Recently the California Governor has asked for senior citizens to stay at home because of the coronavirus. During this time it is important to maintain wellness. Here Dr. Zak Owens of Accident and Sports Injury Clinic in Roseville, CA is going to show some easy exercises that can be done by seniors while staying at home.
1. Sit to stand squats-Sitting to standing squats are a great exercise to do. It has the benefits of doing squats but allows for the opportunity to take needed rests. While doing these exercises the goal is to not use either hands to push up on your legs. This will allow you to strengthen the muscles of your legs. If you need to you can use one arm to help with balance or make sure to use the wall to help. Another helpful tip is that if you are having difficulty doing these squats you can try doing them from a higher chair. These sitting to standing squats are a great exercise for senior citizens.
2. Single leg drop-This is an eccentric exercise for the abdominal muscles. It is the opposite of doing single leg raises. For this exercise lay on your back, bring your knee towards your chest, straighten your leg up as high as you can, and then slowly lower the leg to the ground. The slower you go the more it will help strengthen your abs.
3. Tricep dips-triceps dips are a great body exercise to help strengthen the triceps. The nice thing about dips is that there are different ways to modify it so seniors can strengthen their triceps. If you want to make this exercise easier keep your feet close to where your arms are at and use a higher surface like a kitchen counter. Doing this will allow you to use your legs more to help your triceps work. If you want to make it more difficult you can use a lower surface like a couch and put your legs as far away as possible. That will allow for more weight to be put on the triceps.
4. Cat Camel stretch and Quadruped tract-These are a great stretch and exercise that I think should be used together. The cat camel stretch does a great job at allowing mobility in the lower back by stretching the lower back in extension and flexion. The quadruped tract is a great core exercise. It can be done with just lifting up a single arm or a single leg. If you would like to make it a little harder you can do opposite arm and leg at the same time. This is a great exercise to be done when having lower back pain.
5. Aerobic exercises at home-Aerobic exercise is so important to help keep your heart strong and healthy. Some great aerobic exercises for seniors are walking and riding a bike. A recumbent exercise bike is a great investment. It allows for comfort while exercising and can put in a place where you can watch TV or even read a book. You can also just get just the exercise bike pedals only or pedal exerciser which are very affordable and don't take up a lot of space. Another great option is going for walks. Even if you are stuck at home you can still walk around the house. You can also walk around the yard which will help you do aerobic exercises. Walking is a great exercise for anyone especially seniors.
There are a lot of exercises that you can do. If you have questions make sure to comment and we will answer them. We hope to see you soon as chiropractic care is beneficial for seniors.
When people talk about their lower back pain many people throw out the word sciatica to describe their pain and how it is causing them pain and affecting their activities. Lets talk about sciatica pain to determine what it is, how it is caused, and what can be done to help the pain.
Sciatica is when something is causing compression or irritation to the nerve roots of the sciatica nerve or compression or irritation to the sciatica nerve itself. Sciatica is much more complex than this but lets talk about what you experience when you have sciatica pain.
With sciatica the pain is felt as moderate to severe pain that starts in the low back and shoots sharp pain down one or both legs. You may also experience numbness and tingling in one or both legs with or without the sharp pain.
There are many causes of sciatica pain. One of the most common reasons for sciatica pain is a bulging or herniated disc. Other common causes may be osteoarthritis causing nerve impingement or narrowing of the space where nerve roots leave the spinal canal also know as stenosis.
Our chiropractors and acupuncturist can help you get rid of your back and leg pain. Studies have shown that receiving chiropractic adjustments or acupuncture can help decrease your leg pain and get you back to doing what you love. This is done by helping to relax the muscles surrounding the injured area and increasing restricted joint movement of the injured area. This will help to promote proper healing of the damaged tissues in the surrounding area.
Along with Chiropractic adjustments and acupuncture care we can help you by instructing in exercises and stretches to help the injured area. These will help to promote movement in the damaged area and help to strengthen weak muscles. By strengthening the muscles we can help stabilize the area to help decrease leg pain and help to strengthen the core which will help to prevent further injuries in the future.
When you experience sciatica pain it is always a good idea to try chiropractic care and acupuncture to see if it helps with the pain and other symptoms. Physical therapy is also another great option to help manage sciatica pain. When these options fail and don't provide relief it is a good idea to talk to your doctor about other treatment options such as using medications, shots, or surgery.
If you are experiencing any sciatica pain make sure to make an appointment with your Chiropractor, Acupuncturist, or other Doctor today. They can help determine the cause of the sciatica pain and make sure you are getting the best treatment possible.
The Study below shows the effectiveness of spinal manipulation (adjustment) in helping with sciatica pain specifically caused by a disc injury.
The Effect of Spinal Mobilization With Leg Movement in Patients With Lumbar Radiculopathy-A Double-Blind Randomized Controlled Trial.
The shoulder is a very interesting part of our body. It has the by far the most movement of any other joint in our body. It is made up of several joints including the glenohumeral, acromioclavicular, and scapulothoracic joint. There are so many muscles that surround the joint, help with movement, and help stabilize the joint like the rotator cuff muscles. Due to these factors shoulder pain is one the most common pains to experience. With so much movement ligaments and muscles are bound to get pulled and tighten which then limit movement. It is also a common area for tendons to calcify. To help with your shoulder pain or lack of shoulder mobility here are a couple exercises that may help. If you are in severe pain make sure to contact your Roseville Chiropractor to help you get out of pain.
1. Codman arm swing- This is a great first exercise for anyone who is having shoulder pain or limited shoulder mobility. This exercise involves using the momentum of your body to help swing your arm. This is a great form of passive range of motion exercise that is great in acute phase of shoulder pain or when you have a hard time lifting your arm. Simply move your body and let your arm hang. The movement of your body will help move your shoulder letting it swing back and forth like a pendulum.
2. Wand/Broom exercise- This is another great exercise during the early phase of an injury especially with lots of pain or limited shoulder mobility. For this passive range of motion exercise you are going to grab the top of a stick or a broom with the hand of your hurt shoulder. With the opposite arm you are going to push up to go through the range of motion of the shoulder. Don't use the top arm to help. Just allow it to relax and go along for the ride.
3. Resisted external rotation with a theraband- This exercise is designed to help strengthen the infraspinatus and teres minor muscles which are rotator cuff muscles. These muscles are responsible for stabilizing the shoulder and help with external rotation. These muscles are typically weak on a lot of people and can cause a lot of shoulder pain. To do this exercise you are going to pull to resistance with the non hurt side arm. On the hurt shoulder side you are going to pull the band away from your body while keeping your elbow tucked close to your torso. For this one you should watch the video to get a better understanding.
4. Resisted internal rotation with a theraband- This exercise is designed to help strengthen the subscapularis muscle which is a rotator cuff muscle. This muscle is responsible for stabilizing the shoulder and helps with internal rotation. This exercise is going to look like the exact opposite of the resisted external rotation exercise. With the opposite side of the theraband tied to a door handle or another heavy object you are going to have your arm curled to 90 degrees facing straight ahead. Now you will bring your hand close to your body while keeping the elbow tucked close to your torso. This another exercise that it would be best to watch the video for.
5. Resisted arm raises- Arm raises can be good to strengthen a lot of muscles for the shoulder. For this one I want to focus on the supraspinatus muscle because it is a rotator cuff muscle and is an important muscle for shoulder stabilization. To do this exercise step on the opposite end of the theraband with your foot. Grab the other end with your hand with your thumb pointed down. Lift up the band diagonal rather than directly in front of you or to the side. If you can you want to lift it up in the scaption plane which slight in front of horizontal and where your shoulder normally lines up.
6. External rotation with weight- The last exercise is the same as number 3 but with a weight. This exercise is shown laying on your side instead of sitting to allow for the weight and gravity to be the resistance.
If you have questions about this watch the video. Please note these exercises are meant to be a first step and to help give an idea of what exercises can be helpful. If you want more specific ideas of what you can do for your shoulder pain make sure to see the Roseville Chiropractors you can trust here at Accident and Sports Injury Clinic.
A common question I get as a chiropractor is whether you should be using ice or heat to help decrease pain. This is fairly common due to the accessibility and affordability of ice and heat modalities. These are great at home treatments to use after getting done with doing exercises, massage, chiropractic care, or acupuncture.
To understand when it is better to use ice or heat we need to understand what they do. Ice is meant to decrease pain receptor activity to numb the pain and to also decrease blood flow to the area causing vasoconstriction. On the other hand heat is meant to decrease tightness of muscles by the increase the elasticity of muscles and it also increases blood flow to the area. Decrease blood flow will help decrease inflammation of the area while increasing blood flow will help increase white blood cell activity in the area.
Based on this it is usually better to use ice in the acute phase of an injury (1-3 days after an injury). This is to decrease inflammation or swelling of the area and also to decrease the pain. Now with a more chronic injury or chronic phase of pain (1 month+) it is important to help increase the blood flow of the area and increase muscle/joint movement of the area. Increase the movement will help decrease joint and muscle pain.
Now even though this is recommended I believe that if you like using ice more use ice even in the chronic phase. If you like using heat more use heat in the acute phase of injury.
When using ice and heat only use for 15-20 minutes at a time. Then take a break for about an hour or 2 before reapplying. I hope this helps whether you are in Roseville, Rocklin, Granite Bay, Citrus Heights, Sacramento area, or anywhere in the world.
Inversion ankle sprains or ankle sprains to the lateral ligaments of the foot are a very common injury in sports and daily life. Damage to any of the ligaments whether it is the anterior talofibular, calcaneofibular, or posterior talofibular can cause a lot of pain. Also with tears in any of these ligaments you are prone to more ankle sprains in the future. In order to get out of pain after an inversion ankle sprain follow the exercises, stretches, and advice in this video so you can get back to playing sports or living your normal life.
The advice and exercises in this video are
1. POLICE or RICE acronym-POLICE stands for protect, optimally load, ice, compress, and elevate. Following these steps in the acute phase (0-48 hours) can help reduce swelling, inflammation, and more damage to the ligaments. RICE stands for rest, ice, compress, and elevate. RICE is the old acronym used that has only been changed because it is important to try and get movement back to the ankle.
2. Get movement in the ankle. Getting movement in the ankle is especially important at the the end of the acute phase and getting into the subacute phase. While there may be some pain at this point it is very important to know your limitations and not to push yourself to avoid more damage to ligaments.
a) To do this you can start with doing passive range of motion with ankle which means maintain movement by not using the muscles of the foot but rather something else. This can be done with your own hand or someone else can do this. Make sure to go through dorsiflexion, plantarflexion, inversion, and eversion not too far but to tolerable points.
b) Next you can get movement by doing active range of motion with the ankle. Active range of motion is when you are using the muscles of your ankle to move you ankle. This takes more energy and it is important to know your limitation when doing this. Make sure to go through dorsiflexion, plantarflexion, inversion, and eversion not too far but to tolerable points.
c) You can now do isometric muscle contraction of your ankle. Isometric muscle contraction is when you activate your muscle but you don't lengthen or shorten your muscle. This allows for your muscle to work but without putting too much tension on it. Make sure to go through dorsiflexion, plantarflexion, inversion, and eversion isometric muscle contraction meeting the resistance with your hand or an object.
d) Try to walk as much as possible during this phase without causing sharp pain
3. While in the subacute phase and you have mastered the previous exercises you can do theraband exercises going through plantarflexion, dorsiflexion, inversion, and eversion. This is good because you are doing active range of motion with variable resistance to your level with the theraband.
4. Doing toe raises will help strengthen the calf muscles. You can start out with standing on 2 feet and if you can do that you can move to standing on one foot. Along with doing toe raises you should also stretch out your calf muscles.
5. Once you are out of pain and in the chronic phase it is a good idea to start doing stabilization exercises for the ankle. Stabilization exercises are meant to strengthen the muscles around the ankle. The important muscles to strengthen are the fibularis and peroneal muscles since they are responsible for strengthening the lateral or outside part of the foot. This is important especially with an inversion ankle sprain because the outside or lateral ligaments are weak so to pick up the slack the lateral muscles need to be strong.
Some ways to do this are through one legged stands. These can be done starting with just on the ground getting up to 30 seconds. You can do this with your eyes closed for a challenge. You can also do one legged stands on a rocker board or a bosu ball to help increase stabilization strength. If you want to incorporate stabilization exercises into your other workouts you can try doing weights while standing on a rocker board or a bosu ball. You can also practice doing workouts with one legged stands or even doing one legged squats. The possibilities are endless but make sure you do it to avoid ankle sprains in the future or chronic ankle instability.
Along with exercises and stretches, manipulations or adjustments to the ankle have shown to help decrease pain and increase ankle mobility. This can be done by licensed chiropractors.
Have you ever had a shoulder pain? It is can be very painful and affects a lot of activities since we use our shoulder so much. As a chiropractor I see a lot of people in pain and recently I've had a lot of patients with shoulder pain. The shoulder is a complex joint with multiple joints and having primarily muscles to maintain stability of the shoulder. The muscles that are primarily responsible for shoulder stability are the rotator cuff muscles which consist of the supraspinatus, infraspinatus, teres minor, and subscapularis.
Another important muscle of the shoulder is the deltoid muscle which is a large muscle covering the shoulder joint and has multiple functions. Many patients experience pain in there deltoid muscle in the lateral part of the shoulder in the arm. This is where the deltoid muscle attaches to the humerus bone. One reason for pain in the deltoid is due to weak rotator cuff muscles specifically the infraspinatus and teres minor. These muscles are responsible for external rotation of the shoulder. The reason weak rotator cuff muscles causes pain in the shoulder is because the deltoid has to overcompensate for the weak muscles causing excess strain on the shoulder.
Theraband Shoulder Exercise
In order to help you get rid of shoulder pain we have a simple exercise to strengthen the infraspinatus and teres minor muscles. This exercise is simple and anyone can do it of all ages. All it requires is a theraband or an elastic exercise band. With the opposite hand holding the theraband tight all that needs to be done is have the arm bent to 90 degrees with elbow snug against your torso. Starting with the exercise hand close to the belly you just need to rotate your arm outwards while keeping the elbow snug to the body. Bring the arm out only to as far as your natural range of motion without pushing it too much. Then you can bring the arm back in. Doing this exercise for 15 repetitions a couple times a day shoulder help strengthen your rotator cuff muscles. In order for more clarity in doing this exercise watch the video.
If you have any questions make sure to comment or send a message and I will answer it for you.
Neck pain is very common especially with people who work at a desk job or those of us who look down at our phones. To help get rid of neck pain we have some easy exercises for you that will help strengthen your neck. These exercises focus on strengthening the deep neck flexors of the neck which are typically weak in most people. The deep neck flexors are an important muscle group in the neck because they are neck stabilizers and postural muscles. If these muscles are weak it can cause neck pain and headaches. By watching the video below and following the exercises shown you can strengthen your neck muscles and decrease your neck pain and headache symptoms.
The Holidays are a fun time of year with time spent with family and friends. A lot of times these gatherings are focused around food. This then results in weight gain with data showing the average American gaining 1-2 pounds during the Holidays. However there are tips to avoid gaining weight during the Holidays. Check out the article below or the video below to learn more on what you can do to avoid gaining weight this Holiday. Following these tips will allow you to still eat the food you love but avoid gaining weight this Holiday Season.
The Holidays are a fun time of year with family time, parties, and good food. However, during the winter months a lot of people struggle with anxiety, depression, and feelings of stress. Exercise has been shown to be helpful in managing these conditions that many people struggle with. Going on walks or getting some kind of exercise has been shown to decrease depression, anxiety, stress, and even PTSD. While some may need extra help by talking to a doctor or to a therapist to get additional help exercise may be a good start to manage these conditions. If you need help with knowing what exercises would be good to help you ask our chiropractors! They are happy to help and want to help you feel well physically and emotionally! Check out the link below to see the full article.