Winter is the unhealthiest season of the year
It is often the point of the year where we feel most fatigued on a daily basis. And there is a biological reason for this: with less daylight, the body produces more melatonin which makes us feel drowsier than normal. This sets the tone for seasonal affective disorder (SAD), a mood disorder usually experienced during winter time. But spring is here, and it’s time to shake yourself out of it. Need some help? Read on.
Your body weight can be your greatest tool…
…in your quest to lose weight. For many people, a gym is actually a counterproductive place to attempt fitness goals. Unless you are cut out for the high-intensity culture of a gym, it may leave you spun out and actually less motivated regarding your fitness. Body weight training is a ready made solution for those of us who can’t be bothered to spend a dime on a gym membership or a set of dumbbells.
Perks of body weight training:
- It’s free
- Easy to learn
- Can be performed in your living room
Benefits of body weight training:
- Burns calories to help with weight management…
- …while building muscle simultaneously, which is important-
- particularly in the core muscle group, which are essential for good posture.
- Increases relative strength, which is your strength in relation to body size and…
- also increases reactive strength, or your ability to elongate and contract muscles.
- Finally, it boosts circulation and improves range of motion.
What do you know, these sound like the same benefits as standard weight training and cardiovascular exercise! Body weight training can be performed as stand alone exercises or as part of a circuit i.e. push ups, jumping jacks, squats, lunges, planks performed without a break in between.
Remember what it felt like to be young and unencumbered?
One of the greatest benefits of chiropractic is how it improves range of motion, impacting flexibility, reaction speeds, balance and coordination. It’s no wonder that many athletes swear by chiropractic to keep them on top of their game. At Espinosa Family Chiropractic, we see the impact that sedentary lifestyles have on a human’s flexibility: it is a very sad sight and we are here to change that.
How do my legs connect to my upper body?
No really, how do they? Think about how your legs connect to the upper body and you will be thanking the structures known as sacroiliac (SI) joints. These powerful and pivotal points connect the pelvic bones to the sacrum, and are responsible for conducting force and weight between the upper body and the legs. They are supported by a complex system of ligaments and muscles that provide strength to the region.
Don’t wait to take action on sciatica
Studies consistently show that chiropractic is one of the best treatments for sciatic nerve pain. If you are suffering from chronic sciatica, it is a good idea to call our office in Sacramento and schedule an appointment so we can start resolving the underlying cause and help you leave pain behind. But getting in to see a chiropractor at the drop of hat is not always easy and sciatica can cause an exigent pain in need of immediate relief. Here are some tips on what to do.
Back pain and breastfeeding go together
Holding any additional weight is likely to put your body at an odd angle, but a baby ups the ante. In order to effectively nurse, you crane your neck to maintain a gaze with your child, while your back often becomes hunched to support the weight on one side. As your spine is already trying to recover from the trauma of the long journey of pregnancy, this additional stress can be untimely. But there are some steps you can take to mitigate the soreness and stiffness that accrues from breastfeeding.
The reality of bone loss
Today, we’re talking about bone loss, a natural part of aging that will occur to us all in varying degrees. Starting during our thirties and accelerating thereafter, our bones begin to lose mineral density. This leaves us vulnerable in a variety of ways- take our spines, which are already often compromised by unhealthy lifestyles, poor diets and lack of exercise. Bone loss makes the vertebrae weaker and therefore more likely to fracture from compression- the resulting compression fractures cause terrible pain, limit range of motion and can hasten spinal degeneration. So what can we do about it?
Stretching is so easy: why do we avoid it?
Many of our patients tell us how surprised they are at the ability of stretching to help them feel better. Whether you are mired in the grips of chronic back pain, or you haven’t had a single complaint from your spine in all your life, you can still benefit from regular stretching. The fact is, most adults in America aren’t moving enough. And if you are moving a lot, you need to condition your muscles to accept this movement. Stretching answers both of these calls: it can be adapted to work out muscles which are weak and stiff from lack of movement, or to ease muscles that have been strained from overuse.
Spinal mobilization is a gentler form of chiropractic therapy
As with all other chiropractic techniques, our goal is to restore lost range of motion and improve the function of your spinal joints. Traditional adjustments are known as High Velocity, Low Amplitude (HVLA), which utilize a rapidly applied but low-force thrust to restore a spinal joint into neutral alignment. But some people require, and others desire, a more gentle form of care. The answer is mobilization.
Why is water-based therapy so good for the spine
Let us give you a bucketful of reasons. Begin with the suspension of gravity: as soon as you enter the pool, the majority of downward force on the spine is negated. The majority of water therapy routines are performed in warm-water pools designed to get your blood flowing (*make sure that exercising in warm water will not exacerbate other pre-existing health conditions*). The exercises involved are ultra-low impact, meaning that there is negligible wear and tear on the spinal joints compared to land-based exercises. Let’s look at more reasons why water therapy is so desirable for people with back pain.