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5 Chiropractic Exercises to Maintain Health & Posture
Chiropractic exercise is meant to reduce pain and balance the body. For chiropractors, injury prevention is the key to a healthy body. When you combine that with proper exercise routines and practices, you increase your muscle strength, which protects your body from injury and keeps the spine in good shape.
Although each patient will receive different recommendations based on their conditions, here are five chiropractic exercises that everyone can and should do:
Warm-Up Before Exercise
Warming up before exercising is vital to avoid injury. Dynamic movements will heat the muscles and increase your heart rate to prepare them for a workout. To warm-up, use large body movements, such as running in place, or leg lunges with arm movements. Once warmed up, you can stretch and exercise with a lesser risk of hurting yourself.
Implement Ergonomics at Home and Work
One of the best chiropractic exercises you can do is to ensure that ergonomics is part of your daily routines. If you spend most of your day sitting on a chair, make sure that your feet are well planted on the ground, and that you have lumbar support. A comfortable chair will make sure that you don’t strain or injure yourself. At home, supportive furniture and a good bed will make sure the body will remain aligned.
Wear the Right Shoes
When looking for a new pair of shoes, consider their comfort, stability, and flexibility. When testing the footwear, make sure that it doesn’t slip or slide when you’re wearing them. The right shoe should be flexible enough to allow for natural motion, provide adequate cushioning, and give room for the toes to move. The better the fit, the more natural your movement becomes.
Keep Posture in Mind
One of the biggest reasons chiropractic exercises exist is to help you maintain good posture. When you move throughout the day, remain conscious of your body positioning. When you sit, place your feet on the floor, maintain relaxed shoulders, and keep your forearms parallel to the ground. When standing, maintain your body posture by tucking in your stomach muscles. If standing for an extended period, keep shifting your weight from one foot to the other, from the heels to the toes and back. This tones your muscles and helps you maintain a healthier spine.
Passive Stretching for Large Muscles
Finally, passive exercise is excellent at relieving stress points that cause back pain. To do passive exercising, use your body weight to stretch your back, hamstrings, and piriformis. Not only does this exercise provide a significant amount of relief, but it can also be adjusted to your current ability.
If you’re experiencing back pain or want to maintain a good posture, visit a chiropractor. They will design exercises that are specific to you, and one that will benefit your body the most.
Implement these chiropractic exercises to your regular workout routine and appreciate the delightful healing experience that it provides. Not only will you look good with better posture, but you will feel good and enjoy a healthier body as well.
If you’re looking for a chiropractor in NYC to help you with chiropractic exercises, get in touch with Launchfit to see how we can help!
Is It All Right to Exercise after a Chiropractic Session?
Because it’s safe, effective, yet not bloody nor invasive, many people seek chiropractic treatments as their alternative pain medicine option. Persistent and mysterious pains that drugs seem not to address, chiropractic can take away. Chiropractic care can also help improve poor posture and enhance performance and body function by addressing problems in the spine. After all, the spine connects every nerve in the body, and problems in that part would naturally affect the rest of the body. The type, length, and frequency of treatments would depend on your diagnosis. However, all spinal adjustments involve the manual manipulation of the spine and its associated muscles, nerves, ligaments, and bones. Hence, exercising after your chiropractic session may not be appropriate.
What are the risks of exercising after seeing the chiropractor?
Your muscles, bones, and spine may get disturbed if you exercise immediately after a spinal adjustment. This is because the effects of spinal manipulation are often gradual. Worse, the wrong type of exercise can even aggravate your pain or expose you to more injury. Certain types of rigorous exercises may hinder the recovery of patients after undergoing spinal adjustment due to an injury. In general, what you need to do after a chiropractic treatment is to rest.
Nevertheless, chiropractors always include regular exercises as part of the comprehensive chiropractic care plan. Thus, you don’t need to worry if they tell you to take a rest first. If you have any concerns, communicate with your chiropractor. Depending on the type of treatment, you may have to wait a few days after treatment before engaging in any rigorous activity. It also helps to consult with your physician before starting a chiropractic care plan to know if you can still exercise immediately after undergoing spinal adjustment.
Exercises that a chiropractor would recommend
Your body needs time to adjust to the effects of manual manipulation on your spine. Hence, you have to take care of yourself so that the beneficial effects of chiropractic care would run its course naturally, with little to no disruption. A heavy workout right after treatment can be counterproductive. Instead of hitting the gym immediately after your spinal adjustment, you may perform the exercises recommended by your chiropractor.
Your chiropractor would design a special set of safe exercises meant to support and enhance the outcomes of your treatment. These exercises may vary from one person to another, although the intent of exercises of any chiropractic care is the same.
Chiropractic care exercises to improve your lifestyle
Even as the chiropractor may not immediately recommend exercising after a spinal adjustment, regular exercise, as well as losing or maintaining weight, is a vital aspect of any healthy living plan, including chiropractic care. You and your chiropractor would talk about the exercise plan designed to fit into your overall pain management and performance enhancement program. Expect that the first round of exercises would be mild, such as a brisk walk or yoga. However, as you recover and improve, you can gradually move to aerobic exercises, such as jogging or aerobic dancing.
Nevertheless, if you experience pain at any point during your exercise, you should stop and opt for lighter routines instead. For safe exercises after a spinal adjustment, always consult your chiropractor.
Launchfit is one of the best chiropractor services in NYC, get in touch to see how we can help!
CliniCube Brings a New Concept in Health & Fitness to NYC
Dr. Noam Sadovnik announces the opening of CLINICUBE, a new concept in health, wellness and peak performance services located in a newly constructed state of the art facility at 39 West 29th St., 11th Floor. Dr. Sadovnik, the founder and director of Chiropractic and Physical Therapy services at Launchfit™ by Clinicube®for Chiropractic & PT conceived of CLINICUBE to bring patient care and convenience to an even higher level. We are also adding several new practitioners to expand services in mind, body and fitness care.
A New Concept In Integrative Medicine
“The integrative and holistic care setting will increase patient convenience as Launchfit™ by Clinicube®adds more services. This will greatly reduce the time patients spend going from one provider to the next and will improve health care collaboration between providers,” says Dr. Sadovnik.
In addition to Dr. Sadovnik and associates Dr. Lauren Fries – lead chiropractor; Hector Zurita, DPT – physical therapist and Marilena Rizzo, M.S., L.AC – acupuncturist, two additional practitioners have joined Clinicube: Richard Mak, DPT – physical therapist and Nirmal Patel, MD – interventional pain management.
“Our list of services is growing as additional practitioners join Launchfit™ by Clinicube®to provide cutting edge health care to residents of the NOMAD district and all of NYC,” says Dr. Sadovnik. For more information or an appointment call 646.777.0916.
Launchfit™ by Clinicube® provides:
• CHIROPRACTIC & PHYSICAL THERAPY
• PHYSICAL REHABILITATION
• INTERVENTIONAL PAIN MANAGEMENT
• FUNCTIONAL MEDICINE
• COMPUTERIZED TESTING & TRAINING
• MEDICALLY SUPERVISED FITNESS
• MIND BODY MEDICINE
• PREHAB SERVICES FOR PEAK PERFORMANCE, REDUCED INJURY RISK
Launchfit™ by Clinicube®occupies 5,000 square feet of newly constructed space located at 39 West 29th Street, 11th floor, NYC.
Parkinson’s: 2.5 hours of weekly exercise benefits mobility, quality of life
From an analysis of more than 3,400 patients with Parkinson’s disease, researchers found that those who engaged in a minimum of 150 minutes of physical activity a week experienced much slower declines in health-related quality of life (HRQL) and mobility over 2 years, compared with patients who exercised less than 150 minutes weekly.
What is more, the team found that patients in the advanced stages of Parkinson’s may benefit most from increasing their physical activity by 30 minutes each week.
Study leader Miriam R. Rafferty, Ph.D., of the Center for Education in Health Sciences at Northwestern University in Chicago, IL, and colleagues recently reported their findings in the Journal of Parkinson’s Disease.
Parkinson’s disease is a progressive condition characterized by tremors, stiffness of the limbs and trunk, poor balance and coordination, and mobility impairment.
According to the Parkinson’s Disease Foundation, up to 1 million people in the United States are living with Parkinson’s, and around 60,000 new cases are diagnosed in the U.S. every year.
Previous research has indicated that exercise may yield benefits for patients with Parkinson’s. One study reported by Medical News Today in 2015, for example, found that patients with early Parkinson’s who engaged in a 40-60-minute exercise program three times weekly experienced improved mobility and balance over 6 months, resulting in a reduction in falls.
For this latest study, Rafferty and colleagues set out to determine how regular exercise might benefit HRQL and mobility for patients with Parkinson’s over a 2-year period.
Mobility, quality of life improved with regular exercise
The research included 3,408 patients with Parkinson’s disease who were a part of the National Parkinson Foundation Quality Improvement Initiative (NPF-QII), which collects data on clinical care and outcomes for Parkinson’s patients at 21 sites across North America, Israel, and the Netherlands.
Patients engaged in at least three clinic visits over 2 years. During these visits, data were collected on the number of hours patients exercised each week, as well as information on functional mobility and HRQL.
Functional mobility was assessed using the Timed Up and Go (TUG) test, which times patients as they rise from a seated position, walk 3 meters, turn around, and sit back down. HRQL was self-reported through The Parkinson Disease Questionnaire (PDQ-39).
Compared with patients who engaged in less than 2.5 hours of physical activity each week, those who did at least 2.5 hours of exercise weekly demonstrated a significantly slower decline in HRQL and mobility over the 2-year period.
This finding was true for patients who exercised regularly from study baseline, as well as those who began exercising for at least 2.5 hours a week during follow-up.
“The most important part of the study is that it suggests that people who are not currently achieving recommended levels of exercise could start to exercise today to lessen the declines in quality of life and mobility that can occur with this progressive disease,” says Rafferty.
Boosting exercise by 30 minutes a week beneficial in advanced stages
The researchers also looked at the effects of 30-minute increases in weekly exercise among patients with Parkinson’s.
The team found that increasing physical activity by 30 minutes each week led to improvements in both HRQL and mobility. Interestingly, the greatest improvements in HRQL were seen among patients in the advanced stages of Parkinson’s.
The researchers say this finding has important implications for making physical activity more accessible to patients with advanced Parkinson’s disease. They note that such patients may have more severe mobility impairments, making participation in current exercise programs challenging.
The study was not designed to pinpoint what types of exercise are best for patients with Parkinson’s, but the authors say that engaging in any form of physical activity is better than being sedentary.
“People with should feel empowered to find the type of exercise they enjoy, even those with more advanced symptoms.”
Miriam R. Rafferty, Ph.D.