While warming up for a workout, it’s important to remember to stretch. Stretching before a workout will help make your body more pliable and less prone to injury. Make sure to stretch the main muscle groups that you plan on using during your workout. Stretching helps to:
- Reduce muscle tension
- Make the body feel more relaxed
- Prevent muscle strains and joint strains
- Prepare the body for your workout
- Promote circulation
- Reduce muscular soreness
Post stretches are just as important as stretching prior to your workout. After a workout, stretching will help you increase your flexibility and range of motion. It’s important to gently stretch post workout and order to optimize range of motion and performance. Listen to your body to make sure your not forcing the stretch.
Here are a few of the best post workout stretches to help prevent injury:
- Quadricep Stretch is essential if you engage in strength training or high amounts of cardiovascular exercise.
- Hamstring Stretch is a great stretch if you engage in high amounts of cardiovascular activity.
- Side Stretches help focus on the abdominal muscles.
- Calf Stretches will help loosen up the muscles in the lower part of your leg.
To learn more about how stretching can benefit your body, contact Lavanga Chiropractic today!
Kinesio taping can be traced back to the 1970’s when Dr. Kase was searching for a method to ease strained muscles and joints. This taping method has been used for decades by athletes and others who are attempting to ease their joint and muscle discomfort, as well as back pain experienced late in pregnancy. Kinesio taping should only be performed under the supervision of a trained physician. They will guide you on placement, frequency and duration of your therapy plan based on your pain history.
Kinesio taping earned its claim to fame in the 1988 Olympics – unlike its sports tape counterparts, kinesio offers more flexibility and range of motion than others. Regularly scheduled chiropractic adjustments, in addition to kinesio tape therapy, can prolong the health and repair of your joints and muscles. While chiropractic care maintains proper alignment of the human body, kinesio tape helps maintain muscle placement and movement between appointments.
Find out what The Lavanga Group can do to help you manage your pain in addition to kinesio taping today!
Did you know that daily sciatica stretches can alleviate some of your symptoms? Piriformis syndrome, or sciatica pain, is very common in athletes such as runners, cyclers and rowers. It also affects a range of others due to being overweight, improper posture and especially pregnant women! The piriformis muscle runs right on top of the sciatic nerve and when it is not properly stretched, it will tap the nerve and cause pain. Those who over/underuse this muscle are likely to feel the negative effects of its placement.
Physical therapists and chiropractors provide home routines for their patients to perform that are meant to supplement the time spent with them. When followed, sciatica stretches, among other stretches, will ease your discomfort as well as help you regain your mobility! Patients who do not follow their home sciatica stretches routine are doing themselves a disservice by delaying their treatment until their next visit.
Anti-Inflammatory drugs such as ibuprofen will help with the discomfort; however, it is best to discuss a plan with your doctor as soon as possible. Triathlete magazine has a great article lining out what causes this pain and how to prevent and treat it with the use of a doctors care plan along with sciatica stretches.
As with all health concerns, it is best to contact your doctor immediately when something feels amiss. You know your body better than anyone – don’t lie to it! Schedule an appointment today at Lavanga Chiropractic to review your symptoms and work out a care plan!
With today’s fast paced lifestyle and culture, it is sometimes easy to miss out on the simple things in life that will have a positive effect on your health: meditation, yoga, healthy eating and most importantly walking. Most of us walk in some way, shape or form every day. We walk to and from the car, around the office or at work, around the house – but do just as many of us walk for our health? Some people take walks to clear their heads and have some alone time while others take group walks to catch up with friends or family as a way to stay in touch!
Walking has many positive impacts on your health and well being that have little to do with weight. Taking a daily walk, even as slow as two miles per hour, can improve heart health and cardiovascular endurance! The average adult is suggested to require 10,000 steps per day – minimum. This seems like a LOT of work; however, taking a stroll at your lunch hour at work can take up a large chunk of those steps! Most smart phones are even compatible with apps to track these steps. Maintaining good posture during these walks will also improve your muscles required to maintain good posture while sitting and other non-walking activities!
For those who aren’t used to a more aggressive exercise regimen, walking is a great place to start! Take the time you need and the pace that is (not too) simple for you and get started. As with all exercise, consult with your doctor prior to starting a new regimen. Contact Lavanga Chiropractic today to assist with your plan today!
Eating clean is one of the most challenging things to consistently do. With a busy schedule, it can be very difficult to stay on track. These 8 tricks can help you motivate yourself to eat clean:
- Get educated. Staying motivated to maintain a healthy eating life style requires your to learn about the food you eat.
- Make it personal. Eating cleanly requires you to focus on making real change in your lifestyle.
- Stop villianizing food. Letting go of the idea of forbidden food allows you to open yourself up to a much healthier relationship with food. Try eating clean most of the time and enjoy your indulgences the rest.
- 80/20 rule. Connected to the last point, it will be easier to stay motivated if you follow the 80/20 rule. Try eating clean 80% of the time and treating yourself 20% of the time!
- Be responsible to someone. Talk about your goals with others and take responsibility of them. Taking ownership of your life style will help you stay dedicated to eating clean.
- Let go of the “diet” mentality. Eating healthy is not a diet, it’s a life style!
- Find real food that tastes good to you. Don’t be afraid to try new food and recipes…you may discover that you enjoy the taste of healthy food!
- Make a plan that fits your lifestyle.
Benefits of eating clean:
- Cutting back on health care costs
- Having more energy to play with your kids
- Improving your immune system, over-coming health issues, etc.
- Feeling better
- Looking better
- Improving the environment
For more information about staying motivated, contact The Lavanga Group today!
Yoga is often linked to being an exercise for women. However, everyone can benefit from yoga. Those suffering from back, neck, joint, and muscle injuries find that yoga helps reduce their pain. Studies reveal that those who practice yoga twice a week for eight weeks gain strength, flexibility, and endurance. Yoga stretches your muscles and can also help relieve stress.
Try these poses to help minimize back and neck pain…
- Downward-Facing Dog: this pose is an excellent stretch to target your entire body. Try to hold this pose for 5 to 10 breaths, and repeat about five to seven times.
- Child’s Pose: this stretch helps to elongate your back, which can really help you relieve stress. You can repeat this stretch as many times as needed.
- Pigeon Pose: this is a bit more challenging for beginnings, but can be really helpful in stretching hip rotators and flexors.
- Triangle Pose: this is an excellent pose to help you strengthen your back and legs muscles.
- Cat and Cow Pose: If you have an achy, sore back, than this pose is for you! Try to repeat it ten times to get the best results.
- Upward Forward Bend: this pose stretches your hamstrings and back muscles, while also helping to minimize tension in your shoulders.
- Upward-Facing Dog: this stretch engages your back by opening up your chest and stretching your abdominal muscles.
To learn how to properly do these yoga poses visit this site! To find out more information about what exercises can help you relieve your back and neck pain, contact Lavanga Chiropractic!
Do you need to detox your body and cleanse? You probably have heard of friends, family or coworkers talking about “doing a cleanse” and never really thought it was for you. The truth is, it is a good idea to cleanse your body on a regular basis.
In today’s world, there are toxins all around you which leave your immune systems weakened and increase your risk of poor health. A cleanse is a great way to detox your body and give yourself a clean slate to start with. Upon completion of a cleanse, it is important to make healthier choices when it comes to your lifestyle and diet.
Some symptoms as simple as trouble sleeping are your body’s way of telling you it need a cleanse. This link provides a quick description of if your body needs a cleanse, or to be detoxed, soon.
When toxins build up in the body, a range of symptoms can occur. Detoxing your system will help reduce the toxins that cause these symptoms and increase your general mental state and promote a feeling of well-being. Call Lavanga Chiropractic to find out more on cleansing, and our detoxification programs at 215-364-1112
Personal development is a process and requires you to take steps to achieve your goals. Take a look at your life an decide how often you work on improving yourself. Personal development is a lifelong pursuit. Every day brings new opportunities in our lives. It’s important to use these opportunities to make improvements in your life. Making a commitment to personal development will help you change your life for the better! In keeping with the overall practice of the Circle of Wellness, you know that you don’t have to do this alone.
Trainers, coaches and personal development programs are key to making a true change to a healthier lifestyle. The Lavanga Center can help you explore the various types of coaching and personal development exercises that complete the Circle of Wellness.
At the Lavanga Center we customize flexibility and rehabilitation programs, synergy exercise systems, personal training, Pilates, Tai Chi, dance and our Personal Development Yoga (PDYOGA) programs.
Call us today at (215) 364-1112 to get your customized fitness program!
If you’re experiencing leg pain related to back problems a new study has shown that chiropractic attention combined with exercise will exhibit the most short-term relief. Generally patients experiencing these symptoms are treated with medication, injections, and surgery. Gert Bronfort, a researcher with the Integrative Health and Wellbeing Research Program at the University of Minnesota told Reuters health, “Spinal manipulation combined with home exercise may be worth practicing for those with back related leg pain that has lasted more than four weeks.”
“This combination resulted in advantages in pain reduction, disability, global improvement, satisfaction, medication use and general physical health status after 12 weeks.” Nine months after the study and treatment ended, patients who underwent chiropractic therapy were still doing better than groups who did not participate in terms of overall improvement, satisfaction, and use of medications. Bronfort added that four out of five people will experience lower back pain in their lifetime and up to forty percent of them will develop leg pain as a cause of their back pains.
The study consisted of 192 adults with back pain that had been progressing to their legs for at least four weeks. Half of these patients were instructed to do specific home exercises and pain management techniques. They also met with a chiropractor for 12 weeks, up to 20 times for 10 to 20 minutes of spinal manipulation. The other half were asked to visit a chiropractor, exercise therapist, or personal trainer during the first 12 weeks but, without spinal manipulation. Both halves of the patients were asked to rate their pain at the beginning of the study as well as after 12 weeks of their designated treatments. The results came as followed: 37% of the spinal manipulation group felt their pain was reduced by at least three quarters, compared to 19% of those who did not receive spinal manipulation.
If you or a family member is experiencing back related leg pain and are interested in spinal manipulation to relieve pain, feel free to contact the chiropractors of Lavanga Chiropractic.
It’s important to take into consideration the cost of medical care when seeking treatment. Medical costs can add-up quickly—which is why you should consider if you are getting the best treatment for your money. Evidence suggests that chiropractic care provides results and is cost-effective.
Reports show that chiropractic care offers patients with a cheaper alternative to medical treatment. Health insurance companies are increasingly including chiropractic care as a covered benefit. According to the American Chiropractic Association (ACA), chiropractic care is also a tax-deductible medical expense. Researchers analyzed the medical spending of over 12,000 adults with spine conditions and discovered: “People who use alternative therapies have lower annual health-care costs compared to patients receiving traditional treatments. Chiropractic care contributed significantly to reduced costs since chiropractic accounted for 75% of alternative therapy use.”
Chiropractic care can also save you from spending money at the pharmacy. You can avoid the cost of pain relievers by seeking a long-lasting treatment method. A chiropractic physician will focus on fixing the problem/injury rather than prescribing medication to temporarily relieve you of pain. For example, prescription medication to relieve back or neck pain can be very expensive and even addictive. By seeing a chiropractic physician you can avoid the costs as well as the risks associated with pain medication. Chiropractic care also avoids the costs associated with surgeries and procedures.
To find out more information about chiropractic care, contact the Lavanga Group today!