Ep 360 – How Balance Improves Everything!
Ep 348 – Neck, Back, Ankle, Hip Adjustment & Hypervolt
Ep 346 -Can You Really Get High Quality Food For Cheap?
Ep 341 – Do You Have A Short Leg?
Have you ever been told that you have a short leg?
In the health and Chiropractic profession I see a lot of therapist tell their patients that they have some sort of condition, dysfunction and in this case, a short leg. The troubling part is not the short leg but rather that the therapist is likely not telling you the truth or they actually don’t understand the mechanics of your problem.
Why is a short leg important?
Any short leg can cause a lack of symmetry in the body. That lack of symmetry can produce biomechanics changes that cause one side to be used more often and create wear and tear. We see this in the lower back a lot when people are suffering lower back pain, SI joint pain, and/or hip pain.
So whats the deal?
You most likely do not have a short leg! Yes, DO NOT! In order to evaluate a true short leg you need to take an x-ray of the leg, thigh, and pelvis. You would also need to take an x-ray of the opposite side so that you can compare them and measure them. First of all, this is no standard and common practice to take that many x-rays for such a dysfunction. Some Chiropractors still take Full body x-rays which will allow you to see the whole body in one picture. This is very outdated and the profession, medicine has moved away from this. Finally, this subjects you to x-ray beams (ionizing radiation) that would be excessive for that individual.
When could you have a short leg?
Most true short legs occur naturally by birth. Sometimes people may have a short leg if they had surgery and hardware placed in them that can cause a length discrepancy.
So I don’t have a short leg, whats happening?
Most of the time people are actually having a “functional short leg.” This is really where you can change the function of the body and mechanics of the body that make it appear that you actually have a short leg. For example, a lot of people have a spasm or tightness into the lower back (specifically the QL muscle) and that muscle attaches to the hip. If it goes into spasm it will elevate the pelvis and make it appear as if you have a short leg.
Most short legs are not real short legs and they are due to muscle imbalances, and a lack of symmetry in the mechanics of the body. Releasing the tight muscles, strengthening the weak ones and creating balance in the body is critical for better mechanics, reduced wear and tear, and optimal performance.
Ep 340 – Beautiful Chiropractic Adjustment of Mid-Back, Low Back, & SI Joint
This video is a quick clip of the Chiropractic adjustment (manipulation) that we do in our office. The adjustment is designed to help restore normal range of motion, blood flow, and help the nervous system via neuroplasticity.
Chiropractic adjustments to the spine have been shown to improve neural connections not only within the spine but there has been research that shows the increase in firing patterns within the brain. Think Chiropractic is just good for the spine? Think again….
The master controller of the body is the brain and spinal cord. If you can stimulate the brain and cord to improve its firing you can directly and positively influence the body on a global level. This includes low back pain, neck pain, shoulder pain all the way to improvements in digestion, alertness and cognition.
Ep 339 – Wall Walk Extension
How to Increase your Mid Back Extension?
Mid back pain often comes from overly tight upper traps, poor neck posture, tightness within the upper back, and tightness within the chest. The inability to have proper upper back movements often results in neck pain and shoulder pain. With all the sitting we do in todays society we also roll our shoulders inward, which contributes to a very tight and shortened chest.
Why Loosen up The Mid-Back?
Loosening the mid back up is easy in concept but you may need to do this fairly often and make some daily changes to your posture to help lasting results. Simply stated, you need to loosen up the muscles that are overly tight and strengthen the muscles that are too loose. This will help correct muscle imbalances. It is sometimes difficult to know exactly which muscles need the care but generally speaking the upper back, shoulder, and chest need a lot of work.
Adding extension into the mid back helps the joint mechanics of the mid back, neck, and shoulder. As the mid back starts to overly round (kyphosis), it allows the neck to protract or move forward. As this occurs your head literally will translate more and more forward which can increase a lot more pressure on the spine, discs, nerves. From this point, many of the other muscles will begin to overly compensate and tighten up.
In addition, the scapular (shoulder blade) is a joint that follows the curvature of the thoracic cage. It is actually attached only by muscles so essentially it is just free floating but its directly effected by the curvature/position of the thoracic spine. When the spine bends forward again, the shoulder blade muscles then become de-conditioned and the position of the shoulder blade tips forward. This creates too much elevation of the scapula and compresses the rotator cuff. Specifically, this will compress the Supraspinatus muscle and is known as impingement syndrome. Other shoulder injuries or conditions that can arise from this is called scapular wining.
Either way, when your thoracic spine does not have enough mobility and extension you are most definitely risking chronic mid back tightness, neck pain, and shoulder injuries to come. Sometimes this can be an easy fix but there are a lot of factors, muscles at play in this.
To keep it very simple, start with improving your thoracic spine extension on the foam roller. Place the foam roller under the back and roll out your mid back. You may want to cross your hands over your chest or grab behind the neck.
If you are more advanced or need to get more range of motion you can use your hands to go over your head. By using your arms overhead you can then use the palms of the hands to help walk your spine into further extension which can help improve your mobility. Often times you can feel a pop or crack. This is called a cavitation and is actually a release of gas in the joint space. No worries, it typically feels good and will not contribute the any problems. This sound is the same sound that occurs when you crack your knuckles or when the Chiropractor does an adjustment to your spine.
The cavitation will result in a slight increase in range of motion. You can stop the foam rolling if you like if you get a crack or pop but it is advised that you repeat this exercise often and you should likely do this at least twice. The body learns through repetition repeatedly getting more motion will only benefit your mid back.
Ep 332 – Do Your Genetics Really Control Everything?
Ep 328 – Quadruped to Plank Position
Knee Gapping Technique to Improve Range of Motion
Ep 317 – Hip Opener + Full Body Exercise
Hip mobility is important for many athletes so its important to have not only have strength but flexibility as well. To increase your movement in the hips we used a pose called lizard pose and we see this a lot in Yoga.
Opening up the hips take a lot pressure off the hip flexors and off the lower back. Most lower back pain actually occurs as a result of improper movements that originate from a lack of hip movements. For example, if you do not have good strength and movement into the hips you will being to bend from the spine. Imagine lifting a heavy box. When you lift from your spine you are weak but when you lift from the hip and keep your spine tense, you are strong! As a result, having the hip mobility is critical.
Finally, we added a hip core workout called spidermans or alligator walks. This is a cross crawl type of movement that forces you to have a lot of hip movement, core strengthen and it really gets your heart rate up! In addition, you can add a push up to help increase your upper body strength! Again, all this together promotes hip strength, mobility, and braces your core to help prevent back pain.
Ep 311 – Spine Rolling
The spine rolling exercise is a very simple and easy way to warm up the back prior to exercise. The great part about this exercise is that you can target different areas of the spine including the thoracic spine and lumbar spine. When you perform the exercise is important to try and localize the rolling to a specific area at times. When doing this, make sure you contract your core. By doing this, you will control your movement much better!
308 – “Watch What You Eat During The Holiday” Is Bull****
Its no secret that many of us cheat and/or indulge during the holiday time! As a result some of us gain weight and we often feel guilty based on our decisions. Many blogs and video talk about “how to make better decisions during the holidays” and they are usually very good tips if you can do it!
For some that does not work so here is another approach. My opinion is work out HARD! Don’t stop working out and following your diet/nutrition UNTIL its time to cheat. Work out so hard and follow your diet so well that you can go out and indulge and enjoy yourself without any guilt. I recognize the this is an extreme version but for many people it work! Follow your plan all the way to the end. There will be plenty of time to have that chocolate cake, beer, or whatever and if you work hard enough, you will know for sure that you deserve it!
Ep 305 – Should You Use A Neck Pillow?
301 – Undo Years of Sitting & Bad Posture (Table Top Pose)
Poor Posture Fix
We are all guilty of being on the phone, lap-top computers, and sitting too long. Over time this really has a huge impact on the way our muscles and joints align. With all the forward flexion we tend to round the spine, shoulders, and our neck becomes drawn forward. Do this for a few years and eventually you will end up with neck pain, shoulder, pain, back pain, or elbow pain.
Here we should you a fairly advanced exercise called table top pose. This exercise is when you are in extension with most of your joints. By extending the joints you are essentially undoing all the flexion based postures you do at work or when sitting. Here you can see it takes a lot of core strength as well as proper positioning of the arms, shoulders, neck, and upper back. By performing this exercise for 10seconds to 1min you can really help your posture and reduce the chances of pain.
Ep 300 – Professional Athletes Gets Chiropractic For Low Back Pain (Jiu-Jitsu)
Professional Athlete Seeks Sports Chiropractor
In our office we see all types of patients all the way from children to professional athletes. In this video we show the treatment we used to help a professional jiu-jitsu athlete recover from back pain and some nerve pain.
In this session we perform Chiropractic adjustments to help improve mobility and stimulate the nervous system, while we also perform Active Release Technique to help break down scar tissue, promote blood flow, healing, and take the pressure off of the nerve.
In addition to this treatment, the athlete had underwent Graston Technique in past visits. In this particular case, the athlete had an 8month lay off from competition due to injuries. Not quite something you can afford when your full time job is your body. Nearly two months ago Andris came into the office and now he is feeling better than before the injury and back to full time competition.
We LOVE seeing people achieve their GOALS and DREAMS!!!
Ep 298 – Prayer Squat Tip (Part 2)
Payer Squat Tip (Part 2)
Earlier in the week we discussed adding ankle, hip, knee, and thoracic spine mobility via the prayer squat. In Part 1, we did this exercise without shoes which requires a lot more mobility in the ankles and feet. Sometimes this is difficult to accomplish because we do not yet have the mobility/strength or its too complex of a movement to start that way.
Easy way to fix this… Add shoes! I know its not the best overall but by adding shoes it then supports the foot and ankle better which then allows you to focus your movements to the knee but mostly the hip and thoracic spine. I encourage your to begin with this one if you have mobility issues, are too tight, have pain or if you find shoeless is not your preference.
Using shoes is a great building step for this pose to help deepen the strength and stamina of your mobility before you go shoeless.
Ep 297 – Chiropractic. Do You Have A Bone Out Of Place?
Chiropractic. Do You Have a Bone Out of Place?
Traditional or old school Chiropractic thought was if you have a bone out of place it can place pressure on a nerve which can then cause dysfunction. The truth is you likely DO NOT have a bone out of place and the old school model of Chiropractic is not only inaccurate and flat out wrong but it oversimplifies what actually happening to the body.
Basically, if you have a bone that is out of place that means you have a dislocation. According to all the research and modern day practice, we know that when we are aligning or doing adjustments to the spine we are stimulating the nervous system to heal as I had mentioned in other videos. We are NOT putting a bone back into place. We are simply putting pressure onto a joint (adjusting it), adding more movement to it which creates that favorable stimuli that we are looking for.
So Why Do Many Chiropractors Still Say Bone Out Of Place?
Hmmmm good question. Well, the most obvious answer would be flat out laziness. It is such an easy concept to understand which is bone out of place = pain and problem but as I mentioned it is not only incorrect but it provides a dis-service to the patient because you are not properly educating them on what is exactly happening. The result also leads to improper perception of Chiropractic within the profession itself.
Lets face it, educating people is timely and energy consuming therefore, most people try and skip the necessary step to expedite the process. Chiropractors need to remember that the word “Doctor” means “to teach.” Yes, we are supposed to help others with their body but we are supposed to teach and educate others.
The conclusion leads to an overly simplistic model, poor doctor education and communication as well as an undereducated patient. Anyone who uses this bone out of place model without the use of some depth is likely missing the true premises of what Chiropractic is and NOT properly taking the time to educate others.
Ep 296 – Prayer Squat Pose
Prayer Squat Pose
If you think about pre-historic man, we used to squat and kneel often. We would often be in these types of postures but modern computers, sitting, driving has altered our life, posture, and influenced un-natural movements that create muscle/joint imbalances which contributes to things like lower back pain, neck pain, and shoulder pain.
If you are someone who sits a lot, needs to improve your mobility or posture then this is a fantastic exercise. The prayer squat pose requires your to squat down and place your elbows on the inside of the knees. While performing this exercise you will have to try and squat your butt to the floor or as close as it goes.
By doing this you will force a lot of weight into the ankles, knees, and hips. As a result, this requires ankle mobility (in extension), some mild knee flexibility, and even more hip movement.
Since the body is innately smart and if you do not have the range of motion you need, your body will compensate. One of the ways your body will compensate in this position is that you will round the back. This also indicates that you may have poor back extension and too tight of shoulders. Well, with time and practice on this exercise you can increase your mobility in all these areas.
Start by doing this exercise and holding the position for at least 10-15 seconds if you can. From there, slowly ramp up your time and you will notice improvements.
Ep 294 – Improve Foot Health & Balance With Foam Roller
Improving Foot Health and Balance
With todays modern shoe we often compress and squeeze our feet in there everyday. Not to mention tight and restricted athletic gear, the lack of barefoot walking, we now have a setup for disaster when it comes to foot health.
The feet are so important because they are literally the first thing that communicates the body with the environment and vice versa. This communication from the ground up sends feedback to where the body is in space and therefore it influences our body position from that point. That is why a lot of knee pain, hip pain, and initial phases of compensation (back pain) can be related to poor foot strength.
The more we compress our feet, the more weak and de-conditioned we become. The more this happens, the greater the risk for injury somewhere throughout the body becomes. In addition, this can lead to poor balance and coordination.
As we age (and after injury) we tend to lose our coordination and balance. It is very important that you begin to maintain it from the beginning and that anyone suffering from foot pain and/or an ankle sprain properly rehabilitate the foot so that they can get back health without it causing any further dysfunction along the kinetic chain.
In this episode, rather than rolling out the bottoms of the feet to help foot pain, I show you how to focus on strengthening the foot by literally standing on an uneven surface (unsteady) such as this foam roller. Standing on the foam roller not only requires great balance but is good for the foot, ankle, and to improve leg strength. As you continue to complete this balance exercise you will notice that the foot will begin to become fatigued and you will likely lose your balance more often. At that point you will notice the foot, ankle, and balance connection. Do this exercise until you foot fatigues and you begin to lose balance but remember, be safe and get off early to avoid injury or falling.