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.
In the following podcast video article, Dr. Alex Jimenez, a chiropractor in El Paso, TX, and Daniel (Danny) Alvarado, owner of PUSH Fitness Center in El Paso, TX, discuss the three points of weight loss. Excess weight and obesity are associated with metabolic syndrome and a variety of other health issues. Metabolic syndrome is a cluster of risk factors that can ultimately increase the risk of developing diabetes, stroke, and diabetes, among other complications. Dr. Alex Jimenez and Daniel Alvarado discuss how weight loss can be a safe and effective way to improve metabolic syndrome as well as overall health and wellness. Decreasing or eliminating sugar and carbohydrate consumption, increasing the consumption of proteins, �good� fats, and vegetables, as well as engaging and participating in exercise and physical activity can ultimately help promote weight loss to improve metabolic syndrome and a variety of other health issues. Furthermore, Dr. Alex Jimenez and Daniel Alvarado discuss how they can help people with excess weight and obesity achieve their weight loss goals by encouraging and motivating them through every step of the way. Weight loss is essential for people with metabolic syndrome to achieve overall health and wellness. � Podcast Insight
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share us.
Thank You & God Bless.
Daniel Alvarado & Dr. Alex Jimenez
Metabolic syndrome is a cluster of risk factors that can ultimately increase the risk of developing a variety of health issues, including heart disease, stroke, and diabetes, among other problems. Central obesity, high blood pressure, high blood sugar, high triglycerides, and low HDL or good cholesterol levels are the 5 risk factors associated with metabolic syndrome. Having at least three of the five risk factors may suggest the presence of metabolic syndrome. Dr. Alex Jimenez, Alexander Jimenez, Truide Torres, Kenna Vaughn, and Astrid Ornelas explain the 5 risk factors associated with metabolic syndrome, in further detail, as they recommend diet and lifestyle modification advice and guidelines, such as the ketogenic diet or the keto diet, as well as demonstrate the biochemical and chemical pathways that the body goes through during ketosis to help people with metabolic syndrome improve their overall health and wellness. From eating good fats and staying hydrated to exercise and better sleep, Dr. Alex Jimenez, Alexander Jimenez, Truide Torres, Kenna Vaughn, and Astrid Ornelas discuss how diet and lifestyle modifications, such as the ketogenic diet or keto diet, can help improve the 5 risk factors associated with metabolic syndrome to prevent the risk of developing a variety of other health issues, including heart disease, stroke, and diabetes. � Podcast Insight
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share us.
Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
Everybody has a backstory. It is not easy. We got to PUSH Hard. It is not EASY…Dr. Alex Jimenez, a chiropractor in El Paso, TX, talks to Daniel (Danny) Alvarado, owner of the PUSH Fitness Center, about the importance of nutrition, diet, and fitness. Stress is the body’s natural response to any physical, mental, and emotional response. Although too much stress can be harmful, getting the right amount of stress is essential for survival. Dr. Alex Jimenez and Daniel Alvarado discuss how stress is the fundamental basis for inspiration and motivation. The PUSH Fitness Center was first created by Danny to help people achieve their optimal health and wellness goals. Hard-work and pushing towards your goal are essential for every individual. Danny discusses how he chooses to inspire and believe in his athletes in order to help them become the best person they can be. Nutrition, diet, and fitness can help prevent a variety of health issues, including metabolic syndrome, diabetes, stroke, and heart disease. Dr. Alex Jimenez, a chiropractor in El Paso, TX, and Daniel (Danny) Alvarado demonstrate how stress, inspiration, and motivation in people can support the hard work and the extra “push” they need to improve themselves, achieve their goals, and improve overall health and wellness. – Podcast Insight
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share with us.
Thank You & God Bless.
Daniel Alvarado
Dr. Alex Jimenez
Metabolic syndrome is a collection of risk factors that can ultimately increase the risk of developing a variety of health issues, including heart disease, stroke, and diabetes, among other problems. Central obesity, high blood pressure, high blood sugar, high triglycerides, and low HDL are the 5 risk factors associated with metabolic syndrome. Having at least three of the five risk factors may suggest the presence of metabolic syndrome. Dr. Alex Jimenez and Dr. Mario Ruja explain the 5 risk factors associated with metabolic syndrome, in further detail, as they recommend diet and lifestyle modification advice and guidelines to help people with metabolic syndrome improve their overall health and wellness. From eating fiber and staying hydrated to exercise and better sleep, Dr. Alex Jimenez and Dr. Mario Ruja discuss how diet and lifestyle modifications can help improve the 5 risk factors associated with metabolic syndrome to ultimately prevent the risk of developing a variety of other health issues, including heart disease, stroke, and diabetes. � Podcast Insight
If you have enjoyed this video and/or we have helped you in any way
please feel free to subscribe and share us.
Thank You & God Bless.
Dr. Alex Jimenez RN, DC, MSACP, CCST
Everyday exercises that increase the strength of the abdomen/core along with the back muscles will optimize your body to resist spinal injuries.
Your spine goes through a lot each day. It provides structural support and houses the central nervous system that carries impulses from the brain throughout the body. When it doesn’t work as it is supposed to, the entire body can be affected. Chiropractic has long been praised as a way to keep the back healthy.
The spine is the primary support for the body. When it breaks down, the body suffers. Regular chiropractic care keeps the spine properly aligned, which keeps the body in proper alignment.
Chiropractic helps with joint health as well as the health of the related muscles and ligaments. Your chiropractor can also recommend stretching and strength-building exercises to help keep your spine strong and in optimal form.
Try the following everyday exercises as the day progresses.
Rotate the shoulders, forward and back.
Turn the head slowly from side to side.
Imagine an airplane taking off, just over your right shoulder. Feel the neck stretch, and follow the plane as it goes up, around and down, until it disappears behind the other shoulder. Reverse and do the same from the left side.
When there is a break or pause in your day waiting at the elevator or for a traffic light to change pull in the abdominal muscles, tighten and hold for 8 seconds without breathing. Relax and increase the count gradually when you feel ready. After a week or so, practice breathing the way you normally do with your abdomen flat and contracted. Try this when you sit, stand, and walk.
Before rising out of bed in the morning, push your head against the pillow and hold for 6 seconds. This strengthens the neck muscles and helps you wake up.
Chiropractic helps keep the spine flexible and loose to prevent injury/s. A strong flexible spine reduces the chances of a misaligned back and could experience pain.Your quality of life will greatly improve being more flexible and mobile.
Continued Everyday Exercises
As you get ready for your day, brushing teeth or shaving, pull in the abdominal muscles and hold them as hard as you can.
Make a habit of starting your day holding stomach muscles in.
In the car, waiting in traffic make the most of it, grab the steering wheel on either side of the wheel at three o’clock and nine o’clock. Try to pull the wheel apart and hold it for a few seconds. Then do the same but push inward. You can also push with your palms against the roof. Also push against your knees using the muscles in your forearms, chest, and abdomen.
Waiting for an elevator, push your toe against the bottom of a wall and hold. You should feel it in your rear, abdomen and low back.
You can strengthen your grip and arms by squeezing a solid object like an office landline phone receiver and then let go and repeat.
While talking on the phone, stand over your desk waste-basket with legs straight, squeeze in using the muscles in your legs and hips.
You can also choose to do some exercises that can be done anywhere and in public.
Chiropractic Improves Posture
Proper posture is beneficial for the entire body. Proper alignment keeps the muscles working correctly and in strong fashion. This prevents over wear and tear on the joints surface and keeps the muscles working effectively and efficiently. Good posture prevents injury and helps with organ function.
Chiropractic optimizes overall health by keeping the body balanced and in tip-top form. Many think that its only purpose is to treat back pain, but it actually focuses on total body wellness.
Reduce Excessive Foot Pronation with Custom Foot Orthotics
NCBI Resources
Having healthy body composition means�there needs to be more lean body mass i.e.�muscle mass�and less body fat.�Strength training/CrossFit�helps by raising the�metabolic rate�while lowering body fat. The increased muscle strength helps maintain correct posture and body mechanics in whatever you do.
Physical activity reduces the chance of injury while increasing physical performance like being able to climb stairs or carry groceries with added confidence.
You might not think it, but weight lifting and spine strengthening exercises can help reduce back pain. Remember the point of this type of weight lifting is not to build up the muscles like a bodybuilder but is to develop:
Core strength
Spine strength
Body strength
The muscles in the back keep the spine moving and functioning properly. When the spine or abdominal muscles are weak this creates a higher probability of a back strain or injury. Having strong, healthy spine muscles are important because they function in maintaining correct posture, which in some cases, causes chronic back pain because of poor posture.
If�only one part of the body is strengthened like the back is not enough. Therefore strengthening the rest of the body is a must. These include the body’s core and leg muscles. Total body strength will reduce back pain and can help perform regular activities, like lifting heavy objects much easier, with more confidence and with a lesser probability of injury.
Spine strengthening exercises benefits
Most important reasons are they:
Prevents future back injuries
Stabilizes the spine
Helps the spine move properly
Help maintain correct posture
Increases muscle tone
Teaches correct body mechanics
Helps build bone this is especially beneficial for those with osteoporosis or at risk of developing it
A personal trainer or sports chiropractor can help start a spine strengthening regimen. They will teach:
Simple
Specific
Strengthening
Weight lifting exercises.
A physical therapist can also develop a custom weight lifting/strength�exercise�program for optimal spine health and for reducing pain.
Most workout regimens incorporate a combination of weight lifting with actual weights/exercise machines and strengthening exercises/calisthenics with the body’s weight as the resistance for maintaining a healthy strong spine.
Here are a few weight lifting and back strengthening exercises that can help decrease and prevent back pain.
Talk to a doctor or chiropractor before beginning any exercise program. Remember to listen to your body and stop right away if there is something off.
Push-ups
Push-ups help strengthen the:
Back
Chest
Arms
Core muscles
Your own body weight is the resistance.
To do this:
Position the body in a straight line from head to toe, the face looking down.
Hands should be wider than shoulder-distance apart. Walk the hands out so they are slightly higher than the shoulders
Keep the balance on toes and hands, with a straight back, lower the body to the floor by slowly bending the elbows until at a 90-degree angle.
Push up using arm upper back, and chest muscles.
Do 3 sets of 10 every day. As the strength increases do more reps.
Chest Flyes
Chest flies are excellent for building muscle in the:
Upper back
Chest
Dumbbells or a weight machine can be used for this exercise. To do this:
Lie on the floor with the knees bent and the feet flat on the ground.
Extend the arms out to either side of the body, and let them rest on the floor.
With a dumbbell in each hand, raise the dumbbells until they meet at the top at the same time, and keep a slight bend in the elbows.
Lower the hands to the ground, and repeat.
Do this exercise 15 times 3 times a week. With added strength add more reps.
Lateral Raises
Lateral raises help strengthen the entire back. All that is needed is a set of dumbbells. To do this move:
Stand or sit with the feet equal hip-distance apart. Arms are at the side.
With a dumbbell in each hand and a slight bend in the elbows, raise the arms to the side until shoulder height. Keep the core engaged during the movement.
Once at shoulder height, slowly lower the dumbbells, and repeat.
Repeat this exercise 15 times 3 times a week. As strength increases add more reps.
These exercises should be performed slowly with a gradual build-up to more complex movements and adding more weight. Remember to breathe naturally. If you hold your breath during exercise, it can cause tension in the�muscles, which can worsen any pain or create new injuries.�Before adding weight or new spine strengthening exercises, talk to a doctor about exercising with back pain. They will let you know if there are certain movements or positions that should be avoided.
Weight lifting exercises done incorrectly can lead to more back pain and added injuries. If there is any pain while doing these exercises, stop and call a doctor, chiropractor or physical therapist right away.
As El Paso�s Chiropractic Rehabilitation Clinic & Integrated Medicine Center,�we passionately are focused on treating patients after frustrating injuries and chronic pain syndromes. We focus on improving your ability through flexibility, mobility and agility programs tailored for all age groups and disabilities.
Back Pain Chiropractic Care | El Paso, Tx
NCBI Resources
It can be tempting to not exercise with a spinal condition. But remember that if there is no movement at all, you could make the pain worse. Knowing what your body can handle and sticking to a workable schedule, these healthy steps will relieve you and help with back pain.
Cycling is a great cardiovascular workout, building strength, stamina, and balance. However, it can be tough on the body, especially if you put in a lot of miles. This is true of any activity that is repetitive, though. Certain muscles can become tense and others that aren�t used become weaker. This can cause your spine to become misaligned. Bending over the handlebars can also cause back pain as well as wrist, neck and shoulder pain and affect your posture if you remain in that position for long stretches or are not using proper form. Chiropractic for cyclists can help combat these effects and keep your body in alignment.
Hip and Knee Pain
Cycling puts a lot of strain on your lower body, particularly the hips and legs. The more developed these muscles get, the tighter they can become if you aren�t stretching before and after your ride (and getting regular chiropractic care).
Inflammation and stiffness of the sacroiliac joint are very common with cyclists. It can cause a significant decrease in range of motion and flexibility, not to mention cause pain. This issue can really affect your ride. The stress that occurs in this area can affect nearby large joints, such as the knees. Chiropractic can release those joints and address any issues associated with it.
Lower Back Out of Alignment
Spending a lot of time hunched over your handlebars can cause your back muscles to become stretched out. When you combine that with hunching over a desk or computer all day, it can leave you with a misaligned spine.
The tight muscles of the lower body, including hip flexors and hamstrings, work against the stretched out back muscles to weaken the spinal support. Once your spine is misaligned, it can lead to back pain, hip pain, and make it difficult for you to ride effectively or comfortably.
Getting good, regular chiropractic adjustments, along with some core strength exercises, stretching and exercises to increase the range of motion, you can get your spine aligned � and keep it that way. It is also worth mentioning that proper bike fit is absolutely integral to keeping your spine and body healthy and aligned.
Numb, Tingling Hands
Numb, tingling hands are very common among cyclists. There are several reasons that this can occur, but the most common culprits are stress on the upper back from riding in a hunched position, or wrist issues that come from the stress of supporting your upper body as you are hunched over, and from holding the handlebars.
Proper bike fit can go a long way in preventing this, as does maintaining proper form and technique while riding. This will help you avoid compression, undue stress, and overreaching so that your arms are in a more natural, comfortable position. Your chiropractor can help alleviate the pain and correct the condition with spinal manipulation and other techniques applied to the joints.
Chiropractic is exceptional for cyclists because it not only addresses structural issues in the body, it also provides whole body care. Your chiropractor may recommend certain exercises and stretches, supplements, and lifestyle changes to help improve your ride and help you live a healthier life. You will combat the strain that the sport puts on your body and learn powerful techniques for avoiding injury.
If you are a regular cyclist, whether you ride competitively, ride with a group, or bike to work, you will find that your body will respond very well to chiropractic treatments. When performed regularly, you will find that your body will get stronger and your posture will be better. You will feel better too.
Labrum Tear Hip Treatment El Paso, TX Chiropractor
IFM's Find A Practitioner tool is the largest referral network in Functional Medicine, created to help patients locate Functional Medicine practitioners anywhere in the world. IFM Certified Practitioners are listed first in the search results, given their extensive education in Functional Medicine
