Back Clinic Mobility & Flexibility: The human body retains a natural level to ensure all its structures are functioning properly. The bones, muscles, ligaments, tendons, and other tissues work together to allow a range of movement and maintaining proper fitness and balanced nutrition can help keep the body functioning properly. Great mobility means executing functional movements with no restrictions in the range of motion (ROM).
Remember that flexibility is a mobility component, but extreme flexibility really is not required to perform functional movements. A flexible person can have core strength, balance, or coordination but cannot perform the same functional movements as a person with great mobility. According to Dr. Alex Jimenez’s compilation of articles on mobility and flexibility, individuals who don’t stretch their body often can experience shortened or stiffened muscles, decreasing their ability to move effectively.
Tracy Lutich, coach and club director of the El Paso Diggers volleyball club, has seen a phenomenal difference in her athletes. Coach Lutich has seen the trainers at Push-as-Rx � work to better her athletes, not only in strength and conditioning, but also mentally. Tracy Lutich continues to see enhanced results and she greatly contributes the improvement of her athletes to Push-as-Rx �. She recommends the exceptional work of the trainers at Push as Rx, to others willing to take the challenge.
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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Ever since coming to Push-as-Rx �, Bill Skov has felt much more capable with his everyday activities and has learned to enjoy life much more. Bill Skov has lost weight and gained strength and stamina. Push as Rx means a lot to Mr. Skov and the relationships he’s had with all the trainers, together with their support, has encouraged him to push through with a healthy lifestyle.
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.
Chiropractor, Dr. Alexander Jimenez talks about strengthening the body without pain through pilates.
More than 20 years ago in a small walk up studio with hardwood floors that are creaky, several dancers and exercise enthusiasts would join several times for ‘ballet exercise’. In actuality, the motions of Joseph Pilates (Pil-lah-tees) (1880-1967) were in practice. The advantages from his approach removed stress, provided physical and mental balance, and helped to assemble in each individual streamlined and a strong musculature.
Joseph Pilates’ exercise philosophy can help women and men of any age. It’s especially advantageous to individuals who recognize the importance of providing a business support system for the backbone. Its focus is placed by the essence of Pilates on what’s termed the body’s ‘powerhouse.’ Here is the abdominal region, the buttocks, hips and low back – the centre of the body. Pilates works the deep muscles in the body making a powerful centre.
His teachings, “The Art of Contrology” unites mind and body to create a direct connection to the muscles. Each movement that is precise needs mental concentration as well as physical control. The mind and body learn to work together as one harmonious unit. Muscles are stretched and lengthened while building strength through soft, non-impact exercises that, as perfected, are designed to flow in rhythm from one move into the following.
Although, Pilates has been related to odd looking apparatus made up of springs cables and pulleys, or equipment termed the Reformer and also the Cadillac, the foundation is the mat work. Instead of machines and weights, the body uses its own resistance.
The Pilates�Philosophy
The Pilates philosophy incorporates basic principles some of which comprise control and concentration, respiration, and centering.
Concentration and Control includes visualizing the body as movement occurs. Each command that is mental sparks and teaches muscle control that, over time, can become exact. Engram is a medical term used to denote muscle memory, which is stored in the mind ‘s cerebrum. Like learning how to play a musical instrument, diligent practice results in wonderful music. In Pilates, emphasis is positioned on the grade of the motion, not the number of repetitions.
Centering focuses attention on the ‘power station’ – the energy source that flows outward to the extremities of the body. Anatomically, the spinal column is a significant component in the powerhouse. To support the spinal structures, its muscular system (i.e., gluteals, obliques, quadratus, trapezius, scalenes) must be powerful and flexible. Pilates mat work is made to build a strong basis for the entire spinal structure.
Breathing is taking in and expelling air. Breathing properly functions to oxygenate the entire body and cleanse it. Breathing needs complete inhalations and exhalations during the entire length of mat work or exercise when done correctly.
The Advantages Of Pilates
The advantages to be obtained from Pilates are numerous – learn the capability to keep up proper position, which leads to the entire well-being of the body – long, flexible muscles – increased joint range of movement – a flat lean stomach – enhanced circulation and stamina – better dexterity – this and more without pain and soreness often due to conventional forms of exercise.
To realize the numerous benefits Pilates offers does not mean buying clothing or special equipment. All that is needed is a willing disposition to improve the body. The exercises can be performed just about everywhere when completely stretched out the body fits. Many individuals who’ve started Pilates that are in the beginner level state how well they feel after only 8 or 10 sessions.
Check out Brooke Siler’s novel entitled The Pilates Body to find out more about Pilates. This is a superb novel and source for learning the essentials to begin Pilates without attending courses*. The illustrations, photographs and prompts Ms. Siler incorporates make the book easy to use at the mat. The Pilates exercises provided for the beginner, intermediate, and advanced participant are in her novel. Plus, an all-inclusive record of certified Pilates teachers (this is essential!) is provided by the end of her book.
*It is wise to consult with your doctor prior to starting any physical fitness or exercise plan.
Doctor of Chiropractic, Dr. Alexander Jimenez shares some insights about a pain free workday.
#1. Use�Healthy Posture & Movement Patterns
Considering all the emphasis on how little or much we should sit or stand at work, there is almost no discussion of technique in standing and sitting. Inferior technique slumpsitting, archsitting, parking weight is used by many people so on, and poorly on joints.
As long as this is actually true, any place is going to stack up badly in the research�we are starting to see it for standing and �ve seen this for sitting. Sitting has been much maligned as �the new smoking�; and now standing as a replacement is being demonstrated to cause increased hospitalization due to varicose veins, atherosclerosis that is increased, etc. A good starting point is stretchsitting, to start the journey back to a pain free workday. Stretchsitting is simple, safe, comfy, and therapeutic.
Work with flannel, a towel, or a Stretchsit pillow so it contacts you at mid-back, below the shoulder blades.
Scoot your bottom all the way back in the seat.
Lean forwards from the hips, like a mini crunch is being done by you, and tip your ribcage forward.
Push downwards on the armrests/side bars/seat pan of your chair to get a soft stretch in your lower back.
Keeping the stretch, lean back out of your hips and adhere your mid back on to the Stretchsit pillow/towel.
Relax completely, letting the Stretchsit pillow and come from the mini crunch /towel keep you in traction that is light.
Roll each shoulder back and rest your hands close into your own body.
Angle your chin down slightly, letting the back of your neck be long.
(a) Lean forward from the hips, and tilt your ribcage forward, like you are doing a mini-�crunch. (b) Push downwards on the armrests/side bars/seat pan of your chair to get a gentle stretch in your lower back. (c) Keeping the stretch, lean back from your hips and stick your mid-�back on to the Stretch-sit cushion/towel.
(a) Come out of the mini�crunch and relax completely, letting the Stretchsit cushion/towel keep you in mild traction. (b) Roll each shoulder back and rest your hands close into your body.
Angle your chin down slightly, letting the back of your neck be long.
#2. Vary�Your Baseline Posture
No matter how good your bearing, your body still needs a variety of places. Sitting and standing are the most practical positions for most occupations (example computer occupations)�I recommend switching between them every 20- 30 minutes. If other positions and motions are practical for doing your job (eg, walking when speaking on the phone), that�s an excellent bonus�the more baseline stances and movements, the better. (one sitting against backrest, one stack sitting, standing in a desk, and walking with telephone)
Sitting against the backrest.
Stack sitting
Standing at a desk.
Walking while talking on a cell phone.
#3. Supplement With Rest, Exercise, Movement During & Outside The Workday
Use your breaks in the workday along with your time away from work to supplement your special service line spots. Do you need rest? Exertion? Stretching? Strengthening your abdominal muscles?… There are countless tissues and muscles within your body that have needs just like you are served by a diet that is diverse well, a movement regimen that is varied will also.
#4. Use Well – Designed Tools & Furniture
Experiment and learn with what constitutes furniture that is healthy this is an investment in the way you’ll be spending about half your waking life.
PUSH-as-Rx � Fitness & Athletic Training is re-writing the status quo of fitness all together.
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.
Doctor of Chiropractic, Dr. Alex Jimenez goes through some tips on how to avoid back injuries.
When it comes to avoiding back injuries, your fate is largely in your own hands. It�s true that an unexpected fall or auto accident may cause an injury that�s beyond your control, but a large percentage of back injuries are caused by your own actions, which means you can take measures to prevent them or stop them from getting worse. Here are a few valuable back injury tips from a El Paso chiropractor.
Pay Attention to Your Lifting Technique
How you lift boxes, laundry baskets, children�s toys, a pair of shoes or just about anything else, has a bearing on the health of your back. When you lift correctly your spine is in the proper alignment and there is no added stress placed on your back. This means you should bend your knees and keep your back as straight as possible when you pick anything up off the floor.
If you have a lot of lifting to do try to place items on a table or chair so there isn�t as much bending required picking it up. Your back is not designed to work like a crane so anytime you use it that way you are putting stress on your back that doesn�t need to be there. Take a balanced stance, lift with your legs and move your feet if you need to change direction while holding the object.
Sensible Body Management
Performing activities with your back health in mind is a great strategy to help you avoid back injuries. That means stretching before any type of physical activity, taking it slow if you have a lot of repetitive lifting to do, and taking breaks to rest and stretch during the activity.
Getting yourself into good physical condition also protects your back and helps to avoid injuries. This includes losing weight in your midsection, and strengthening core muscles, to make lifting and general movement less stressful on your back. Most El Paso chiropractors will also tell you that sleeping on a firm mattress is another way you can nurture your back and prevent injuries.
Don�t Let Injuries Linger
If you end up with a back injury despite your efforts to avoid it, you should seek treatment with a El Paso chiropractor as soon as you can. Spinal misalignment, bulging discs, herniated discs, and other injuries often only get worse if you let them linger. Prompt treatment will restore blood flow to the area, relieve any compressed nerves and get you back to normal in the shortest time possible.
El Paso, TX. Chiropractor Dr. Alex Jimenez looks at yoga for back pain.
Yoga increases strength and flexibility, but some find it to be a spiritual experience that brings serenity and delight.
I attended my first yoga class after I was 21 years old. At the time the goal was purely to appease my self so that I really could tell my family, buddies and coworkers that “I do yoga”. In my experience, yogis were “cool” and I enjoyed being linked with that healthy lifestyle. My twenty-something year old mind was in a self absorbed place and that I totally enjoyed the freedom of dedicating myself to yoga and other enjoyable ways to fill my time.
Yoga in its purest form is intended to help the individual’s head and body and is likely to be practiced without ego.
My First Yoga Course
I loved her gentle encouragement. As I visited my weekly yoga classes, bending and twisting and telling myself “I can perform this,” I began to reap the benefits. I was sleeping better. My body felt less angry and I noticed a calmness come over me. I felt more patient coping with the irritations of life, too.
Here is The�Irony
Yoga is not something you do. It’s a thing that you encounter. Because over time, it gets engrained in you it’s called a practice. The teachings of Maureen were put in me like little seeds which didn’t actually completely thrive until much later in my life. To jogging, though I did not intentionally give up my usual yoga practice, around along the way it took a back seat. Those little seeds were there but lay dormant for now.
Running Was Different
I felt free moving swiftly across the road. Being goal oriented, I found monitoring my mileage to be a pleasing achievement. Running was pleasing for another reason, too. My best friend Linda was also a runner, and we’d meet most Sundays for long runs. We’d participated in occasional half marathons and put in 15 to 20 miles each week. Running that distance took time � two hours or even more.
Those small seeds were there all along. Like I mentioned, yoga has a way of becoming engrained in you.
My Back Pain & Yoga
If you’ve been following my site, you understand that I’ve had back pain through most of my entire life. Then, seemingly out of nowhere, my little friend “yoga” softly arrived back on the scene. My pain riddled body seemed to intuitively understand it needed yoga again. I began feeling the requirement to roll over on my back and pull my legs towards my chest, before getting out of bed in the early hours. (The knees-to-chest pose extends your lower back muscles and is a gentle, soothing approach to begin your day.) The reach that was straightforward felt energizing and really good.
There are quite a lot of advantages of yoga, especially for maintaining well-being and managing low back pain. A follow up experiment was conducted after 26 weeks, and those same yoga participants were experiencing increased function and less pain. For me, the continual practice of yoga has relieved my pain to the point that I no more need pain medication to get me.
Other Ways�Yoga Relieves Back Pain
Yoga strengthens abdominal muscles both of which help support the spinal column and builds flexibility in the rear, when practiced regularly.
Holding yoga models, for up to a minute, helps stretch the muscles over time.
Properly stretching�the muscles in the low back reduces stress over the area.
Yoga offers relief from pain, stress and anxiety. All low back pain suffers know this is a vicious cycle. You start with pain that doesn’t go away. You find out there is an anatomical reason for the pain. But, you still have the anxiety, and stress of worrying about how long this may last. Yoga can counter that triple threat.
Yoga improves posture. To maintain a strong, fit, flexible backbone great posture is vital. Seated and standing yoga poses help improve the alignment of the spine and also posture. Proper bearing reduces back pain and removes some of the pressure from your spinal column.
Yoga For Beginners
Thus, let’s get started with a couple of poses which are a cinch to do and great for preserving flexibility in your spine.Try these three poses daily for increased flexibility and your spine will thank you!
Knees to Chest Pose (Picture below)
Lie on your back with legs and arms stretched
Bring both knees to chest as you exhale. Clasp your hands around legs
Back is flat on the floor (mat)
If it’s comfortable for you, gently rock back and forth, which gives you a little massage
Cat/Cow Pose (Images below)
Begin on all fours in a tabletop�position
Place your hands under your shoulders along with your knees under your hips
Like a cat, round your back up to arch on the exhale
Bring your chin to chest
On the inhale, drop your abdomen and raise your head, extending your sitting bones (sits) back up
Cat Pose
Cow Pose
Child’s�Pose (Picture below)
Move from table top to a kneeling position. Rest your arms by your side, press your shoulders down and simultaneously reach your head tall
Slowly lower�your buttocks towards your heels feeling a nice stretch in your lower back/hips.
Let your forehead�rest on the floor
Place arms resting alongside your body
Or you can place�arms above head, gently stretching as they are placed on the floor
If it is easier too, you can widen knees as you stretch out
Those small yoga seeds�put by my first teacher long past � have continued to grow/flourish. I’m a fully certified yoga teacher and revel in sharing my practice with students every week now. May you find peace on your own journey and pain relief too, one pose at a time. Namaste.
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