Back Clinic Power & Strength Training. These types of conditioning programs are for both athletes and the general population. They can reach higher levels of personal power and strength, making them capable of achieving their personal fitness goals. Power is defined as the ability to generate as much force as fast as possible. It’s needed for athletic movements such as workouts (clean & jerk), swinging a bat, golf club, tennis racket, and running through a tackle.
Power requires strength and speed to develop force. Strength is the amount of force muscle/s can exert against an external load. One rep maximum test is performed where individuals assess the greatest weight they can lift while maintaining proper form. The movement’s speed is not important in a strength test. Dr. Alex Jimenez offers insight into various stretches and exercises and explains the possible risks of injury on strength training through his numerous article archives.
Physical Therapy After a Car Accident: Addressing Indirect Trauma, Pain, and Mobility Issues
Motor vehicle accidents (MVAs) can leave individuals grappling with a range of physical and emotional challenges, even when injuries seem minor at first glance. The sudden forces exerted on the body during a collision—whether a rear-end crash, side impact, or head-on accident—can cause significant indirect trauma, leading to back and neck pain, nerve damage, mobility and flexibility issues, and posture problems. These injuries often manifest as musculoskeletal joint pain, which can persist or worsen without proper intervention. Physical therapy (PT) is a cornerstone of recovery for MVA victims, offering a non-invasive, customized approach to restoring function, alleviating pain, and preventing long-term complications. In El Paso, Texas, professionals such as Dr. Alexander Jimenez, a distinguished chiropractor and board-certified family nurse practitioner, combine clinical expertise with advanced diagnostic tools to effectively address these injuries. This blog post explores the role of physical therapy in MVA recovery, drawing on clinical observations, evidence-based practices, and Dr. Jimenez’s integrative approach to care.
Understanding the Impact of Motor Vehicle Accidents
Motor Vehicle Accidents (MVAs) expose the body to sudden, powerful forces beyond its capacity to absorb. Even low-speed collisions can strain or injure the spine, muscles, joints, and nerves. According to the National Highway Traffic Safety Administration, over 2.1 million people in the U.S. sustain injuries in car crashes annually, with soft tissue injuries being the most common (NHTSA, 2023). These injuries often include whiplash, back strains, herniated discs, and nerve compression, which can lead to chronic pain and mobility limitations if untreated.
Indirect Trauma and Its Consequences
Indirect trauma refers to injuries that result from the body’s reaction to the sudden forces of a collision, rather than direct impact. For example, the rapid back-and-forth motion of the neck during a rear-end collision can strain muscles, ligaments, and nerves, leading to whiplash-associated disorders (WAD). This condition often causes neck pain, stiffness, and headaches, which may not appear immediately (Apex Spine & Neurosurgery, 2024). Similarly, the spine’s natural curves can be disrupted, contributing to posture problems and increased stress on joints and muscles.
Back and neck pain are among the most commonly reported symptoms following a motor vehicle accident (MVA). The spine, a complex structure of vertebrae, discs, and nerves, is particularly vulnerable. Herniated discs, where the inner material of a spinal disc protrudes and presses on nearby nerves, can cause radiating pain, numbness, or weakness (Jimenez, 2024). Nerve damage, such as neuropraxia, can occur when nerves are stretched or compressed, resulting in tingling, muscle weakness, or loss of sensation. (Personal Injury Doctors, 2016).
Mobility and flexibility issues often arise as the body attempts to compensate for pain or stiffness. For instance, a person with lower back pain may alter their gait, resulting in uneven stress on the hips and knees. Over time, these changes can exacerbate joint pain and contribute to the development of degenerative conditions, such as arthritis. Posture problems, such as forward head posture or slouching, may also develop, particularly if pain discourages proper alignment and posture. (Jimenez, 2016).
Musculoskeletal Joint Pain Progression
Musculoskeletal joint pain often progresses due to untreated or poorly managed MVA injuries. For example, whiplash can lead to chronic neck pain if scar tissue forms in strained muscles or if spinal misalignments (subluxations) persist (Baystate Physical Therapy, 2024). Similarly, a herniated disc in the lumbar spine may cause sciatica, characterized by sharp pain radiating down the leg due to nerve compression. These conditions can limit range of motion, reduce strength, and impair daily activities, significantly affecting quality of life.
Citations:
National Highway Traffic Safety Administration. (2023). Traffic safety facts. www.nhtsa.gov/
Physical therapy is a non-invasive, evidence-based approach to treating injuries related to motor vehicle accidents (MVAs). It focuses on restoring mobility, reducing pain, and preventing long-term complications through a combination of manual therapy, therapeutic modalities, and targeted exercises. Texas Physical Therapy Specialists emphasize that PT programs are tailored to each patient’s specific injuries and needs, ensuring optimal recovery (Texas Physical Therapy Specialists, 2024).
Key Components of Physical Therapy
Manual Therapy: Techniques such as joint mobilization and soft tissue massage help reduce muscle tension, improve circulation, and restore joint function. These hands-on methods are particularly effective for addressing stiffness and pain in the neck and back (Apex Orthopaedics Spine & Neurology, 2024).
Pain-Relieving Modalities: Tools like electrical stimulation, ultrasound, and heat/cold therapy can alleviate pain and inflammation. For example, transcutaneous electrical nerve stimulation (TENS) uses low-voltage currents to block pain signals (Rocky Mountain Physical Therapy, 2024).
Stretching and Range-of-Motion Exercises: These exercises improve flexibility and restore normal joint movement. Gentle neck stretches, for instance, can counteract whiplash-induced stiffness (OneRehab, 2024).
Strengthening Exercises: Building muscle strength supports injured areas and prevents re-injury. Core exercises, such as planks, stabilize the spine, while leg exercises like squats enhance overall mobility (Breakthrough Physical Therapy, 2024).
Functional Training: Multi-joint, multi-muscle movements, such as lunges or rotational exercises, mimic daily activities, improving balance and coordination (Release Physical Therapy, 2024).
Customization of Treatment Plans
A physical therapist begins with a thorough evaluation, assessing the patient’s range of motion, strength, posture, and pain levels. Based on this assessment, they develop a personalized treatment plan. For example, a patient with whiplash may start with gentle stretches and progress to strengthening exercises as pain subsides. The duration of PT varies, typically ranging from a few weeks to several months, depending on the severity of the injury and the patient’s progress. (Georgia Spine & Orthopaedics, 2024).
In El Paso, Dr. Alexander Jimenez stands out as a leader in treating injuries related to motor vehicle accidents (MVAs). With over 25 years of experience as a chiropractor and board-certified family nurse practitioner, Dr. Jimenez integrates chiropractic care, functional medicine, and advanced diagnostics to address the complex needs of personal injury patients (Jimenez, 2024). His dual licensure enables him to bridge the gap between biomechanical and systemic health, providing a holistic approach to recovery.
Clinical Rationale and Diagnostic Assessments
Dr. Jimenez emphasizes the importance of correlating patient injuries with objective diagnostic findings. He employs advanced imaging techniques, such as X-rays and MRIs, to identify spinal misalignments, disc herniations, and soft tissue injuries. These tools are crucial for detecting subtle injuries, such as ligament tears or nerve compression, that may not be apparent in initial examinations (Jimenez, 2024). Dual-scope procedures, combining chiropractic and medical evaluations, provide a comprehensive view of the patient’s condition, enabling precise treatment planning.
For example, a patient with neck pain post-MVA may undergo motion and static palpation to assess spinal joint mobility, followed by an MRI to confirm a suspected herniated disc. Dr. Jimenez’s diagnostic assessments also include neurological evaluations to detect nerve damage, such as radiculopathy or peripheral neuropathy, which can cause symptoms like numbness or muscle weakness (Jimenez, 2018).
Balancing Medical and Legal Needs
In personal injury cases, Dr. Jimenez’s expertise extends beyond clinical care to legal documentation. He meticulously documents examination findings and treatment plans to support insurance claims and legal proceedings, ensuring patients receive fair compensation (Jimenez, 2017). His ability to translate complex medical findings into clear, legally admissible reports is particularly valuable in El Paso, where personal injury cases are common due to the high volume of traffic.
Treatment Protocols
Dr. Jimenez’s treatment protocols often include chiropractic adjustments to correct spinal misalignments, reduce nerve compression, and restore mobility. He complements these with physical therapy modalities, such as ultrasound and electrical stimulation, to manage pain and inflammation. Functional strength training, tailored to the patient’s needs, enhances recovery by improving stability and preventing re-injury (Jimenez, 2024).
Specific Physical Therapy Exercises for MVA Recovery
The type and severity of MVA injuries dictate the exercises prescribed in physical therapy. Below are examples of exercises commonly used to address back and neck pain, nerve damage, mobility issues, and posture problems.
Stretching Exercises
Neck Stretches: Gently tilting the head side to side or forward and backward can help relieve tension in the cervical spine. These are ideal for whiplash patients. (OneRehab, 2024).
Hamstring Stretches: Lying on the back and lifting one leg while keeping it straight stretches the lower back and hamstrings, improving flexibility (Sports Physical Therapy, 2024).
Range-of-Motion Exercises
Shoulder Rolls: Rolling the shoulders forward and backward enhances mobility in the upper back and neck, counteracting stiffness (Breakthrough Physical Therapy, 2024).
Spinal Twists: Seated or supine twists gently rotate the spine, improving lumbar mobility and reducing lower back pain (Texas Physical Therapy Specialists, 2024).
Strengthening Exercises
Core Bridges: Lying on the back with knees bent, lifting the hips strengthens the core and lower back, stabilizing the spine (Rocky Mountain Physical Therapy, 2024).
Planks: Holding a plank position builds core and shoulder strength, supporting proper posture (Release Physical Therapy, 2024).
Functional Training
Squats: Multi-joint squats improve leg and core strength, enhancing overall stability (Synergy Rehab, 2024).
Lunges: Forward or lateral lunges mimic walking and climbing, improving balance and coordination (Benchmark Physical Therapy, 2024).
Timing and Progression
It’s recommended to start physical therapy (PT) exercises within days of the accident, once acute pain subsides, to prevent stiffness and promote healing. Patients typically begin with low-impact stretches and progress to strengthening and functional exercises over the course of weeks or months. (Sports Physical Therapy, 2024).
Untreated MVA injuries can lead to chronic pain, reduced mobility, and degenerative conditions. Physical therapy helps prevent these outcomes by addressing inflammation, restoring function, and strengthening supportive muscles. For example, regular PT can reduce the risk of post-traumatic arthritis by maintaining joint mobility (Synergy Rehab, 2024). Dr. Jimenez’s combined method enhances prevention by integrating physical therapy (PT) with guidance on nutrition and overall health to address issues such as inflammation and metabolic imbalances. (Jimenez, 2024).
Motor vehicle accidents can cause a cascade of physical challenges, from indirect trauma and pain to mobility, flexibility, and posture issues. Physical therapy, with its focus on manual therapy, pain relief, and targeted exercises, is a vital tool for recovery. In El Paso, Dr. Alexander Jimenez’s expertise in chiropractic care, functional medicine, and diagnostic assessments ensures that MVA victims receive comprehensive, personalized treatment. By addressing both the medical and legal aspects of personal injury cases, Dr. Jimenez helps patients recover their health and regain their quality of life. If you’ve been in a car accident, consult a physical therapist or specialist like Dr. Jimenez to start your journey to recovery.
Can a push-pull workout routine be an option for individuals who want focused training on specific muscle groups and balanced muscle development throughout the body?
Push-Pull Strength Training
A “push-pull” workout is a training style in which you split your exercise routine into separate days dedicated to “push” exercises (targeting muscles like the chest, shoulders, and triceps) and “pull” exercises (targeting muscles like the back and biceps). This allows focused training on each muscle group by isolating their primary movement patterns—pushing away from the body or pulling towards it. The workout often accompanies a separate leg day to complete the full-body workout. This routine comes from bodybuilding. Bodybuilders use this method to maximize their workouts and rest periods. By splitting their workouts into push exercises one day and pull exercises another, they can work out more often without overtraining. (Castanheira R. P. M. et al., 2017)
Upper Body Push Exercises
These exercises involve all the movements that push the weights away from your body. These exercises typically focus on the quads, outer thighs, chest, shoulders, and triceps. (Collins P. 2009)
Pushups
Push-ups are a versatile bodyweight exercise that engages multiple muscle groups, including the chest, shoulders, triceps, and core.
Chest Presses
Chest presses are exercises that target the pectoral muscles (chest muscles).
They can be performed with various equipment and techniques, providing a comprehensive workout for the chest.
Chest Flies
Chest flies are a weightlifting exercise that targets the pectoral muscles (chest muscles).
They are performed by lying on a bench and extending the arms outward with weights in each hand.
The weights are then lowered in an arc motion until they are slightly below chest level before being raised back to the starting position.
Overhead Presses
An overhead press is a weight-training exercise that involves pushing a weight above your head.
Also known as a shoulder, military, or strict press.
Lateral Raises
Lateral raises are an isolation exercise that targets the lateral deltoid muscle on the shoulder’s side.
They raise the arms laterally (out to the sides) while slightly bending at the elbows.
Bent Arm Lateral Raises
A bent-over lateral raise is a weightlifting exercise that strengthens the rear deltoids, the muscles on the back of the shoulders.
It also works other upper and lower body muscles, including the trapezius, rhomboids, triceps, hamstrings, and lower back.
Front Raises
Front raises are a weight training exercise that targets the shoulder muscles.
They can also help build strength and stability in the upper body.
Dips
Dips are an upper-body exercise that uses your body weight to strengthen your triceps and chest.
Triceps Extensions
Triceps extensions are resistance exercises that target the triceps muscles in the back of the upper arm.
They involve extending the arms at the elbows while keeping the shoulders stationary.
Skull Crushers
Skull crushers are a weightlifting exercise that targets the triceps muscles in the upper arms.
They are performed by lying on a bench or floor, holding a weight (such as a dumbbell or barbell) overhead, and then lowering it towards the forehead while keeping the elbows slightly bent.
This exercise helps to strengthen and build muscle mass in the triceps.
Upper Body Pull Exercises
Pull exercises are movements where you are pulling the weight toward your body. These exercises primarily use the biceps, hamstrings, glutes, and back muscles. A routine set up in which you do a push routine one day and a pull routine the next without working the same muscles two days in a row.
Barbell Rows
Often referred to as a “bent-over row” due to the hinged position of your body during the movement.
A barbell row is a weightlifting exercise in which you bend over at the hips, grasp a barbell with an overhand grip, and pull the weight toward your stomach.
This exercise primarily targets the upper back muscles, including the latissimus dorsi, while also engaging the core and posterior chain muscles.
One Arm Rows
A variation of the bent-over row, a one-arm row, also known as a single-arm dumbbell row, is an upper-body exercise that targets the back muscles using a dumbbell and a bench.
Double arm rows
A “double arm row” is a rowing exercise in which you simultaneously pull a weight toward your body using both arms, typically with a barbell or dumbbell.
This exercise engages your upper back muscles, including the latissimus dorsi, trapezius, and rhomboids.
To effectively target the back muscles, you maintain a bent-over position. Essentially, it’s the opposite movement of a chest press, but you use both arms simultaneously.
Barbell High Rows
A barbell high row, also known as a wide row, is an exercise that uses a barbell to work the upper and mid back muscles.
Dumbell Pullovers
Dumbbell pullovers are a weightlifting exercise that targets the chest, back, and shoulder muscles.
Seated Rows with Resistance Bands
A “seated row with bands” is an exercise where you sit on the ground, loop a resistance band around your feet, and then pull the handles towards your chest, mimicking a rowing motion.
By squeezing the shoulder blades together, this motion primarily targets the upper back muscles, including the latissimus dorsi and rhomboids.
You are essentially performing a seated row movement using the tension of a resistance band instead of weights.
Lat Pulls with Resistance Band
Lat pulls with a resistance band are a back exercise that strengthens the latissimus dorsi muscles and can improve posture.
Back extensions
Back extensions are an exercise that strengthens and isolates the lower back muscles, also known as the erector spinae.
Seated Alternating Rows
A seated alternating row is an exercise that targets the upper back, biceps, and lats.
It can be performed using a resistance machine or with a band.
Renegade Rows
A renegade row is a full-body exercise that combines a plank with a dumbbell row.
It’s an advanced exercise that targets the upper body, back, shoulders, and core.
Biceps Curls
A bicep curl involves bending the arm at the elbow towards the body, strengthening the biceps, the large muscles in the front of the upper arm.
Home Equipment
Resistance bands and a quality pair of adjustable dumbbells are recommended for home training. These don’t take up much space and can be used for most upper-body exercises. To set up a more dedicated space for workouts, add a weight bench or a full home gym to increase your push-pull training options.
Benefits
Push-pull workouts are great for anybody, whether you’re a bodybuilder or just someone lifting weights to be strong and fit. This routine is usually spread out over three days of training, allowing for shorter workouts. These can help you stay committed despite a busy schedule and are easier than longer, total-body workouts. These exercises can also be done with a cable pulley system or resistance bands.
Day 1 might be a push upper body workout.
Day 2 might be a lower-body workout.
Day 3 might be the pull upper body workout.
First, push-pull workouts allow you to work your muscles without overstressing them. (Castanheira R. P. M. et al., 2017) Second, although they are more frequent, push-pull workouts are shorter, so you can do more because your other muscles are resting. Third, push-pull routines are more interesting and contain more variety, as they can be done in various ways.
Alternating Workouts
Trainers recommend changing workouts every 6-12 weeks to avoid hitting a plateau, which can delay weight loss (American Council on Exercise, 2001). For example, you could do a push-pull routine for a few weeks and then switch to a different training method, pyramid training. Then, return to total body workouts, which you can do up to 3 non-consecutive days a week. Circuit training may be an option because the quick workouts allow you to get your cardio in simultaneously. (Haltom R. W. et al., 1999) With so many different training methods, there’s no need to do the same workouts repeatedly.
Injury Medical Chiropractic and Functional Medicine Clinic
For those who are easily bored with weight training and prefer a variety of exercises, this can be a refreshing way to stay focused and avoid burnout. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to build optimal health and wellness solutions. We focus on what works for you to relieve pain, restore function, prevent injury, and help mitigate issues through adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal problems.
Transform Your Body
References
Castanheira, R. P. M., Ferreira-Junior, J. B., Celes, R. S., Rocha-Junior, V. A., Cadore, E. L., Izquierdo, M., & Bottaro, M. (2017). Effects of Synergist vs. NonSynergist Split Resistance Training Routines on Acute Neuromuscular Performance in Resistance-Trained Men. Journal of strength and conditioning research, 31(12), 3482–3488. doi.org/10.1519/JSC.0000000000001762
Haltom, R. W., Kraemer, R. R., Sloan, R. A., Hebert, E. P., Frank, K., & Tryniecki, J. L. (1999). Circuit weight training and its effects on excess postexercise oxygen consumption. Medicine and science in sports and exercise, 31(11), 1613–1618. doi.org/10.1097/00005768-199911000-00018
Is the clean and press recommended for intermediate-level weightlifters looking to increase strength and power?
Clean and Press
The clean and press is a power exercise that builds cardiovascular and muscular endurance, stamina, and strength. It focuses on strength and speed. (Soriano M. A., Suchomel T. J., & Comfort P. 2019) Individuals new to the clean and press should start light to learn the proper form. Once they master the technique, they should add weight until they reach the point where six to eight repetitions cause breathlessness. It is a great exercise to include in a circuit as part of a regular strength training program.
The Benefits
The clean and press work out several muscle groups.
The lower half of the movement strengthens the hips, glutes, and hamstrings.
The upper half targets the shoulders, chest, back, and arms.
Power training is important for athletes who need quick bursts in their sport, like sprinters or jumpers. (Sarabia J. M. et al., 2017) However, anyone at an intermediate lifting level can use power exercises to increase their heart rate to anaerobic levels, generating an increased calorie burn in their overall workout. Individuals must regularly pick up objects off the floor and place them in cabinets or shelves. The clean press can train the body to use the correct form.
Step-by-Step
Start with feet shoulder-width apart and hold the barbell around 2 inches from the shins.
Push the hips back and grab the barbell so the palms face the body and hands are shoulder-width apart.
Keep the hips down, chest lifted, eyes forward, and arms long.
Maintain core engagement and drive through the heels to pull the bar quickly up to the chest, just in front of the collarbone.
Keep the spine tall.
Be explosive and fast in the movement when pulling the bar, keeping it as close to the body as possible.
To pull the bar underneath the shoulders, shrug the shoulders up and point the elbows forward.
As soon as the bar reaches the chest, drive through the heels, press overhead, and straighten the arms and legs.
Keep the core tight.
Return to the starting position in a controlled manner.
Common Errors
Avoid the following errors to get the most from the exercise and prevent strain and injury.
Shifting Weight Forward
The weight should always remain on the heels during the cleaning and press.
Rounding the Back
The upper back should be straight and not rounded when lifting.
Grip Position
The grip should be no more than 2 inches wider than the shoulders.
If it is too wide, there is an increased risk of wrist pain, and if it is too narrow, shoulder joint strain.
Modifications and Variations
The clean and press can be practiced differently to meet an individual’s fitness level, which will also determine how much weight to lift.
Modification
Beginners can practice with an empty bar.
If possible, exercise in a room with a mirror to ensure the body is in the correct form.
Variation
The exercise can be performed with dumbbells or a barbell.
The barbell allows going a little heavier and provides stability.
The dumbbells encourage each side to work individually rather than the stronger side taking over for the weaker side.
A single-arm clean and press can be done with a dumbbell, adding a stability and balance challenge.
A clean press can be combined with leg exercises, such as squats or lunges, to superset the lower body.
A clean and press can also be used in upper body workouts to increase the heart rate.
For example, it can be used in a circuit-style workout:
Four minutes on the treadmill or elliptical.
Eight repetitions of clean and presses.
Four minutes on the treadmill or elliptical.
Eight repetitions of clean and press.
Perform for 15 to 20 minutes for a solid, complete workout.
Safety
It is recommended that individuals consult a doctor or physical therapist if they have issues with their ankles, knees, hips, wrists, shoulders, neck, or back, as the exercise involves multiple joints. It is not recommended during pregnancy.
Injury Medical Chiropractic and Functional Medicine Clinic
Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Exercise Prescription
References
Soriano, M. A., Suchomel, T. J., & Comfort, P. (2019). Weightlifting Overhead Pressing Derivatives: A Review of the Literature. Sports medicine (Auckland, N.Z.), 49(6), 867–885. doi.org/10.1007/s40279-019-01096-8
Calatayud, J., Colado, J. C., Martin, F., Casaña, J., Jakobsen, M. D., & Andersen, L. L. (2015). CORE MUSCLE ACTIVITY DURING THE CLEAN AND JERK LIFT WITH BARBELL VERSUS SANDBAGS AND WATER BAGS. International journal of sports physical therapy, 10(6), 803–810.
Sarabia, J. M., Moya-Ramón, M., Hernández-Davó, J. L., Fernandez-Fernandez, J., & Sabido, R. (2017). The effects of training with loads that maximise power output and individualised repetitions vs. traditional power training. PloS one, 12(10), e0186601. doi.org/10.1371/journal.pone.0186601
For many individuals, getting on the floor to do crunches or other exercises can be difficult due to medical conditions, age, and injuries. Can engaging in chair abdominal exercises at home, work, or anywhere a chair is available help strengthen the upper, lower, and oblique abdominal muscles?
Chair Abdominal Exercises
Chair abdominal exercises are essential for strengthening the core, maintaining healthy flexibility, mobility, posture, and injury prevention. Incorporating abdominal exercise into one’s day can be easy, regardless of schedule or fitness level. Various exercises are designed to be performed while seated, making them accessible to everyone, including those with mobility issues or new to exercise.
Benefits
Building and maintaining a solid core is essential for overall health, posture, and daily activities, especially as the body ages. A strong core maintains body balance and stability, prevents falls, protects individuals from back pain, and makes lifting, bending, and walking easier. It allows individuals to stay independent and active. The abdominal muscles are one part of the core, which includes muscles in the back, glutes, pelvic floor, and diaphragm. These are important for keeping the body upright and stable, protecting the spine and organs, and assisting with movements between the ribcage and pelvis. Adding abdominal exercise workouts to a fitness routine is one way to improve overall core strength and stability. Chair-based exercises are convenient and accessible as individuals don’t need specialized machines or equipment, just a sturdy chair and some space. (Frizziero A. et al., 2021)
Chair Workout
Chair abdominal exercises are ideal gentle exercises for older individuals who need to increase their strength and mobility. Because chairs provide stability and safety, these exercises focus on seated movements and are intended for those with limited mobility. Chair abdominal exercises can be adapted and modified to individual preferences and needs, preparing the body for more advanced standing exercises. They improve the ability to perform daily tasks and increase joint mobility, muscle strength, and coordination. To prevent injuries, each exercise session should begin with a warm-up and end with a cool-down.
A warm-up could be gentle seated marches, shoulder rolls, and deep breathing exercises.
A cool-down can include seated stretches, focusing on the back, neck, and legs to help the body recover and prevent stiffness.
It is recommended that patients talk to a healthcare provider first if they have limited mobility or chronic health issues. Here are some sample exercises.
Sitting Knee Lifts
Sit on the edge of the chair with your back straight.
Lift your knees toward your chest, engaging the upper abs.
Lower them slowly back down.
Repeat for 10 to 15 reps.
Beginners lift one knee at a time.
Lower it and repeat with the other leg.
Sitting Crunches
Sit on the edge of the chair.
Lean back slightly.
Place hands behind your head.
Crunch forward, bringing the chest toward your knees.
Return to the starting position.
Repeat for 10 to 15 reps.
Beginners can sit more on the chair and hold the seat for stability.
Reduce the range of motion when crunching the chest toward the knees.
Sitting Leg Lifts
Sit on the edge of the chair with the back straight.
Extend your legs in front of you and lift them together, engaging the lower abdominals.
Lower them back down slowly.
Repeat for 10 to 15 repetitions.
Beginners sit back on the chair and grip the sides.
Lift one leg and hold for a count before lowering.
Switch legs.
Sitting Scissor Kicks
Sit on the edge of the chair and lean back slightly.
Extend your legs in front.
Alternate lifting each leg up and down in a scissor motion.
Perform for 30 seconds to one minute.
Beginners tap one heel on the floor between lifts to reduce abdominal tension.
Sitting Side Crunches
Sit on the edge of the chair with the back straight.
Lift one knee toward the chest while bringing the opposite elbow toward the knee, engaging the obliques.
Alternate for 10 to 15 reps per side.
Beginners, keep your feet flat on the floor with your hands behind your head.
Gently bend to the side, return to the center, and bend to the other side.
Sitting Bicycle Crunches
Sit on the edge of the chair and lean back slightly.
Lift the feet off the ground.
Alternate bringing each knee toward the opposite elbow in a pedaling motion.
Perform for 30 seconds to one minute.
For beginners, keep the heel gently on the ground while you crunch on the opposite side.
For a challenge, slow the motion and hold each twist a few seconds longer to create more tension. (Krzysztofik M. et al., 2019)
Progress
For beginners, start with the easier versions and perform fewer repetitions and shorter durations if needed. Focus on maintaining proper posture and form. As the body gets stronger, increase the number of repetitions or extend the duration of each exercise. Once comfortable, try more challenging chair exercises. Chair abdominal exercises are a simple, effective way to strengthen the core, improve posture, and support overall health. Regularly doing these exercises as part of a well-rounded routine can build a solid core without special equipment. Remember to listen to the body and progress at your own pace to more challenging variations over time to keep building strength.
Injury Medical Chiropractic and Functional Medicine Clinic
Achieving and maintaining fitness requires consistent work and development. Retraining the body and maintaining its optimal health requires daily efforts through exercise. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop an optimal health and wellness solution. We focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other medical professionals to integrate a treatment plan to resolve musculoskeletal issues.
Core Exercises and Back Pain
References
Frizziero, A., Pellizzon, G., Vittadini, F., Bigliardi, D., & Costantino, C. (2021). Efficacy of Core Stability in Non-Specific Chronic Low Back Pain. Journal of functional morphology and kinesiology, 6(2), 37. doi.org/10.3390/jfmk6020037
Krzysztofik, M., Wilk, M., Wojdała, G., & Gołaś, A. (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International journal of environmental research and public health, 16(24), 4897. doi.org/10.3390/ijerph16244897
Can incorporating an ab roller help individuals achieve their fitness goal of building stronger core muscles?
Ab Roller
An ab roller is exercise equipment that helps build core strength and stability by engaging the core, including the abs, obliques, and lower back. It’s a small, robust wheel with handles on each side that glides along surfaces. An ab roller makes an excellent addition to any workout routine and benefits those who do not have an established workout routine. Strengthening the core muscles will help in other areas, whether achieving further exercise goals or reducing injuries. It works by holding on to the handles and rolling the entire body forward over the wheel, improving abdominal strength and endurance while activating the shoulders, arms, and upper back muscles. These movements target different areas, including the obliques, rectus abdominis, and serrated anterior muscles.
Benefits
Enhanced Core Muscle Strength
The primary benefit of using an ab roller is improved core strength, which can help build a solid foundation for various other exercises and physical activities that might be done daily. The body uses its core when moving other muscle groups. Strengthening core muscles increases sports performance, speed, and consistency.
Decrease Injury Risks
Building a strong abdominal core will help stabilize other body areas, such as hip flexors and hamstrings, ultimately reducing the likelihood of injuries. (Huxel Bliven, K. C. and Anderson B. E. 2013) This improved strength and stability is especially beneficial as a strong core can help reduce the chance of an exercise, sports, or work-related injury.
Posture Improvement
Most of us know posture is important but may not realize it (Wilkes C. et al., 2017). A healthy posture can help reduce back pain and even boost energy levels. Performing regular abdominal workouts using an ab roller helps to reinforce proper posture. Healthy posture is more than just standing up straight—it involves incorporating core abdominal activity to help strengthen the muscle endurance of the hips and trunk regions, enabling individuals to stand up straight without much effort.
Tips and Advice
It is important to introduce an ab roller gradually into a workout regimen. Here are a few tips for incorporating one.
Duration
As a beginner, start by trying to do one to two sets with six to 10 repetitions. Individuals may notice that their muscles are sore after doing this for the first time. If the soreness is too much, cut back for the next workout and ease into it more gradually. After a few weeks, the body will start getting used to the movement and may be ready to level up to two to four sets. Speed and performing the exercise as fast as possible is not the goal. Individuals should focus on slow but steady motions, core stability, and proper form. Rushing through a workout could increase the chance of an injury.
Frequency
When starting an ab roller workout, the recommendation is to do it once or twice a week, ideally combined with other workouts like walking, running, swimming, or cycling. This will allow the body to get used to the motion. Because this exercise is difficult and requires balance, some may need to adjust to the training, which is perfectly normal.
Intensity
How intense individuals go with the ab roller depends on current activity and fitness level. It takes time to adapt to this particular exercise. For a beginner, start at a mild intensity by kneeling on the ground. As the core gets used to the motion, individuals can progress to putting their legs straight and omit kneeling. This advanced motion will incorporate posture, strength, endurance, and proprioception.
Injury Medical Chiropractic and Functional Medicine Clinic
Ask a qualified fitness coach or personal trainer if you are unsure where to begin. As with any exercise or fitness program, always talk with your healthcare provider. At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you to relieve pain, restore function, and prevent injury. Regarding musculoskeletal pain, specialists like chiropractors, acupuncturists, and massage therapists can help mitigate the pain through spinal adjustments that help the body realign itself. They can also work with other associated medical professionals to integrate into a treatment plan to improve the body’s flexibility and mobility and resolve musculoskeletal issues.
Core Exercises and Back Pain
References
Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. doi.org/10.1177/1941738113481200
Wilkes, C., Kydd, R., Sagar, M., & Broadbent, E. (2017). Upright posture improves affect and fatigue in people with depressive symptoms. Journal of behavior therapy and experimental psychiatry, 54, 143–149. doi.org/10.1016/j.jbtep.2016.07.015
Can incorporating explosive strength training help develop power for athletes and sports enthusiasts who need to generate maximum energy quickly?
Explosive Training
Explosive strength training exercises help develop power and athletic abilities by challenging the nervous and muscular systems. The focus is on the number of sets, repetitions, and rest periods to maximize gains. Explosive exercises typically use fewer repetitions 3–6 and more sets 3–5 to allow for maximum power output. Adequate rest periods, 2–3 minutes, are allotted between sets to prevent fatigue and reduce the risk of injury. Explosive training combines strength and speed to increase an individual’s power output and can be helpful for various sports, including track and field, court sports, cycling, and football.
Exercises
Explosive strength training uses large muscle movements that can include:
Squats
Power cleans
Weighted or unweighted vertical jumps
Heavy ball throws
Hill sprinting
Smaller muscle exercises can also build power, but results may be limited. These can include:
Bench presses
Pushups
Sample Exercises
Training exercises to develop power include:
Sprints
Agility drills
Weighted step ups
Overhead walking lunges
Plyometrics
Squats
Explosive training exercises should be selected to match individual fitness and sports goals. Exercise choices should simulate the movement patterns specific to the sport. Explosive training is unlikely to lead to injury if you train slowly, listen to your body for signs and symptoms of injury, and work with a qualified professional. Some evidence suggests that regularly engaging in explosive strength training can decrease the risk of injury.
Explosive strength exercises are movements that require an athlete to produce maximum or near-maximum output in a short time.
Explosive training aims to build enough power to ultimately move heavy weights quickly.
It is recommended to start with light weights and use slow, controlled movements.
The amount of weight used during a workout and the speed at which they are lifted should be increased over several weeks and training sessions.
Benefits
Research supports that explosive speed and strength exercise builds power but is more effective when combined with other training. For example, in a study, researchers showed that a mixed maximal and explosive strength training program was more effective than traditional approaches like circuit training in increasing overall fitness and adaptive processes that are helpful when increasing training loads, such as runners training for a marathon. (Taipale, R. S. et al., 2014) Other reports suggest that to maximize strength, power, and speed, a combination of heavy and light explosive exercise provides optimal results compared to training only in one style. (Baker D. 2003) The first training phase should focus on increasing maximum strength and building a solid foundation to maximize power output or movement speed. The second phase is devoted to power and speed training. (DeWeese B. H. et al., 2015)
Programs
The first five weeks of a 12-week training program to increase power and speed may consist primarily of heavy strength training. The next six weeks would consist of heavy and high-power explosive exercise training, and the final week would be high-power movements. Individuals are recommended to work with a coach or personal trainer specializing in this type of training when developing a program. A qualified professional can choose sport-specific exercises that will help improve performance. Correct form is essential for safety. A professional trainer can observe alignment throughout each exercise and provide adjustments and tips for safety and efficiency.
Injury Medical Chiropractic
At Injury Medical Chiropractic and Functional Medicine Clinic, we focus on what works for you and strive to create fitness and better the body through research methods and total wellness programs. These programs use the body’s ability to achieve improvement goals, and athletes can condition themselves to excel in their sport through proper fitness and nutrition. Our providers use an integrated approach to create personalized programs, often including Functional Medicine, Acupuncture, Electro-Acupuncture, and Sports Medicine principles.
Chiropractic Sport Rehabilitation
References
Taipale, R. S., Mikkola, J., Salo, T., Hokka, L., Vesterinen, V., Kraemer, W. J., Nummela, A., & Häkkinen, K. (2014). Mixed maximal and explosive strength training in recreational endurance runners. Journal of strength and conditioning research, 28(3), 689–699. doi.org/10.1519/JSC.0b013e3182a16d73
Baker D. (2003). Acute effect of alternating heavy and light resistances on power output during upper-body complex power training. Journal of strength and conditioning research, 17(3), 493–497. doi.org/10.1519/1533-4287(2003)017<0493:aeoaha>2.0.co;2
DeWeese, B. H., Hornsby, G., Stone, M., & Stone, M. H. (2015). The training process: Planning for strength–power training in track and field. Part 2: Practical and applied aspects. Journal of Sport and Health Science, 4(4), 318–324. doi:10.1016/j.jshs.2015.07.002
Can incorporating stretches and exercises help relieve pain and provide more support for individuals with knee pain?
Knee Strengthening
The knee is the largest joint connecting the shin and thigh bones. Its cartilage, muscles, ligaments, and nerves all play a role in maintaining the joint’s health and movement. Individuals of all ages can experience knee pain, but it is more common in those with labor-intensive jobs, arthritis, and athletes. A healthcare provider will prescribe targeted stretches and exercises for individuals with pain, inflammation, or a health disorder that affects the strength of their knees to relieve knee pain while strengthening the muscles around the joint. Knee stretches and exercises are great for those with sore knees and knee pain or stiffness, but they can also be used as preventative medicine.
Exercise Benefits
Doing knee-strengthening exercises can significantly improve joint health. The benefits associated with exercises include (Zeng C. Y. et al., 2021)
Avoid curving the spine to get closer to the thigh during the stretch. The key is not how far you can bend down but getting a deep stretch. Individuals not yet flexible enough to go all the way down should bend until comfortable but can still feel the stretch in their hamstrings. With practice and time, flexibility will improve. This stretch should be felt in the hamstrings.
Step Exercises
Step exercises, or step-ups, involve using a platform at least 6 inches high. To perform the exercise:
Put one foot onto the platform and use that leg to lift the other foot off the floor.
Hold the position with the foot hanging loosely for 3 to 5 seconds, then place the foot back on the floor.
Avoid locking the knees when stepping up on the platform. Locking the knees switches off the muscles that need strengthening (American Academy of Orthopaedic Surgeons, 2009). Step exercises work out various areas of the leg. Individuals should feel this exercise in the thigh, hip, and buttocks.
Post-Exercise Stretching
Post-exercise stretching is vital in physical rehabilitation and strengthening. Stretching after exercise, individuals can (Afonso J. Clemente. et al., 2021)
Relieve and reduce soreness.
Expedite recovery times.
Increase range of motion.
Strengthen the knees more quickly and effectively.
Post-exercise stretches for knee pain and weakness can include:
Quadricep Stretch
This stretch targets the quad muscles located in the thighs. To perform this stretch:
Stand with the feet planted flat on the floor, spaced the same width as the shoulders.
Bending the left knee, grab the foot with the left hand and pull the heel toward the buttocks.
Hold for 5 to 10 seconds.
Repeat on both sides.
What to Avoid
There is no need to pull the heel too far into the buttocks. The goal is to feel a deep stretch. Pushing it too far can lead to injury. (Lee J. H. et al., 2021)
Toe Touches
Toe touches will help stretch calve muscles and hamstrings. To perform this stretch:
Sit on the floor with the legs straight out in front.
Bend the body over the legs at the hips, reaching for the toes in front while maintaining a straight back.
Relax the shoulders and keep them away from the ears.
Once touching the toes, hold the stretch for 15 seconds.
What To Avoid
Individuals who cannot yet touch their toes should perform the same steps and reach only as far as is comfortably possible. Over time, flexibility will improve. (Lee J. H. et al., 2021)
Injury Medical Chiropractic Clinic
These are examples of exercises and stretches that a physical therapy and chiropractic team may prescribe. Each case is different and requires reviewing individual medical history and physical examination to determine the proper treatment program. Injury Medical Chiropractic and Functional Medicine Clinic works with primary healthcare providers and specialists to develop a personalized treatment program through an integrated approach to treating injuries and chronic pain syndromes, improving flexibility, mobility, and agility to relieve pain and help individuals return to normal activities. If other treatments are needed, Dr. Jimenez has teamed up with top surgeons, clinical specialists, medical researchers, and rehabilitation providers to provide the most effective treatments.
Knee Pain Rehabilitation
References
Zeng, C. Y., Zhang, Z. R., Tang, Z. M., & Hua, F. Z. (2021). Benefits and Mechanisms of Exercise Training for Knee Osteoarthritis. Frontiers in physiology, 12, 794062. doi.org/10.3389/fphys.2021.794062
Kothawale S. and Rao K. (2018). Effectiveness of positional release technique versus active release technique on hamstrings tightness. Int J Physiother Res., 6(1), 2619-2622. doi.org/https://dx.doi.org/10.16965/ijpr.2017.265
Wang, H., Ji, Z., Jiang, G., Liu, W., & Jiao, X. (2016). Correlation among proprioception, muscle strength, and balance. Journal of physical therapy science, 28(12), 3468–3472. doi.org/10.1589/jpts.28.3468
Afonso, J., Clemente, F. M., Nakamura, F. Y., Morouço, P., Sarmento, H., Inman, R. A., & Ramirez-Campillo, R. (2021). The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Frontiers in physiology, 12, 677581. doi.org/10.3389/fphys.2021.677581
Lee, J. H., Jang, K. M., Kim, E., Rhim, H. C., & Kim, H. D. (2021). Effects of Static and Dynamic Stretching With Strengthening Exercises in Patients With Patellofemoral Pain Who Have Inflexible Hamstrings: A Randomized Controlled Trial. Sports health, 13(1), 49–56. doi.org/10.1177/1941738120932911
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