Back and Spinal Fitness at PUSH as Rx leads the field with a laser focus on supporting our youth sports 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.
The program is the multidisciplinary study of reactive agility, body mechanics, and extreme motion dynamics at its core. A clear quantitative picture of body dynamics emerges through continuous and detailed assessments of the athletes in motion and under directly supervised stress loads.
Exposure to the biomechanical vulnerabilities is presented to our team. Immediately, we adjust our methods for our athletes to optimize performance. This highly adaptive system with continual dynamic adjustments has helped many of our athletes return 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.
Individuals dealing with or managing chronic back pain should incorporate swimming exercises. Swimming is a low-impact aerobic conditioning exercise that’s easy on the back and healthy for the spine. When an individual struggles with back problems, they may be tempted to rest and avoid physical activity/exercise. Total rest is not recommended as it can cause the muscles that support the back to weaken or atrophy. When the muscles weaken, they cannot stabilize the spine or body correctly, which causes conditions to worsen or contribute to new injuries. Starting swimming exercises can expand the spine, relieve painful pressure or strain on the back and strengthen the muscles for spinal health.
Starting Swimming Exercises
Swimming does not impact the spine and other musculoskeletal structures because the water suspends the body.
Swimming is a full-body, low-impact exercise which is excellent for individuals of all ages and all body shapes and sizes.
Talk to a healthcare professional about any questions or concerns about how swimming may impact your body.
Swimming benefits include stress relief, a strengthened musculoskeletal system, and support in heart health.
Swimming for Back Problems
Relaxes The Nervous System
Tense muscles can cause or contribute to back problems and pain symptoms and aggravate spinal conditions.
Swimming exercises release endorphins to relax the nervous system and tense muscles.
Relieves Pressure on Joints
The water lightens the body relieving pressure on the joints and muscles.
Builds Muscle to Support the Spine
The resistance and movement strengthen the whole body with the joints and spine supported.
Swimming engages muscles not always used, specifically those needed to improve spinal stability.
Exercises for Back Relief
Checking with a physician before exercising is recommended, especially if starting a new exercise routine. When you meet with the Injury Medical Chiropractic and Functional Medicine Cline team, we can determine if starting swimming exercises would benefit you. Once cleared, here are some swimming exercises that could help bring relief:
Walking
Walking around the pool means movement that the body needs to heal and build muscle without aggravating symptoms.
Aerobics
Water aerobics is perfect for working on cardiovascular health needed to build strength.
Increase mobility and flexibility.
Swimming Laps
Start slow when swimming laps, maybe only twice a week at first.
The different types of strokes work various muscles in the hips, chest, and back.
Treading water is a great way to get the body used to the movements.
A swim coach can provide tips on the proper technique and form.
Swim Exercise Tools and Accessories
Proper swimming equipment can make the exercise sessions much more enjoyable.
Swim Cap
Swim caps protect the hair from the water’s elements and keep hair from blocking the view.
Goggles
Goggles protect the eyes and help to see better underwater.
Look for a comfortable pair that doesn’t leak.
Sun protection and clothing
A day in the sun and water increases the risk of exposure to UV rays.
Waterproof Headphones
For listening to music or podcasts while swimming.
Kickboard
Many pools can provide kickboards that swimmers can borrow during their time there.
Lean the upper body on the board and kick, focusing on lower body movements.
Pull Buoy
Pull buoys help focus on the upper body and arm work.
It is placed between the upper thighs to help the legs float as the individual pulls with their arms.
It is recommended to take some lessons to learn how the body moves through the water. Once a basic understanding of balance and buoyancy is met, individuals can propel through the water more efficiently.
Sciatica Secrets Revealed
References
Bartels, Else Marie, et al. “Aquatic exercise for the treatment of knee and hip osteoarthritis.” The Cochrane Database of systematic reviews vol. 3,3 CD005523. 23 Mar. 2016, doi:10.1002/14651858.CD005523.pub3
Cole, A J et al. “Spine pain: aquatic rehabilitation strategies.” Journal of Back and musculoskeletal rehabilitation vol. 4,4 (1994): 273-86. doi:10.3233/BMR-1994-4407
Ferrell, M C. “The spine in swimming.” Clinics in sports medicine vol. 18,2 (1999): 389-93, viii. doi:10.1016/s0278-5919(05)70153-8
Su, Yanlin, et al. “Swimming as Treatment for Osteoporosis: A Systematic Review and Meta-analysis.” BioMed research international vol. 2020 6210201. 15 May. 2020, doi:10.1155/2020/6210201
Wirth, Klaus, et al. “Strength Training in Swimming.” International Journal of environmental research and public health vol. 19,9 5369. 28 Apr. 2022, doi:10.3390/ijerph19095369
Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.
Exercises To Help Digestion
When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system’s muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.
Exercise helps relieves stress which means lower amounts of cortisol.
Research has found that elevated cortisol levels are associated with compromised digestive function.
Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
This is a form of moderate-intensity exercise and meditative practice.
The emphasis is on slow controlled movements and deep breathing.
This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.
Pilates
Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
Individuals who perform this exercise often report relief from bloating and gas.
Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.
A certified trainer can help guide you toward an achievable program that focuses on gut health.
Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
Sit less and move more.
Do at least two or more muscle-strengthening activities of moderate intensity every week.
Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.
Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924
Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X
Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013
LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK538516/
Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188
van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012
For individuals starting an exercise program and professional athletes, training must be well-spent to develop fitness and specific sports skills. It is important to remember basic athletic training concepts to ensure you are making the most of the workouts. Working one-on-one with a sports medicine doctor, chiropractor, physical therapist, or personal trainer can help individuals achieve fitness goals.
Athletic Training Checklist
Abilities and Interests
Individuals need to enjoy the training to stick with the program long enough to see results.
Rather than picking a generic program or doing what everyone else is doing, adjust workout time and intensity to fit your lifestyle, current fitness level, and ability to push when needed.
Choose a workout routine that meets your personal goals.
Working with a trainer is highly recommended if you don’t know where to begin.
For more advanced individuals, a personal trainer is a great way to fine-tune a fitness plan.
Keep It Simple
Athletic training involves consistency and focus.
Simplify the training by alternating hard, easy, long, and short workouts and sports skills practice.
Remember to enjoy the workouts and listen to your body.
Be Mindful of Overtraining
The body does not get stronger by constantly training.
The body needs to rest and be allowed to recover to develop.
Fitness is built by alternating workouts with recovery.
The best way to avoid overtraining is to listen to your body.
If your heart rate remains elevated after sleeping, or the legs feel heavy, and if motivation fades, more rest may be needed.
For individuals who train year-round, taking a week off every three months is recommended, and it is also the time to change the training routine.
Variation
Vary the workouts and intensity to enjoy a well-rounded routine that can help avoid burnout or plateauing.
Alternate training intensity and workout time.
Even training programs you enjoy can gradually lose physical efficiency if not changed.
To improve, variation is needed to challenge the body in different ways.
Workouts should be modified every month.
Cross-training is another great way to vary a routine and improve fitness.
Training Flexibility
Training consistency is what matters.
Don’t worry if you have to miss a day.
Continue with the training plan.
Realistic Goals
Finding a balance when setting goals between what you want to achieve and what you can do.
Be honest about fitness levels and potential.
If you are new to a sport or fitness routine, take it slow until you know what your body can accomplish to decrease the risk of injury.
Patience
It takes time and consistency to build up fitness and performance.
Avoid falling into the mindset that more is better.
This can result in injuries and loss of motivation.
Consistency
Even when starting with short workouts, doing them regularly is important.
Avoid falling victim to working out hard only on weekends and doing nothing during the week.
Injuries are much more common when exercise is inconsistent.
Nutrition
Sports nutrition and hydration go are vital to improving your ability to exercise and train.
Individuals on a regular exercise routine should reassess their nutrition plan.
Proper Equipment
Sports injury prevention begins by using the right equipment.
Whatever sport or exercise routine, ensure the equipment and footwear work and fit properly.
Pads, helmets, and mouthguards are made to help protect athletes and should be utilized.
Becoming An Olympic Athlete
References
American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Rodriguez NR, DiMarco NM, Langley S. American College of Sports Medicine Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86.
Beaupre, Justin, et al. “Athletic Training and Population Health Science.” Journal of athletic training vol. 57,2 (2022): 136-139. doi:10.4085/314-19
Garber CE, Blissmer B, Deschenes MR, et al. Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Medicine & Science in Sports & Exercise. 2011;43(7):1334-1359. doi:10.1249/mss.0b013e318213fefb.
Halson, Shona L, and Laura E Juliff. “Sleep, sport, and the brain.” Progress in brain research vol. 234 (2017): 13-31. doi:10.1016/bs.pbr.2017.06.006
Jeukendrup, Asker E. “Periodized Nutrition for Athletes.” Sports medicine (Auckland, N.Z.) vol. 47, Suppl 1 (2017): 51-63. doi:10.1007/s40279-017-0694-2
Mujika, Iñigo. “Quantification of Training and Competition Loads in Endurance Sports: Methods and Applications.” International Journal of sports physiology and Performance vol. 12, Suppl 2 (2017): S29-S217. doi:10.1123/ijspp.2016-0403
Working out on a treadmill is a great way to get cardiovascular exercise when unable to go outside or to change things up. However, it’s not just about getting on the machine and walking or running. Like anything, proper form and posture are important in preventing injuries. This allows the individual to walk smoother and faster, burn more calories, and get the full benefits. Individuals with a medical condition that impacts posture or makes it difficult to walk on a treadmill should speak to a healthcare provider for recommendations to ensure they can work out without aggravating the condition or putting themselves at risk. There is an option of working with a physical or occupational therapist to address any concerns individuals may have about using a treadmill.
Treadmill Walking Exercise Errors
Safety
A common error is getting on a treadmill with the belt already running. This may seem unnecessary, but many accidents happen when individuals just jump on. To avoid injuries, it is recommended to follow these safety tips.
Make sure the machine is off.
Know where the emergency stop switch is.
Stand next to the base/running deck.
Clip the safety key to your body to stop the treadmill if you slip or stumble.
Start the treadmill and set it to slow speed.
Look at the speed and carefully get onto the moving tread.
Gradually increase the speed once comfortably on board.
Wrong Shoes
A healthy step is to strike with the heel in front with the forward foot slightly off the surface. The foot then rolls from heel to toe; by the time the toe is on the ground, the individual is halfway into the next step, and the forward foot is now the rear foot and ready for the toes to push off to take the next step.
This sequence is only possible with flexible shoes.
Wearing stiff shoes may not allow for the roll-through.
Stiff shoes force the foot to slap down.
The body and walking stride become a flat-footed stomp.
Take a few minutes during a walking session to think about what the feet are doing.
Ensure they strike with the heel, roll through the step, and the rear foot provides an adequate push-off.
If you cannot do this in your present shoes, then it’s time to look at other flexible walking/running shoes.
Holding The Handrails
The handrails provide stability, but natural walking posture or natural movement involves a healthy stride and arm motion.
Constantly holding onto the handrails doesn’t allow for this motion.
Walking or running at a slower pace is recommended without using the handrails.
Individuals will get a better workout at a slower pace than they would at a faster rate holding on to the rails.
Individuals with a disability or balance issues may need the handrails and should consult a trainer or physical therapist for healthy workout recommendations.
Leaning Forward
Proper walking posture means the body is upright, not leaning forward or backward.
Before stepping onto the treadmill, check and readjust your posture.
Proper arm motion allows the body to go faster and burn more calories.
The swinging motion can help shoulder and neck problems developed from unhealthy postures.
The legs only move as fast as the arms do.
To speed up the legs, speed up the arms.
Going Too Fast
Go only as fast as the body can go while maintaining proper walking posture and form.
If overstriding, leaning forward, or hunching shoulders begin to present, slow down until a comfortable/maintainable speed that allows the body to walk correctly is found.
If the workout doesn’t feel like it’s helping
Individuals with a bad walking form at high speeds may consider adding running intervals.
Running will create quick bursts of higher heart rate and change form.
Running Intervals
Warm up at a slow speed for 3 to 5 minutes.
Increase walking speed to a fast pace that can maintain proper walking form.
Start a jog and increase the speed to match the jogging pace.
Jog for 1 to 3 minutes.
Return to the fast walking pace for 3 to 5 minutes.
Jog for 1 to 3 minutes.
Repeat until the end of the workout.
Finish with 3 to 5 minutes at an easy walking pace to cool down.
Challenge Yourself
When the body has fully adapted to a workout, it’s time to challenge the body to achieve greater fitness and stay motivated. This is where workout variation intensity, duration, frequency, and/or mode come into play.
Intensity
Add intensity by increasing the incline or the speed.
Duration
Increase the time spent on the treadmill.
If spending 30 minutes for several weeks, increase to 45 minutes for at least one weekly session.
After a couple of weeks, increase to 60 minutes.
Frequency
Once the body is used to treadmill walking, try to incorporate a session every day or every other day.
Walk at a brisk pace for 30 to 60 minutes, going for a total of 150 to 300 minutes per week.
Type of Exercise
Try jogging or running.
Alternate using the exercise bike, rowing machine, or stair climber.
Add weight training, circuit training, or anything enjoyable that gets the body moving in different ways.
Set goals and get into the habit of using the treadmill regularly to reap all the benefits. Avoid common treadmill errors, stay safe, and make the most out of walking and running workouts.
Move Better, Live Better
References
Centers for Disease Control and Prevention. Benefits of Physical Activity.
Donlin, Margo C et al. “Adaptive treadmill walking encourages persistent propulsion.” Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017
Donlin, Margo C et al. “User-driven treadmill walking promotes healthy step width after stroke.” Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031
Hashiba, M. “Transient change in standing posture after linear treadmill locomotion.” The Japanese Journal of Physiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499
Liang, Junjie et al. “The effect of anti-gravity treadmill training for knee osteoarthritis rehabilitation on joint pain, gait, and EMG: Case report.” Medicine vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386
MacEwen, Brittany T et al. “A systematic review of standing and treadmill desks in the workplace.” Preventive medicine vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011
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/.
The biceps curl is an exercise to build strength in the upper arm. Curls are a common exercise used in upper-body strength training. Specifically, the curl works the muscles in the front of the upper arm. It’s recommended for achieving strength and definition and provides core and stability challenges. Injury Medical Chiropractic and Functional Medicine Clinic can educate individuals on fitness, strength training, nutrition, and injury prevention.
Bicep Curls
Located at the upper arm, the biceps comprise a short and long head that operates as a single muscle.
The bicep heads begin at different places around the shoulder/scapula region,
They have a common insertion point on the elbow tendon.
Together allow the bending of the arm at the elbow joint to curl and pull weight.
Curls work the muscles at the front of the upper arm and the lower arm. The brachialis and brachioradialis.
Dumbbells
Different equipment and grips can be used, including dumbbell weights, kettlebells, barbells, resistance bands, or cable machines. Select equipment with enough weight that can be lifted ten times using proper form, ensuring the last three repetitions are challenging to the point of being unable to raise another. From there, use this same weight to perform eight repetitions or slightly lower the weight and perform ten repetitions.
Begin by standing with the feet about hip-width apart.
Keep the abdominal/core muscles engaged.
Hold one dumbbell in each hand.
Relax the arms down at the sides with palms facing forward.
Keep the upper arms stable and shoulders relaxed.
Bend at the elbow and lift the weights so the dumbbells approach the shoulders.
Raise the dumbbells to eye or forehead level for a full range of motion.
Tension will be felt in the muscles in the front of the upper arm.
Keep movements smooth and controlled.
The elbows should stay tucked in close to the body.
Be careful to keep the wrist straight and rigid.
Flexing the wrist while bending the elbow won’t target the biceps effectively and can result in a wrist or elbow injury.
Exhale while lifting.
Lower the weights to the starting position.
For most, one set of 12 to 15 repetitions is adequate.
Train to failure performing the desired reps, staying within 3 to 5 repetitions of total failure.
When able, slightly increase weight and/or reps over time to increase muscle and strength.
Both biceps can be worked out by alternating arms.
Get the most out of the workout by avoiding these errors.
Rushing Through
Focus on proper form and avoid rushing through the workout.
Lift the weights with a smooth motion.
Take as much time to lower the weight as when lifting it.
Lowering the weight slowly can help build more muscle, making the most of the workout.
Improper Elbow Position
The position of the elbows should remain close to the side of the body.
Only the lower arm should move until the end of the movement when the elbows rise. This is a complete range of motion.
If the elbows move away from the torso or swing behind the body, there is probably too much weight.
Avoid Swinging the Weights
Focus on maintaining a tall, upright spine and a tight core.
The shoulders or torso should not swing the weights up when doing the curl.
It can feel like swinging, twisting, or heaving movements.
Don’t let the hips hinge, or the lower body assist the movement.
Keep the elbows at the sides until they naturally rise at the end of the motion.
Keep the shoulders relaxed
Make sure the shoulders don’t move forward to initiate the movement.
Use lighter weights or reduce the number of repetitions if this happens.
Safety
This exercise is generally recommended for most individuals. However, getting clearance from a primary caregiver before beginning any exercise routine is recommended.
Individuals with an arm injury or who experience pain during the motion should not perform the exercise without a doctor’s approval.
Don’t try to lift weights that are too heavy.
After a few lifts, expect to feel fatigued and a burning sensation in the biceps and forearm muscles.
This is the desired effect to get the muscles strong and growing.
Do not force extra repetitions once proper form cannot be achieved.
These muscles are in constant use when picking things up.
Consistently performing the biceps curl will help build strength in the upper arm.
Individuals learn to use their arm muscles correctly and with the core muscles.
Unlocking Athletic Potential with Chiropractic
References
Coratella, Giuseppe, et al. “Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy.” Sports (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064
Coratella, Giuseppe, et al. “Bilateral Biceps Curl Shows Distinct Biceps Brachii and Anterior Deltoid Excitation Comparing Straight vs. EZ Barbell Coupled with Arms Flexion/No-Flexion.” Journal of functional morphology and Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013
Marchetti, Paulo H et al. “Seated row and biceps curl exercises present similar acute responses on muscle thickness, arm circumference, and peak force for elbow flexors after a resistance training session in recreationally-trained subjects.” The Journal of sports medicine and physical fitness vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4
Sato, Shigeru, et al. “Elbow Joint Angles in Elbow Flexor Unilateral Resistance Exercise Training Determine Its Effects on Muscle Strength and Thickness of Trained and Non-trained Arms.” Frontiers in physiology vol. 12 734509. 16 Sep. 2021, doi:10.3389/fphys.2021.734509
Schoenfeld, Brad Jon, et al. “Differential effects of attentional focus strategies during long-term resistance training.” European Journal of sports science vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020
Learning how to stay active with busy lives and schedules takes practice. There are daily ways to incorporate physical movement into the everyday routine and shed sedentary habits in favor of more active ones resulting in improved overall health, elevated mood, and better energy levels. Regular movement lowers body weight and reduces the risk of medical conditions like cardiovascular disease, diabetes, and arthritis. And regularly incorporating small physical activities throughout the day can make the exercise more fun and not like a chore that begins to become second nature.
Daily Ways To Stay Active
Like most individuals, much time is spent sitting in the car, workstation/desk, or couch. Research has found that maintaining physical activity can reduce the risk of colon and breast cancer.
Movement
Everyone is different, and there is no one-size-fits-all daily or weekly movement plan. The Centers for Disease Control and Prevention recommends that adults ages 18 to 64 get around 150 minutes of moderate-intensity weekly exercise combined with functional strength training. This can seem like a lot, but still, some activity is better than none. Wherever an individual is in physical fitness, it is never too late to make incremental adjustments and rebuild health one step at a time.
Brisk walking is an example of moderate-intensity exercise.
Individuals with busy schedules can break up their daily movement into smaller chunks.
5 or 10 minutes here and there add up to significant health benefits.
Start With Stretching
A quick morning stretch of 10 minutes can help limber up the muscles, get circulation pumping, and reduce stress.
A study found that a regular 10-minute stretching plan helped reduce anxiety and physical pain and increase flexibility.
Stand Up and Walking Around More
Standing up every 20-30 minutes at home or work is recommended during seated activities.
Walking and thinking increases creative output.
Mobility gets the blood pumping and increases caloric output.
With regular practice, individuals learn to feel their muscles tensing from too much sitting and know it’s time to get up and move.
One way to stand and move is to pace the room during a phone call.
Take the Long Way
Take the stairs or park farther from the store to increase walking steps.
Physical activity in small bursts creates a mindset of an added challenge.
Choosing to go the long way does make a difference and can significantly affect other areas of life.
Move to Music
Research shows that music has amazing effects on physical activity.
It distracts from pain and fatigue.
It increases endurance.
Makes physical activity and exercise feel like less of an effort.
Playing moving music around the office, if possible/headphones and house can get the body naturally moving more.
This could be washing dishes after dinner, using the whole body
Vacuuming the house can work the muscles and elevate the heart rate.
A 150-pound person can burn serious calories from a full hour of cleaning and chores.
Added mental health benefits from the work reduce anxiety, depression, and negative mood.
Get Up When Commercials Come On
Get up and move during commercial breaks.
But with streaming services, commercials aren’t the same.
When watching shows or movies without built-in commercials, make a habit of getting up.
For shows or movies with no commercials, pause and take a quick stretch, do a quick round of jumping jacks, or walk to the other end of the house or twice in an apartment and back.
A brief break is not an actual workout, but it will get the heart pumping more than staying sedentary.
The more you do it, the more natural it will become.
Military Training and Chiropractic Care
References
Habay, Jelle, et al. “Interindividual Variability in Mental Fatigue-Related Impairments in Endurance Performance: A Systematic Review and Multiple Meta-regression.” Sports medicine – open vol. 9,1 14. 20 Feb. 2023, doi:10.1186/s40798-023-00559-7
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
Kruse, Nicholas T, and Barry W Scheuermann. “Cardiovascular Responses to Skeletal Muscle Stretching: “Stretching” the Truth or a New Exercise Paradigm for Cardiovascular Medicine?.” Sports medicine (Auckland, N.Z.) vol. 47,12 (2017): 2507-2520. doi:10.1007/s40279-017-0768-1
Maltese, Paolo Enrico et al. “Molecular foundations of chiropractic therapy.” Acta bio-medica : Atenei Parmensis vol. 90,10-S 93-102. 30 Sep. 2019, doi:10.23750/abm.v90i10-S.8768
Ma, Peng, et al. “Daily sedentary time and its association with risk for colorectal cancer in adults: A dose-response meta-analysis of prospective cohort studies.” Medicine vol. 96,22 (2017): e7049. doi:10.1097/MD.0000000000007049
Rangul, Vegar, et al. “The associations of sitting time and physical activity on total and site-specific cancer incidence: Results from the HUNT study, Norway.” PloS one vol. 13,10 e0206015. 23 Oct. 2018, doi:10.1371/journal.pone.0206015
Shen, Dong, et al. “Sedentary behavior and incident cancer: a meta-analysis of prospective studies.” PloS one vol. 9,8 e105709. 25 Aug. 2014, doi:10.1371/journal.pone.0105709
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