Back and Spine Health Exercise: Exercise is one of the most significant ways to increase longevity, improve health, and decrease pain and suffering. A proper exercise program can improve flexibility, mobility, increase strength, and reduce back pain. Knowledge of the best exercises to improve health or decrease pain is essential to a workout plan or pain management program. Regular exercise is one of the best things you can do for overall health. The many benefits include improved health and fitness and reduced risk of chronic diseases.
There are many different types of exercise; it is important to pick the right types. Most benefits from a combination of exercises: Endurance or aerobic activities increase your breathing and heart rate. They keep your heart, lungs, and circulatory system healthy and improve your overall fitness. Examples include brisk walking, jogging, swimming, and biking.
Strength or resistance training, exercises make your muscles stronger. Some examples are lifting weights and using a resistance band. Balance exercises can make it easier to walk on uneven surfaces and help prevent falls. To improve your balance, try tai chi or exercises like standing on one leg. Flexibility exercises stretch your muscles and can help your body stay limber. Yoga and doing various stretches can make you more flexible.
For individuals that are feeling unmotivated to work out and exercise can developing a fitness mindset help improve and maintain motivation?
Fitness Mindset Motivation
Learning to exercise as part of a regular workout routine can have a significant impact on health and well-being. In the beginning, individuals are all in, but as time goes on, mental blocks can interfere with workout motivation. Being flexible with oneself and fitness/health goals is part of the process, and overcoming mental blocks is key to maintaining motivation. It’s all about creating a fitness mindset to maintain confidence and motivation and enjoy the benefits of regular exercise.
Feeling Tired
When feeling tired, individuals should ask themselves if it’s physical or mental fatigue. If the exhaustion is not from lack of sleep, illness, or a physically demanding job, it is more than likely mental tiredness. Mental exhaustion can often feel physical, and a recommended cure is physical activity. Often, once an individual starts working out and gets over the mental fatigue, they feel better. (Juriena D. de Vries et al., 2016) Regular physical activity can increase energy levels and leave the body feeling less fatigued. (Bryan D. Loy et al., 2013) However, individuals need to make sure there is ample recovery time to repair and restore the body after working out.
Self-Talk
Sometimes there is a small voice that says to take a day off or perform an easier workout. It’s okay to be flexible, but most times, individuals need to be ready to stand up to the skip-the-workout voices and stay motivated.
Remove Obstacles
Remove obstacles that can distract from exercising.
Have the workout gear ready and exercise time pre-scheduled so there are no second thoughts.
If limited space is an issue, find compact equipment like a cordless jump rope that doesn’t require a lot of room.
Don’t Allow Relaxation Takeover
Individuals who plan to exercise after school or work shouldn’t go home, sit down, and relax watching TV before working out.
Individuals who may need a transition to work out should try something gentle but active, like stretching or doing a light chore.
Individuals who exercise in the morning should wear their workout clothes immediately, so they can’t second guess and can continue their workout.
Remind yourself of the reasons for committing to exercise.
Research shows that using second-person self-talk can help maintain motivation. Encouraging oneself with phrases like you can do this, you got this, or you are going to achieve your fitness goals improves the chances of obtaining the desired outcome. (Sanda Dolcos, Dolores Albarracin. 2014)
Fight Through The Doubt
Start with small steps. Ask if doubt is stopping you from starting. If doubt begins to arise:
Ask For Help
A colleague, friend, or partner can help reinspire motivation.
Tell them about the challenges of sticking with exercise.
Ask them to work out together.
Do What Is Possible
If working out for 30 minutes is too difficult, don’t worry about it.
Go for as long as possible and try for more the next time.
Working out can feel like a job, but it does not have to.
For example, individuals sitting or standing all day can approach the workout as 30 minutes to get out and move around.
Or, after getting the kids settled in, it is time to do something for yourself and exercise the stress away.
Healthy Reminders
Write inspirational fitness mindset notes and put them where they will be seen regularly.
These can be exercise goals; for example, I will exercise for 30 minutes because I want more energy, better sleep, strength, etc.
Train The Brain For Exercise
When the issue is motivation, the mind needs to be convinced to exercise. How to use mind-over-matter skills:
Rewards
When finishing a workout, rewards can help.
Exercise has its own rewards – more energy, improved mood, stress relief, and reduced disease risk.
Maybe a new pair of shoes, earbuds or headphones, workout equipment, or a massage will increase motivation.
Make A Deal
Continue to exercise for whatever amount of time, and if the desire to stop is still present, then stop.
Nine times out of 10, individuals will keep going.
Pretend
Make-believe can encourage the fitness mindset.
Pretending to be in a race, or in a movie, anything that makes the body want to move.
Set Achievable Goals
Making difficult goals can generate the fear of being unable to achieve them.
Aim for small achievable goals that go along with a bigger overall goal.
That way, there are more victories, and the motivation to keep moving is maintained.
Competition
Healthy competition can be a great motivator.
Competing with oneself for faster times, heavier weights, or more frequency can keep the inspiration going.
Social media and apps to compete with family and friends can also help.
Visualization
Athletes use visualization techniques of going through the game, match, and tournament to get themselves prepared and ready to execute what they’ve been practicing.
Individuals can do the same thing by picturing themselves going through their workout from beginning to end.
Exercise provides meditation time to think about problems and challenges.
Use the workout time to work through the problems and refocus strategies to solve them.
Process Goals
Choosing specific goals that are part of the workout process, like working out 3-4 times per week, is recommended compared to using outcome goals, like losing ten pounds.
Outcome goals can be out of the individual’s control; instead, focus on the steps to achieve the goals, which lessens stress and is a more controllable method of working out. (Kylie Wilson Darren Brookfield. 2011)
Changing lifestyle to include exercise is not easy. The most important step is having the right attitude. (Margie E. Lachman et al., 2018) Thinking about exercise as an obligation will discourage motivation. Instead, create a fitness mindset to treat exercise like a break from all the stress and a reward for the mind and body to a healthier life.
Home Exercises for Pain Relief
References
de Vries, J. D., van Hooff, M. L., Geurts, S. A., & Kompier, M. A. (2016). Exercise as an Intervention to Reduce Study-Related Fatigue among University Students: A Two-Arm Parallel Randomized Controlled Trial. PloS one, 11(3), e0152137. doi.org/10.1371/journal.pone.0152137
Bryan D. Loy, Patrick J. O’Connor & Rodney K. Dishman (2013) The effect of a single bout of exercise on energy and fatigue states: a systematic review and meta-analysis, Fatigue: Biomedicine, Health & Behavior, 1:4, 223-242, DOI: 10.1080/21641846.2013.843266
Dolcos S, Albarracin D. (2014). The inner speech of behavioral regulation: Intentions and task performance strengthen when you talk to yourself as a You. Eur J Social Psychol. 44(6):636-642. doi:10.1002/ejsp.2048.
Lachman, M. E., Lipsitz, L., Lubben, J., Castaneda-Sceppa, C., & Jette, A. M. (2018). When Adults Don’t Exercise: Behavioral Strategies to Increase Physical Activity in Sedentary Middle-Aged and Older Adults. Innovation in aging, 2(1), igy007. doi.org/10.1093/geroni/igy007
Renner, F., Murphy, F. C., Ji, J. L., Manly, T., & Holmes, E. A. (2019). Mental imagery as a “motivational amplifier” to promote activities. Behaviour research and therapy, 114, 51–59. doi.org/10.1016/j.brat.2019.02.002
Kylie Wilson & Darren Brookfield (2009). Effect of Goal Setting on Motivation and Adherence in a Six‐Week Exercise Program, International Journal of Sport and Exercise Psychology, 7:1, 89-100, DOI: 10.1080/1612197X.2009.9671894
For older individuals experiencing posture problems, slumping, slouching, and upper back pain, could adding rib cage exercises help bring relief and prevent the condition from worsening?
Improved Posture
It’s common to associate a collapsed upper back posture with age, but other factors can also contribute to the problems. (Justyna Drzał-Grabiec, et al., 2013) The rib cage and the pelvis are important to body structure and comprise much of the core. If these bone structures become misaligned due to unhealthy posture, the muscles that attach to them become tight, weak, or both, and the surrounding muscles have to compensate, causing a worsening of the condition and further injury.
Unhealthy postures can be caused by a rib cage that compresses down onto the pelvic bone.
As the upper back slumps or compresses, height can begin to decrease.
Posture awareness exercises can help lift the rib cage off the pelvic bone.
Rib Cage Exercises
This exercise can be done sitting or standing. A daily routine can help improve posture and relieve back problems and pain.
The sitting version helps keep the focus on doing the exercise right.
The standing version challenges body awareness, allowing the individual to feel how the rib cage and upper back movements affect pelvic and lower back posture.
To begin, it is recommended to start in a sitting position.
Once the basics are learned, then certainly progress to standing.
Exercise
Position the pelvis so it is in a slight forward tilt.
This forward tilt will exaggerate the low back curve slightly while tightening the lower back muscles in a good way.
Establishing and maintaining this curve in the sitting position should feel natural.
Inhale and exaggerate the upward lift of the rib cage.
Inhaling causes the spine and ribs to extend slightly.
Exhale and allow the rib cage and upper back to return to their natural position.
Repeat up to 10 times once or twice a day.
For this exercise, use breathing to develop the rib cage’s lift and carriage incrementally.
Don’t max out on the spinal extension.
Instead, focus on how breathing/inhaling supports the movement of the ribs and upper back and develops the muscles from there.
Try to lift the rib cage equally on both sides as the body allows.
With practice, individuals will realize the healthy posture changes and increased distance between the ribs and pelvis.
Guidance and Variation
Perform the exercise with the back against a wall for upper back guidance.
Another variation of the pelvis and rib cage posture training exercise is to raise the arms.
This will create a different posture awareness training perspective.
Focus on rib cage movement when the arms are raised.
Does lifting the arms make the exercise easier, harder, or different?
To enhance posture improvement, stretch the pectoral muscles.
Yoga
Individuals looking for more ways to strengthen healthy posture should consider yoga.
A study published in the International Journal of Yoga suggests that a great way to activate the core may be to include a variety of yoga postures into the routine. (Mrithunjay Rathore et al., 2017) The ab muscles attach to various places on the rib cage and play a role in posture, alignment, and balance. The researchers identified two muscles, the external obliques, and the transverse abdominal, as key to a healthily aligned posture.
Core Strength
References
Drzał-Grabiec, J., Snela, S., Rykała, J., Podgórska, J., & Banaś, A. (2013). Changes in the body posture of women occurring with age. BMC geriatrics, 13, 108. doi.org/10.1186/1471-2318-13-108
Rathore, M., Trivedi, S., Abraham, J., & Sinha, M. B. (2017). Anatomical Correlation of Core Muscle Activation in Different Yogic Postures. International journal of yoga, 10(2), 59–66. doi.org/10.4103/0973-6131.205515
Papegaaij, S., Taube, W., Baudry, S., Otten, E., & Hortobágyi, T. (2014). Aging causes a reorganization of cortical and spinal control of posture. Frontiers in aging neuroscience, 6, 28. doi.org/10.3389/fnagi.2014.00028
Individuals who engage in a regular fitness regimen can begin to lose interest and motivation. Can knowing the signs of exercise burnout help individuals rediscover their motivation?
Exercise Burnout
When maintaining fitness and health becomes a chore and doing anything else is better than working out, individuals could be experiencing exercise burnout. Here are a few signs an individual is getting burned out.
Procrastination
One sign is constantly putting things off.
An individual may put on workout clothes, set up the equipment, etc.
However, the workout never happens as the individual continues to find other things to do.
At some point, they decide it’s too late and they’ll work out tomorrow.
Solution
Simplify the workout. Make some small goals or adjustments and keep the workout light. (Nemanja Lakicevic, et al., 2020) An example could be:
Focus only on stretching.
Take a walk around the block.
Go up and down some stairs equivalent to a few laps.
Do 10 pushups, 10 squats, and 10 lunges, or other exercises and that’s it.
No Longer Interesting
When burned out, exercise is not interesting and disenchanting. (Franklin Velasco, Rafael Jorda. 2020) Trainers will suggest finding something positive about the workouts.
When the interest and passion are nowhere to be found don’t engage in the usual workouts, as this can further decrease motivation.
This is the time to change up the routine and go for a leisurely bicycle or rollerblade, skateboard, etc., session.
Go to a park, just walk around, and forget about exercise just taking in everything.
Play a game with a friend or toss a ball around.
Exhaustion
Not just physical, but mental fatigue could be a sign of exercise burnout.
Solution
Rest.
Individuals may think they have to work out every day and stick to the regimen or else they’ve failed.
This type of mindset can lead to burnout and added stress.
The body and mind require adequate recovery time.
Forget about structured exercise for a day, and see how the mind and body feel the next day.
Two or three days off in a row can make a significant difference in motivation and offer a new perspective on the workout routine.
Low Energy Levels After Exercise
Workouts, although tiring in a good way, should energize the individual. Most workouts should leave the body feeling better than before. When the body feels worse or energy levels are low, this could be a sign of overtraining that could lead to exercise burnout.
Solution
This could be the time to ease off of the fitness regimen.
This is a form of active recovery, allowing the mind and body to rest from the overwork.
Mood Changes and/or Irritability
When the mind and body are overworked and over-trained, it can cause moodiness, irritability, and frustration that leads to burnout.
Solution
Do something that feels good. This could include:
A therapeutic massage.
A spa session.
Taking a long nap.
Soaking the feet.
Taking a therapeutic bath.
Meditation
Burnout can happen, the objective is to keep the solutions simple like taking a few days off or trying something new to come back feeling refreshed and energized.
Multidisciplinary Evaluation and Treatment
References
Lakicevic, N., Gentile, A., Mehrabi, S., Cassar, S., Parker, K., Roklicer, R., Bianco, A., & Drid, P. (2020). Make Fitness Fun: Could Novelty Be the Key Determinant for Physical Activity Adherence?. Frontiers in psychology, 11, 577522. doi.org/10.3389/fpsyg.2020.577522
Velasco, F., & Jorda, R. (2020). Portrait of Boredom Among Athletes and Its Implications in Sports Management: A Multi-Method Approach. Frontiers in psychology, 11, 831. doi.org/10.3389/fpsyg.2020.00831
Power is the combination of strength and speed over time. Strength is how much force an individual can exert. Powerishow fast an individual can exert force. Strength training for power, aka power training, is being able to exert a certain amount of force in a given time. Power can be built with weight training. However, power strength training is not just for weightlifters. Many athletes like football, basketball, and volleyball players, sprinters, dancers, and wrestlers build strength to increase power, improve explosiveness, increase their vertical leap/jump, and give their bodies a break from heavy weight training.
Power Strength Training
Building strength is one factor, but becoming powerful requires another element in training. Biologically, individuals train the muscles to elongate and contract fast so the body can perform a certain set of movements.
Benefits
The benefits of power strength training.
Promotes Active Body Rest
Power training gives the mind and body a break from heavy training.
Provides the tendons, joints, and central nervous system a rest.
Offers a fun and healthy change with jumping, throwing, swinging, etc.
A study found individuals with knee osteoarthritis that participated in high-intensity strength training, compared with low-intensity, had a reduction in knee pain symptoms.
Improves Vertical Jump
Vertical jump or leap is how high an individual can jump and is a common parameter for assessing athletic ability.
It is an integral part of movement training programs to improve sports performance.
Research has shown that power strength and jump training can improve jump height.
Training Program
Before starting any exercise program, it is recommended to talk with a doctor. Key components to focus on when training for power.
Going above this frequency can be intense on the body and central nervous system.
Limiting sessions to a few times a week gives the body time to recover.
Equipment
Because power training involves a combination of increasing force and speed, using the right equipment that allows both is important. However, there are ways to improve without equipment.
For practicing jumps, increase the force by increasing the distance using a taller box.
For practicing push-ups on the floor, increase the force by pushing with more power so the hands come off the ground.
To improve power by increasing speed, exercises can be performed faster or with decreased rest between sets.
Weight
The weight depends on an individual’s one-rep max or the heaviest weight that can be lifted in a single repetition.
This is essentially an individual’s record for whatever type of weightlifting is being done.
Power training movement options: Plyometrics, Ballistic, or Dynamic.
Plyometrics includes activities like squats or jump lunges, common with football and basketball players.
Ballistic training includes activities like a back squat for football or soccer players.
Dynamic training works for sports-specific training motions like golf swinging or tennis serving.
Nutrition
Whether cardio or strength training, adequate caloric intake is important regardless of workout type, this means having a healthy balance of the three macronutrients: carbohydrates, fat, and protein.
Carbohydrates could be the most important, as research has shown that high-intensity exercise like power training improves when eating carbohydrates before, during, and after the workout.
Fat is necessary, and a daily intake below 20% of calorie intake can decrease the absorption of various essential nutrients.
It is recommended to consume 1.2-1.7 grams of protein per kilogram of individual body weight.
As with any exercise, training takes time, and it’s important to gradually progress only when the body is prepared. Incorporating the elements of a healthy lifestyle includes a balanced, nutrient-rich diet and proper sleep and rest days. This will help get the most benefits and prevent injuries.
Improving Athletic Performance Through Chiropractic
References
Balachandran, Anoop T et al. “Comparison of Power Training vs. Traditional Strength Training on Physical Function in Older Adults: A Systematic Review and Meta-analysis.” JAMA Network Open vol. 5,5 e2211623. 2 May. 2022, doi:10.1001/jamanetworkopen.2022.11623
Maestroni, Luca, et al. “Strength and Power Training in Rehabilitation: Underpinning Principles and Practical Strategies to Return Athletes to High Performance.” Sports medicine (Auckland, N.Z.) vol. 50,2 (2020): 239-252. doi:10.1007/s40279-019-01195-6
Marián, Vanderka, et al. “Improved Maximum Strength, Vertical Jump and Sprint Performance after 8 Weeks of Jump Squat Training with Individualized Loads.” Journal of sports science & Medicine vol. 15,3 492-500. 5 Aug. 2016
Peebles, Alexander T et al. “Landing biomechanics deficits in anterior cruciate ligament reconstruction patients can be assessed in a non-laboratory setting.” Journal of orthopedic research: official publication of the Orthopaedic Research Society vol. 40,1 (2022): 150-158. doi:10.1002/jor.25039
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
Wesley, Caroline A et al. “Lower Extremity Landing Biomechanics in Both Sexes After a Functional Exercise Protocol.” Journal of athletic training vol. 50,9 (2015): 914-20. doi:10.4085/1062-6050-50.8.03
Westcott, Wayne L. “Resistance training is medicine: effects of strength training on health.” Current sports medicine reports vol. 11,4 (2012): 209-16. doi:10.1249/JSR.0b013e31825dabb8
Everyone, at some point, has some form of physical activity that helps them release the stresses of everyday factors. Whether for athletic training or to keep a healthy lifestyle, exercising for at least 30 minutes to an hour can help promote muscle growth and toning, reducing stress and high blood pressure. However, many individuals would often not be able to find time to exercise, which can lead to many problems in their bodies. When many individuals are physically inactive, it can lead to musculoskeletal pain, weak muscles, and other chronic conditions. To that point, it can make the person miserable and cause disability. Luckily numerous therapies can help reduce the effects of pain-like symptoms associated with physical inactivity and can help restore the body. Today’s article focuses on how MET (muscle energy techniques) therapy uses a chair and abdominal exercises to help promote spinal flexibility, reduce abdominal weakness, and strengthen low back and pelvic muscles. We utilize and incorporate valuable information about our patients to certified medical providers using the chair and abdominal exercises in MET therapy. We encourage and refer patients to associated medical providers based on their findings while supporting that education is a remarkable and fantastic way to ask our providers the essential questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., comprises this information as an educational service. Disclaimer
Chair Exercises In MET Therapy
Are you experiencing muscle pain in specific areas of your body? Do your legs feel tired after a long day at work or when you bend down to pick something up? These musculoskeletal pain symptoms are often caused by physical inactivity, which can cause muscles to become weak and short. This can lead to various health issues related to musculoskeletal pain if not addressed. However, you can help reduce these effects by incorporating everyday objects like a chair into your exercise routine. Research studies have revealed that chair-based exercises can provide cognitive and psychological benefits while reducing the risk of injury. Additionally, using a chair for exercise can improve spinal flexibility.
Chair-Based Exercises For Spinal Flexibility
When doing chair-based exercises to enhance spinal flexibility in MET therapy, it’s crucial to ensure that each repetition is pain-free and comfortable. Stick to the recommended sets given by your trainer or physical therapist.
Sit in a chair so the feet are planted on the floor, and the palms are resting at the knees.
Lean forward so the chair’s arms support the upper body weight; this allows the elbows to bend outward and the head to hang backward.
Hold the position for three deep breaths to allow the lower back to stretch.
On exhalation, ease yourself forward until you feel a slight increase in the stretch, not feeling pain, and repeat the three deep breath cycles.
Repeat the sequence until you can not go further than you can without discomfort or pain.
Return to the chair and rest for a few minutes to allow the lower back muscles to relax.
Unlocking Athletic Potential with Chiropractic Care-Video
Are you experiencing musculoskeletal problems that are affecting your athletic performance? Do you feel muscle weakness in your abdominals, low back, or pelvis? Or is the right exercise not working out for you? These issues are often associated with physical inactivity and can cause pain. Physical inactivity can be caused by various factors, which can impact your daily life and prevent you from exercising. Fortunately, there are many ways to incorporate physical activity into your healthy lifestyle. Chiropractic care and MET therapy are two treatments that can be combined with physical activity to reduce muscle and joint pain. Research studies have revealed that MET, or muscle energy techniques, are a type of soft tissue treatment that pain specialists use to stretch tight muscles and fascia, mobilize joints, reduce pain, and improve circulation in the lymphatic system. This treatment can help relieve pain and naturally restore the body when combined with exercise. Watch the video above to learn more information about how combining treatments and physical activity can help you kickstart your wellness journey to better health.
Abdominal Exercises In MET Therapy
Many people may not be physically active due to weak abdominal muscles, which can cause low back pain in the musculoskeletal system. In the book “Clinical Applications of Neuromuscular Techniques” by Judith Walker DeLany, L.M.T. and Leon Chaitow, N.D., D.O., suggests that combining exercise with MET therapy can help strengthen weak abdominal muscles and even alleviate low back pain. As research studies reveal, this combination can eliminate factors that weaken the abdominal muscles and activate deep and superficial muscles to improve core stability. Below are some abdominal exercises commonly used in MET therapy.
Exercises For Abdominal Weakness
Lie on a yoga mat or carpeted floor with a pillow under your head.
Bend one knee at the hip and hold it with both hands.
Inhale and exhale deeply, and pull the knee to the side of the shoulder as far as you can comfortably.
Repeat twice and rest the leg on the floor.
Repeat the sequence on the other leg.
This exercise sequence helps stretch the numerous abdominals and low back muscles associated with abdominal weakness. Additionally, this exercise sequence helps restore muscle tone in the abdominals and reduce muscle tightness in the back.
Exercises For Low Back & Pelvic Muscles
Lie on your back and keep your legs straight.
By keeping the low back flat throughout the exercise, inhale and exhale as you draw your right hip toward the shoulders.
Allow the left heel to press on the surface and away from you; try to make the left leg longer while keeping the low back flat.
Hold this position briefly before inhaling and relaxing, then switch to the other leg.
Repeat the sequence for five times on each side.
This exercise sequence helps stretch and tone the muscles along the pelvis and lower back. This exercise is effective for many individuals with low back pain associated with physical inactivity.
Conclusion
To prevent musculoskeletal issues from affecting our bodies, it’s important to exercise for at least 30 minutes to an hour daily. Combining physical activities with MET therapy can help stretch and strengthen weakened muscles while promoting natural healing to prevent future problems. Using a chair or doing abdominal exercises can stabilize core muscles and aid natural recovery. Focusing on our health and wellness can lead to a better lifestyle.
References
Calatayud, Joaquín, et al. “Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-Back Pain.” International Journal of Environmental Research and Public Health, 20 Sept. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801665/.
Chaitow, Leon, and Judith Walker DeLany. Clinical Applications of Neuromuscular Techniques. Churchill Livingstone, 2003.
Furtado, Guilherme Eustáquio, et al. “Combined Chair-Based Exercises Improve Functional Fitness, Mental Well-Being, Salivary Steroid Balance, and Anti-Microbial Activity in Pre-Frail Older Women.” Frontiers in Psychology, 25 Mar. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8026892/.
Thomas, Ewan, et al. “The Efficacy of Muscle Energy Techniques in Symptomatic and Asymptomatic Subjects: A Systematic Review.” Chiropractic & Manual Therapies, 27 Aug. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6710873/.
An exercise routine is highly important for anyone trying to get a kick start on their health and wellness journey. It could be simple as walking around the park for 30 minutes, going to the community pool to swim, or taking a group fitness class with friends. Incorporating an exercise regime can even help reduce the effects of musculoskeletal disorders and their associated symptoms from causing pain in the muscles and joints in the body. Even though many individuals have busy lives, it is important to ensure that their bodies are getting enough exercise to feel less joint and muscle pain while improving other systems that benefit from training. Today’s article looks at how to keep a constant exercise routine, how exercise can help musculoskeletal disorders, and how the MET technique is combined with physical activity. We provide and mention valuable information about our patients to certified medical providers who offer available therapy treatments like the MET technique combined with physical activities for individuals dealing with musculoskeletal pain disorders. We encourage each patient by referring them to our associated medical providers based on the patient’s diagnosis findings appropriately. We acknowledge that education is a spectacular way when asking our providers the most helpful questions at the patient’s acknowledgment. Dr. Alex Jimenez, D.C., utilizes this information as an educational service. Disclaimer
Keeping A Constant Exercise Routine
Have you been feeling sluggish throughout the day? Do you believe you don’t have enough time to exercise and feel stressed? Or have you been experiencing unwanted pain and stiffness in your muscles and joints? Many individuals experiencing these issues in their bodies could not be getting enough exercise to reduce these musculoskeletal disorders. When it comes to many individuals trying to keep a constant exercise routine to better their health may be difficult but not impossible. There are many ways to incorporate a daily consistent exercise routine by making small changes in your daily life routine. Walking with friends or pets, attending a group fitness class, or doing squats at home can benefit muscle growth and promote motivation to continue these small changes. However, some of the reasons that many people need to exercise more are to need more time. Studies reveal that most people often refrain from any form of exercise due to needing more time out of their busy schedules. People who do not exercise regularly are potentially at risk of developing health-related problems and disorders linked to the musculoskeletal system.
Exercise For Musculoskeletal Disorders
When the musculoskeletal system is linked to health-related problems due to physical inactivity, when the body is not getting enough exercise, it can cause muscle and joint pain and other associated symptoms that can affect mobility. Research studies have revealed that pain in specific areas of the body, which includes the back, neck, and shoulders, is often due to extended periods of sitting down and inactivity that cause many people to develop musculoskeletal disorders. When pain and discomfort affect the body, it can cause visceral-somatic pain in different body areas. Not only that, but the various muscles in the upper and lower extremities of the body will become shortened and weak over time, leading to disability and poor posture. Now all is not lost, as there are ways to reduce the effects of musculoskeletal disorders and incorporate exercise as part of a person’s daily routine.
Lumbar Spine Injuries in Sports: Chiropractic Healing-Video
Have you been dealing with back, neck, or shoulder issues? Have you been feeling sluggish after a long, hard day at work? Or do you want to incorporate more exercise into your daily routine? Many individuals have been dealing with musculoskeletal issues in their bodies due to being physically inactive or not having enough time in their day. When this happens, it causes numerous disorders associated with the musculoskeletal system that correlate with the pain. However, making small changes in a routine is achievable by setting time aside for a few minutes and moving around to prevent issues from affecting the body. Studies reveal that performing exercise interventions for a few minutes may help reduce the effects of musculoskeletal complaints and boost work abilities. Additionally, exercises combined with chiropractic care can further reduce the impact of musculoskeletal disorders that are taking effect in the various joint and muscles by restoring the body and causing it to heal naturally. The video above explains how chiropractic care is incorporated into musculoskeletal disorders and helps relieve the pain-like symptoms associated with spinal subluxation.
The MET Technique & Exercise
Now, an exercise regime can help reduce pain-like effects on the musculoskeletal system and help with muscle growth. According to “Clinical Applications of Neuromuscular Techniques,” by Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T., each variation of exercise training, like strength and endurance training involves different muscle fibers in the body and helps with muscle growth. Now it is best to start slowly and build up to improving the body’s endurance to prevent injuries from affecting the muscle groups. Hence why available treatments utilize the MET technique combined with exercise to help stretch and strengthen the muscles and revitalize the joints. According to research studies, combining the MET technique and stretching before exercising has improved muscle and joint mobility and increased the body’s range of motion without pain. Incorporating stretching and exercise can help the body from developing future musculoskeletal issues and can be part of any daily routine for the busy worker.
Conclusion
With people having a busy schedule, incorporating a few minutes of exercising can benefit the individual and their musculoskeletal system. When the body is dealing with musculoskeletal issues associated with physical inactivity, it can lead to future disorders that can cause the body to deal with pain and immobility. Hence, small changes in a routine, like walking or exercising for a few minutes, can benefit the body in the long haul. Additionally, incorporating treatment techniques like the MET combined with exercise helps stretch and strengthen the musculoskeletal system, allowing the body to restore itself naturally to prevent further injuries.
References
Chaitow, Leon, and Judith Walker DeLany. Clinical Application of Neuromuscular Techniques. Churchill Livingstone, 2002.
Iversen, Vegard M, et al. “No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.” Sports Medicine (Auckland, N.Z.), U.S. National Library of Medicine, Oct. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8449772/.
Phadke, Apoorva, et al. “Effect of Muscle Energy Technique and Static Stretching on Pain and Functional Disability in Patients with Mechanical Neck Pain: A Randomized Controlled Trial.” Hong Kong Physiotherapy Journal : Official Publication of the Hong Kong Physiotherapy Association Limited = Wu Li Chih Liao, U.S. National Library of Medicine, 14 Apr. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC6385145/.
Shariat, Ardalan, et al. “Office Exercise Training to Reduce and Prevent the Occurrence of Musculoskeletal Disorders among Office Workers: A Hypothesis.” The Malaysian Journal of Medical Sciences : MJMS, U.S. National Library of Medicine, July 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC5025063/.
Tersa-Miralles, Carlos, et al. “Effectiveness of Workplace Exercise Interventions in the Treatment of Musculoskeletal Disorders in Office Workers: A Systematic Review.” BMJ Open, U.S. National Library of Medicine, 31 Jan. 2022, www.ncbi.nlm.nih.gov/pmc/articles/PMC8804637/.
Aerobic Exercise Health: The body adapts differently to different types of exercise. Aerobic, cardio, and endurance all refer to activities stimulating heart and breathing rates to provide the muscles with oxygenated blood. The oxygen is delivered by blood pumped from the heart through the arteries and returns to the heart through the veins. This explains all the heavy breathing during workouts. Aerobic exercise increases energy production in the muscle cells and blood delivery in the cardiovascular system.
Aerobic Exercise Health
The Heart
All the muscles get to rest on and off when in use. The heart is a unique muscle that pumps blood through the body that never gets time off. This is why it is important to strengthen the heart. With aerobic exercise, the heart’s chamber/left ventricle gets larger, producing more blood per pump to the rest of the body. This improves cardiac output for the blood pumped by the heart per minute. When the heart is stronger, pumping more blood per beat means it doesn’t have to beat as rapidly. A lower resting heart rate is associated with a reduced risk of cardiovascular disease and promotes long and healthy life.
Vascular
Each time the heart beats, blood pumps from the left ventricle into the aorta and flows into a branching vessel network. Every artery in the body provides resistance to the circulation that the heart pushes against. The resistance provided can vary, depending on overall health and health conditions.
Aerobic exercise training reduces the workload by reducing arterial stiffness.
Aerobic exercise increases heart rate, pushing more blood through the arteries.
The inner wall of the arteries recognizes the increased blood flow causing the arteries to widen.
With regular training, the arteries acclimate and become more effective at expanding with each rush of blood.
No aerobic activity can cause the arteries to stiffen, causing circulation problems.
Aerobic exercise impacts the vascular system by promoting capillary growth.
Capillaries are microscopic vessels where oxygen diffuses from red blood cells to the muscle and other cells.
The body stimulates a molecule called vascular endothelial growth factor to grow additional capillaries to regulate energy demand more efficiently.
Older individuals benefit from aerobic activity similarly to young individuals.
Metabolic
Along with cardiovascular benefits, aerobic exercise increases the muscles’ energy production. The energy is produced in muscle cells primarily through an oxidative energy system. Oxidative energy production takes place within cells called mitochondria. Once blood delivers oxygen to the muscle cells, it can be used to produce energy that powers the muscles.
Aerobic exercise training improves the muscle cells’ ability to burn fat by generating more mitochondria and enhancing functionality.
Following each training session, the body burns more fat than usual.
Aerobic training can increase resting metabolic rate, resulting in more calories burned.
It can increase post-exercise oxygen consumption/EPOC, resulting in increased calorie burn after training in addition to calories burned during exercise.
Muscle
The muscles adapt from aerobic training. Muscles are made up of various fiber types.
Aerobic exercise training primarily influences type 1 fibers, known as slow-twitch fibers.
The name comes from the proteins responsible for their contractions.
Relative to type 2a fibers/fast-twitch, type 1 fibers contract more slowly but have an increased capacity to contract over and over for longer.
Aerobic training results in hypertrophy of type 1 muscle fibers by adding more slow-twitch proteins.
Strengthening the heart and making arteries more flexible directly impacts health and physical function. Aerobic exercise strengthens and trains the heart to circulate blood efficiently. Injury Medical Chiropractic and Functional Medicine Clinic can develop a personalized health plan for your needs.
Aerobic Exercise Health: Dance Workout
References
Arbab-Zadeh, Armin, et al. “Cardiac remodeling in response to 1 year of intensive endurance training.” Circulation vol. 130,24 (2014): 2152-61. doi:10.1161/CIRCULATIONAHA.114.010775
Gavin, Timothy P et al. “No difference in the skeletal muscle angiogenic response to aerobic exercise training between young and aged men.” The Journal of physiology vol. 585, Pt 1 (2007): 231-9. doi:10.1113/Physiol.2007.143198
Hellsten, Ylva, and Michael Nyberg. “Cardiovascular Adaptations to Exercise Training.” Comprehensive Physiology vol. 6,1 1-32. 15 Dec. 2015, doi:10.1002/cphy.c140080
Nauman, Javaid, et al. “Temporal changes in resting heart rate and deaths from ischemic heart disease.” JAMA vol. 306,23 (2011): 2579-87. doi:10.1001/jama.2011.1826
Popel, A S. “Theory of oxygen transport to tissue.” Critical reviews in biomedical engineering vol. 17,3 (1989): 257-321.
Seals, Douglas R et al. “Aerobic exercise training and vascular function with aging in healthy men and women.” The Journal of physiology vol. 597,19 (2019): 4901-4914. doi:10.1113/JP277764
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