquake, you don’t need to do any balancing at all. Secondly, your shoes essentially turn your feet into a block, cheating the your muscles of work. (Yes, there are many, many muscles in your foot).
 
So step one is to lose the shoes. If you’re in a gym I wouldn’t, but at home you can. This home exercise is a simple way to start strengthening your feet and lower legs in the comfort and provacy of your own home. I’ll have more exercises for you in the January paper newsletter coming soon to a mailbox near you, but for now get started with this one.
 
First you’re going to need someting called a balance pad. You can get this one on Amazon.com for about 20 bucks. Just go there and search for “Harbinger Core Trainer” and this will appear. Buy it. It’s inflatable so you can adjust it to your weight.
 
balance pad
 
There’s lots of research that shows that using these balance pads can strengthen your feet and prevent lower leg injuries. I’ve had patients buy these to use in conjunction with the Primary Pattern Rehab Protocols that I’ve developed and they get great results.
 
This exercise is called foot circles. It’s surprisingly simple, but it isn’t easy. And it is very effective. First try this on the ground to make sure that you have the stability to do this on a flat surface. Remember -no shoes!
 
Basically, you stand on one foot (the working foot) and make large sweeping circles with the other foot.
 
foot1
 
Make clockwise circles for 30 seconds and then counter clockwise circles for 30 seconds. If you need to keep tapping the circling foot on the ground to maintain your balance, that’s OK. But try to work up to not needing a foot tap.
 
foot2
 
If you can do this on flat ground, move to the balance trainer. Do 3 sets of one minute with each foot about 3 times each week. You’ll start to notice a difference pretty quickly.
 
Again, this is a great foot / calf strengthening exercise, but it’s also a great rehab exercise. If you or someone you know has foot pain, calf pain, shin splints, knee problems, hip pain or low back pain, I can help. Give us a call at 303.300.0424. Don’t put up with pain. 

 
 
 
 
 

How you sit says a lot

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).

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).

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).

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.

Glenn Hyman

Insurance we accept
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We are in-network providers for the following plans:

Aetna
Anthem – Blue Cross / Blue Shield

Cigna
Great West
Humana
United Healthcare and its subsidiaries
Kaiser PPO

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.

Office Hours
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Monday – 9-5
Tuesday – 9 -5
Wednesday – 9-5
Thursday – 9-5
Friday 9-4

Quick Links…
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Our Website

Contact Information
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phone: 303.300.0424
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Denver Chiropractic Center sponsors Denver Athletic Club Tri!

We’re proud to be on boards as sponsors for this years Denver Athletic Club Tri the Creek Sprint Tri. Check it out here.

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