Exercise Posts

Doing these 3 simple stretches? You should be!

Doing these 3 simple stretches? You should be! If you’re reading this article at your desk, be sure to stand up and stretch the minute you are done. You see, humans aren’t supposed to sit at a computer for 12 hours a day. We often joke with our chiropractic patients about wanting to create a “Paleolithic daily regiment” like the Paleolithic diet. Imagine a bunch of our early ancestors crouched over a fire. For at least part of the day it would look like a kindergarten classroom picking up a box of spilled crayons. Everyone would appear to be in a squat position. What would our day look like if we didn’t use chairs? Or better yet, what would your day feel like? Here are three stretches that isolate the muscles that take the worst punishment when you’ve been grinding it out on the computer. Iliopsoas/ Hip flexor The iliopsoas muscle, also referred to as the hip flexor as its main job is to flex the hip, is actually two muscles joined together. One half, the psoas muscle, looks like your bicep and attaches your lower spine and rib cage to the front of your hip. The other half, the iliacus, lines your pelvis in the shape of a hand-held fan and blends fibers into the psoas as it attaches. Together, these two muscles move your leg back under your body after it pushes back while walking or running. Because our culture is somewhat sedentary, these muscles doesn’t get used as much as they should. Hip flexors will shorten with prolonged sitting and worse yet, shorten at uneven intervals contributing to pelvic misalignments. To keep hip flexors...

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Dr. Merrill’s Top 5 Fast Facts and Health Hacks

Dr. Merrill’s Top 5 Fast Facts and Health Hacks 1. Pain in the bottom of your heel? If you Google it, you’ll probably come up with plantar fasciitis, but chances are good that you actually have plantar fasciosis and can fix it yourself in about two weeks. All you need is a toe spacer. If you wear it 24/7 (except when in the shower) for two weeks, it will create better blood flow to your heel and may even save you a costly trip to the podiatrist. 2. Ankle pain when running? Have you heard of “lace-locking” your shoes? This will keep your heels snug and secure without crushing your toes. Don’t cinch down too tight though as your ankle needs some room to move while you run. 3. Looking for the perfect breakfast? For more than 100 years, the answer has been eggs. Two hard-boiled eggs have roughly 13 grams of protein, 11 grams of fat and only 150 calories. The push back from the medical community in the 1980s didn’t last long when research showed you can eat up to a dozen eggs a day without raising your cholesterol. Another old myth, that you must eat breakfast to be healthy, was also debunked. Intermittent fasting, as described by Tim Ferriss, outlines why skipping breakfast might be an option for you. 4. Can I get the curve back in my neck? Even if your X-ray shows straightening of the neck, the answer may still be ‘yes’. There is a growing body of research being put out by Chiropractic BiophysicsTM that shows you can get the curve back in your neck and correct your spine, and maybe your...

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Chiropractic Adjustment Before or After Exercise?

Chiropractic Adjustment Before or After Exercise? A common question we often get is if a patient should get a chiropractic adjustment before they work out or after. Although there are many different types of exercise and different concerns for each individual patient, certain concepts remain the same. What others say Most chiropractors will tell you that exercise after chiropractic adjustment is a better option.  The reason for this is many fold, BUT the simplest explanation is that your body MOVES better after an adjustment.   If you have been having pain then an adjustment can reduce that pain allowing you to perform better during exercise.  Decreased pain along with increased flexibility of the spine helps to decrease the time it takes you to warm up as well as allowing muscles to move through a full range of motion which is very important during exercise. Second, muscles attached to the spine should be balanced in order for you to be healthy. If you’re having painful symptoms that your chiropractor is working to alleviate, then working out before the adjustment can make symptoms but more importantly imbalance, worse. When you come in to get treated before a workout, your joints and muscles can be better balanced. Finally, when you’re adjusted before exercise, it helps your muscles to relax, which can then help you to avoid injury. Chiropractic adjustments not only allow the joints and muscles to move better but also help the nervous system to better coordinate complex movements.  Your brain is forced to orchestrate hundreds of muscles at a time during some exercises and the mistiming of the sequence of movements can be a cause of injury....

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