Circle Of Thought

The Importance of Stretching Before and After a Workout

  • Stretching

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!

Sciatica Stretches to Ease Your Discomfort

  • Sciatica Stretch to Ease Discomfort

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!

 

Music Helps Keep You Motivated and Focused

Music can help you stay motivated and focused. The act of listening to music can help you concentrate on a boring task. The Globe and Mail reported that, “Focusing on a favorite song combats de-motivating brain signals associated with fatigue or boredom.”  For example, listening to music while working on a boring task keeps you energized and in the zone.  People rely on music to get them through a tough workout or a long commute.  Think of how you can use music to your advantage!

A powerful song can change your mood instantly.  Music can be fun and uplifting or comforting and melancholy.  In fact, “Music’s energizing effects comes from its ability to engage the body’s sympathetic nervous system. The activation of this system readies the body for action whenever we face a challenge in our environment.”  Many people listen to music daily. Most people find that listening to music while driving can help you stay focused.  Imagine how boring road-trips would be if there wasn’t any music to pass the time.  Music can make you motivated to workout, clean, dance, sing, run, and so on.  Music can also be beneficial to your health—to find out how, check out this site!

To find out more information about how staying motivated can benefit your health, contact The Lavanga Group today!

Chiropractic Care and Back Related Leg Pain

  • Run

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.

Stress Management

  • stress management

Do you often feel overwhelmed and stressed out?  When you are stressed, your body responds by making hormones that speed up your heart.  This usually results in faster breathing and also bursts of energy, which is called the fight-or-flight stress response.

Feeling stressed is normal and sometimes even useful.  Stress can help you work hard or react quickly.  However, if stress happens too often or lasts too long, it can have negative impacts on your health.  Stress is liked to headaches, upset stomach, back pain, and trouble sleeping.

What can you do about stress?  Check out the following stress management techniques:

  • Find out what is causing stress in your life.
  • Look for ways to reduce the amount of stress in your life.
  • Learn healthy ways to relieve stress and reduce its harmful effects.

Massage Therapy is also a great way to relieve stress. Massage therapy has proven to boost energy and increase concentration.  “Massage therapy can be effective for a variety of conditions, including arthritis, lower back pain, insomnia, headaches, anxiety, circulatory problems, and recovery from a sports injury,” says Mary Beth Braun, President of the merican Massage Therapy Association (AMTA).  To read more about massage therapy for stress relief and much more, click here.

For more information about stress management techniques, contact the Lavanga Group today!

 

Why Vacations are Good for Your Health

  • Vacations

Vacations give you an opportunity to escape from your day-to-day responsibilities and get some much needed R&R.  Most of us come home from vacations feeling relaxed, happy, and ready to get back to work!  Vacations are great for getting a tan, spending time with family, and catching up on some reading.  What most people don’t realize is that vacations are also good for your health!  Check out the following ways a vacation can make you healthier and happier:

  • Helps you to reduce stress.  Whether you take a week long beach trip or just a day to play golf, vacations are one of the best ways to reduce stress levels!
  • Give your heart a break.  According to the Framingham Heart Study, “Women who take at least two vacations a year are eight times less likely to have coronary heart disease.”  Another study done with men who had an elevated risk for coronary disease, showed that those who didn’t take an annual vacation were 32% more likely to die from a heart attack than the vacationers.
  • Help you get closer to your family.  Vacations help you to create memories and share experiences with your families.
  • Make you smarter at work.  According to the National Institutes of Health, research shows that stress can have an impact on decision making.  By taking a few vacation days, you’ll feel refreshed and and focused.

For more information about your health, contact Lavanga Chiropractic today!

Bad Posture Affects Your Health

  • Bad Posture Affects Your Health

Bad posture can have many negative affects on your body and health.  Repeating poor posture can actually change and adapt your body’s alignment, causing you to experience pain.  Bad posture can cause what is referred to as a hunchback.  This is when your back forms a C shape at the top of your spinal column.  Bad posture can also cause rounded shoulders, which is common for people who work mostly at a desk.  To find out what may be causing your bad posture and ways to correct it, check out this site!

While a slow, slumped walk tends to make you drowsy, skipping helps you to avoid bad posture and raise energy levels.  A great exercise to help stretch your back and boost your energy levels is skipping.  According to an experiment, you are more likely to feel or think of something positive when you are sitting up straight.  Having good posture is important to your health and overall happiness.  In fact, your body language has the power to shape your personality and even change your hormones.  Check out Amy Cuddy’s famous Ted Talk to learn more!

If you are suffering from back pain due to bad posture, contact Lavanga Chiropractic today!

Cleanse and Detoxify Your Body for a Healthy Life

  • cleanse

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

Shoes Can Cause Back Pain

  • Shoes Can Cause Back Pain

Feet are the foundation of the body.  Wearing shoes that don’t give proper support could contribute or even cause lower back pain.  To avoid nagging back pain, it’s important to try and find footwear with that have extra cushioning.  It may also be helpful to use insoles or inserts to help provide extra support.

One way to avoid back pain is to replace your sneakers when you notice that they aren’t providing enough support.  If you run or jog regularly, make sure to invest in a high-quality pair of athletic shoes.  By investing in a more supportive shoe, you’ll be able to get more use out of them and benefit from the extra cushioning.

Another shoe that throws off the alignment of the body are high heels.  When wearing high heels, you’re not walking in a natural position.  This can cause stress and strain on the lower back.  It is recommended to wear lower heels when possible.  Another way to avoid the strain caused by high heels is to limit the duration you wear them.  For example, while walking to-and-from work, wear your sneakers and switch into your heels when you arrive at the office!

Flip-flops are a less supportive shoe that can lead to stress and strain on joints and tendons.  In fact, wearing flip-flops for a long period of time can cause arch pain, heel pan, ankle pain or knee pain.  Flip flops are ideal shoes for the summer, but if you know you’ll be walking long distances, try to wear your sneakers!

To find out more information about how your shoes can have an impact on your back pain, contact Lavanga Chiropractic!

Hydration – Why We Need It

Hydration is key to the body’s peak performance.  It’s ironic that the one thing Debbie Scaling Kiley needed was the one thing that was all around her as far as the eye could see, but wasn’t for the taking: water. Setting sail from Annapolis, Md., and headed for Ft. Lauderdale, Fla., the boat Kiley and her crew of four were on sank off the coast of North Carolina leaving them with no survival equipment and not a drop of fresh water.

Stranded at sea in a small life raft, the five survivors slowly started to dehydrate, and after several hours, dehydration set in.

“We sank at about 2 p.m.,” says Kiley. “By the next morning, we were thirsty, but the cold was more important than the thirst. Later that day, though, the thirst started to drive us crazy. It’s a longing like nothing I’d ever felt before; it’s nothing like being hungry. It’s torturous because there was nothing we could do, but we’d have done anything for water.”

By the third day, they were semidelusional, and that night, two of the men on the raft drank seawater to quench their thirst. The next day, in a delusional state, both men jumped overboard.

“By the fifth day, we were so thirsty, we were overwhelmed by it,” says Kiley. “We were at the point of believing we were going to die of dehydration. I’ve been told the human body can last absolutely no longer than seven days, but in many cases, as I believe was the case with us if we had stayed out there longer, a person can only last five or six days.”

On the fifth day, Kiley and one other survivor were rescued. They were immediately given ice cubes to suck on and IV fluids to re-hydrate them. Her story, compelling in so many ways, illustrates to the extreme the importance of water and fluids in our lives.

Water: Why We Need It

“Hydration is important because the body is comprised mostly of water, and the proper balance between water and electrolytes in our bodies really determines how most of our systems function, including nerves and muscles,” says Larry Kenney, PhD, a professor of physiology and kinesiology at Penn State.

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To learn more about being your best self, visit lavangagroup.com