Chiropractors who provide care for children � and families � can attest to the many benefits of a healthy spine to a growing child. However, this relatively new area of focus for chiropractic is susceptible to many misconceptions, among the public and the health-care community.
Many of the public perceptions about chiropractic care for children, however, are far from the truth. We explore these misconceptions and spoke to the experts to get the real facts about this thriving chiropractic focus area.
Contents
Myth #1 Chiropractic care of children is new.
When some individuals first learn that DCs treat children as well as adults, they may get the wrong idea that chiropractic for kids is new � which is to say untested, experimental and dangerous.
That isn�t the case. Sure, the modern era of this field dates only as far back as the 1980s. But the fact is, the practice actually has much older and stronger roots. �If you go back to 1910, [founder of chiropractic] D.D. Palmer indicated how important it is to check a child�s spine from birth and throughout life,� notes Jeanne Ohm, CEO of the International Chiropractic Pediatrics Association (ICPA), a non-profit organization in Philadelphia.�
By the 1980s, many DCs had developed their practices to treat adults specifically. In 1986, Dr. Larry Webster in the U.S. helped re-establish chiropractic care for children as a legitimate area of focus. He started teaching his child-friendly techniques, and he created the ICPA to further help chiropractors treat children.
Webster passed away in 1997, but his legacy continues. The ICPA now has more than 4,000 members and hundreds of DCs are studying to become chiropractors with a special focus on kids.
Myth #2 Children don�t need chiropractic care.
DCs who treat kids often hear questions along these lines: Why in the world would a child need to see a chiropractor? What good does chiropractic do for a toddler, or even a newborn?
Chiropractors have a few good answers.
�We may see a one-week-old child who is already showing signs of favoring, turning her head to one side versus the other,� says Dr. Judy Forrester, owner of Synergea Family Health Centre, a multidisciplinary clinic in Calgary, Alta. �That may seem minimal� but if we can determine any imbalances or asymmetry with the muscular function or the joint alignment, and we address it early, it�s better. Once those postural patterns and habits develop as they grow, they can be much more difficult to change.�
Dr. Liz Anderson-Peacock is a Barrie, Ont., chiropractor who focuses on care for children. She notes the link between the central nervous systems and various childhood afflictions.
�Children may have symptoms like ear infections, difficulty breathing, colic, attention deficit. We do not treat those things per se. We see those as expressions of the body not interpreting the world properly,� explains Anderson-Peacock, who also serves in the editorial board for the Journal of Maternal, Pediatric and Family Health.
�The organizing system for us to respond to the world is the nervous system. The questions we ask are: if there is something going on with the nervous system, what is it, and can chiropractic care help?�
Anderson-Peacock now spends most of her time travelling around the world doing lectures and other speaking engagements. She also conducts seminars for the ICPA about chiropractic care for children and families.
Ohm from the ICPA links chiropractic to the very moment a child emerges from the womb. �Birth can be traumatic,� she says. The event could cause physical damage that leads to difficulties later. So if a baby develops breathing trouble, �the real cause may simply be a misalignment to the spine from the birth process. Parents who get that will stop at the clinic on the way home from the birth centre to make sure everything is OK.�
Chiropractic & Children
Myth #3 Chiropractors use the same techniques on children as adults.
�That�s what terrifies a lot of chiropractors about adjusting children, as well as parents,� Anderson-Peacock says. �They think we�re going to adjust them like an adult.�
But DCs who treat children do not apply heavy pressure. �Often, it�s a matter of moving the child into a position of ease, holding that position and things will reset quite nicely on their own,� Anderson-Peacock says. Care, she points out, is nowhere near as forceful as it may be for adults.
�That�s why extra training is so crucial. These children are not like miniature adults. For example, spines are primarily cartilaginous until the age of six, and we know cartilage will deform when we have abnormal function. So we want to make sure that function is restored normally. And since the bones are immature, the alignment issues are different. We want to minimize rotations and traction, because children have different needs, due to the immaturity of their musculoskeletal and ligamentous structures.�
The ICPA aims to validate techniques for chiropractic care for children, particularly to help dispel the idea that DCs use the same pressure on kids as they do on adults, Ohm notes. The organization is working with Walter Herzog, co-director of the Human Performance Laboratory at the University of Calgary, to study the pressure required when caring for children. The report should be out by the end of 2015.
Chiropractic & Children with Chronic Conditions
Myth #4 There are no real experts in chiropractic care for children.
In Canada, chiropractic care for children is not a recognized area of specialty, which leads some people to think there are no genuine experts in the field. But that isn�t true.
Many DCs follow accredited courses to develop child-specific skills. Anderson-Peacock spent three years studying at the International Chiropractors Association�s Council on Chiropractic Education (CCE)-accredited program in pediatric chiropractic. She achieved her Diplomate in Clinical Chiropractic Pediatrics (DICCP) in 1996.
Dr. Stacey Hornick is owner of Market Mall Family Chiropractic in Saskatoon, Sask. She attended McTimoney College of Chiropractic, operated by BPP University � a post-secondary institution in London, England. Over three years, she took courses by correspondence and traveled to Thailand, Hong Kong and Australia to complete the residency portion of the program. Having succeeded in her studies last year, she was granted a master�s degree in Chiropractic Paediatrics.
Hundreds of DCs have taken the ICPA�s programs. The ICPA Diplomate Program involves a total of 400 hours of learning and achieved through the successful completion of two levels of study.
The first part � a 200-hour certification program � involves 14 classroom modules, participation in two ICPA Practice Based Research Network projects, and successful completion of the comprehensive certification� final exam.
The second part is a 200-hour advanced competency program. It requires 200 hours of work with more emphasis on research, including either a published research case study or a publishable thesis, as well as clinic work. Enrollment in the first level (200-hour certification program) is a prerequisite to enroll in part two.
Chiropractic care for kids may not be a recognized specialty in Canada, but chiropractic associations recognize it as a legitimate area of focus.
In a statement, the Alberta College and Association of Chiropractors (ACAC) has acknowledged, �chiropractic treatment is as beneficial to children as it is to adults and that the efficacy and benefits of the delivery of chiropractic care to individuals 18 years of age and under are well supported by a body of ongoing research and documented case histories.�
Chiropractic & Teens with Back Pain
Myth #5 Chiropractors don�t collaborate with pediatricians and medical doctors.
Hornick says this simply isn�t the case.
�I often refer pediatric patients to their medical doctors and to medical specialists, and we communicate clearly in the best interests of the child. I see our roles as complementary.�
Forrester also says she has good ties with medical doctors. �The majority of them are very much in favor of working together. Every once in a while you run into someone who thinks we�re all a bunch of quacks and they�re not up to date with the sorts of things we do. But by far the relationship with pediatricians is healthy and puts the patients� best interests first.�
Reality recap
Chiropractic care for kids is not new. Children benefit from chiropractic care. Techniques for children are safe and nowhere near as forceful as they may be for adults. Many DCs are qualified experts, and many child-focused chiropractors establish strong connections with medical doctors. The truth is, DCs can and do share the benefits of their profession with patients across the entire age spectrum.
Mastering pediatrics
Late last year, Dr. Stacey Hornick, a Saskatoon, Sask.-based DC focused on chiropractic care for children became one of the first Canadians to attain a Master�s of Science in Chiropractic Paediatrics.She studied at McTimoney College of Chiropractic, operated by BPP University, a post-secondary institution in London, England. The McTimoney program is the only pediatric chiropractic program that meets the academic requirements for entry into doctoral studies (PhD) in the specific content area of chiropractic pediatrics, an opportunity never before afforded the chiropractic profession, she says.
�For me, it was important to seek out a highly respected qualification in pediatric care,� Hornick says. �There were no university-accredited courses in pediatrics in North America that I was aware of at the time. I liked the idea of studying abroad and at the same time becoming an expert in pediatric-specific assessment, and adjusting techniques that were gentle yet neurologically precise.�
It takes stamina and smarts to get into and complete this tough three-year course. Read on for the requirements. Do you have what it takes?
To enter the program, a candidate must have: a professional qualification in chiropractic and registration with a relevant chiropractic governing body
In each of the first two years of the program, the student must complete:
Work at two residential schools � Hornick explains that usually, students complete their residencies at U.K. chiropractic facilities, but McTimoney also gives students the chance to practice outside of the U.K. For her part, Hornick completed her first-year residency in Thailand, which was memorable. �We stayed at the Children of the Golden Triangle Training Center. It�s a safe haven when kids can go to school and avoid the whole child-trafficking danger, which is a heart-wrenching reality in that part of the world. Many of the children at the facility were orphans � 450 of them. We got to stay with them, and between five chiropractors, we adjusted all of them in three days.�
Online course work � Subjects range from the fundamentals of chiropractic pediatrics to specific requisite topics. Hornick says first-year courses include substrates of chiropractic pediatrics, physical assessment in chiropractic skills and pediatric neurology. �The second year is more application of knowledge.� Courses include normal and variant radiology anatomy in pediatrics, clinical research methodology, and four clinical pediatrics programs.
Structured clinical education, directed and self-directed
Objective structured clinical exam
In the third year of the program, students must complete a research project, including project design, implementation and report at a publishable standard. Hornick�s dissertation: The Effect of Chiropractic on Cortisol Levels in Infants with Colic. The investigation aimed to help doctors understand why chiropractic adjustment has a positive influence on colicky infants. Hornick found that infants with colic who receive chiropractic care demonstrate salivary cortisol release patterns similar to those seen in infants with no colic.
Public�Perceptions about chiropractic care for children are far from the truth. Let’s�explore these misconceptions and speak to experts in order to get the real facts about chiropractic care for children.
Sciatica is a frequent diagnosis among the general population of individuals who report low back pain as well as pain and discomfort along their buttocks, thighs, and legs. While these set of symptoms are the most prevalent cause for painful symptoms in the thighs of athletes and others alike, thigh pain can also be attributed to other factors and causes. As a matter of fact, injury or complications affecting the tensor fascia latae muscle found within the thigh has been known to cause issues among the population.
The tensor fascia latae, or TFL, is a well-known hip muscle among healthcare professionals and rehabilitation specialists. Because of its function, this muscle may be responsible for pain and dysfunction in the lower extremities, pelvis and spine. Research studies conclude however, that this muscle is poorly understood and needs further examination. Furthermore, the majority of research which has been already conducted have in fact simplified the accurate anatomy of, not only the TFL, but also its anatomical relationship to the iliotibial band, or ITB.
The TFL, or tensor fascia latae, is a complex muscle which is intricately arrangement anatomically with the ITB, or iliotibial band, and it performs various essential functions, such as allowing hip mobility as well as transmitting fascial tension through the fascia latae located in the thigh and the iliotibial band. The TFL also provides postural support during one-legged stance and limits the tensile stress on the femur caused by the combination of bodyweight, ground reaction force and how these create individual bending forces against the femur.
Contents
Anatomy of the Tensor Fascia Latae and the ITB
When one discusses the anatomy of the TFL, the anatomy of the ITB should also be discussed as these serve a conjoined role in order to function. A study conducted to compare the TFL and ITB in humans to other primates and mammals determined that human beings are the only mammals to have a defined ITB. The study also further regarded the anatomy and function of both the tensor fascia latae and the iliotibial band. Additional studies via cadaveric and biomechanical modelling research added a substantial amount of knowledge about this often misunderstood muscle, the TFL, and its relationship to the ITB.
The general agreement is that the tensor fascia latae begins on the iliac crest which starts just lateral to the origin of the sartorious, or ASIS, and extends posteriorly along the iliac crest to combine several types of tissue into the iliac crest and onto the gluteal fascia. It�s been highlighted that the muscle provides multiple functions and contains anatomically distinct heads: the anteromedial, or AM, and the posterolateral, or PM, head.
Available research describes that the muscle has both a bony insertion onto the femur and a fascial insertion onto the iliotibial band, or more specifically, onto the region of the middle longitudinal layer of the fascia latae of the thigh, the iliotibial band.
Early studies perceived the ITB to be a ligament that connected the ilium with the knee in order to help maintain the balance of the body while in motion or when standing. Later studies demonstrated that human beings are the only mammals to own a distinct fascial lateral band down the thigh, indicating that the ITB may play a role in bipedal balance and stance.
Other studies demonstrated that the fascia latae of the thigh contains a multifaceted array of layers which all attach. The middle longitudinal layer, or MLL, of the fascia latae is a thick, connective tissue that originates on the iliac crest and extends downwards into various insertions. A large part of the MLL blends with the inner transverse layer of the fascia latae and is introduced directly onto the femur. The middle longitudinal layer also has superficial fibres that extend all the way down and insert into the knee.
Anteriorly at the hip, the MLL surrounds the TFL to ensure the muscle is effectively joined between the superficial and deep middle longitudinal layer. It also contains fibres which directly combines the superficial fibres of the gluteus maximus The MLL is joined in part to the gluteus maximus and in part to the TFL. As well as being enveloped by the middle longitudinal layer, some of the distal fibres of both heads of the TFL then insert into the MLL. The anteromedial fibres of the TFL fuse with the MLL and course down the thigh to introduce onto the lateral patella retinaculum. This is believed to influence the position of the patella in relation to the femoral trochlear groove.
Nevertheless, none of these tissues cross the knee joint, therefore they have no effect on motion at the tibia. According to research, the primary function of the muscles and tissues appears to be at the hip. Some of the fibres of the posterolateral tensor fascia latae together with the tissues of the gluteus maximus, contribute function for the MLL and attach all the way down onto the lateral tubercle of the tibia. These do cross the knee joint and may ultimately help stabilize the pelvis and the lower extremities.
Essentially, the MLL travels down the thigh and heavily combines with the inner transverse layer of the fascia latae as it is largely developed and dense within the upper third of the thigh. These transverse fibres run obliquely to anchor strongly to the femur, making up the deep and thick intermuscular septum of the femur. The septum effectively forms an osteo-fascial wall between the anterior quadriceps muscle group and the posterior hamstring muscle group.
Fibres from the inner transverse layer also allow the superior fibres of the gluteus maximus to develop an ascending tendon. The part of the tensor fascia latae that did not combine with the middle longitudinal layer of the tissue also combines with this rising tendon to insert directly onto the intermuscular septum and the femur. In other words, the majority of the TFL indirectly inserts onto the femur via the ascending gluteal tendon and indirectly via the blending of the MLL to the thick transverse layer.
Further down the thigh, the iliotibial band continues as a thickened section of the fascia latae, creating the fascial barrier between the anterior quadriceps and the posterior hamstrings. It then completely envelops the thigh, holding to the distal lateral femoral shaft through strong obliquely directed fibrous strands and follows the patellar retinaculum. Because these fibrous tissues divide the ITB into a proximal tendinous portion and a distal ligamentous portion, it�s been concluded that the tensor fascia latae has very little involvement in the mobility of the tibia and knee and its primary function is directed at the hip.
Function of the Tensor Fascia Latae
Anteromedial fibres (AM)
The main function of the anteromedial fibres is to flex the hip during open kinetic chain movements, such as hip flexion over the swing phase of gait, as confirmed through EMG and electrical stimulation experiments. The muscle is restricted upon heel strike which suggests that the muscle is required to be inactive to allow hip extension to occur during stance phase. The muscle is most active during the acceleration phase of running which also demonstrates its main role as a powerful hip flexor.
During pure open kinetic-chain movement, the AM fibres are most active in hip flexion movements as well as in abduction movements. It becomes restricted though, if the hip is externally rotated whilst abducting. This should be an important consideration when a healthcare professional is recommending specific hip rehabilitation exercises for the gluteal muscles and other hip external rotators.
Posterolateral fibres (PL)
The posterolateral fibres are most active during the stance phase of gait. This suggests that the muscle acts as a major hip stabilizer during single leg stance as it activates its role as a hip abductor. In this process, the superior portion of the gluteus maximus is also active during walking phase. Considering that the PL head has fibres that join the tendon from the superior gluteus maximus, this proposes that the posterolateral fibres and superior gluteus maximus cooperate to control the stability of the pelvis during stance phase.
Both the tensor fascia latae and gluteus maximus apply their role as a hip muscle through the contribution they have with the MLL, the deep transverse layer of the fascia latae and the intermuscular septum. They effectively insert onto the femur through this complex system of fascia and are considered muscles which begin at the pelvis which are introduced onto the femur. In pure open kinetic chain movements, the PL, or posterolateral fibres, are active in all hip internal rotation movements and in abduction movements. Similar to the AM fibres, the PL fibres remain restricted if the hip is abducting whilst in external rotation.
Function of the TFL at the Knee
A majority of the comprehensive studies examining the role of TFL in relation to the movements of the knee and the stability of the patella find it challenging to identify a direct function for the TFL in knee function. It almost certainly does not contribute to knee extension, flexion or rotation. As a result, all previous descriptions of the TFL being a synergistic knee extender with the quadriceps or an externally rotator of the tibia can almost certainly be rejected. It�s also been concluded that the TFL does not play an active role in pulling the patella laterally. The most likely role the TFL has in knee patella stability is indirectly, through maintaining the tension in the fascia latae and the distal portion of the ITB that combines with the patella retinaculum.
The TFL as a Fascial Tensioner
Several studies have demonstrated that the tensor fascia latae also functions to maintain fascia tension during movement. This is primarily due to a complex arrangement of fascial planes of various thicknesses which have development over the thigh. It has a loose anterior and posterior layer which cover the quadriceps and hamstrings. The loose anterior superficial layer of the TFL would gather during knee extension movements if there did not exist some manner of tensioning system for the fascia to maintain the fascial envelope. In the same manner, the posterior fascia latae would most likely gather during knee flexion movements.
Based on their anatomical arrangement with the fascia latae, the muscles which can maintain this fascial tension during knee movements include the TFL anteriorly and the superior gluteus maximus posteriorly. The TFL must then become slightly active during knee extensions to progressively shorten the fascia upwards whilst the knee is extended, to prevent the anterior fascia from creasing and twisting. Similarly, the gluteus maximus can maintain fascial tension during knee flexion movements.
The Tensile Force of the Femur
One of the most extraordinary roles assigned to the ITB is the role it has in reducing the bending and tensile force on the lateral femur. Humans walk on two feet, which means that during a section of the gait cycle, they are in a one-leg stance. This can create large lateral femur tensile forces and medial femur compression forces which, if not properly monitored, could develop a varus effect of the femur and essentially bend the femur.
During a study, researchers investigated the function of the ITB and concluded that the varus bending forces on the femur could be partially relieved by tensioning the iliotibial band. Other studies analyzed the stresses on the femur caused by the varus force on the bone and also found that by increasing the tension in the ITB, the lateral tension force and the medial compression force on the femur would both ultimately limited. The study also suggests that the TFL and gluteus maximus may add further tension to the ITB and lessen this lateral tension force on the femur.
TFL Complications
For all the TFL issues that affect many individuals, almost nothing exists in the literature that highlights the role this muscle has in dysfunction. All theories and ideas are based on clinical reasoning and assumptions. The most interesting observation regarding TFL complications is the role it has in causing hip internal rotation/flexion during the stance phase of gait.
Frequently, many individuals who report lower limb injuries caused by overuse or low back and sacroiliac joint pain are commonly diagnosed with an exaggerated hip flexion/internal rotation position during the functional movements of a single extremity. The stance suggests an internally rotated and flexed position.
This complication then develops what is known as a valgus collapse at the joint of the knee, directly affecting the Q angle of the knee. With an increase in the Q angle, the patella often tends to drag laterally and compress against the lateral femoral condyle. This may then lead to patellofemoral pain at the knee. This is believed to occur because the TFL maintains the stability of the pelvis during one-leg stance by beginning its abduction role. The tensor fascia latae may also display its hip flexion/internal rotation role. The gluteus maximus, and other hip external rotators, should provide and equal opposite external rotation/extension role.
The gluteus medius and minimus primarily function on the hip joint by contributing a compressive and stabilizing role. These work little to assist in maintaining a stable pelvic position. Instead, this role is assigned to the tensor fascial latae and gluteus maximus.
The TFL is a significant muscle in pelvic dysfunction because it has the greatest mechanical advantage to influence the pelvis and hip joint. It is the most anterior muscle at the front of the hip, as a result, it�s believed to have the greatest leverage advantage to encourage a flexion posture or an anterior tilt of the ilium. Observing the hip from the front, the tensor fascia latae is also the most lateral muscle on the hip. Therefore, it has the greatest leverage to affect abduction of the hip. This explains how such a small muscle can have such a large influence.
Furthermore, because the complex structures surrounding the lower back, buttocks, hip/pelvis and leg can become directly affected causing pain, irritation and inflammation as a result of TFL complications, other structures of the body can be greatly affected as well. The sciatic nerve is the largest single nerve found in the body and it runs through, the lower back, buttocks and leg. The nerve is tightly surrounded by muscles and other tissues. When these surrounding tissues are altered, the sciatic nerve can be easily compressed, causing symptoms of sciatica. Sciatica is described as a set of symptoms rather than a single condition. The most common symptoms of sciatica include: lower back/buttock/hip/leg pain, burning and tingling sensations, and numbness.
While the following tests can be used to determine the presence of TFL complications, a proper diagnosis can help differentiate whether the individual is experiencing sciatica as a result of tensor fascia latae dysfunction or due to another serious complication. Chiropractors are healthcare professionals who specialize in musculoskeletal and nervous system injuries and conditions. Chiropractic care offers a form of alternative treatment which uses spinal adjustments and manual manipulations to carefully diagnose a variety of injuries or conditions and decrease or eliminate the symptoms of sciatica which may also be associated with TFL. In addition, an individual may follow through with chiropractic treatment to also find relief from their tensor fascia latae dysfunction after determining its presence with the next set of tests.
Chiropractic for Sciatica Symptoms
Assessing TFL Issues
To properly assess the tightness in the TFL, utilizing an Ober Test or a Thomas test can help.
Ober test
Start position
The individual must be positioned on their side with the unaffected side facing down. The pelvis and spine should be in neutral alignment with the bottom leg flexed for support. The uppermost leg is extended above the horizontal. The hip is then laterally rotated and extended, as long as no lumbar extension occurs.
Movement
The individual must actively flatten their waist towards the floor and hold their leg in slight abduction and lateral rotation. The individual will then be instructed to slowly and carefully lower their leg towards the floor until the tensor fascia latae and the iliotibial band hangs on the greater trochanter and cannot lower any further. The key to an accurate test is to not allow the pelvis to move, either into a lateral tilt, anterior tilt or rotation. As the leg lowers, the hip should not flex or medially rotate. It�s essential for the individual to maintain the laterally rotated position of the hip. Ideally, the leg should lower into at least 10 to 15-degree adduction without losing the proximal control of the pelvis or hip. The tensor fascia latae and iliotibial band may lack elasticity if the leg does not adduct sufficiently.
Thomas test
On a plinth, the individual should lie supine with the untested leg held in hip flexion. The tested leg is then forced into extension and adduction. If the tested leg is unable to attain a horizontal alignment and is held in flexion and/or abduction, this is indicative of tightness in the tensor fascia latae.
Managing TFL Issues
To manage the overactive or tight tensor fascia latae, 2 important criteria must be met. First, it must be stretched and then, it must be massaged and manipulated. The most effective stretch for the TFL is the knee-down hip flexor stretch.
To stretch the left TFL, first, the individual should kneel on the left knee with the right leg at 90-degrees hip flexion and knee flexion. Second, the individual must push their left hip forward until the slack is taken up. Third, by placing the hands on the right thigh, the individual will follow by twisting the trunk around to the right whilst the pelvis remains facing forward, inducing an external rotation of the hip to add to the rotation component of the stretch. Then, if the individual has any slack left, they must push their left leg outwards. Finally, the individual must isometrically contract the right hamstring by attempting to drag the left heel backwards. To stretch the right TFL, the same procedures should be followed but using the opposite leg.
To self-massage or trigger the TFL, the individual should lie on their side and place a trigger ball/Muscle Mate/Posture Pro under the tensor fascia latae in order to apply gentle pressure. The hip, knee and ankle should remain in a straight line with the body. This can be performed as a rolling type movement or as sustained pressure to relieve the trigger points within the muscle, ultimately helping to reduce the painful symptoms associated with TFL dysfunction, among other serious complications which may need medical attention as soon as possible.
Treating Sciatica
They symptoms of sciatica can greatly restrict an individual’s ability to function properly throughout their everyday lives and, as for athletes who participate in rigorous training and competitions, healing the symptoms can be utterly important in order for them to perform effectively in their specific sport or physical activity. There are numerous ways to treat sciatica, however, chiropractic care is among one of the most popular and effective forms of alternative treatment to help individuals recover from their specific injuries and/or conditions.�
For more information, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .
Chiropractic Adds Vitality to Life! It is safe and gentle with a stellar track record of successful outcomes for newborns, moms-to-be, athletes, parents, aging seniors and children of every age.
Despite its successful history, we understand that sometimes practice members have some anxiety before their first treatment due to fear of the unknown. We promise to make sure that you�re comfortable and relaxed before your first adjustment.
It�s important to us that you have a positive and enjoyable experience as you work toward achieving optimum health. We put that focus into action hundreds of times a week with our practice members.
We can assure you that after your first adjustment, you�ll experience one of three things:
1. Many will feel an immediate shift to feeling looser with less tension.
2. Some will take longer to notice a difference if the problem has been there for a long time.
3. A little bit of soreness or stiffness the following day for some people. However this will subside, and almost all practice members experience an array of unexpected benefits as they continue with their care plan, including better sleep, calmer digestion, improved alertness and enhanced immune system function.
Chiropractic & Pregnancy
Chiropractic & Athletes
Chiropractic & Seniors
Chiropractic Care
Through the use of our specific, gentle adjusting techniques, we�re able to effectively correct spinal alignment patterns, helping to create comfort and stability as it relates to spinal mechanics and function. We also offer custom-made orthotics.
Here are some of our more common adjusting styles that can be tailored to the individual preferences of each practice member
Activator Methods�: Through the use of a handheld instrument, this technique delivers a light, low-force adjustment to the spine. We use this method primarily for those patients who are more delicate or sensitive, along with a similar instrument device called The Impulse.
Diversified: This is a classic chiropractic technique that uses hands-on, manual adjusting.
Thompson Drop Table:�This is an effective technique for those practice members that prefer a light-force style of adjusting. The specialized table features neck, chest and pelvic pieces that have the capacity to drop during the adjustment.
One of Our Favorite Success Stories
Dr. Don has a favorite story about one of the longtime members of the practice. As he walked into the room to adjust her for the first time, the woman glanced up at him and burst into tears. Her fear was palpable.
After Dr. Don gently reassured her, she received her first adjustment. Her response? �Wow, that wasn�t bad at all!�
These words are familiar to us, and this particular woman has been a part of our South Side Chiropractic�family now for almost a decade, returning to an active life that she believed was lost to her.
We work hard to obtain your trust, and nothing makes us happier than to partner with you in achieving your health goals.
Having a chiropractic treatment is one of those options that are not usually covered by your medical insurance. This leads to people being shy of this practice and usually fearing the doctor�s bills, they avoid getting a treatment as a whole. This should not be the case at all. Keeping yourself healthy is very important and nothing should stop you from leading a good, active life.
When a patient wants to give up on the treatment he or she is getting due to some issue, for their affected area, it does influence the doctor as much as it disturbs the patient�s recovery process. A doctor has put a lot of effort in making the patient feel better and to leave the treatment midway will also impact the patient adversely. It can result in the patient�s wellbeing going back to where it was before. Just so the patient can take care of themselves even if a doctor is not readily accessible , here is a list of exercises that they might do just to keep the condition from getting bad again.
These exercises will not only help you relax and unwind but also avoid the unnecessary weight gain. All of these exercises are easy to do and even a few can be done in your office, in between classes, or while spending a few minutes at the park.
Low Back Pain Exercises:
Table top. The table top exercise requires you to kneel on all fours, and then lift one of your legs as straight as you can go. The more you do it the more you will be able to lift your leg straighter. Extension exercise.� While lying head down, you must move your head upward but not let your back bend. Do this stretching, until you feel a stretch on your hamstrings. That is as high as you should go. Child�s pose. �Lay yourself in the position that your knees are wider apart than your hips. Turn your toes into touch and push your hips backwards as if in a bow and then stretch your hands forward in a relaxing position. Neck Pain Exercises:
These following neck exercises provide you with a relief for neck pain. In fact, they are so easy to do that they can be done during your office or classes. This workout will definitely help anyone trying to increase their productivity during a long day.
Trap-stretch exercise. All you have to do is lie or stand or sit and bend your head to one side and use your hand on the same side to touch your ear of the other side from over your head. Head Drop. You must take your head as back as possible with your chin pointing towards the ceiling. Don�t bend your back. And don�t stress your neck too much. Turn your head in the way that your nose touches your shoulders, but do not move your shoulders. Do it both sides. Shoulder Pain exercises:
Shoulder Shrug. As the name suggests, you shrug your shoulders. While you are standing or sitting up straight, you lift your shoulders up to your ear length and then while exhaling you let them down. Shoulder blade Pinching. Either standing straight or sitting straight, take your arms to the back and inhale. When you feel your back skin pinching that is when you exhale and bring your arms forward. Here you have it, a few exercises that will get you through your day and will help you in overcoming the pain. If you have any difficulty in figuring out whether you really have chiropractor then you must consult a specialist. However, it is also recommended that you must see a chiropractor regularly if you want to get full recovery.
Dr. Alex Jimenez D.C.,C.C.S.T’s insight:
Chiropractic�Exercises�can help you relax, unwind and help with�unnecessary weight gain. All of these exercises are easy to do and can be done in your office, in between classes, or while at the park.
Whiplash-associated injuries can occur in a variety of settings where any form of accelerated motion may cause the head and neck to jerk back-and-forth with tremendous force against the entire body. Trauma from a slip and fall or an accident from sports or physical activities have been demonstrated to result in neck injuries such as whiplash, however, automobile accident injuries are the most prevalent cause of whiplash-associated injuries.
The sudden thrust of the head can damage or injure the complex structures which surround the cervical spine, often leading to the severe irritation and inflammation of the tendons and ligaments in the neck. In addition, other tissues as well as the tendons and ligaments of the cervical spine may become overly stretched and torn.
A neck injury can be identified if the victim involved in an automobile accident experiences symptoms such as: neck pain and stiffness; worsening pain with movement; loss of range of motion in the neck; headaches, most generally originating at the base of the skull; tenderness or pain in the shoulder, upper back and/or arms; tingling or numbness in the upper extremities, fatigue and dizziness. Other symptoms include: blurred vision; ringing in the ears; sleep disturbances; irritability; difficulty concentrating; memory problems; and even anxiety and depression. While these are some of the most frequently reported symptoms associated with a whiplash injury, these symptoms may also suggest the presence of another type of injury or condition.
Therefore, it�s fundamental to seek immediate medical attention from a qualified auto accident injury specialist who can properly identify a whiplash or neck injury and follow with the recommended treatment to eliminate the painful symptoms and restore the individual’s overall health and wellness.
Dr. Alex Jimenez D.C.,C.C.S.T’s insight:
Chiropractic care has been utilized as an alternative treatment option for injuries or aggravated conditions resulting from an automobile accident. Aside from property damages and lost wages from missed days at work, an auto condition can have serious effects on an individual’s health if left untreated. Chiropractic focuses on restoring the victim’s original state of well-being as well as promoting a faster recovery. For more information, please feel free to ask Dr. Jimenez or contact us at (915) 850-0900.�
Having a chiropractic treatment is one of those options that are not usually covered by your medical insurance. This leads to people being shy of this practice and usually fearing the doctor�s bills, they avoid getting a treatment as a whole. This should not be the case at all. Keeping yourself healthy is very important and nothing should stop you from leading a good, active life.
When a patient wants to give up on the treatment he or she is getting due to some issue, for their affected area, it does influence the doctor as much as it disturbs the patient�s recovery process. A doctor has put a lot of effort in making the patient feel better and to leave the treatment midway will also impact the patient adversely. It can result in the patient�s wellbeing going back to where it was before. Just so the patient can take care of themselves even if a doctor is not readily accessible , here is a list of exercises that they might do just to keep the condition from getting bad again.
These exercises will not only help you relax and unwind but also avoid the unnecessary weight gain. All of these exercises are easy to do and even a few can be done in your office, in between classes, or while spending a few minutes at the park.
Contents
Low Back Pain Exercises:
Table top. The table top exercise requires you to kneel on all fours, and then lift one of your legs as straight as you can go. The more you do it the more you will be able to lift your leg straighter.
Extension exercise.� While lying head down, you must move your head upward but not let your back bend. Do this stretching, until you feel a stretch on your hamstrings. That is as high as you should go.
Child�s pose. �Lay yourself in the position that your knees are wider apart than your hips. Turn your toes into touch and push your hips backwards as if in a bow and then stretch your hands forward in a relaxing position.
Neck Pain Exercises:
These following neck exercises provide you with a relief for neck pain. In fact, they are so easy to do that they can be done during your office or classes. This workout will definitely help anyone trying to increase their productivity during a long day.
Trap-stretch exercise. All you have to do is lie or stand or sit and bend your head to one side and use your hand on the same side to touch your ear of the other side from over your head.
Head Drop. You must take your head as back as possible with your chin pointing towards the ceiling. Don�t bend your back. And don�t stress your neck too much.
Turn your head in the way that your nose touches your shoulders, but do not move your shoulders. Do it both sides.
Shoulder Pain exercises:
Shoulder Shrug. As the name suggests, you shrug your shoulders. While you are standing or sitting up straight, you lift your shoulders up to your ear length and then while exhaling you let them down.
Shoulder blade Pinching. Either standing straight or sitting straight, take your arms to the back and inhale. When you feel your back skin pinching that is when you exhale and bring your arms forward.
Here you have it, a few exercises that will get you through your day and will help you in overcoming the pain. If you have any difficulty in figuring out whether you really have chiropractor then you must consult a specialist. However, it is also recommended that you must see a chiropractor regularly if you want to get full recovery.
Chiropractic�Exercises�can help you relax, unwind and help with�unnecessary weight gain. All of these exercises are easy to do and can be done in your office, in between classes, or while at the park.
It is with utmost respect and great humility for our community that we received this amazing chiropractic award. I thank God, our patients, staff, family, friends, colleagues and many others for this. We feel very bless in being considered. It is an award that we did not expect to receive, nevertheless humbly appreciate and accept. All of us at the office and rehab center share in this commendation. Being considered with these fine peer doctors gives all of us here a great sense of highly respected accomplishment. We will alway remain steadfast and ready to take care of all our patients no matter the complexity of their musculoskeletal issues. For over 25 years we have devoted ourselves to improve the lives of every loving soul walking through our doors. Thank you from the bottom of our hearts. God Bless… Dr. Alexander D. Jimenez D.C.,C.C.S.T
The following was published on Public Register. Congratulations! You are now listed as one of the Top 3 Chiropractors in El Paso, TX. We want to Thank You for providing consistent high quality in your area of business. Our review team either approved or updated your business listing after checking customer reviews, history, complaints, ratings, satisfaction, trust, cost, and general excellence.
Dr. Alexander Jimenez DC
11860 Vista Del Sol, Suite 128
El Paso, TX 79936
Dr. Alexander Jimenez, DC
6440 Gateway East Building B,
El Paso, TX 79905
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It has been an honor and a pleasure to work with you.
It�s obvious that Posture has become the new buzzword surrounding physical health and wellbeing over the past few years. We don�t have to look very far to understand why. Though there are many potential causes for poor posture, there�s no doubt the most widespread cause of our current posture dilemma is a direct result of our obsession with and our dependence on mobile devices. Tablets, smartphones and other technologies are not only a luxury but a necessity in our day-to-day lives.
It�s nearly impossible to avoid the onslaught of news articles and video segments cautioning the public of the harmful effects of long-term mobile device use on spinal health. As a result, our patients (and potential patients) are becoming increasingly aware of this issue as well.
This is great awareness, right?
The media is doing the hard work for us by effectively and efficiently reaching millions of people currently affected �by this epidemic. Arming them with information and questions they need to ask their healthcare providers in order to work towards finding a solution to their problem.
Perfect. That�s us, right?
Now, all we have to do is deliver the correct treatment regimen and the patient walks out of our office with perfect posture, a smile and the quality of life they�ve always dreamed of. Well� Not so fast�
Where do I go from here? Spinal function or spinal structure?
Unfortunately, like most of you are probably thinking at this very moment, it�s not that simple. But, why not? Shouldn�t it be? At one point in our careers, likely as na�ve chiropractic students in our first few trimesters, fixing spines was the ideal we were all hoping to achieve when we became doctors. Then, something changed.
Let�s reflect for a moment on the core principle our great profession is built upon;
bone(s) out of place ? nerve interference ? dis-ease and dys-function
From a global spinal perspective, it looks like this;
cervical curve loss & forward head posture ? nerve interference
? dis-ease and dys-function
As a young student this principle offered our analytical minds an objective means of measuring our success as a future spine care specialist;
correct the abnormal structure ? improve nerve function ? maximize health potential
Unfortunately, we were never taught how to correct abnormal structure and as we continued through the �clinical� trimesters in school we heard less and less about the importance of spinal structure and the overwhelming focus began to land on spinal function. Confused, conflicted, yet anxiously awaiting our release into the real world, we then began to put less and less importance on spinal structure as well and we carried that philosophy with us to our clinical practices. Likely thinking, structural spinal correction was merely for theoretical discussion and not practical application in a clinical setting.
Herein lies a major conflict. The very principle we were taught as the foundation of our careers is now something most of us have been encouraged to disregard because it�s too difficult to achieve, it�s too time consuming, it�s not possible, etc., etc.
Putting more focus towards structural spinal correction is the way forward.
Fortunately for our patients and ourselves, the structure dictates function principle is still very alive and well within us and I believe the latest advancements in traction technology will allow us to incorporate this principle with each of our patients like never before.
Throughout the next 10 months I, along with a few special guest contributors, will be engaging and challenging doctors around the world to take the lead in their communities to begin changing people�s lives by integrating cervical curve remodeling and posture correction into their existing treatment protocols.
We will be using a variety of information disseminating platforms such as blogs, infographics and ebooks to share case studies. Also, treatment protocols and latest advancements in cervical spine remodeling devices will be put in place to demonstrate how quickly and easily cervical curve remodeling and posture correction can be integrated into your existing clinic(s).
We care about posture. We care about quality of life.
Our goal is to create a collaborative, productive discussion. We are taking the lead and fighting this posture epidemic in the communities we serve. I encourage you to reach out and share your questions and ideas with us.
By Dr. Alex Jimenez
Doctors of Chiropractic Offer Tips for Good Posture
Proper Posture has become a passing thing that is�no longer paid attention to. However, through proper posture people would not be in�pain or in some form of disablement. The time has come to bring proper posture awareness.
Chiropractic adjustment has various applications. From the treatment of chronic pain and pre-existing conditions to early or sudden onset pain. Perhaps most frequently cited, sufferers of back and neck pain, sciatica, migraines and more have found relief from chiropractic medicine.
In fact, many medical doctors recommend that their patients seek chiropractic care for a variety of conditions before seeking more invasive measures such as surgery. This sentiment was (echoed by the American Medical Association) as recently as 2013.
Relieving Back & Neck Pain
Roughly 80% of adults have experienced back pain at some point. (In a study by Consumer Reports), �14,000 sufferers were surveyed. None of these individuals had undergone back surgery of any type. By the end of the study, Chiropractic adjustment was rated as the #1 treatment option.
At the conclusion of the twelve-week study, patients who underwent regular chiropractic adjustments were twice as likely to be pain free as those who were treated with medication. (Further research demonstrates) the validity of chiropractic adjustments as easily seen via magnetic resonance imaging (MRI).
Patients with lower back pain often experience limited mobility in the lumbar spine region that produces degeneration as well as adhesions within the joints of the vertebrae. When patients received an MRI scan following a chiropractic adjustment, the imaging showed an increase in spinal gapping. This breaks up the adhesions, allows the joints to move freely, and lead to a reduction in pain.
Headaches and Migraines
Chronic head pain, including migraines is another common condition that chiropractic adjustment can provide relief for. Through manipulation, chiropractic medicine is able to relieve pressure off of the nerves and provide relief. Headache and migraine sufferers may find long-term relief with continued adjustments, resulting in lessening the severity of symptoms or the frequency of onset.
There is also published research showing the validity of these treatment options. In an (Australian study that tracked 127 migraine sufferers), those who received regular chiropractic adjustments reported a decrease in migraine attacks as well as the need to take less medication.
Considering the rising costs of healthcare, specifically prescription medication, mitigating pharmaceutical costs can provide extra benefits.
Foundation for Chiropractic Progress
In Support of Chiropractic Care
Chiropractic care is becoming increasingly more widespread. Support from medical research and organizations such as The American Medical Association, as well as high profile supporters such as Tiger Woods, Jerry Rice, Aaron Rodgers have helped bring the treatments into the mainstream.
Today, Chiropractic medicine is practiced all over the world, and is an increasingly popular as well as effective form of treatment for a variety of conditions, including but not limited to the ones mentioned above.
(Some more statistics)
Utilizing chiropractic adjustments for treatment of back pain may help save Medicare costs by more than $80 million per year.
Back pain sufferers whose first point of treatment included a medical doctor or surgeon, went on to receive surgery 42.7% of the time. For sufferers who sought chiropractic adjustment first, surgery only occurred 1.5% of the time.
Chronic pain sufferers who sought treatment through chiropractic adjustment experienced a 20% reduction in overall care costs.
Is Chiropractic Adjustment Right for You?
The effectiveness of chiropractic adjustment in treating chronic and recent onset conditions is supported through research, scientific study, as well as patients just like you. If you are suffering from pain or discomfort in your neck, back, joints, or elsewhere,�contact a well qualified Chiropractor near you.
About the Author:
Dr. Alec�with Proactive Chiropractic and Rehab Centre extensively studied human anatomy, physiology, radiology, kinesiology and post graduate seminars in topics such as herniated disc, whiplash, functional movement, car accident rehabilitation. With over 10 years of experience, Dr. Alec helps care for patients with back pain, neck pain, headaches, knee pain, shoulder pain, foot pain, whiplash, etc. Treatment services include: spinal decompression therapy, functional rehabilitation, active release technique, gua sha, electro-stimulation, intersegmental traction, hands-on chiropractic adjustment, instrument assisted chiropractic adjustment and rehabilitation. Dr. Alec takes pride in providing individualized treatment for each patient, with lasting results.
Some People don’t believe in Chiropractic Treatment. However, chiropractic care is becoming increasingly widespread through�medical research. And�top supporters, such as Tiger Woods, Jerry Rice, and Aaron Rodgers have helped to bring�chiropractic�treatment into the mainstream.
Dr. Eric Goodman is the creator of Foundation Training, a highly effective protocol. Foundation Training focuses on body weight exercises that integrate as many muscles as possible to strengthen and elongate your core and posterior chain � which includes all the muscles that connect to your pelvis, whether above or below it � thereby alleviating many chronic pain issues.
The protocol has evolved over the years, and I�ve interviewed Goodman twice before, in 2013 and the most recent two years ago in 2014, covering various updates.
Goodman, who is trained as a chiropractor, is a pioneer in the world of structural biomechanics. His program teaches you to optimize your posture, thereby decreasing bodily pain and your risk of exercise injury.
�The idea is really simple. Our body is made to help itself. As long as we can get the muscles to align it properly, our breathing patterns to align properly, our pelvic muscles to be more stabilized, our posture will involuntarily become stronger,� he explains.
�My education is in chiropractic. I�m licensed in Colorado and California, but I only really see patients if they need an adjustment for some reason that they can�t do the poses.�
Contents
Why Foundation Training?
While in chiropractic school, Goodman developed severe low back pain. His doctors suggested surgery, which he wisely rejected. Instead, his own pain set him on the path of discovering a long-term solution, which ultimately resulted in Foundation Training.
�My passive care was good. I was getting chiropractic care. I was being stretched. I was being massaged and worked on. But I wasn�t strengthening my spine myself. That�s the difference that I made,� he explains.
�I don�t think that I will ever negate chiropractic, because I love chiropractic. I love the ability and capacity to align the body, align the nervous system and create a very good environment for different process to occur.
[But] if you�re going to get your neck adjusted, I want your neck to stay long and strong afterwards, because that�s what�s going to stop you from having that same adjustment again a week later.�
While obsessively studying anatomy, alignment and exercise in an effort to resolve his back pain, Goodman began to notice that he, and many other people who were in pain, could not move the way the body was designed to move, and this was causing a degenerative effect � and those who were moving properly were able to regenerate and increase strength, while reducing injury and pain.
�I was in chiropractic school. I really understood the body well. I decided that this is going to become an obsession. I�m going to figure this out. I can�t become a doctor, have patients come to me that are asking for my advice on an injury that I have that I can�t fix. It�s not OK.
So, over the course of about four years, I did that. I became very obsessed. I used my anatomy knowledge. I used my understanding of exercise.
I was a personal trainer actually long before a chiropractor. Foundation Training is what I came up with. It�s what I do for myself every single day, and it�s what I�ve been extraordinarily fortunate to teach to thousands of people at this point.�
The secret to Foundation Training lies in its simplicity: no gyms, no specialized equipment and no complicated stretches. By incorporating a series of powerful movements into your daily routine, you can move better, breathe better and get back to using your body the way nature intended.
Addressing Back Pain
Low back pain is a very common problem, and the most common reason why people seek out Foundation Training. In the video below, Goodman demonstrates a back extension exercise that is particularly helpful for back pain relief.
The premise is simple. By strengthening the muscles in your back, they will keep your spine properly braced through all the movements you do as you go about your day-to-day life.
Overall, about 7 out of 10 people who learn Foundation Training do so to address back pain, 2 out of 10 seek to improve their sports performance and the remaining 10 percent typically seek to address knee pain, neck pain, jaw pain, plantar fasciitis, carpal tunnel and other chronic pain.
How to Get Started With Foundation Training
In addition to their latest book, �True to Form,� Foundation Training offers a variety of ways to get the benefits of their system, including their free videos on their website at www.FoundationTraining.com.
Foundation Training also offers certification for clinicians, practitioners, trainers and instructors who are looking to share this groundbreaking and highly effective protocol with their clients and patients.
�There are probably more people using our free videos to get well than using our DVDs and books,� he says. �That�s awesome. That�s why we have free videos.
Our latest book, �True to Form,� is our illustrative process of bringing Foundation Training into your everyday activities � brushing your teeth, waking up from bed, reaching into the refrigerator, whatever, how to apply very simple movement patterns that make you stronger while you do that.
Then if you want to really get into it, we have DVDs and we have a new streaming website. If you�re really into it � come to our workshop or certification. If you come to our workshop and you decide you want to go through a certification, we take the amount of money you paid on the workshop, 100 percent of it, off the cost of the certification.�
While millions of people have gotten started through the free Foundation Training videos, the optimal way to get the most out of Foundation Training is the comprehensive step-by-step program offered on their website or a certified Foundation Training instructor.
The Importance of Posture for Ease of Movement and Health
As noted by Goodman, �Posture is a beautiful thing, except when it�s messed up.� Indeed, while I see many people walking the beach during my daily walks, poor posture is the norm, with hunching being one of the most prevalent posture problems. Indeed, �standing tall� is so basic yet most have forgotten how to do it. When you stand tall, your muscles actually work more effectively.
�We naturally adapt towards our chosen method of absorbing gravity � �Our muscles absorb force � Whether they�re contracting or expanding, they are absorbing or providing force. If you take the opportunity of gravity � this ever-present weight of your own body � and simply provide 5 percent more energy in absorbing it, 5 percent more conscious effort throughout the day, it�s going to change your life forever. It�s going to have people reacting to you differently. It�s going to have you reacting to things like anxiety differently. You�re going to feel the difference of a closed airway and an open airway.
You�re going to feel the tightness of your jaw from the head traveling to forward, contracting the back of your neck when you�re in a bad posture � You start interacting with people like a confident human being interacts.�
Patience and Practice
Most people have poor posture these days. Besides chronic peering down on your smartphone or tablet and excessive sitting, which encourages poor posture unless you�re paying careful and active attention to your body at all times, we�ve also been taught certain posture strategies that actually worsen posture rather than improve it.
Pulling your shoulders back to straighten your posture is one example. As noted by Goodman, this is a �compartmentalized correction� at a place that�s not actually causing the problem. More than anything else, the places that cause the problems in posture are the upper and lower ends of your spine.
A very basic explanation is that your upper and lower spine should be pulling away from each other, not compressing or falling toward each other. So the back and top of your head needs to be pulling away from your tailbone, straight up and neither forward nor backward.
As for how long it might take to correct your posture, it clearly depends on your individual and specific circumstances: how long you�ve had poor posture, how much time you dedicate to corrective exercises and the extent of your postural problems.
�It may be a matter of weeks to months. I believe for some people it may be a year [to complete] the whole process. [But] they�re going to be feeling better along the way. They�re going to notice incremental changes. They�re going to see that their body is supporting itself better steadily. They�re thinking about it less. They�re feeling less pain. They�re feeling better posture. That�s when the real changes start to happen. But there�s no set timeline.�
Walking 101
Walking is foundational for optimal health, and walking with good posture can really maximize your benefits. Your choice of footwear can have a significant influence here. When walking in sneakers or heels, your heel is raised higher than your toes. This in turn makes your arch tighter, which completely alters your range of motion. So, to start, walk barefoot or find a pair of zero-drop shoes.
The rationale behind walking barefoot has to do with plantar flexion, the shortening of the muscles on the back of your ankle and the lengthening of the muscles at the front of your ankle and shin. When walking barefoot, you alter the way the back of your body absorbs force for the better.
Dorsiflexing is a tremendously important piece of walking. This is where you�re lifting the top of your foot toward your shin. When you�re walking with plantar flexion (due to wearing heels), you rarely dorsiflex, thereby contracting and shortening the muscles of your shin.
�That�s Step 1, making sure that there is good dorsiflexion in every step,� Goodman says. �Literally lift the top toes away from the ground. Lift the balls of the feet away from the ground and try to spread your feet a little bit. That will allow your hips to follow a much more natural range of motion. As your feet dorsiflex, it triggers these muscles of the inside and outside of your legs.
Those muscles have internal rotation capacity and external rotation capacity. Both of which are very important for walking � The ability of the adductors, the medial hamstring, the muscles of the inner part of the thigh, the inner upper part of the thigh, to contract during a walk, to spin that hip a little bit more neutral towards straight ahead �
Long story short, range of motion of the hips is so significant to walking. That range of motion is limited most frequently in people at the feet with plantar flexion, excessive plantar flexion or excessive external rotation.�
Head Posture While Walking
The other piece of the puzzle is the location of your head. Most people walk as if they�re sniffing their way forward, head leading the rest of the body. A more natural posture is to lift your chest upward, which allows your shoulders to lift and your chin to retract more or less automatically. So think: �Chest up, chin back.� Initially, this may feel and even look a bit awkward, but you�ll notice it�s a significantly more powerful way to walk, allowing you to engage more muscles.
�If you simply focus on chin back, chest up, shoulders big, broad, not backing down but out � if you focus on that � you�re going to be walking very different. You�re going to experience this really rhythmic counterbalance in your walk. When the right foot comes forward, the shoulder comes forward on the opposite side.
It�s just these nice little muscular glutes, hamstrings, calves, adductors across the body to the opposite shoulder and pec � So many muscles involved. It�s the SCMs that are very important as well to keep that chin back, chest up function happen.�
Preventing iPhone Neck and Dowager�s Hump
The chest up, chin back posture will not only make you look better, but proper posture may also help prevent osteoporosis and significantly reduce your risk of developing a dowager�s hump, which tends to be quite common among the elderly, and women in particular.
This forward slumped posture tends to be related to chronic improper posturing that worsens over time, eventually leading to the development of rigid intractable calcifications. The beginning of the progression of the dowager�s hump is typically the loss of thoracic extension.
�I think the lack of movement and stagnation in bone leads to calcification and typical degenerative changes. Degenerative changes along with spine make it less mobile � It supports it because the muscles aren�t, the discs aren�t. It puts very rigid support structures in place.
Now, can you imagine 20, 50 years from now, when it�s 60 or 70 years after cellphones and iPads came around, the dowager�s humps, we can start calling them the iPad hump � The younger you are, the more capacity you have to be plastic, to engage your body�s natural tendency to respond to stimulus in such a fashion that will get better and better at doing the thing you�re asking it to do.
If you�re often asking it to look down at your phone, please often ask it to lift your chest up, to pull your chin back and to just stand very firm on the ground. Just look at your phone while keeping your chin back and chest up.�
According to Goodman, even if you�ve already started to develop a slight hump, chances are you�ll be able to significantly improve your alignment provided your spine has not yet calcified. Exceptions might be if you have ankylosing spondylitis (AS) or diffuse idiopathic skeletal hyperostosis (DISH). Naturally, the younger you are, the more room for improvement there is.
One important aspect of Foundation Training is what Goodman refers to as compression breathing. With his breathing protocol, you literally re-educate the muscles surrounding your axial skeleton, the spine of your rib cage, teaching them to be in a state of expansion rather than contraction. You�ll find a demonstration of this technique in the video above, followed by another founder exercise.
�[This breathing technique] is something that�s always going to set our work aside from everything else. Not better. Not worse. Different. It�s an accessory,� Goodman says.
�Decompression breathing, which can be taken and applied to any movement, any exercise, any activity � will do more for your spine, more for your chest and neck, more for your dowager�s hump � than anything else I can possibly teach you. The unique thing about it is our specific protocol of learning how to engage the diaphragm more appropriately by drastically strengthening the muscles that surround the rib cage.�
Here�s a quick summary of the compression breathing exercise demonstrated above:
Position your feet so that the OUTSIDE of your feet are parallel. This will make it appear as though you�re standing slightly pigeon-toed
Pull your chin back and lift your chest
Place your thumbs at the bottom of your rib cage, and your pinkies on your pelvic bone
With each breath, your aim is to increase the distance between your thumb and pinky fingers, as well as increase the width of your upper back. This occurs as you elongate the back of your rib cage. Each inhalation expands your rib cage, and each exhalation will keep the abdomen extended and tight. So each in-breath fills up your rib cage, and each out-breath maintains the height and width of your rib cage
Repeat five to 10 rounds with three to four breaths per round
More Information
You have many options when it comes to learning Foundation Training. You can start by reading through or listening to my previous interviews with Goodman, �How Foundation Training Can Help You Maximize Strength and Freedom of Movement� and �New and Revised Foundation Training Exercises Add Even Greater Health Benefits.�
For free video demonstrations and tutorials, be sure to check out FoundationTraining.com and the free videos they have available at their site. For even more in-depth information, pick up Goodman�s latest book, �True to Form: How to Use Foundation Training for Sustained Pain Relief and Everyday Fitness.� Join Foundation Training Connect or check out their free resources at FoundationTraining.com/free-resources.
Just remember, the key is to actually DO the exercises. Just reading about them or watching a video will do you no good. The good news is, even if you�re wheel-chair bound, you can perform the compression breathing exercises, which will, at bare minimum, help you breathe better.
�I have a friend that is [in a wheelchair] and we do some of those workouts. He�s a very good guy from Oklahoma City, but had a very tragic accident. I really hope I get to spend some more time with that guy and see what we can do just based on breathing,� Goodman says.
Foundation Training is a�program that teaches you to optimize your posture. By getting the muscles, breathing patterns, and pelvic muscles to be aligned properly and more stabilized, our posture will involuntarily become stronger,� decreasing bodily pain and risk of injury.
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
�We may see a one-week-old child who is already showing signs of favoring, turning her head to one side versus the other,� says Dr. Judy Forrester, owner of Synergea Family Health Centre, a multidisciplinary clinic in Calgary, Alta. �That may seem minimal� but if we can determine any imbalances or asymmetry with the muscular function or the joint alignment, and we address it early, it�s better. Once those postural patterns and habits develop as they grow, they can be much more difficult to change.�
Head Posture While Walking
