Chiropractic Combined with Posture Training

I recently started receiving chiropractic care that involves posture reeducation, including standing on a vibration platform while wearing a weighted "hat."

A couple months ago, I met a chiropractic husband and wife team at a local wellness fair. I had my own vibration platform there and we talked briefly about the benefits, including stimulating the postural (anti-gravity) muscles through the reflex muscle contractions.

They agreed with me and told me that they include posture training in their clinic. Having worked in two different chiropractic clinics, I was curious to see what they did. I recently started receiving adjustments from them, along with the re-education process.

They took x-rays of my neck, which showed that my cervical spine (neck) isn't what it should be. Too much time sitting and bike riding have apparently done a number on me. I haven't been doing enough joint mobility work, either.

In any case, they seek to restore the proper curve of my neck, so that my nervous system is functioning at an optimal level. This includes stretching for my neck and the work on the vibe plate.

This has me standing on a vibration platform for about four minutes while wearing a "hat" with two pounds of weights in the front. The object is to hold my head in proper alignment while the vibrations stimulate numerous muscle and joint receptors, helping to correct your posture.

I have to say, I do notice a difference in my alignment and I think that there is a lot of promise to this concept. Of course, having my own vibration platform in my studio, I believe strongly in the benefits of this type of training, especially for those with past injuries, who may have difficulty exercising with more traditional methods.

I also recently received some quality deep tissue massage, which has also helped and I have been doing more joint mobility movements to further enhance my health.

The position used at the chiropractic clinic works on static posture in a standing position, while mobility training teaches you to move with proper alignment - posture in motion.

I think that they probably compliment each other, where the combined effects are greater than just one or the other. In any case, I think that you will be seeing more of this in the future.

I still believe in quality soft tissue therapy and proper strengthening exercises, for optimal function. One thing is for sure, in an era that has most of us being very sedentary in our daily lives, programs like this are needed now more than ever.

Get moving!

Brian

Posture and Core Stability:

Are posture and core stability related? Let's take a look. This past weekend I attended the 3rd Annual Midwest Strength, Conditioning & Rehab Symposium. This two day event featured some of Chicago's top physical therapists and personal trainers.

One of the overall themes is that the abs and low back muscles need to be trained to resist rotation and need to be trained to resist movement, in order to keep the spine stable.

These muscles provide stability while the upper or lower body is moving. For example, in the golf swing, you don't want to get your rotation through your lower back - you want to get your rotation from the hip and your thoracic spine - the area directly above your lower back.

If you are lacking in flexibility in either the hip or thoracic spine, you will be forced to rotate more with your lower back - which is not good! This area is built for stability and not designed to rotate very far.

According to top strength coach Mike Boyle, a lack of mobility in the hips will put undue stress on the low back, something I have stated in the past. I've worked on many people with low back pain who had excess tension in the muscles of their hips.

Sometimes you can greatly reduce back pain with skilled massage therapy, followed with specific stretching. Follow this up with core stability training and you've got a winning combo.

It was brought up that repeated spine flexion, such as doing endless crunches in a 15 minute abs class, is not too smart of an idea - idiotic, if I remember correctly. This is based on the work of expert spine researcher Dr. Stuart McGill - repeated spine flexion (crunches) puts you at increased risk of injuring a disc in your low back.

Reteaching proper breathing is usually the first place to start. Breathing through your diaphragm (stomach) is needed. Follow this up with exercises designed to provide stability, such as isometrics. You can gradually do movements for your upper or lower body.

Something as simple as pushups can be a great stability exercise, as you hold your stomach tight, keeping it from falling in towards the floor. Once you get going, all the muscles on the front, sides and low back should work without you thinking about it too much, keeping your spine stable.

The posture aspect comes from proper abdominal breathing, which allows you to be more upright and not bent forward at the shoulders. The breathing exercises are important for using the right muscles for stability. Ideally, this comes first.

Runners and Bikers Need Core Training:

Core training has been a popular topic for a while and probably a bit overused. But since its still very necessary for prevention and optimal movement, we will talk about it here.

Some people run or ride bikes for exercise and/or enjoyment, while others may be more interested in competition. Either way, runners need proper core strength for improved efficiency of movement, as well as prevention. Cyclists need some proper off-bike training to keep their posture in balance.

You've heard me say it before, when you spend a lot of time seated, while leaning forward, your body tends to adapt to this position unless you do something to balance out your body. Specific training of the upper back muscles would be one thing, avoiding neck pain would be another.

If you're a cyclist who's also a "desk jockey", meaning your job requires sitting at a desk all day long, you are doubly prone to postural problems and neck and shoulder pain. Doing some upper back strengthening is necessary to counterbalance all the leaning forward.

Runners need core strengthening for proper running mechanics. Core training affects your posture in a positive manner (when done correctly). The end result is a more efficient running style, with a reduced risk of overuse injuries.

This would include glute exercises to help with hip and pelvis stability. Stability there will place less stress on your joints in the long run (no pun intended). I was at a seminar a while back with a physical therapist who lectures nationally.

He talked about a triathlete who came to him after an injury. One of the main things they worked on was glute strength and stability. The runner literally had no butt and this contributed to his injury.

After working on this he was able to return to competition and jump several points in his age bracket, while doing less running. This reduction in the distances he ran probably placed less stress on his joints.

Neither runners or cyclists need to spend a great deal of time or effort doing strength training, just enough to add greater stability. Doing bodybuilding training isn't necessary or even desirable.

Bike riders might try some exercises for thoracic mobility to enhance their posture and prevent neck pain.

For more information on posture and mobility exercises, go to www.BrianMorganFitness.com

Headaches and Neck Pain

Core Training for a Strong Back and Abs

Core Training for Baby Boomers:

Even if you are a non-exerciser, you've probably heard of core training and its importance in preventing low back pain. You've heard me talk about the importance of keeping your legs strong to help prevent falls and to maintain your mobility, now its time to address your midsection.

Your core consists of your abs and back muscles, along with the hips. Strengthening these muscles can improve your golf game, help protect your back, along with helping to prevent osteoporosis.

Swinging a golf club places a lot of stress on your back. If these muscles aren't strong you are at an increased risk of injury. Same goes for preventing osteoporosis. Changes in hormone levels may make women prone to this, so they need to do proper strength training to keep as much bone mass, as possible.

To make your exercise time more efficient, I like to have my clients do "core training" while on their feet. You can do this by using cable machines or resistance bands. Resistance bands are like thick rubber bands that you use to exercise.

By having someone do pushing and pulling exercises while standing, you strengthen your abs and low back at the same time you strengthen your upper body..... pretty efficient, if you ask me.
Because you are also standing you also work your legs a little, which can help with your balance.

Remember my balance advice? If you want to have greater balance while standing you need to challenge your muscles in a standing position. Same with your core - if you want more stability while swinging a golf club, you need to challenge these muscles in a standing position. This is more specific than doing everything while lying down.

This doesn't mean that I don't have my clients do core exercises on the floor, because I do. But at some point, you need to be strong and stable in a standing position. One way to do this would be to do some dumbbell exercises, or you could use a cable machine at the healthclub.

Another method would be using resistance band exercises. When you push or pull on the bands they tend to pull you back toward the secured end. This adds stability to your midsection that can decrease your risk of injury.

This added strength can also make your everyday activities easier to do. Decreasing the amount of time you spend exercising because of this efficiency isn't a bad idea either.

Golf Fitness - Chasing Tiger:

You may never play golf like Tiger Woods but you can play better by focusing on your fitness levels. Yesterday, while flipping channels on the TV and occasionally napping, I caught some golf action. Phil Mickelson ended up winning this particular tournament.

One of the commentators noticed a much slimmer Mickelson and also said that his playing partner had lost weight. Its no secret that Tiger Woods is the best golfer in the world. Its also no secret that he works hard to stay in shape.

Yes, he works hard on his golf game and is highly skilled and also highly driven. This hard work carries over to his fitness workouts. You can take one look at his physique to see that this is the case. While many golfers have less than impressive physiques - John Daly comes to mind - staying fit has definitely helped Tiger.

Besides adding some power to your swing, doing some strength training will help support your lower back, an area vulnerable to injury. Between the speed of the golf swing and all the twisting, your low back is at risk of injury.

So if you aren't looking to take on Tiger or any of the PGA players you can still benefit from some off the course training. Flexibility is definitely needed and often lost as you get older. Strength is also gradually lost without specific training. Baby Boomers and Seniors looking to play golf as long as possible should consider a golf fitness program.

This would include core training to support and strengthen your back. Simple exercises with dumbbells and/or bodyweight will help with your strength and also help your muscles from getting too stiff. You don't have to start a bodybuilding program and you don't have to spend hours at the gym, either.

You should be doing something to stay healthy and fight the aging process anyway, but if that isn't your priority for whatever reason, it will definitely improve your golf game and reduce your risk of injury. Let's face it.... you can't play much golf if your back is sore.

For more info check out these articles:

joint mobility training, golf fitness, core training for a strong back and abs

Real World Core Strength:

Last week I was reading a blog that talked about an extraordinary achievement of real world core strength. Coach Robert dos Remedios wrote about famous surfer Laird Hamilton and an amazing feat of fitness he performed. To those of you not familiar to surfing, Hamilton is married to former volleyball star Gabrielle Reese.

Hamilton does a lot of surfing on a standup paddle board, which is a large surf board that he paddles through the surf while standing. Kind of like the gondolas in Venice Italy, only instead of using a long pole to push the boat, Hamilton uses a long paddle.

To say that this takes a lot of core strength is an understatement. Or rather, that it builds a lot of core stability in the process. Anyway, Hamilton recently paddled 43 kilometers across the English Channel!

Before this incredible feat he biked 148 kilometers, and then took an hour and a half rest before his crossing. Just a little warmup.

Then, he proceeded to ride 235 kilometers across France! Apparently he needed another challenge. While the biking is quite an achievement on it's own, to me the Channel crossing, which took 6 hours, is unbelievable. Most of us would have a hard time paddling 100 yards while standing on a surfboard.

While this kind of core stability isn't necessary for most of us, it points to the way that you should be training, and that's on your feet. Your back is tested more lifting or pulling heavy objects when standing, than it is while lying on the floor.

In other words, stop wasting your time with all those crunches.

To read a new article on real world core training, click here. I also posted a new article about how gravity affects your body.

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