One of the first exercises that I recommend to my patients is range of motion activity.  This is important, because in many cases, back and neck problems are caused or worsened by lack of motion.  Part of what a chiropractic adjustment does is restore normal joint motion.  So at some point in a care plan, restoring motion should also be done by the patient while they're not in the office being treated.  Range of motion exercises are simple and can be quite effective in enhancing the results of chiropractic care.

Basically, the spine has three planes of motion:  1.  flexion/extension  2.  left and right lateral bending  3.  left and right rotation.  As an example, let's use the neck.  The three motion exercises would be:  1.  looking up and looking down.  2.  tilting the head to the left and right  3.  turning the head to the left and right.  Similar motions can be done in the back as well as the neck.  This should be done slowly, with a light stretch at the end of the motion.  Mild discomfort is ok, but this exercise should be stopped if pain or dizziness occurs.  It's not necesarry to do this exercise 15 times in a row.  Do it once, but do it several times throughout the day.

Look out for future blogs where I'll do a video demonstration.

Many years ago, prior to becoming a chiropractor, I worked as a personal fitness trainer.  I had a number of clients that were under the impression that doing resistance training, such as lifting weights, only served to build strength and bulk.  Although resistance training will build strength, and can add bulk (primarily in men), it also speeds up the body’s ability to burn fat.  Muscle, otherwise known as lean body mass, needs to burn fuel in order to function.  Its primary fuel source is our body’s stored fat.  So think of it this way: the more muscle mass you have, the stronger your fat burning machine will be.  That’s right, your body will constantly burn more fat at all times, whether you’re exercising, resting, or even sleeping.

This is a question I often ask my patients when they're ready to begin a regimen of home exercises. I am referring to those big inflatable balls that you see people doing exercises on at the gym. They've also been referred to as a Swiss ball, stability ball, balance ball, and other appropriate names. Using one of these balls can give some creative options for strengthening and conditioning the core muscles, which include the abdominal, pelvic, and lower back muscles. One other great advantage to this inexpensive piece of equipment is proprioceptive exercise. Proprioception refers to the body's sense of balance, position, and movement. Through our amazing and complex nervous system, proprioceptive exercises not only enforce better balance and movement, but help to heal or improve painful conditions. This type of exercise is an integral part of many rehab and fitness programs. Feel free to email or call if you're interested on any more information regarding proprioceptive exercise.