Back Clinic Health Team. The level of functional and metabolic efficiency of a living organism. In humans, it is the ability of individuals or communities to adapt and self-manage when facing physical, mental, psychological, and social changes in an environment. Dr.Alex Jimenez D.C., C.C.S.T, a clinical pain doctor who uses cutting-edge therapies and rehabilitation procedures focused on total health, strength training, and complete conditioning. We take a global functional fitness treatment approach to regain complete functional health.
Dr. Jimenez presents articles both from his own experience and from a variety of sources that pertain to a healthy lifestyle or general health issues. I have spent over 30+ years researching and testing methods with thousands of patients and understand what truly works. We strive to create fitness and better the body through researched methods and total health programs.
These programs and methods are natural and use the body’s own ability to achieve improvement goals, rather than introducing harmful chemicals, controversial hormone replacement, surgery, or addictive drugs. As a result, individuals live a fulfilled life with more energy, a positive attitude, better sleep, less pain, proper body weight, and education on maintaining this way of life.
Pilates is known for building strength in your core—but that doesn’t mean it only works the abs. This popular workout can also lengthen your limbs and sculpt lean muscle all over. Take it from Julie Erickson, founder of the Endurance Pilates and Yoga studio in Boston. A certified Pilates instructor who’s trained pro athletes and dancers, Julie knows exactly how to use this workout to target each part of the body so you stay strong, no matter what type of activity you’re into (football, ballet, you name it!). In this video, Julie demonstrates six Pilates exercises that are specifically intended to help tone you from the waist up. Don’t have time to watch? Here are the six sculpting moves she shows us:
Shoulder opener: On a mat, rest on your knees holding a weight (or water bottle!) in each hand. Raise your arms out slightly behind the body, keeping them straight and pulsing your hands in towards your midsection behind the back for 45 seconds.
Shave: On a mat, rest on your knees with your arms raised straight above your head. Create a diamond shape with hands above the head. With hands still in a diamond shape, bend at the elbows to lower the arms behind the head, then extend straight again. Continue this bend-and-extend movement for 45 seconds.
Arms wide: Standing tall with your back against a wall, slowly raise arms out to your sides until they create a wide “V” shape above your head. Return them down to the starting position and repeat this movement for 45 seconds.
Goal: Standing tall with your back against a wall, raise your arms to a goal post position with each elbow creating a 90-degree angle at shoulder height. Keep arms raised and slowly shrug your shoulders up and down for 45 seconds.
Chest expansion: On a mat, rest on your knees with a weight in each hand. Slowly raise your arms straight out to chest height in front of you, then lower them back down. Turn your head to the right, then left, then return to center and repeat this sequence for 45 seconds.
Overhead side stretch: Standing tall, raise your right arm up overhead and lean your torso toward the left to stretch the side body. Return to center and repeat with the left arm raised, leaning your torso to the right to stretch the other side. Continue to switch off stretching to each side for 45 seconds.
Taking care of your mind and body can take tons of different forms, from settling in for a scented bubble bath to getting your heart rate sky-high in spin class. It all depends on what works best for you.
But if you ask us, practicing self-care while you stay active is the best of both worlds. That�s just what we�re doing in this eight-minute flow with body-positive yogi and Every Body Yoga author Jessamyn Stanley.
�This sequence is all about getting into your own body, finding your strength within, and remembering that you are self-confident all the time, no matter what obstacle, no matter where you are,� says Jessamyn. Preach.
There�s science to back up yoga�s mind-body benefits as well. The ancient activity comes with a wide range of healthy side effects, from lower stress levels to a stronger core, better sex, and fewer headaches (you know, just to name a few). Not to mention yoga is accessible for pretty much every body, as Jessamyn�s book demonstrates. RELATED:This Invigorating Yoga Flow is the Best Way to Get Energized
In the video above, she�ll show you how to strengthen and lengthen your body using classic poses like Warrior I, Warrior II, Triangle, and more. You�ll also work on building better balance and eventually take time at the end of the practice to sit still, breathe, and appreciate all the amazing work your body has just allowed you to do.
Nervous because you�re a yoga novice? There�s no need. Jessamyn caters the flow to beginner and advanced yogis alike. Follow the yoga routine in the clip above to practice self-love and exercise at the same time. It�s really a win-win. And if you want to keep the self-love coming post-workout, go ahead and treat yourself to a DIY spa day. Because you deserve it.
Your physician may suggest taking drugs to help deal with the pain from degenerative disk disease, or DDD. The severity of your symptoms ascertains what drugs you might need, plus, it makes a difference if your pain is acute or long-term.
Severe pain is, in addition, called a flare up; a sudden onset of pain.
Chronic pain is long-term, and you’re prone to possess long-term pain than intense pain as degenerative disc disease advances.
As with any drugs or medicines, you should not take anything without first consulting with your healthcare professional to see if it’s the best option for you. Most likely, you will proceed through a progression of drugs, first attempting over the counter medicines. Stronger drugs may be prescribed by a healthcare specialist if those don’t work. You may need spinal injections that send a stronger medicine, if those don’t help.
Over-the-Counter Medications for Degenerative Disc Disease
Acetaminophen: Tylenol is an example of acetaminophen, a sort of drug that’s turned out to be an excellent pain reliever. Your physician may call this an analgesic, but most people refer as a painkiller to acetaminophen medications. It doesn’t help reduce inflammation, though. By essentially blocking the perception of pain of your brain, acetaminophen works, plus it may help pain flare-ups that may come with DDD.
Over the counter non-steroidal anti-inflammatory drugs (NSAIDs): These will reduce swelling (or inflammation) while relieving your pain; that’s how NSAIDs differ from acetaminophen. If an over the counter NSAID is a choice for you, you’ve lots to select from. You can use ibuprofen (eg, Advil), aspirin, or aproxen (eg, Aleve).
By taking an NSAID, you are really building up an anti-inflammatory effect in the body, therefore it’s required to take it for awhile. If you take them just when you’ve pain that is certainly, NSAIDs won’t be as powerful. Because they build up in your own body and work to limit inflammation, NSAIDs are better for chronic pain sufferers.
Prescription Drugs for Degenerative Disc Disease
Anti-depressants: Antidepressants may be effective drugs for treating pain since they block pain messages on their strategy to mental performance as astonishing as it might seem. They could also help increase your body’s production of endorphins, an all-natural painkiller. Finally, antidepressants can also assist you to sleep better, which can be a major headache for people in persistent pain.
Muscle relaxants: If you have chronic back pain caused by muscle spasms, a muscle relaxant, which should help prevent the spasms may be needed by you. Muscle relaxants could also help you sleep.
Agents that are neuropathic: If you have nerve pain, your physician may prescribe a drug that especially targets the nerves. Neurontin (gabapentin) is a good example.
Opioids (narcotics): In only under careful supervision, and the most extraordinary cases, your doctor may prescribe an opioid. Vicodin is an example of a narcotic.
Prescription NSAIDs: NSAIDs that are more powerful can be taken by you than the over-the-counter variety, if your doctor believes this is best for your pain.
Medication/Drug Precautions
As with all medicines, your doctor’s guidance must be followed by you exactly. Never blend over the counter and prescribed drugs without first consulting with your physician. Also, as your physician determines things to prescribe, if you are using any herbal nutritional supplements make sure to tell him or her, as well as every other prescription medications you’re taking.
Spinal Injections for Degenerative Disc Disease
Epidural steroid injection: That is only one of the very common shots. In lots of people, an epidural steroid injection is successful to reduce low back pain caused by a herniated disc; among the affiliated conditions with DDD. An epidural steroid injection (ESI) targets the epidural space, which will be the space enclosing the membrane that covers the back and nerve roots.An epidural steroid injection sends steroids�very powerful anti-inflammatories�right to the nerve root(s) that is inflamed. This is really a pain management treatment, therefore it’s best to have an injection-trained pain management specialist perform the injection under fluoroscopy (real time xray). You could need two or three injections; generally, you need to not have that because of the possible side effects of the steroids.
Facet joint injection: Also referred to as a facet block, facet joint injections are useful if one (or maybe more) of your facet joints are causing pain. A steroid drugs (powerful anti inflammatory) is injected into the joint’s protective capsule. Reduce joint pain and the medication works to ease inflammation.
The scope of our information is limited to chiropractic and spinal injuries and conditions. To discuss options on the subject matter, please feel free to ask Dr. Jimenez or contact us at 915-850-0900 .�
By Dr. Alex Jimenez
Additional Topics: Whole Body Wellness
Maintaining overall health and wellness through a balanced nutrition, regular physical activity and proper sleep is essential for your whole body�s well-being. While these are some of the most important contributing factors for staying healthy, seeking care and preventing injuries or the development of conditions through natural alternatives can also guarantee overall health and wellness. Chiropractic care is a safe and effective treatment option utilized by many individuals to ensure whole body wellness.
“You can do anything for 20 seconds.” You might have heard that line in a workout class or on Daily Burn 365, when a trainer wants you to focus on an exercise, drive through the burn and push past what you think are your limits. Well, there’s a reason they want you to go short but hard. You only need to push at your max effort for 20 seconds to conquer a Tabata— a training technique founded by scientists back in the late 90s. Research still says this method improves your VO2 max and offers mega cardio benefits, not to it mention blasts calories fast.
Tabata workouts—a form of HIIT—specifically involve putting in 20 seconds of serious work, then resting for 10 seconds. You repeat this work-to-rest ratio for eight rounds. (Yes, that means you can get a solid workout in just four minutes.) Better yet, you can incorporate almost any exercise into a Tabata format (as long as you’re going at an intense effort), and you don’t need weights or a lot of space.
So, still thinking you have no time to squeeze in a workout? Put this total-body Tabata workout, courtesy of Daily Burn 365 trainer Prince Brathwaite, to the test today. You won’t even have to leave your living room.
Meet your new time-saving, body-burning, calorie-scorching workout. In true Tabata form, you’ll do the two exercises below for 20 seconds each, resting for 10 seconds in between. Repeat for eight rounds, alternating moves, so you hit a total of eight minutes. Do this whenever you can fit it in, and get ready to get fit.
How to: Start standing with feet hip-width apart (a). Quickly drive your knees up to your chest as you move toward your right side. Pump your arms so opposite arm comes up with opposite leg (b). After three steps, pause for a second, then drive off your toes and take three steps in the other direction (c). Continue powering through for 20 seconds.
How to: Start standing with feet hip-width apart (a). Push your hips back and drive your butt down to perform a squat(b). Without standing back up, place your hands on the ground and walk them forward so you hit a high plank(c). Perform a push-up, with your body in a straight line from shoulders to ankles (d). Walk your hands back in toward your feet, then stand up (e). Repeat.
This weekend, Nike will stage an intriguing human experiment with the hopes of breaking the two-hour barrier for the marathon. Using a combination of advanced running apparel and an army of pacers on a 2.4-kilometer loop at the Autodromo Nazionale Monza complex just outside of Milan, Italy, the sportswear giant looks to shave two minutes and 27 seconds off the fastest recorded time ever run by a man.
Dennis Kimetto currently owns the world record with his 2:02:57 victory at the 2014 Berlin Marathon. He is an Adidas athlete and has struggled with injuries in the past two years, so no sub-two hour marathon attempt has been tied to him, but his sponsor is working on its own sub-two shoe after having outfitted the last four world record holders.
Nike has taken the largest step forward in the sub-two arms (and footwear) race by staging the attempt under its own parameters and enlisting Eliud Kipchoge, Lelisa Desisa and Zersenay Tadese tackle one of the biggest queries of elite running.
The athletes have been in Monza since about Monday morning. A photo leaked on Twitter of one of the strategists explaining the pacing plan for 18 runners�which includes Olympic medalist Bernard Lagat and elites from the renowned Nike Bowerman Track Club�and it appears there will be runners alternating segments while remaining six at a time on the course with the three stars.
Social media posts out of Monza have the pacers and their agents targeting the attempt on Saturday, May 6, which would be the 63rd anniversary of Roger Bannister breaking the four-minute mile. A window from May 6 to 8 has been set by Nike to select the day with the most favorable weather.
Here�s a look at the r�sum�s and credentials for the three protagonists of the attempt:
?Eliud Kipchoge
Age: 32 Country: Kenya Personal Bests: 2:03:05, 2016 London Marathon Accolades: 2016 Olympic marathon gold medalist, 2008 Olympic 5,000-meter silver medalist, 2004 Olympic 5,000-meter bronze medalist, four-time world championship medalist (includes cross country and indoors), 2014 Chicago Marathon champion, 2015 Berlin Marathon champion, 2015 and 2016 London Marathon champion
Kipchoge enters the attempt as arguably one of the greatest marathoners in history. His personal best of 2:03:05 is the fourth-fastest time over 26.2 in history and the third-fastest over a standard course. By running in Nike�s Breaking2 project, we didn�t get to see Kipchoge try to win is third consecutive London Marathon or a clash between him and 2:03:03 man Kenenisa Bekele of Ethiopia. Kipchoge has proven he can win so Nike recruited him to go for time while probably also throwing him a large check to pass on appearance fees and potential prize money. Kipchoge was also the first of the three selected runners to receive the Zoom Vaporfly Elite shoes that will be worn in the attempt. He�s been instrumental in the company�s tailoring of the footwear to meet his needs and performance.
According to early reports out of Kenya, Kipchoge followed most of his regular training that made him successful in his marathon career thus far. He�s won seven of his eight career marathons and in the one that he didn�t win, he finished second to Kenyan Wilson Kipsang, who won in a then-world record time of 2:03:23.
LetsRun.com paid a visit to Kipchoge and filmed one of his workouts back in March
Kipchoge ran 59:17 in Monza seven weeks ago, when Nike staged an unofficial half-marathon to show off its new shoes. He told Runner�s World that it was about a 60% effort on his part.
Pacing is going to be critical in the attempt and it would be a bad sign for Kipchoge and the leaders to cross the half-marathon mark in over 60 minutes. Kimetto�s world record has an outlier of a 14:09 split at 35-kilometers, which is a large part why he negative split in the race and why attempts to go out hard and hang on haven�t worked as well. Sports scientist Ross Tucker noted on Twitter that 14:13 per 5K is the pace for a sub-two yet a 14:14 has happened only 10 times in fastest 90 marathon winners in history. It�s a tall order for Kipchoge but of the three, he�s the most probably to come the closest to under two-hours� yet that could still be a high-2:01 or low-2:02.
?Zersenay Tadese
Age: 35 Country: Eritrea Personal Bests: 58:23 for the half marathon (WR), 2:10:41 for the marathon (2012 London Marathon) Accolades: Half marathon world record holder, 2004 10,000-meter Olympic bronze medalist, 2009 10,000-meter World Championship silver medalist, five-time World Half Marathon Championship gold medalist, seven-time World Cross Country Championship medalist
The marathon has not been good for Tadese. Asking him to cut more than 10 minutes off his personal best sounds like a lot even for special shoes. He is probably the most unlikely of the group to be the one to break two-hours for the marathon but could be serving as an unofficial pacer to stick with Kipchoge and Desisa for as long as possible. In his attempt to debut at the 26.2 distance, Tadese dropped out of the 2009 London Marathon at about 35K. He finished the race in 2010 with a disappointing 2:12:03. His personal best remains 2:10:41 from the 2012 London Marathon, which put him at a distant 14th place. His last attempt at 26.2 came in 2014 and was another DNF but this time in Chicago and just after the half. Nike hasn�t affirmed it, but Tadese essentially serves as the best pacer (one with world record credentials) for Kipchoge and Desisa for maybe 25K to 30K. Tadese ran 59:41 behind Kipchoge in the Monza test run.
Lelisa Desisa
Age: 27 Country: Ethiopia Personal Best: 2:04:45, 2013 Dubai Marathon Accolades: Three-time Boston Marathon champion, 2013 World Half Marathon Championship silver medalist
Desisa has competed in 11 marathons since he started contesting the 26.2 distance in 2013. His first one at the 2013 Dubai Marathon was a 2:04:45 victory and it remains his fastest. His next-fastest was a 2:05:52 at the 2015 Dubai Marathon, but those are the only two occasions in which he�s run under 2:06. His most recent run resulted in a DNF at the 2016 New York City Marathon and so his other completed marathons have been tactical or unpaced affairs that have resulted in podium finishes or victories on the marathon majors circuit. Desisa struggled in the test run in March and fell off the sub-two pace less than halfway through and finished in 62:55, If he could somehow find that 2013 marathon form, he would hang late into the attempt with Kipchoge and maybe serve as a pacer through 35K. That�s a big �if� though.
Given that we didn�t see any official races from these three runners ahead of the attempt, it�s really hard to assess their fitness and come up with any percentage of a chance. There�s the mental factor that comes with having run 17 laps around the course. There�s also the element of fueling and hydration that takes place within the body. Weather is another uncontrollable variable. Nike got the attention it wanted while also remaining secretive on a lot of details up until the week of the attempt. With millions watching, it�s on three men to deliver in the ultimate race against the clock.
Looking to take your burpees to the next level? If you’ve mastered this basic go-to fitness move, you have to try this challenging new version demoed by Nike trainers Kirsty Godso and Lauren Williams, AKA the “Pyro Girls,” on Instagram this week.
What makes their burpee upgrade so hot? “It challenges core and shoulder stability and strength differently from a regular burpee,” explains Williams. “You have to balance the explosiveness of the tuck with shoulder stability and core strength so you can do the move with control and grace.”
Up for the challenge? Here’s how to do it: Start with your feet hip-width apart. Then place both hands on ground and jump both feet back, going into a plank. Jump both legs up into the air while bending knees to bring feet toward butt (think donkey kick). Hop legs back out to a plank, and then jump feet in toward your hands. As you stand, explode up, bringing knees into chest. Land softly, and then immediately repeat the entire sequence. If you’re feeling extra cool, grab a buddy and try doing this move in tandem like Godso and Williams.
Yep, it’s just as intense as you think. (We know, we tried it!) Need a modification? Williams suggests just jumping your feet back up to your hands instead of attempting the full-blown donkey kick.
Anyone who’s tried Zumba knows what a fun, heart-pumping workout it is. Thanks to the lively music and challenging dance moves, these classes help burn calories and strengthen your body from head to toe. But before Zumba classes started appearing everywhere, there was samba reggae. This music genre (which combines Brazilian samba with Jamaican reggae) originated in Bahia, Brazil.
And of course, what’s music without some dancing? It’s no surprise this upbeat music gave rise to a style of dance with a similar name. Samba reggae is upbeat, fun, freeing, and all about connecting with your body and the rhythm of the music.
Ready to rock this dance for yourself? In this video, dance teacher Quenia Ribeiro of the renowned dance school Ailey Extension demonstrates an easy-to-follow samba reggae workout to get your heart pumping and body flowing. Just hit play and follow-along.
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