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Agility & Speed

Spine Specialist Team: Agility & speed are necessary for athletes and individuals who actively engage in physical activity and sports. These individuals often depend on these abilities to increase their overall performance. Quickly and gracefully, both mental and physical skills are often a key element towards overcoming challenges related to the individual’s specific sport. The key to improving agility is to minimize the loss of speed when redirecting the body’s center of gravity.

Rapid change drills that change direction forward, backward, vertically, and laterally will help improve individuals by training your body to make these changes more quickly. Dr. Alex Jimenez describes various stretches and exercises utilized to enhance agility and speed throughout his collection of articles, focusing largely on the benefits of fitness and occasional injuries or conditions resulting from overexertion.


Baseball Training: Chiropractic Back Clinic

Baseball Training: Chiropractic Back Clinic

All sports differ in the relative importance of various physical skills contributing to the game and individual performance. Baseball is a precision sport with fast, explosive movements and full-body activity. The ability to repeatedly perform near maximum level with little rest is necessary for baseball players. Baseball training involves a multidimensional approach that focuses on speed, agility, and strength in a way that is relative to the motions and requirements of the sport.

Baseball Training: Injury Medical Chiropractic ClinicBaseball Training

Trainers have to assess the unique needs of the sport and determine the time needed to improve each quality within the athlete. They should focus on the following:

  • Improving core strength and trunk rotation.
  • Increasing shoulder stability and strength.
  • Improving quick reactive movements.
  • Increasing explosiveness.
  • Improving running, throwing, and bat speed.
  • Injury prevention.

Baseball training workouts are targeted at increasing running speed, bat speed, pitching, and throwing velocity that breaks down the muscle groups for improving performance while decreasing the risk of injury. Training consists of combined conditioning that includes:

  • Sprinting
  • Interval runs
  • Jump rope
  • High-intensity cardio
  • Strength training

Rotational Movements

  • Players often lack abdominal or core strength.
  • One of the main aspects of baseball is the hitting and throwing that is done in a rotational movement and are explosive.
  • Players are recommended to train rotationally with light weights and high speed.
  • Exercises emphasizing rotating the hips and torso with resistance, including cable and pulley machines, dumbbell workouts, and medicine ball workouts, are effective.
  • Abdominal crunches and various rotational twists with a medicine ball can develop a strong muscular base in this area.
  • This will improve strength and power in the core area, which is vital for swinging a bat and throwing.

Shoulder and Rotator Cuff Work

  • High stress is placed on the shoulder joint and the rotator cuff muscles.
  • Pitching happens at the shoulder joint and is one of the fastest human movements.
  • Repetitive stress increases the risk of injury.
  • Exercises that strengthen the anterior and posterior shoulder muscles in a balanced manner are recommended.
  • Shoulder flexibility is necessary to allow external rotation when throwing at high speeds.
  • Deceleration is the area of pitching where injuries happen most.
  • Plyometric shoulder and upper body exercises can help with the explosive pitching motion.

Explosive Speed

Bat Speed

  • Players need increased lower body and core strength to develop power in the swing.
  • The muscles require rotational training at a high velocity.
  • Strong hip and leg muscles initiate the swing.
  • The core area transfers the rotational speed to the torso.
  • The arms complete the swing.
  • The efficient transfer of force from the lower body to the upper body or the kinetic chain principle requires balance for optimal transfer.
  • Strong lats, triceps, and forearms facilitate optimal bat acceleration during ball contact.
  • Forearm and triceps exercises, squats, bench presses, and pull-ups are recommended.

Throwing Velocity

  • Throwing a baseball at high velocity is a full-body movement that requires total body development.
  • Strong leg, hip, and core muscles are necessary to transfer power from the ground, up through the lower body, to the torso, and then the arm and hand to generate a fast, whipping ball release.
  • Weighted or medicine ball exercises can improve velocity.
  • This will improve generating power in the throwing muscles.
  • The objective is to build power utilizing a heavy and then a light load to build arm speed, and using proper form will improve throwing velocity safely.
  • Proper trunk rotation during arm cocking and strength and flexibility training should involve trunk rotational exercises to develop the obliques so that maximum arm speed can be generated.

Biomechanical Analysis

Video analysis of a player includes:

  • Pitching mechanics
  • Hitting mechanics
  • Fault correction
  • Feedback
  • Assessing progress

Mental and Emotional Skills

  • Mental and emotional skills training helps players deal with success, failure, and game pressure.
  • Players have to deal with consistent failure and remain confident.

Hitting Mistakes


References

Ellenbecker, Todd S, and Ryoki Aoki. “Step-by-Step Guide to Understanding the Kinetic Chain Concept in the Overhead Athlete.” Current reviews in musculoskeletal medicine vol. 13,2 (2020): 155-163. doi:10.1007/s12178-020-09615-1

Fleisig, Glenn S et al. “Biomechanical Analysis of Weighted-Ball Exercises for Baseball Pitchers.” Sports health vol. 9,3 (2017): 210-215. doi:10.1177/1941738116679816

Rhea, Matthew R, and Derek Bunker. “Baseball-specific conditioning.” International journal of sports physiology and performance vol. 4,3 (2009): 402-7. doi:10.1123/ijspp.4.3.402

Seroyer, Shane T et al. “The kinetic chain in overhand pitching: its potential role for performance enhancement and injury prevention.” Sports health vol. 2,2 (2010): 135-46. doi:10.1177/1941738110362656

Volleyball Strength Workout

Volleyball Strength Workout

Volleyball is a dynamic game that requires players to be fast on their feet. Players have to be able to quickly shift into various position/s, make quick movements in any direction quickly and reach the ball. Volleyball strength workouts focus on power development and maintaining safe positions when exploding through the plays. Many players include resistance training exercises in their training programs to maximize power and set a solid foundation.

Volleyball Strength Workout

Volleyball Strength Workout

A well-rounded volleyball workout will help players strengthen and maintain optimal body health.

Good Mornings

  • This exercise is ideal for gluteal strength, hamstring strength, and improving vertical jumps.
  • It is recommended to do three sets of 10 reps.

Single-Leg Roman Dead Lift to Overhead Press

  • This volleyball workout works the hamstrings and glutes.
  • Helps improve balance and increases jump strength.
  • It is recommended to do three sets of 10 reps.

Lunge With a Twist

  • This volleyball strength workout builds up the legs and stabilizes the ankles to reduce the risk of injury.
  • It also helps with single-leg jumps.
  • It is recommended to do three sets of 16 reps, 8 left – 8 right.

Dumbbell Snatch

  • The dumbbell snatch helps with jumping mechanics’ power development and improves explosiveness.
  • It is recommended to do three sets of 8 reps.

Bicep Curl to Overhead Press

  • This exercise helps prevent shoulder injuries.
  • Attackers develop secondary muscles that strengthen spiking.
  • It is recommended to do three sets of 8 reps.

Medicine Ball Throw Down

  • Another recommended resistance training exercise that can be done is medicine ball throwdowns.
  • The object is to throw a medicine ball down forcefully; the ball bounces, catch and repeat.
  • It is recommended to do two-four sets of 6-10 reps.

Band Reverse Lunge to Overhead Press

  • A recommended exercise that can be done with a resistance band.
  • The exercise does not require a lot of space, so it can be done almost anywhere.
  • It is recommended to do two-three sets of  10-15 reps.

It is recommended to consult a professional trainer that can create a diverse fitness program to make exercising/training/working out much more enjoyable.


Body Composition


How Aerobic and Resistance Training Interact

The body adjusts differently to various types of exercise. Aerobic and resistance training each tells the body to adapt in different ways. Both are important for healthy body composition, and when done in combination, it is known as concurrent training. Aerobic is best for losing fat, resistance training builds muscle that keeps the body functioning throughout the day. However, molecular mechanisms involved in aerobic and resistance adaptations can interfere with each other if not appropriately planned. Two steps to minimize any possible interference and maximize aerobic/resistance benefits:

Nutrition

  • Adequate protein intake is vital for muscular adaptation from resistance training.
  • It stimulates muscle protein synthesis after concurrent training.
  • After workout sessions, consume at least 25g of high-quality protein to achieve strength and hypertrophy improvements.

Recovery

  • When doing both aerobic and resistance training on the same day, maximize recovery time between the sessions.
  • Strength and aerobic fitness gains are low when the two are separated by 6 hours or less.
  • Twenty-four hours between sessions is the recommended time, especially if the priority is on endurance.
References

Camera, Donny M et al. “Protein ingestion increases myofibrillar protein synthesis after concurrent exercise.” Medicine and science in sports and exercise vol. 47,1 (2015): 82-91. doi:10.1249/MSS.0000000000000390

Cools, Ann M et al. “Prevention of shoulder injuries in overhead athletes: a science-based approach.” Brazilian journal of physical therapy vol. 19,5 (2015): 331-9. doi:10.1590/bjpt-rbf.2014.0109

Pereira, Ana et al. “Training strategy of explosive strength in young female volleyball players.” Medicina (Kaunas, Lithuania) vol. 51,2 (2015): 126-31. doi:10.1016/j.medici.2015.03.004

Ramirez-Campillo, Rodrigo et al. “Effects of Plyometric Jump Training on Vertical Jump Height of Volleyball Players: A Systematic Review with Meta-Analysis of Randomized-Controlled Trial.” Journal of sports science & medicine vol. 19,3 489-499. 13 Aug. 2020

Seminati, Elena, and Alberto Enrico Minetti. “Overuse in volleyball training/practice: A review on the shoulder and spine-related injuries.” European journal of sports science vol. 13,6 (2013): 732-43. doi:10.1080/17461391.2013.773090

Silva, Ana Filipa et al. “The Effect of Plyometric Training in Volleyball Players: A Systematic Review.” International journal of environmental research and public health vol. 16,16 2960. 17 Aug. 2019, doi:10.3390/ijerph16162960

Villareal, Dennis T et al. “Aerobic or Resistance Exercise, or Both, in Dieting Obese Older Adults.” The New England journal of medicine vol. 376,20 (2017): 1943-1955. doi:10.1056/NEJMoa1616338

Body Stretching Fundamentals

Body Stretching Fundamentals

 Stretching Fundamentals: Stretching benefits the body by keeping the muscles flexible, strong, healthy, and able to maintain optimal physical performance. As with any other discipline stretching correctly requires using the proper form, correct technique, and practicing regularly. The angles need to be accurate; the body has to move at the right speed and maintain correct posture. The focus should be moving the joint as little as possible as the muscle/s stretch and elongate.

Body Stretching Fundamentals

Stretching Fundamentals

Stretching should become a daily activity that turns into a healthy habit. The muscles need frequent maintenance from daily/nightly bending, twisting, reaching, carrying, and lifting work. This is especially true for individuals dealing with constant soreness, aches, pains, and problems with tight, tense, and stressed-out muscles. When the body is stressed, heart rate increases, and individuals tend to tighten up. Stretching benefits include:

  • Stress relief.
  • Increased muscle blood flow.
  • Increased body flexibility.
  • Helps joints move through their full range of motion.
  • Improves performance in physical activities.
  • Decreases soreness, aches, and pains.
  • Injury prevention.
  • Improves posture.
  • Improves sleep.
  • Preps the body for exercise and activities.
  • Improves mental health.

Human nature is to take the path of least resistance, which makes the body feel flexible and comfortable. This is a common reason individuals consider stretching unnecessary or too painful to engage in. However, stretching fundamentals need to be maintained as stretching carelessly or poorly can negatively affect other muscles and joints and worsen injuries/conditions. 

Guidelines

To stretch safely, it is recommended to do a proper warm-up, stretch slowly, working the right muscles and joints. The guidelines make stretching safer, more effective, and increase body awareness.

Warm-Up

  • Warming the muscles increases blood flow.
  • Warming up muscles before physical activity/workout is crucial for preventing injuries and maximizing effectiveness.
  • Stretching cold muscles activates a reflex that prevents overstretching, resulting in shortening and tightening of the muscles.
  • A healthy warm-up should consist of light cardio and dynamic stretches for the major muscle groups.
  • Dynamic stretching involves moving into and out of positions through a full range of motion rather than holding a stretch for a prolonged period.
  • Dynamic stretches are recommended to be held for 2-3 seconds for 4-6 repetitions.

Take It Slow

  • Stretching out too fast can make the body think that the muscle is about to get torn or injured.
  • To protect the muscle, it contracts, preventing it from reaching the full stretch.
  • This is why the correct technique needs to be observed.
  • A couple of degrees in the wrong direction can mean the difference between a healthy stretch and pulling a joint capsule causing injury.

Body Composition


Muscle Recovery

When engaged in physical activity, exercise, or working, microscopic tears are happening to muscle cells. Because of the body’s stress and fatigue, hormone and enzyme levels fluctuate, and inflammation increases. This helps in fat loss, increases metabolism, increases strength and muscle growth. However, these benefits only happen with proper recovery. Different types of recovery include:

Immediate Recovery

  • These are the quick moments’ in-between physical movements.
  • For example, the time between each stride when jogging.

Short-Term Recovery

  • This is the time between activities or sets of exercises.
  • For example, the rest periods between doing a heavy job or sprint intervals.

Training Recovery

  • This is the time between when one workout or job ends, and the next begins.

There is no one size fits all, as everyone’s body is different; it is recommended to consult with a trainer or fitness expert and experiment with what feels right.

  • For some individuals, 24 hours is enough.
  • For others, it can take 48 or 72 hours to feel fully recovered.
  • Other factors that affect recovery are:
  • Age
  • Fitness level
  • Work/exercise intensity
  • Diet
  • Sleep
References

Behm, David G, and Anis Chaouachi. “A review of the acute effects of static and dynamic stretching on performance.” European Journal of applied physiology vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2

Freitas, S R et al. “Stretching Effects: High-intensity & Moderate-duration vs. Low-intensity & Long-duration.” International journal of sports medicine vol. 37,3 (2016): 239-44. doi:10.1055/s-0035-1548946

Hotta, Kazuki et al. “Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle.” The Journal of physiology vol. 596,10 (2018): 1903-1917. doi:10.1113/JP275459

Kataura, Satoshi et al. “Acute Effects of the Different Intensity of Static Stretching on Flexibility and Isometric Muscle Force.” Journal of strength and conditioning research vol. 31,12 (2017): 3403-3410. doi:10.1519/JSC.0000000000001752

Improve Sports Performance

Improve Sports Performance

Athletes or weekend warriors hate to be sidelined from an injury or physical limitation. This is where chiropractic medicine and physical therapy for athletes can strengthen the body for improved performance and injury prevention. Sports chiropractors and physical therapists are trained and certified professionals that have extensive knowledge of the musculoskeletal system, maintaining and rehabilitating the body. This includes:

  • Exercise science
  • Physiological factors
  • Nutrition
  • Sports psychology

Treatment techniques include:

  • Massage
  • Electrotherapy
  • Muscle strengthening
  • Water therapy
  • Core stability training

Improve Sports Performance

Sports medicine professionals include medical doctors, sports chiropractors, physical therapists, athletic trainers, and massage therapists. They are trained in:

  • Assessment and diagnosis
  • Treatment
  • Rehabilitation
  • Management
  • Referral
  • Health coaching
  • Injury prevention

Chiropractic physical therapists restore function and mobility, manage or alleviate pain, and return individuals to their lifestyle and athletes to their sport. They understand training demands and advise on injury prevention, relieving pain, and optimizing performance.

Performance Treatment

Chiropractors and physical therapists provide:

  • Pre and post-surgery consultation
  • Pre and post-surgery treatment
  • Pre and post-surgery exercise programs and rehabilitation therapy
  • Instrument-guided soft tissue mobilization
  • Myofascial release
  • Joint mobilization
  • Muscle strengthening
  • Strength Training Workouts
  • Stretching regimen
  • Trigger point release
  • Plyometrics
  • Sport-Specific Training

Benefits

Body Analysis

  • A chiropractic physical therapist will go through a series of examination routines to test and assess the body’s functionality and mobility, looking for areas of pain and weakness.

Personalized Treatment Plan

The analysis data helps to develop a customized treatment plan that looks at:

  • Weaknesses
  • Painful areas
  • Physical and positional demands of their specific sport.

Alleviate Pain

  • This is done through:
  • Therapeutic exercises
  • Manual techniques
  • Instrument-assisted manipulations with:
  • Percussive massagers
  • Ultrasound
  • Taping
  • Electrical stimulation
  • To relieve pain, restore muscle, and joint function.

Improve mobility

  • Stretching and strengthening exercises restore mobility.

Avoid Surgery and/or Expedite Recovery After Surgery

  • Effective physical therapy can eliminate the need for surgery, hasten recovery, and reduce healthcare costs.
  • Expedite rehabilitation and recovery post-surgery.

Prevention Techniques

Chiropractic physical therapy provides tools and exercises to maintain:

  • Strength
  • Balance
  • Fitness
  • To prevent new injuries or injury recurrence.

A customized chiropractic physical therapy program can help individuals return to a high level of performance from a team of professional chiropractors physical therapists. Individuals learn activities and lifestyle changes that will help prevent further injury and improve health and wellbeing.


Body Composition


Skipping Rest Days

Not listening to the body and taking time to recover can have serious consequences. When the body is not allowed to rest, recovery inflammation is not given the time to heal. This can lead to injuries, a weakened immune system, and the potential for muscle mass loss. During periods of intense stress, like an intense workout, the body’s immune system does not fully function. This means the body is compromised when fighting germs and viruses and constantly taking medications. This is why prioritizing rest is necessary. Another side effect of skipping rest days is burnout. Burnout is the feeling that anything is better than working out. It typically happens when individuals forget or choose not to take time off and rest for life outside of fitness.

References

Cullen, Michael-Flynn L et al. “Passive Recovery Strategies after Exercise: A Narrative Literature Review of the Current Evidence.” Current sports medicine reports vol. 20,7 (2021): 351-358. doi:10.1249/JSR.0000000000000859

Levy, Emily, and Thomas Chu. “Intermittent Fasting and Its Effects on Athletic Performance: A Review.” Current sports medicine reports vol. 18,7 (2019): 266-269. doi:10.1249/JSR.0000000000000614

Reinke, Simon et al. “The influence of recovery and training phases on body composition, peripheral vascular function and immune system of professional soccer players.” PloS one vol. 4,3 (2009): e4910. doi:10.1371/journal.pone.0004910

Resnik, Linda, and Janet K Freburger. “Health Services Research: Physical Therapy Has Arrived!.” Physical therapy vol. 95,12 (2015): 1605-7. doi:10.2522/ptj.2015.95.12.1605

Suchomel, Timothy J et al. “The Importance of Muscular Strength: Training Considerations.” Sports medicine (Auckland, N.Z.) vol. 48,4 (2018): 765-785. doi:10.1007/s40279-018-0862-z

Can Jogging and Running Help With Back Pain?

Can Jogging and Running Help With Back Pain?

Those who like to jog or run say there is nothing like the feeling of jogging and running. The breeze all around, the sound of feet hitting the pavement, and the accomplishment felt after. Jogging and running can generate empowerment that makes individuals feel like they’re on top of the world. Until back pain rears its ugly head.

Many individuals with back pain see no alternative and so give up trying to jog or run and just forget the whole thing. However, it is possible to be a successful runner and hold down a jogging/running regiment, even with back pain. �

 

running

Jogging and Running

Running can be highly beneficial for those with back pain. Aerobic exercise is considered a form of effective treatment for low back pain. Other studies have found that runners have stronger spines. An article published in Scientific Reports looked at the intervertebral�discs in joggers/runners, as well as, non-joggers/runners. The joggers/runners had healthier intervertebral�discs.

Running can be quite helpful to those having trouble with mechanical back pain. Mechanical means an individual has a structurally sound spine but has a job/ that creates force/s that can damage tissues, which results in back pain. Often, those with back problems have a weak:

  • Core
  • Front
  • Back
bodybuilder doing heavy weight exercise for legs hamstrings

� Jogging and running can help strengthen the core along with weight loss and improved fitness will definitely benefit the spine/back. Jogging and running increases endorphins. This is great for the brain and mood and decreases overall general pain.

Individuals that should not be jogging or running

It does not mean these individuals cannot jog or run. But because of underlying conditions, they need to talk to their doctor first and may have to take extra precautions.

Back pain can be mechanical or structural. If the spine has a structural problem, then jogging or running might not be the best option for a therapeutic exercise regiment/program. This can be dangerous as any added stress placed on an abnormal spine could worsen symptoms, instead of helping to reduce back pain. It could even worsen the condition. This is where the proper spine treatment is directed by a doctor, spine specialist, chiropractor, or physical therapist.

11860 Vista Del Sol, Ste. 128 Can Jogging and Running Help With Back Pain?

� If the back pain is mechanical, there are ways to work in a running program while keeping the back safe. Usually, this means stretching out, getting physical therapy, and applying heat, and ice. These can all help while being able to jog and run.

Lace-up, make sure there is plenty of water and hit the neighborhood, trail, pathway, etc. However, running with back pain is not the most optimal way to jog or run. Here are some ways to get the full benefits from the experience.

Stretching Out

Stretching is highly beneficial not only to runners, but everyone, especially those with back pain, which is why stretching before and after jogging and running is extremely important.

The hamstrings, quadriceps, groin, and calf muscles definitely need to be stretched out. These are the legs muscles and need to be loose and ready to move. The thigh muscles are all directly connected to the pelvis and hip. If they are not properly stretched it can affect pelvic tilt and generate low back tightness.

The calf muscles are not directly connected, but the body is a kinetic chain, which means that the body works as a whole unit. For example, let’s say an individual has a tight calf or Achilles tendon. This can change stride length, which can then affect the hamstrings, hips, and back. Icing the back after a jog or run will reduce back pain and inflammation. �

runner stretching leg out in stadium seats

Ease Into The Routine

Experienced runners know all too well that literally hitting the ground and taking off results in pain and injuries. First-time joggers/runners, as well as those coming back to jogging or running need to take it low and slow. This means to gradually ease into a jogging/running routine rather than trying for ten miles right away.

Go for reasonable goals that can be accomplished. This will increase the likelihood to stay with it and continue. This goes for new runners or joggers/runners making a return. Gradually increasing distance and speed is the safest approach. Gradual increases in the jog or run allow for positive and progressive gains.

Mix In Other Workouts

Cross-fit training can help the body take a break when carrying out a running program. Cross-fit training involves:

  • Swimming
  • Biking
  • Weights

A comprehensive exercise program should include resistance training and cardiovascular exercises. Only want to stick to only running and nothing else then change distances and speeds on a regular basis. Changing running workouts frequently will help to avoid overuse injuries.

Overuse injuries can stop an exercise routine cold. Therefore, making sure that the body gets the proper amount rest between jogs, runs, and workouts is crucial for the therapy to work, to eventually alleviate back pain. �

11860 Vista Del Sol Ste. 128 3 Tips to Living a More Healthy Life El Paso, Texas

 

Proper Equipment

Throwing on a pair of old sneakers and jogging out the door is not the way to go. Improper shoes could exacerbate the back pain/condition and even create new injury/s. Therefore choosing the proper jogging and running equipment will prevent injuries and back pain.

Shoes, braces, and orthotics do make a difference. Just like using the right tool for a job makes a difference. Especially, when using a cheap knock-off that breaks or falls apart. It is the same with exercise equipment/gear. For the low back, a neoprene belt can help the low back remain loose by providing heat and spine support.

Shoes and orthotics are important, but be sure to know foot size and type. Otherwise, they could worsen back pain or cause another injury. Effectively utilizing them, a runner should get a custom foot orthotic/s sizing. Because every person is unique, functional custom foot orthotics can help balance a person�s unique body structure. Dr. Jimenez can help provide functional custom foot orthotics to patients who want to improve back pain. For example, some things to consider:

Some choices depend on the constant surface the runner is on, like cement, pavement, trail, or dirt road. Specialty running shoe stores can provide a foot strike analysis to find the shoes that are best matched for your physical needs. �

11860 Vista Del Sol, Ste. 128 Can Jogging and Running Help With Back Pain?

Feel That, Your Body’s Telling You Something

Experienced athletes, especially runners know how to listen to their bodies. If an injury is acting up they take the necessary time off to heal properly before re-starting the regiment. For those with back pain, this is especially important during the program.

If back pain presents mid-run, it is recommended to slow down. If that doesn�t bring relief then stop and stretch. And if that does not help then stop the workout altogether. It could be nothing and all that is needed is more rest before starting up again. But if it persists then check with your doctor, chiropractor, or physical therapist to re-evaluate the program, as there could be some changes/adjustments that need addressing.

It does not matter, whether it is back pain, shin splints, or plantar fasciitis, the point is to listen to your body. Pain that lingers on or wakes you out of sleep should be checked out.


 

Chiropractors On Metabolic Syndrome & Inflammation


 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.*

Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at�915-850-0900. The provider(s) Licensed in Texas& New Mexico

Three Health Benefits Walking Provides To Your Spine El Paso, Tx.

Three Health Benefits Walking Provides To Your Spine El Paso, Tx.

You hear many people talk about the benefits of walking but may not know how it applies to you. Walking regularly can be exceptionally helpful if you have back pain by providing the spine with added support and increased blood flow. These three spinal health benefits of walking should be enough to convince you.

Walking Aids in Rehydrating Your Spinal Discs

Gravity is not your friend. Well, not when it comes to your back. From the time you get out of bed until you lay down again at the end of the day, the pressure of gravity compresses your spine. When your spine is compressed, that means your spinal discs are too. These fluid-filled discs provide a cushion for your vertebrae, but the constant compression that occurs throughout the day due to regular activity squeezes the fluid out of them.

Dehydrated discs can cause back pain and structural problems. That is why restful sleep and staying hydrated are essential for spinal health.

Walk because it increases circulation throughout your body, including your spine. This increased blood flow helps to rehydrate your discs that improve your spinal health. It also helps keep your spine younger, staving off the effects of the aging process.

Walking Relieves Back Pain and Reduces Stress to the Spine

Walking provides an excellent low impact aerobic workout, and it increases blood flow which helps improve mobility, flexibility, and range of motion. When you incorporate stretching, you can reap even more of the benefits of a healthy spine.

The human body is made to move. When you don’t move or are sedentary, your muscles become stiff and inflexible. Moving prevents that, but even if you are experiencing some stiffness, walking, stretching, and movement can help you regain that flexibility.

You will also find that walking regularly also helps with stress relief. Lower back pain is a prevalent stress symptom, but walking combats its effects by encouraging dopamine release.

When you are stressed, your pain sensitivity increases, you feel pain more acutely, and it is more challenging to manage. By reducing your stress level, you also make your pain more manageable but, at the same time, minimize lower back pain.

health benefits walking provides el paso tx.

Walking Improves Posture

When you don’t use your muscles, they become weak and inflexible and cannot do their intended job. The back forces are designed to provide support to the spine, and when they are not used, they can atrophy and weaken, resulting in stooped or other improper posture.

Poor posture causes back pain by putting more pressure on the spine, leading to pain, soreness, tension, and headaches. Without the necessary support, it can also lead to misalignment of the spine, which can cause problems.

Walking strengthens the supporting muscle groups so that your back muscles get more robust, and your spine gets the structural support needed. As your back muscles get stronger, your body will naturally begin to adopt a correct posture. The benefits of good posture include improved organ function, reduced pain, less fatigue, and easier breathing.

Walking is good for your whole body as well as your mind. When you walk to reduce back pain, you are also doing great things for your body. If you have any questions about proper form or achieving a better, healthier posture, your chiropractor can help you. The spine is such an essential part of the body; it does so much. Please do your best to protect it and keep it in good health. In return, it will save you from moving for a long, long time.

Effective Chiropractic Therapy

 

3 Stretches Everyone Will Appreciate

3 Stretches Everyone Will Appreciate

Chiropractic is a very effective treatment for back pain, but what many patients don�t realize is that they can stretch to make it even better. By employing simple stretches, a chiropractic patient can improve his or her range of motion and increase flexibility. These are some great stretches that you can do at just about any fitness level.

Stretch

Knee To Chest

stretch knees to chest in el paso tx.

Lie on a firm, flat surface for this exercise. You can place a mat or towel underneath you to make it a little more comfortable. If you aren�t able to flatten your back right away, fold a small towel and place it under the small of your back to provide a little support.

  1. Lie on your back, knees bent so that your feet are flat on the floor.
  2. Press your lower back into the floor.
  3. While keeping your left foot on the floor, inhale, bringing your right knee to your chest, pulling gently just until you feel a stretch. Hold it for 20 to 30 seconds. You can also keep your left leg straight if that is more comfortable. Make sure you keep your back pressed to the floor.
  4. Exhale, releasing your right knee and return to the starting position.
  5. Repeat the movement with the left leg.
  6. Repeat this stretch 3 to 5 times with each leg.

Child�s Pose

stretch child's pose in el paso tx.

This gives you a very nice stretch all through your back. If you are unable to get on your knees or if you can�t sit on your knees, you can do this while standing.

Hold onto the back of a chair and bend forward. Don�t pull and don�t rest put all of your weight on the chair, just let your body fall gently forward with your neck relaxed and your head drooping. Take baby steps backward until you feel a good stretch, then hold it while breathing normally for 20 to 30 seconds. Walk your feet back in a bit to keep your balance and stand. Repeat 4 or 5 times.

  1. Get on your hands and knees, keeping your knees a little wider than your hips. Turn your toes inward so that they touch.
  2. Bend your knees, pushing your hips back over your heels. Get to a comfortable sitting position.
  3. Slowly slide your arms out in front of you, rounding out your back as you exhale. Keep your neck relaxed so that your head falls forward. Allow yourself to feel the stretch throughout your back.
  4. Hold for 20 to 30 seconds then return to the sitting position.
  5. Repeat the movement 4 or 5 times, keeping your movements slow, fluid, and deliberate.

Cat � Camel

stretch cat pose el paso tx.

If you can�t get on your knees, stand in front of a chair and place your hands on the seat. Position your feet about where your knees would be if you were on your hands and knees. Relax your neck, allowing your head to droop. Complete steps 2 through 5.

  1. Get on your hands and knees, back straight, your hands shoulder width apart, and your knees slightly apart. Relax your neck so that your head droops. Breathe normally.
  2. Exhale as you round your back up toward the ceiling. Press until you feel a good stretch all along your back. Hold for about 20 to 30 seconds.
  3. Return to the starting position, keeping your back straight.
  4. Inhale as you sway your back, pushing your stomach toward the floor. Tilt your pelvis to get a maximum stretch. Hold for 20 to 30 seconds.
  5. Repeat the full sequence 3 to 5 times.

Injury Medical Clinic: Rehabilitation & Fitness

Fitness Trackers! What You Need To Know!

Fitness Trackers! What You Need To Know!

Fitness Trackers: Exercise is usually a great compliment to chiropractic treatment. In fact, many chiropractors recommend regular exercise to their patients. It helps with pain management and speeds healing as well as give your mood a healthy, natural boost.

Fitness trackers are a popular workout tool that helps people set fitness goals, track their progress, and get healthier. How can they help chiropractic patients though? What can they offer that will patients get more out of their treatments? Find out what you need to know about chiropractic and fitness trackers.

Fitness Trackers

It Takes More Than The Tech To Get You Fit.

All the flashy, high tech bells and whistles in the world won�t roll you out of bed in the morning and place you on the treadmill. No fancy wristband will get you up and moving, getting exercise and getting fit. The tech is cool. It is fun and exciting, but it won�t get you fit. Only you can do that.

So if you are getting a fitness tracker with the belief that it is going to be some kind of fitness magic bullet, that just won�t happen. It is great as a fitness buddy, a tool, a nifty gadget that may help motivate you and help you achieve your fitness goals. In the end, though, you are the one driving that car. You are in control.

Is A Fitness Tracker For You?

There are so many fitness trackers on the market with an almost endless list of features. Finding the one that is right for you, or if you could even benefit from a fitness tracker takes a bit of research. Look for features that work for you and the activities you will be pursing.

For instance, if you enjoy water-based fitness activities you might want a waterproof model. There are also data limits, screen sizes (or no screen at all), heart rate tracking options, and whether you want a clip on tracker or one that straps on your wrist.

Before making your purchase, take some time to research all of the features that are available to you then decide what you like and what features would best help you meet your fitness goals.

fitness trackers el paso tx.

How To Get The Most Out Of Your Fitness Tracker.

Once you have your fitness tracker you will want to make a plan to ensure that you get the most out of it. Try these tips to make your fitness tracker work its best for you.

Identify clear cut goals. When you begin your fitness quest, the first thing you need to do is know where you want to go with it. It is a good idea to record your stats at the beginning and then update them every month or so. This will let you see how many more steps you are taking, how much weight you�ve lost, or whatever else you wish to accomplish.

Set attainable benchmarks. Benchmarks help you along as you work toward your goal. The key is setting them so that they are attainable but still present a bit of a challenge. If weight loss is your key, you might set benchmarks for every two months. For fitness goals, you may set benchmarks for a certain number of steps in a given time or a certain number of workouts each week. When you reach a benchmark, celebrate a little.

Wear it on your non-dominant wrist. The Journal, Medical and Science in Sports and Exercise published a study that revealed participants who wore fitness trackers on their wrists throughout the day found that they were more accurate when worn on the non-dominant wrist. The theory is that the non-dominant wrist moves less, giving a more accurate reading.

Calibrate your tracker to match your stride. Not everyone has the same stride. You may be very tall or very short; you might take longer strides or time steps. Whatever the case, you�ll get the most out of your fitness tracker by calibrating your stride. Most trackers will provide instructions for doing the calibration. It is well worth taking the time to complete it.

Incorporate other apps to boost your fitness efforts. Many fitness trackers will recommend other apps that can help you meet your goals and you can sync them to your tracker. However, you can also look for apps on your own that can help. There are so many different fitness apps out there from food tracking to apps that use your phone�s GPS to provide more accurate measurements on your runs, walks, or bike rides.

The more fit you are the better your chiropractic treatments will typically work. Fitness trackers can help you reach your goals and get the most out of your chiropractic care.

Injury Medical Clinic: Sport Injury Treatments

Sports Performance, Chiropractic Helps!�In El Paso, TX.

Sports Performance, Chiropractic Helps!�In El Paso, TX.

Sports Performance is everything! Regardless of whether you�re a pro football player or a weekend warrior, your level of performance in your chosen athletic activity is what takes you to competitive heights.

There are certain things that every athlete knows will make them stronger, faster, more flexible, and have more stamina. Chiropractic care is becoming increasingly popular as a way for the sportsman in all of us to have that competitive edge.

You may know that chiropractic is great for people with back pain or even headaches, but you may be wondering how it can help an athlete. Solid research, along with a proven track record show that chiropractic helps sports performance in several key areas.

Sports Performance & Chiropractic

Increased Flexibility

sports performance el paso tx.

Flexibility is important for nearly every sport and chiropractic care helps to increase flexibility throughout the body. As the spine is aligned, the body is better able to perform as it should and flexibility is a big part of that.

Better Mobility

When a person has better flexibility they are able to move around better. Chiropractic loosens the joints and spine, releasing energy to flow through the body. Blood flow is increased which means that nutrients and oxygen are carries much more efficiently to the vital organs and brain. This whole body wellness encourages better mobility.

More Resistant To Injury

Because chiropractic keeps the body flexible, there is a much lower risk of injury. Tight muscles can lead to injuries, sometimes serious injury. When the body well aligned and flexible the chances of a pulled or torn muscle or torn ligament are greatly decreased.

Helps Relieve Sports Hernias

Groin pain is a component of around 20 percent of all sports injuries. The thing is, it is often not due to sudden movements that result in injury like a torn muscle. Most of the time is it due to a condition called athletic pubalgia, or sports hernia.

One study found that chiropractic helped relieve sports hernia discomfort in soccer players. They underwent eight weeks of a therapy that incorporated rehabilitation exercises and chiropractic care.

Relieves Pain

Sports like hockey and football are full contact sports and injuries are not uncommon. However, even milder sports like horseback riding or cycling can also result in injuries or pain from over exertion. One study showed how chiropractic helped relieve the pain of shoulder instability in hockey players.

Chiropractic aligns the spine and body while increasing blood flow, but endorphins are also released through the treatment. This helps the body combat pain in a natural, less invasive way without the use of medications.

Increases Strength

While chiropractic care is typically regarded as a method for relieving pain and alleviating skeletal and muscular issues, it has also been found to improve physical strength. A study on judo athletes who received just three chiropractic care sessions showed that their grip strength improved by 16 percent.

Helps Sports Related Injuries Heal Faster

Chiropractic care has long been a standard practice for aiding in the healing of many sports related injuries including tennis elbow, hamstring pulls, rotator cuff injuries, back strains, and neck pain. While it does help prevent these injuries, in the event that they do occur, chiropractic care helps the athlete recover faster and get back in the game quicker.

So whether you enjoy the occasional game of touch football with the guys or you are a college basketball star, chances are you too can benefit from chiropractic care. Each of these benefits are exceptional in their own right and athletes rely on their chiropractor to keep them in the game, but all these little benefits add up to one significant plus: it improves sports performance. If you want to be stronger, faster, and more agile, the research shows that chiropractic care can certainly help.

Chiropractic Clinic Extra: Athlete Recovery & Rehabilitation

Yoga Standing Poses

Yoga Standing Poses

�By�Kyran Doyle�In�Yoga

Yoga is a great way to improve flexibility and strength in your body. In this article we will go over some standing poses to use in your practice.

YOGA: MOUNTAIN POSE (TADASANA)

The mountain pose is the foundation of all standing poses. It might not look like much but the mountain pose is an important starting position, resting pose and tool to improve posture which leads to many other standing poses in yoga.

yoga-standing-mountain-pose

STANDING FORWARD BEND (UTTANASANA)

Standing forward bend is a smooth transition from mountain pose and you will find a deep stretch in the entire back body.

yoga-standing-forward-bend-pose

WARRIOR I POSE (VIRABHADRASANA I)

There are three variations of the warrior pose of which this is number I.

yoga-standing-warrior-1-pose-1

WARRIOR II (VIRABHADRASANA II)

Warrior II stretches and strengthens the body in the one movement, allowing you to feel like a strong warrior. This pose will build strength your ankles, legs, glutes, core, back and shoulders.

yoga-standing-pose-warrior-2-1

REVERSE WARRIOR (VIPARITA VIRABHADRASANA)

Reverse Warrior is a variation of the warrior II pose that provide a great stretch in the side body.

yoga-standing-pose-reverse-warrior

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Gymnastics & Chiropractic

 

Charlie Quiroga | Client | PUSH-as-Rx �

Charlie Quiroga | Client | PUSH-as-Rx �

Charlie Quiroga realized she needed to make a change in her lifestyle. She was in need of improving her health and the environment at Push-as-Rx � greatly helped her, motivating and encouraging her to keep going. The trainers at Push as Rx personally mean a lot to Charlie Quiroga. She appreciates how the trainers push her to reach her goals by keeping her focused with every aspect of fitness.

PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs.� The�PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. �Immediately,�we adjust our methods for our athletes in order to optimize performance.� This highly adaptive system with continual�dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics.��PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.

 


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Recommend: PUSH-as-Rx ��915-203-8122
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PUSH-as-Rx: www.push4fitness.com/team/

 

 

Information:�Dr. Alex Jimenez � Chiropractor: 915-850-0900
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Diana Alvarado | PUSH’s Greatest Fan! | PUSH-as-Rx �

Diana Alvarado | PUSH’s Greatest Fan! | PUSH-as-Rx �

Diana Alvarado, mother of Danny Alvarado, shares her incredible life changing experience at Push-as-Rx �. From a young age, Danny was greatly driven to be strong and his dream was to build a gym to help people gain strength. To Diana Alvarado, Push as Rx is more than her son’s dream, it has impacted her health for the better. Faced with osteoporosis and with the influence of her son, Mrs. Alvarado attended Push-as-Rx � where she was quickly taken by overwhelming wellness. Proud of her son, Mrs. Alvarado encourages people of all ages, to come to Push as Rx.

PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs. The PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through continuous and detailed assessments of the athletes in motion and while under direct supervised stress loads, a clear quantitative picture of body dynamics emerges. Exposure to the biomechanical vulnerabilities are presented to our team. Immediately, we adjust our methods for our athletes in order to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes come back faster, stronger, and ready post injury while safely minimizing recovery times. Results demonstrate clear improved agility, speed, decreased reaction time with greatly improved postural-torque mechanics. PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ��915-203-8122
Facebook: www.facebook.com/crossfitelpa
PUSH-as-Rx: www.push4fitness.com/team/

 

Information:�Dr. Alex Jimenez � Chiropractor: 915-850-0900
Linked In: www.linkedin.com/in/dralexjim
Pinterest: www.pinterest.com/dralexjimenez/

Jacqulyn Quevas | Client | PUSH-as-Rx �

Jacqulyn Quevas | Client | PUSH-as-Rx �

Jacqulyn Quevas is up on her feet a lot as a hair stylist and she was searching for the perfect workout that would extend her livelihood in what she does. Jacqulyn wanted to lose weight and overall become healthier and once she found Push-as-Rx ��, her amazing journey began. The motivation and enthusiasm of the trainers at Push as Rx has greatly influenced Jacqulyn.

PUSH-as-Rx �� is leading the field with laser focus supporting our youth sport programs.� The PUSH-as-Rx �� System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through detailed and continued assessments of the athletes in motion and under stress loads offer a clear scientific picture of body dynamics. This system also has helped many athletes come back from injury faster, stronger, and ready to safely return to their sport without losing a beat after recovery. Results demonstrate clear improved agility, speed, decreased reaction time and advantageous postural-torque mechanics.� PUSH-as-Rx �� offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ��915-203-8122
Facebook: www.facebook.com/crossfitelpa
PUSH-as-Rx: www.push4fitness.com/team/
Information:�Dr. Alex Jimenez � Chiropractor: 915-850-0900
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Pinterest: www.pinterest.com/dralexjimenez/

Pattie Valenzuela | Client | PUSH-as-Rx �

Pattie Valenzuela | Client | PUSH-as-Rx �

Pattie Valenzuela’s experience at Push-as-Rx � has been incredibly life changing. Her biggest drive was to lose weight and after trying many methods, such as kickboxing, she felt truly challenged at Push as Rx. Coming to Push has helped her feel better about herself as well as feel stronger, constantly being encouraged and motivated by the trainers. Pattie Valenzuela feels the best she could ever be.

PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs.� The PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through detailed and continued assessments of the athletes in motion and under stress loads offer a clear scientific picture of body dynamics. This system also has helped many athletes come back from injury faster, stronger, and ready to safely return to their sport without losing a beat after recovery. Results demonstrate clear improved agility, speed, decreased reaction time and advantageous postural-torque mechanics.� PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.

 

 

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ��915-203-8122
Facebook: www.facebook.com/crossfitelpa
PUSH-as-Rx: www.push4fitness.com/team/
Information:�Dr. Alex Jimenez � Chiropractor: 915-850-0900
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Welcome To PUSH-as-Rx � Fitness & Athletic Training

Welcome To PUSH-as-Rx � Fitness & Athletic Training

PUSH-as-Rx � Fitness & Athletic Training; The Premiere CrossFit Facility in El Paso, Texas

PUSH-as-Rx � is leading the field with laser focus supporting our youth sport programs.� The PUSH-as-Rx � System is a sport specific athletic program designed by a strength-agility coach and physiology doctor with a combined 40 years of experience working with extreme athletes. At its core, the program is the multidisciplinary study of reactive agility, body mechanics and extreme motion dynamics. Through detailed and continued assessments of the athletes in motion and under stress loads offer a clear scientific picture of body dynamics. This system also has helped many athletes come back from injury faster, stronger, and ready to safely return to their sport without losing a beat after recovery. Results demonstrate clear improved agility, speed, decreased reaction time and advantageous postural-torque mechanics.� PUSH-as-Rx � offers specialized extreme performance enhancements to our athletes no matter the age.

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.

Recommend: PUSH-as-Rx ��915-203-8122
Facebook: www.facebook.com/crossfitelpa
PUSH-as-Rx: www.push4fitness.com/team/
Information:�Dr. Alex Jimenez � Chiropractor: 915-850-0900
Linked In: www.linkedin.com/in/dralexjim
Pinterest: www.pinterest.com/dralexjimenez/