by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Massage, Spine Care, Wellness
Massage is a popular therapy used to relieve fluid retention, spasms, inflammation, muscle tension, pains and stiffness. Other benefits include improved circulation (blood and lymph), general flexibility, range of movement, and increased tissue elasticity (eg, scar tissue).
Another kind of massage contains full-body massage, which often leaves the patient feeling relaxed and free of anxiety.
How Can Massage Function to Relax Muscles?
As the therapist uses their hands or specialized tools to rhythmically knead, wipe, and stroke (effluerage) muscles, circulation is stimulated. Blood flow is essential to helping muscles eliminate waste products, such as lactic acid, that may accumulate in muscles from spasms and delivers oxygen and nutrients.
Following trauma, muscles may act as mini-splints like a cast on a broken arm to safeguard and limit motion. An average example is somebody who uses a computer for a prolonged time period without taking a break to stretch the neck. The result: a stiff, aching neck and occasionally pain. Taking regular breaks to rub (mini-massage) and stretch the neck will boost circulation to the muscles.
What’s Swedish Massage?
This really is one of the most famous types of massage in America. Often, a lotion or oil is used to lessen skin friction. The therapist combines light stroking in one way with deep pressure in another to loosen muscles. The treatment expedites blood flow to flush uric acid, lactic acid, and other waste products from the muscles. Ligaments and tendons are stretched, increasing their suppleness. Nerves are excited and relaxed, and anxiety is relieved. The general goal is to loosen muscles.
What Is Deep Tissue Massage?
Long-term muscle tension is targeted by this technique. The therapist’s strokes are slower, using more direct pressure and friction. Determined by the texture of the deeper layers of tissue and muscle felt, the therapist occasionally adjusts intensity, strokes, and their hand positions to work the tissues to release tension.
What Is Myofascial Release?
Myofascial release, or soft tissue mobilization, is a therapy used to release tension in the fascia. Fascia are sheets of fibrous tissue that encase and support muscles. Following injury, the fascia and muscles may shorten limiting the flow of blood. The techniques used in myofascial release loosen muscle tension and break up fascial adhesions.
What’s Trigger Point and Myotherapy?
The treatment goals include alleviating muscle spasms, enhancing circulation, and releasing trigger points.
The therapist extends the muscle using a technique called Stretch and Spray as trigger points are released. This technique incorporates a superficial cooling agent such as Fluori-Methane, a local anesthetic that depresses nerve reaction. The anesthetic is sprayed over muscles as they may be softly stretched, soothing tight muscles.
Are There Other Kinds of Massage?
There are many kinds of massage; only a few are mentioned here. Shiatsu is an old oriental treatment predicated on acupressure, as is Jin Shin Jyutsu. Reiki is a Japanese type of massage that attempts to correct the entire body’s energy.�Rolfing can be uncomfortable; the goal is to adjust the muscle fascia to its fullest extension.
A Word of Caution
Speak to your doctor, before getting a massage for back pain or neck pain. She or he may have the ability to refer you to a licensed or certified massage therapist.
Call Today!
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
Strapless dresses. Destination getaways. Bachelorette parties. Wedding season festivities come with many opportunities to dress up and bare all. Whether you’re looking to get fit for your own special day or trying to sculpt for a BFF’s, this 10-minute HIIT workout from Nike trainer Lauren Williams will do the trick (and then some).
Ready to get your heart rate way, way up? Watch this video for a full demonstration on how you can strengthen and lengthen all over without any equipment. If you can’t watch, the fat-burning workout is described below, too. Get ready to get sweaty!
RELATED: Anna Victoria’s 9-Move HIIT Workout Will Tone Your Entire Body
Squats: Slowly squat down with the feet turned out slightly. This movement helps to open up the hip flexors and get the quads working right off the bat. Continue squatting for 45 seconds.
Plank roll-downs: From standing, roll your body down toward the ground and walk the hands out so you’re in a plank position. Hold for five seconds. Walk hands back toward body and roll back up to stand. Repeat. Continue for 45 seconds.
Side shuffle with high knees: To start getting your heart rate up, quickly shuffle from one side to the other. Take a few shuffle steps to one side and begin to raise knees high, up towards your chest, for three seconds. Shuffle to the other side and repeat the high knees motion. Continue switching off between the two exercises for 45 seconds.
Plank with squat hold: From a high plank position, jump and place the feet flat on the ground so you’re squatting in a chair pose. Hold the squat for three seconds, then jump the feet back to return to high plank. Continue one minute.
Push ups: Complete push-ups with your hands wider than the width of a yoga mat for 45 seconds.
RELATED: Try This Calorie-Torching HIIT Workout from The Fhitting Room
Forearm plank: For an active rest that continues to keep your heart rate up, hold a forearm plank for one minute.
Squat with rotation: From a squat position, jump and turn your body 180 degrees, landing in a squat facing the opposite direction as when you started. Continue rotating from side to side in a squat position for one minute. You’ll burn fat while you strengthen your quads and hamstrings.
Forearm to high plank: From a forearm plank raise yourself up to a high plank (with hands on the ground) and slowly creep your hands out in front of your body slightly. Walk the hands back under the shoulders, lower to forearm plank, and repeat. Continue for one minute. To modify, simply bring the knees to rest on the floor. This move burns out the triceps and also strengthens the core at the same time.
Split squat lunge jumps: Start in a lunge position with the right leg forward, left leg back. Make sure both knees are bent at a 90-degree angle. Hold the lunge for three seconds, then jump to switch the front and back legs. Continue for one minute. The hold in between each jump ensures an extra tough burn.
Mountain climbers from plank: From plank, begin to jog your legs in towards your chest for a mountain climber movement. Make sure to keep your hips in line with your back, so they don’t lift up toward the ceiling. Continue for one minute.
Shuffle with burpee: From a demi squat position, shuffle three steps to one side, then drop the body down to the ground for your burpee. Quickly pop back up before shuffling to the other side and repeating. Continue for one minute.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Chiropractic Examination, Mobility & Flexibility, Physical Rehabilitation
Physical therapists (PT’s) are healthcare professionals who treat patients of all ages with back or neck ailments. Your spine surgeon, physiatrist, orthopedist, primary care physician, neurosurgeon and your chiropractor may refer you to a physical therapist as portion of your non-operative plan of treatment. An organized physical therapy plan may be an intrinsic portion of your after-care following back surgery. PT’s practice in a variety of settings for example hospitals, outpatient clinics, rehabilitation centers, and nursing homes. �Myself, I am a Chiropractor. �There are clear differences that sometimes creates confusion, and for that reason I have posted this in order to create conversation regarding the similarities and contrasts.
Goals of Physical Therapy
The primary goals�of physical therapy include: maintain practical skill and improve, build endurance and physical strength, increase flexibility, reduce pain, and prevent impairment. PTs also instruct patients the best way to exercise to enhance overall physical fitness, move about safely (biomechanics and ergonomics), and injury prevention. Physical therapists also help patients with long-term physical incapacity (eg, spinal cord injury).
Physical therapy may contain passive modalities; the individual is administered to treatments by the PT. Modalities include myofascial release, different types of massage, ultrasound, ice or heat. Some of these treatments could be administered before lively therapeutic exercise.
Spine-Associated Conditions Physical Therapists Treat:
- Degenerative disk disease
- Rheumatoid arthritis
- Sciatica
- Spondylosis (spinal arthritis)
- Whiplash
- Rebuild endurance, flexibility and strength after back surgery, also as specific physical needs associated with surgical aftercare.
Coordinated Care
Your physical therapist may work directly for or with your physician, therapist, chiropractor and other healthcare providers to organize aspects of your physical treatment. For instance, your doctor may send the physical therapist pertinent parts of your graph, such as present medications, your analysis, and results of imaging studies.
During the first consultation, the physical therapist talks with you about symptoms, analysis, and your medical history. Many patients with a back or neck ailment experience pain that is severe, chronic, and/or episodic. Severity the location, type, and variables that decrease or increase pain are significant, and the PT will ask you many questions regarding pain.
Education and Clinical Training
Physical therapists are healthcare professionals who passed a state licensing examination and have completed an accredited physical therapy program. The program includes medical ethics academic learning, and evidence-based medicine with clinical use outside the classroom. After graduation, a PT may advance experience and knowledge by participating in areas of their interest. Now all physical therapists graduate with a Doctor of Physical Therapy (DPT) degree.
Through the American Board of Physical Therapy Specialties, a PT can eventually be a board certified specialist in a specific area such as orthopaedics, pediatrics, or geriatrics. There are various areas of specialization.
Selecting A Physical Therapist
Many states permit you to attend a physical therapist without a physician�s referral. What questions should you keep in mind about picking out a physical therapist, even though you can definitely ask your physician for a recommendation? Listed below are some questions to consider.
- What is the physical therapist�s training and educational history?
- Does the physical therapist frequently treat patients with my difficulty?
- How many times per week do I need physical therapy?
- Will I Be provided by the physical therapist with a customized home exercise plan?
- Am I comfortable with a female or male physical therapist?
Taking Charge
Bear in mind a physical therapist is a precious healthcare professional and member of your medical team. While physical therapy may be challenging or demanding at first, you are offered many benefits by a PT. It’s an opportunity to take charge of your back or neck pain, while building a stronger more resilient body.
Call Today!
Source:
American Association of Physical Therapists. www.apta.org
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
In case you missed it, yesterday was World Physical Activity Day. The goal? To encourage all of us to get off our duffs and move around more—which is always a good thing. We know that adults who don’t get the recommended amount of exercise per week (at least 150 minutes of moderate-intensity movement) are at a higher risk of diabetes, depression, cancer, and more. Science has also shown that not exercising can raise your risk of heart disease as much as obesity does. But the simplest reason to stay active? It makes you feel good.
Turns out Twitter users are all for working that body too. Here are six of the impressive stats and chuckle-inducing GIFs that were tweeted out yesterday, and made us want to get our sweat on asap.
Yep, even waddling counts as exercise.
But there are endless ways to get your muscles firing.
Here’s an impressive fact, courtesy of London’s Newcomb Library: Walking briskly for just 75 minutes a week can add nearly two whole years to your life.
We love that Cancer Research UK called out dancing and gardening as alternative ways to raise your heart rate. Treadmill who?
No matter what kind of workout we’re talking about, keep in mind that This Girl Can crush it.
Just don’t let this happen to you…
Happy sweating!
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
With your Easter feast or Passover repast just around the corner, we’ve asked top nutritionists and dietitians for suggestions on how to make these holiday meals healthier.
“Passover and Easter mark the start of the spring season,” Leah Kaufman, a New York City-based nutritionist tells Newsmax Health. “They traditionally symbolize ‘Rebirth’ and ‘Rejuvenation.’ What better time to think about your diet and health goals than right now, at the beginning of a new season?”
Kaufman notes that both Passover and Easter bring families and friends together for holiday meals that often feature traditional foods that may not be healthy choices.
“Creating healthy meals and snacks even when serving traditional foods can be a creative challenge,” she notes. “Many times these foods may not align with your nutritional goals, but by making simple adjustments, you can continue to eat your favorite holiday foods and not compromise your health.”
For example, Easter is one of the biggest times of the year for ham, market statistics show. But, buyer beware: Many store-bought hams are chock full of sodium and other unhealthy ingredients.
In fact, a single four-ounce portion of the most popular brands contains a whopping 1,700 grams of sodium. That’s 85 percent of the recommended daily intake.
Prepared hams also contain sodium nitrite, a potential carcinogen — as well as sodium phosphate to keep the meat moist, corn syrup, and dextrose, a simple sugar used as a sweetener.
“The takeaway message is that if you don’t want a lot of sodium and preservative as well as extra sugar in your ham, you may want to make your own from scratch or try a healthier main dish such as salmon,” Tara Gidus, an Orlando-based dietician tells Newsmax Health. “That way you’ll be reaping the nutritional benefits of high quality, complete protein with omega-3 fatty acids and important essential vitamins.”
Kaufman suggests another popular Easter favorite may be a better choice: Roast a leg of lamb.
“You’ll still get a lean protein, but without the extra salt and preservatives,” she suggests.
Amy Shapiro, founder of Real Nutrition NYC, tells Newsmax Health that the same caveat applies to a Passover favorite meat: Brisket.
“Lean meats like ham and brisket are great sources of iron, protein and your B vitamins, but be cautious on how they are prepared,” she says. “Brisket can tend to be cooked in heavy sauces which may contain a large amount of salt and sugar.”
On the other hand, eggs are a traditional part of both Passover and Easter — and are a nutritional powerhouse, notes Shapiro.
“Everyone loves a good Easter egg hunt,” she says. “And eggs are great from a nutritional standpoint because they provide a low fat source of protein and contain many vitamins in their whites. For Passover, have an egg to start during the Seder and it will help satisfy your hunger so that you won’t over indulge in heavier fare later in the meal.”
Easter eggs made with dark chocolate provide a sweet treat after the meal that also provides heart-healthy antioxidants.
Matzo bread is a Passover staple for the eight days Jews need to eat “Kosher Passover” food. Although it appears to be a simple cracker, matzo actually contains as many calories and carbs as a normal piece of bread, says Shapiro.
“Try to find a whole wheat brand to increase the nutritional value,” she suggests.
Potatoes are also an important part of traditional Easter meals, says Gidus.
“No Easter brunch is complete without a nice side dish of breakfast potatoes or a hash brown casserole,” she notes. “Potatoes are naturally fat free and surprisingly low in calories if you don’t smother them with high fat sauces.
“White potatoes have more potassium than a banana and contain vitamin C and fiber. Russet potatoes are high on the antioxidant vegetable list and have resistant starch, giving you lasting energy.”
Haroset is a delicious sweet side dish in the Passover meal, typically made with raisins, honey, apples, nuts, cinnamon, and wine.
“This is a great way to eat something sweet without going for candy, cake and ice cream,” notes Shapiro. “But it can have a lot of sugar, so don’t go overboard!”
Gidus recommends adding lots of roasted vegetable side dishes to offer low-calorie options to holiday meals. Asparagus and carrots are excellent, colorful choices.
“Asparagus is an excellent spring vegetable to use in salads or as a side dish,” she says. “Carrots can be also used to make a wonderful carrot cake or carrot muffins to serve as a healthy dessert. You’ll get the benefits of beta carotene, fiber, potassium and iron.”
Kaufman offers this final piece of advice:
“Overall, the holidays are a time to spend with family and friends. Focus on the company you are with rather than the next meal you’ll eat. By engaging in conversation, you’ll decrease the likelihood of over eating.”
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | UTEP (Local) RSS
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MARICOPA, ARIZ. � The UTEP women�s golf team is in eighth place through 36 holes at the Wyoming Cowgirl Classic on Thursday in Maricopa, Ariz.
The Miners shot rounds of 300 and 305 for a total of 605. �UC Irvine leads the 18-team field (296-290-586), with Sacramento State in second (291-297-588). �UC Riverside (292-298-590) and Nevada (292-298-590) are tied for third place.
The Miners sent a total of seven players to the tournament. �Lily Downs is tied for seventh place with a one-over-par 145 (72-73). �She is�three strokes back of individual leaders�Julia Becker of Sacramento State (69-73-142) and�Jakeishya Le of UC Riverside (69-73-142).
June Ting is tied for 32nd place (76-76-152),�Alisa Rodriguez is tied for 44th place (78-76-154),�Sofia Castiello�is tied for�55th place (76-80-156),�Abbie Anghelescu is tied for�70th place (76-82-158),�Patricia Rico-Avello is tied for�76th place (81-79-160) and�Crystal Wu is tied for 83rd place (78-84-162).
The tournament wraps up on Friday with 18 more holes.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | UTEP (Local) RSS
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The UTEP women�s tennis team will host its first and only conference match when the Miners face UTSA (9-8 overall, 0-1 conference) on Sunday, April 9 at the El Paso Tennis and Swim Club. First serve against the Roadrunners is 11 a.m.
The Miners (4-11 overall, 0-0 conference) are coming off a loss to New Mexico on March 24 and will get their first taste of league competition as they continue to prepare for the C-USA Championships later this month.
The Miners are one of only three teams (Charlotte, Southern Miss) that have not played a conference match to date.
Defending the home court for the Miners will be Milou Pietersz, Lois Wagenvoort, Daphne Visscher, Raven Bennett and Maria Paula Medina.
Bennett is on a four-match win streak and has garnered a 5-4 dual match record. The sophomore has teamed with Daphne Visscher at the No. 2 spot in doubles for a 7-6 dual match record, including a dominating 6-1 victory against Iowa State.
The Roadrunners will have played only one match in the past 20 days before meeting NM State on Friday and the Miners on Sunday. UTSA was edged by Texas A&M-Corpus Christi 4-3 last Wednesday.
Rice is the only conference foe the Runners have faced, which resulted in a 6-1 loss to the No. 39 Owls. The Runners are paced by senior Miriam Rosell Canudas, who slipped into the top 100 of the Intercollegiate Tennis Association singles rankings at No. 99. The Torello, Spain, native has kept a flawless record at 17-0 in dual-match singles play. In doubles action, Lina Hallgren and Charleen Tiwari lead the team with a 10-4 record at the No. 3 spot.
UTEP and UTSA have split their 18 contests against each other, with the Miners grabbing the win 4-1 last year in San Antonio.
Admission is free and fans are asked to wear white to �white out� the tennis club. Rally towels will be given to each spectator.
