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.
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 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
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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.
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.
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.
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How do you feel after walking a quarter of a mile? Is it painful or taxing on your body?
It�s not just walking distance that foreshadows a decline in mobility�how you walk is just as revealing.
