As you know, the postural problems from spending time at computers and on phones is becoming an epidemic. No one wants that “hunched over” look, or the neck and mid back pain that come with it. These two simple exercises can help. As always, use common sense and make sure they are right for you by checking with a doctor first.
To prevent back and neck pain, a little mobility work goes a long way, especially when you can do it anywhere. Whether you’re working from home or working at the office or about to workout, if you have 5 minutes for a little movement, try this. Of course, make sure it’s appropriate for you (check w a doctor first).
In this video we show you 3 different ways to elbow plank. This is a quick and excellent way to strengthen your core without being overly complicated. As always use common sense and make sure this is appropriate for you (check with a doctor first).
Leg Day! The double slider lunge. This lunge variation really hits the glutes and the adductors while building muscular endurance. Can be done with or without the sliders, but is definitely a little tougher with the sliders. As always make sure this is right for you.
Health Alert: Smartphones and Watches Can Pose Dangers to Pacemakers.
Researchers tested the magnetic field output of common smartphones and smart watches at varying distances from implanted heart devices and discovered that in close proximity (less than 6 inches), the magnetic fields of these devices were strong enough to potentially interfere with implanted defibrillators and pacemakers. Based on the findings, study author Dr. Seth Seidman notes, “[Patients should] take simple proactive and preventive measures, like keeping consumer electronics, such as certain cellphones and smart watches, six inches away from implanted medical devices and not carrying consumer electronics in a pocket over the medical device.”
Heart Rhythm, August 2021
Diet: Eat More Leafy Greens!
A review of 24 meta-analyses concluded that increasing one’s intake of green leafy vegetables by 100 grams per day can reduce the risk of coronary heart disease, stroke, and early death by 25%.
Food Chemistry, October 2021
Exercise: Starting Exercise Late in Life Still Offers Benefits.
Older coronary heart disease patients who became physically active after age 60 were 45% less likely to die during the following seven years than their peers who remained sedentary.
European Society of Cardiology, August 2021
Chiropractic: Manual Therapy for Knee Osteoarthritis.
An analysis of data from six randomized controlled trials and randomized crossover studies concluded that manual therapies—such as those provided by doctors of chiropractic—are effective for reducing pain and increasing function and range of motion in cases of osteoarthritis of the knee.
Medicine, July 2021
Mental Attitude: Online Learning Boosts Sleep for Kids.
Poor sleep hygiene can negatively affect a child’s academic progress and overall wellbeing. A study that included 5,200 middle and high school students found that taking online classes can dramatically reduce the risk for insufficient sleep, especially if the teen can arrange their own schedule. Lead author Dr. Lisa Meltzer explains, “Without the required transportation time or time required to get ready for school in the morning, online students were able to wake later, and thus get more sleep.”
Sleep, August 2021
Wellness/Prevention: Vitamin D Levels and PSA Trends.
For men under active surveillance for prostate cancer, those with higher initial vitamin D levels were two times more likely to see their prostate-specific antigen (PSA) levels trend downward.
Urology, September 2021
For this quick and effective variation of chest pressing we add the back of the shoulder to the mix. Pick a reasonable resistance band. Avoid lining the weights up with your face to keep those teeth where they’re supposed to be. Be careful, use common sense and check with a doctor first to make sure this is right for you. The name of the band is Insonder.
Our Denver Chiropractor says that just about everyone says they need to stretch their hip flexors more effectively, especially those with back pain. In this video we show you 3 simple and very effective variations of the traditional half-kneeling hip flexor stretch. Of course, use common sense and check with a doctor first to make sure this is right for you.
You can see this on vimeo here: https://vimeo.com/531495610
Here is this week’s 1-Page Health News:
Young Boys and Girls Become Less Active During Summer.
While we often associate summer break as a time for kids to go outside and play, a recent study found that six- to nine-year-old children spend about 50% fewer minutes each day engaged in either moderate- or vigorous-intensity physical activity during this time. Frontiers in Public Health, January 2021
Does Smartphone Use Contribute to Musculoskeletal Pain?
Questionnaires completed by 294 university students revealed that heavy smartphone users were more likely to experience pain in the neck, upper back, and hands/wrists, especially those who met the criteria for smartphone addiction. The findings underscore the importance of good posture when using electronic devices and seeking help if smartphone use interferes with one’s ability to carry out their daily responsibilities. Korean Journal of Pain, January 2021
Touchscreens May Contribute to Distraction in Toddlers.
Assessments of 40 children conducted at 1.5 years and 3.5 years of age revealed that those who spent the most time using touchscreens each day were less likely to resist distraction than kids who used electronic devices less often. JAMA Pediatrics, January 2021
Simple, Affordable Test May Curb Colorectal Cancer Deaths.
Scientists have developed a test called fecal immunochemical test (FIT) that may help identify individuals at risk for developing colorectal cancer by finding traces of blood in stool. An examination of data on 3,890 patients who received the FIT showed that of the 618 who tested positive for blood in their feces, 43 went on to be diagnosed with colon cancer within twelve months. Meanwhile, only eight of those who tested negative received such a diagnosis over the next year. Research leader Dr. Sarah Bailey writes, “[This] simple and inexpensive test performs exceptionally well in this group of patients with low-risk symptoms, to quickly and accurately tell us who is likely to not have colorectal cancer, and who should be referred for investigation.” British Journal of Cancer, January 2021
We’re always looking to combine exercises in a way that improves muscular endurance, core strength and general coordination. And of course, the less equipment the better. Here we review the dumbbell clean & press. As always make sure this is right for you (use common sense) and check with a doctor first.
You can very easily train your calves and prevent ankle injuries at home with minimal equipment. In this video we show you how. As always check with a doctor first and make sure these exercises are right for you. We get great results with foot, ankle and shin pain in our office using Active Release Techniques and simple rehab strategies like this.
In this video we show you our favorite stretch for sciatica. This particular stretch combines flexion with external rotation while avoiding excessive tension on the sciatic nerve itself. As always, make sure this is right for you by checking with a doctor first. Make sure you use common sense!
In this video, Dr. Samantha and Dr. Glenn show you 3 simple but very effective tips for preventing ankle injuries. The focus is on mobility and stability. As always, use common sense. Make sure these exercises are appropriate for you by checking with a doctor first. Always get ankle injuries checked by a professional.