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Mobility & Flexibility

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.


What Chiropractic Patients Should Know About Stretching

What Chiropractic Patients Should Know About Stretching

When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active.

However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.

If you have been seeing a chiropractor, he or she may be able to recommend some stretches for you. Otherwise, you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.

Static Stretching vs. Dynamic Stretching

Static stretches involve holding a position for a certain period of time to loosen up your muscles. These tend to be what most people think of when they think about stretching. However, dynamic stretches are also important. With these, you move parts of your body to work on your flexibility.

Many of the most effective stretches for back pain can be done right at home. For example, lie on your back with your knees bent. Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds and then lower the knee to the starting pose. Repeat with the other knee. You can also do both knees at the same time.

A similar stretch begins in the same position as the previous one. However, instead of lifting your knee to your chest, roll both legs to one side so that your knees are as close to the floor as possible. Hold this position for 10 seconds, and then roll to the other side.

Another common stretch recommended by many chiropractors comes from yoga, where it is known as the “cat pose.” Get down on the floor on your hands and knees, with your hands underneath your shoulders. First, let your abdomen drop down towards the floor. Then, reverse this movement by arching your back. Repeat this cycle three to five times.

More dynamic stretches can also be good for your muscle pain. Try doing handwalks to stretch your shoulders and abdominal muscles. Stand up straight and slowly lower your hands towards the floor. Walk your hands out in front of you until you are as far down as you can go. Then walk your hands back to the starting position.

A final stretch that can help your back muscles is known as the “scorpion.” Lie face-down and stretch your arms out to the sides. First, slowly move your right foot towards your left arm. Then, move your left foot towards your right arm. Make sure to move in a slow and controlled fashion.

When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid many common injuries.

If you need further instruction regarding stretches, please give us a call so that you can schedule an appointment with our Doctor of Chiropractic.

This article is copyrighted by Blogging Chiros LLC for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiros, LLC.

Yoga Standing Poses

Yoga Standing Poses

�By�Kyran Doyle�In�Yoga

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

YOGA: MOUNTAIN POSE (TADASANA)

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

yoga-standing-mountain-pose

STANDING FORWARD BEND (UTTANASANA)

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

yoga-standing-forward-bend-pose

WARRIOR I POSE (VIRABHADRASANA I)

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

yoga-standing-warrior-1-pose-1

WARRIOR II (VIRABHADRASANA II)

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

yoga-standing-pose-warrior-2-1

REVERSE WARRIOR (VIPARITA VIRABHADRASANA)

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

yoga-standing-pose-reverse-warrior

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Gymnastics & Chiropractic

 

Is Spine Pain Reducing Your Mobility?

Is Spine Pain Reducing Your Mobility?

Is Your Mobility Slipping Away ?

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Mobility is more than moving from one place to another. It�s freedom and independence.

Whether you have a back or other condition that impacts how you walk, or your body doesn�t move as effortlessly as it once did, decreased mobility impacts a lot of people. But, if you notice changes early on, you and your doctor may be able to work on a plan to keep you moving comfortably for longer.

To see some red flags that may signal a decline in healthy mobility. Do any sound familiar?

Short Walks Become Long Walks

How do you feel after walking a quarter of a mile? Is it painful or taxing on your body?

Unless you have a spine condition or other disease that limits your ability to walk, you should be able to walk your entire life. If it�s challenging to complete short walks, that�s a red flag your mobility is at risk.

Changes In Gait

It�s not just walking distance that foreshadows a decline in mobility�how you walk is just as revealing.

Gait is the medical term for how you walk. While gait changes are a typical part of aging, some gait characteristics aren�t normal. For example: If you walk in a shuffling, unsteady, or cautious manner, you should see your doctor. He or she will help assess your gait and hopefully find the reason for it and ways to improve your movement.

Your �Get Up & Go� Is A Bit Slow

Another way to test your mobility is by doing the �get up and go� test.

You�ll need a friend to time you during this task. First, start by sitting in a chair. When your friend says �go,� get up and walk 10 feet in a straight line, then turn around and walk back to the chair and sit down. Most people who have healthy mobility can complete the exercise in 10 seconds or less.

While speed is an important part of this exercise, think about how you feel afterward. Do you feel any pain in your back muscles or in your legs or joints? If so, you should talk to your doctor to find ways to ease these movements� impact on your quality of life.

Golf & Chiropractic Care

Daily Tasks Aren�t So Routine

Is cooking a meal or taking a shower an ordeal when it used to be just a typical part of your day? Do you have work-arounds for tasks that were once easy?

One can overlook how a once simple part of your daily routine has slowly morphed into a challenging task. You may adjust your lifestyle to accommodate a decline in mobility (like putting a seat in the shower), but that�s a sign it�s time to see your doctor.

Your doctor can get to the bottom of your movement problems and suggest ways to help, such as using an assistive device, like a cane or walker, so you can move easier.

You Don�t Travel Far From Home

This isn�t about getting on a plane�you don�t travel to the other side of town. Avoiding going away from home, even if it�s a grocery store a few miles from your house, could be a sign your ability to move is declining.

Think about it: Running errands across town for an hour or two takes physical endurance. If you feel mentally and physically exhausted over the thought of completing a few errands, that�s a red flag your mobility health is at risk.

The Best Way To Improve Mobility

Want to keep walking well into your later years? The answer is simple: Stay active.

Physical activity is excellent for your heart, lungs, muscles, and spine, and helps preserve your independence. It�s never too late to start exercising.

Caring for your mobility is essential�not just for spine health but for your total health.

Christopher Martinez | Wrestler | TakeDown Elite | PUSH-as-Rx �

Christopher Martinez | Wrestler | TakeDown Elite | PUSH-as-Rx �

Christopher Martinez became involved with Push-as-Rx � in order to become stronger. Being a part of a wrestling team from a young age, Christopher experienced injuries that lead him to begin training at Push-as-Rx and with the help of Danny Alvarado and the other trainers, the strengthening routines he practiced greatly improved his performance in wrestling. Christopher Martinez is encouraged to continue coming to Push-as-Rx �, a place he enjoys being a part of.

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

Please Recommend Us: If you have enjoyed this video and/or we have helped you in any way please feel free to recommend us. Thank You.
Recommend: PUSH-as-Rx ��915-203-8122
Facebook: www.facebook.com/crossfitelpa
PUSH-as-Rx: www.push4fitness.com/team/

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

Daniel Alvarado | PUSH-as-Rx � Owner | Victory & Defeat

Daniel Alvarado | PUSH-as-Rx � Owner | Victory & Defeat

Daniel Alvarado trains athletes to become possible champions but as part of his passion, he is aware that his athletes are constantly faced with victories and defeats. Daniel understands that life is full of ups and downs and he shares how important it is for everyone to take the time to focus on the positive aspects of life. Daniel Alvarado tells us that in order to be successful as an athlete, as a person, we have to stop dwelling in the negative, in the defeat, and have a positive state of mind. Not only will it change you, but the people all around you.

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

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

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

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

Tracy Lutich | Coach | PUSH-as-Rx �

Tracy Lutich | Coach | PUSH-as-Rx �

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.

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

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

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

Bill Skov | Client | PUSH-as-Rx �

Bill Skov | Client | PUSH-as-Rx �

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.

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