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Fitness Health

Moving Your Way to Better Health in 2021

Moving Your Way to Better Health in 2021
Bottom Line:
You’ve heard it before: regular exercise is good for your physical and mental health.
Daily exercise can help you lose weight, lower your risk of future health challenges, reduce your stress,
and improve your mental outlook.
But, if you’re like many people (over 80% to be exact!), you just aren’t getting enough exercise each
week.
Why it Matters:
As chiropractors, a primary focus of ours is movement-based care.
Your overall health is influenced by three types of movement:

  1. Segmental: how well your body’s individual joints move.
  2. Regional: how well your neck, low back, arms, and legs move.
  3. Whole body: how well your whole body moves.
    Here’s how…
     Segmental Movement: Regular chiropractic adjustments can positively influence the function of
    your nervous system, help decrease aches and pains, and help relax your muscles
     Regional Movement: Regular stretching can help to improve your range of motion and
    biomechanics and your energy levels.
     Whole Body Movement: Daily exercise can help to improve your mood and your sleep and help
    to lower your risk of chronic disease.
    Next Steps:
    Millions of people make New Year’s resolutions to get more active each year… and each year, they seem
    to come up short…but this year, you have the tools and resources to succeed!
    By setting smart health goals and cultivating a positive mindset, you have the right foundation to begin
    moving your body towards better health in 2021.
    And if you notice you’re struggling to stay on track, or you’re sidelined by chronic aches and pains, let us
    know. We’re here to help you get healthy and stay healthy so you can stay active and reach your goals!
    Science Source(s):
    80% of American Don’t Get Enough Exercise. Cleveland Clinic. 2018.
    The Use of Spinal Manipulation to Treat an Acute on Field Athletic Injury. JCCA. 2016.
Categories
Fitness

How To Improve: Body Health- In 3 Easy Steps

So many people in the United States and throughout the world have pain in the neck and low back. The problem is that for the majority of us in our younger years we get away with focusing on exercise only and don’t learn how to take care of our bodies in the correct way. When you are in gym class they do a good job of starting with stretching first and then you are allowed to compete in games or do sport. This is an important and fundamental building block in body health that is often overlooked.

In my practice (located in Monroe, MI) I specialize in Atlas Orthogonal chiropractic. This type of chiropractic is specific to realigning the head on the neck and then helping the rest of the body to naturally fall into the alignment that we were born with. Remember health is your birth right.

I would like everyone to understand something that is very important. I cannot stretch or exercise for you!

I know it would be great if we could have another people accomplish tasks that we find boring or mundane. The reality is that we must do this on our own and on a regular basis. If you are not stretching or exercising on your own then you are missing our on very key parts in the total body wellness system.

Stretch

Stretching is for the different regions of the body.

Neck

Shoulder

Arms

Low Back

Legs

Stretching will help to keep the tendons and muscles lose and freely moving. When these become tight they pull on the joints and cause aches and pains.

Joints

Chiropractors help with the joints. We work on the joints to increase mobility and improve the structure. When you have properly gliding/moving joints then you will experience less aches and pains.

The decrease in aches and pains will help you to move through your stretches and exercises. Sometimes this the first step that is very important in order to get the person moving in the right direction.

If a joint has been immobilized for a long period of time then it can cause degeneration.

Chiropractic cannot always help, especially if a joint is very degenerated and the person needs surgery.

Exercise

Exercise is a total body modality that works to strengthen the muscles and keep the spine in alignment after adjustment.

If the tendons are lose enough that they are not pulling on the joints in the wrong way and the muscles are strong then you will have a very well functioning body.

The important part to remember is that you must work on all three body systems in order to improve joint aches and pains. There is nothing that substitutes for your own work.

Categories
Fitness Health Nutrition

How to Lose Weight in 2021

Losing weight Effortlessly

New Years resolutions don’t really work and the reason they don’t work is simple. People make really lofty goals that are so far removed from their current way of life that it’s a recipe for failure. Another reason is that humans in general are motivated by fear.

Humans have an autonomic nervous system that controls the entire nervous system network in the body via the connection between the central nervous system and parasympathetic nervous system.

The sympathetic nervous system is responsible for fight or flight. That feeling that drives you when you are scared or afraid of what is to come.

The parasympathetic nervous system drives you based on rest and digest. Your digestive system runs most efficiently when you are not moving and it can focus all of your blood and energy on digesting your food.

So let’s say that you want to lose weight in 2021 – your best strategy is to use this nervous system to your advantage. Here’s how:

Write Down Why You Need To Be Healthy

The number one killers in America are not from strange viruses and bacterium. It is from:

Heart Disease

Stroke

Cancer

Diabetes

If you want to live a long and healthy life and lose weight in 2021, then you know obesity and a sedentary lifestyle are not the way to go about it.

In order to life long with good quality you must work to eat right, exercise and maintain a positive mental attitude.

Take a few minutes and write down which chronic diseases really scare you and what would happen to you if you were diagnosed. Read some horror stories and generate some healthy fear.

Slow Down At Meal Time

Know we know that the parasympathetic nervous system is responsible for the digestion in the body and it prefers to work at rest.

This is why you feel sluggish after eating and you want to take a nap.

When we properly digest our food, we are allowing our body to access nutrients, create new cells and tissues, create hormones and important signaling molecules. Also we help to move the waste products through the body more efficiently.

Easy ways to help your digestion

Eat sitting down at a table

Chew slowly and methodically

Give yourself plenty of time to eat and digest

Do not eat in the car

Do not eat in a rush

Think about what you’re eating and why

So that’s it. If you follow these two simple steps to lose weight in 2021 then you will find yourself much happier and healthier in 2022.

Categories
Fitness Health

How to: Fix Abs after a Baby

Congratulations! You’ve just welcome a shiny new human onto planet earth and that is really amazing.  You’ve spent nine months growing another living being and now you will be taking care of said being for next 18 years or so. 

After giving birth and especially after multiple births many moms notice that their abs start to separate.  This is particularly problematic because you can do thousands of sit ups or crunches and not get those to cooperate.

If you are one of the many moms out there having this problem, then please try my modified dead bug routine. 

I modified this from the traditional dead bug routine.

I don’t have any pictures yet but we will have some soon.

Dr. Crowley’s Modified Dead Bug Progression

Phase 1

Lay flat on your back with your arms flat by your sides and knees bent, feet flat on the floor

Raise one knee keeping a 90-90 bend at the hip and knee, as you do so, tighten your abdominal muscles as if bracing

Hold for 30 seconds

Bring that foot back to the floor and raise the opposite knee, brace the abdominals

Hold for 30 seconds

Bring that foot back to the floor, now raise your arm up straight back by your head so its flat on the ground with your fingers pointing towards the wall behind you

Hold for 30 seoncds

Bring that arm down and repeat with the other arm

Phase 2

Begin in the starting position with knees bent, feet flat on the ground, arms at your side

Raise opposite knee to 90-90 and opposite arm, above your head at the same time, brace the abdominals

Hold for 30 seconds

Bring the knee and arm back down, and raise opposite knee, opposite arm

Hold for 30 seconds

Phase 3

Begin in the starting position with knees bent, feet flat on the ground, arms at your side

Raise opposite knee but this time stretch the leg out to a 45 degree angle with the floor and raise opposite arm

Hold for 30 seconds

Bring arm and leg back to neutral starting position and repeat with opposite arm and opposite leg

Hold for 30 seconds

  1. Spend 1-2 weeks performing each exercise 4-5 times a week
  2. Stop any exercise if you feel pain
  3. Always consult with your doctor before beginning any exercise program

Questions? E-mail me at [email protected] and I’ll be happy to answer any questions that you might have.