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Archive for January, 2017

EXERCISE EARLIER TO PREVENT DECLINE

January 25, 2017 Leave a comment

We humans are great procrastinators, especially when it comes to exercise. We have good intentions, but life gets in the way, and we end up putting off our exercise programs till next week, next month, or next year. The most crowded month of the year in most gyms is January, when people make their New Year’s resolutions to exercise more and to get into healthy habits.

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The attendance steadily drops each month (with a small spike before bathing suit season in the summer), and it’s because people find lots of reasons to stop working out as the year goes on. The sad fact is that as long as we feel reasonably healthy, we aren’t motivated to exercise. Lots of people think they’ll start later in life, when they have more health problems that could be addressed with exercise.

But that’s a mistake. The reason is that physical declines start earlier than you think, according to a new Duke Health study shared by a Doylestown chiropractor.

This study, which looked at a group of U.S. adults ranging in age from their 30s to 100, both male and female, found that in basic tests of strength, balance, and endurance, people showed signs of physical decline much earlier than previously thought. People in their 50s struggled with their ability to stand on one leg for a minute, or to stand up repeatedly from a chair over a period of 30 seconds. These were just two of the exercises measured, and by the decade of the 60s the majority of the subjects were showing some evidence of physical decline, even if it was minor.

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The conclusion? That people should start regular exercise programs and see their local chiropractor sooner than later, to fight that physical decline. The best approach is to start young, before your physical skills have eroded.

So, get out there and exercise!

DO YOU HAVE PIRIFORMIS SYNDROME?

January 16, 2017 Leave a comment

Millions of people suffer from sciatica, which is an irritation of the longest nerve in the human body, the sciatic nerve. There are many different causes of sciatica (a herniated disk, arthritis, etc.), but one of the most overlooked ones is piriformis syndrome says a local chiropractor.

The piriformis is a muscle in the gluteal region and the sciatic nerve runs right through it. When the piriformis muscle gets tight, it can compress the sciatic nerve, causing tingling, numbness or even pain.

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The piriformis can get tight from overuse, which happens when they have to help out because the larger glute muscles aren’t engaging when you run or do other types of exercise. The best way to relieve this situation, according to a Doylestown Chiropractor is to activate the muscles in the hip and pelvis area, which will take pressure off the sciatic nerve.
Here are a couple of simple exercises that will help you do that.
1. Piriformis Release. Sit on the floor with a lacrosse ball under one glute muscle, and put your weight on the ball. Extend your legs, but bend the corresponding leg (e.g., if the ball is under the right glute, bend the right leg). Point the knee toward the ceiling, and keep that foot on the floor. Rotate your leg from one side to the other. Repeat for up to two minutes, then switch sides.
2. Glute Step-Backs. Standing with your feet shoulder-width apart, move one leg backward, trying to keep your knees at 90-degree angles. There are three variations of this, and you should do 15 repetitions on each side for each variation:
A. Keep shoulders square and face forward while you do the movement.
B. Rotate your upper body toward front leg while you do the movement.
C. While facing forward, tilt your body to the side opposite from the front leg.