Why Pilates is One of the Best Exercise Out There

Have you ever looked at the timetable of classes at the gym and wondered what on earth it all means? It feels like there are about a million different forms of exercise to choose from. Entire gyms are dedicated to Crossfit, countless running groups, team sports you have never even heard of, classes with names you only vaguely recognise. So much to offer choosing can feel pretty overwhelming, and difficult to figure out which one is right for you. In addition, choosing an exercise regime that can make a difference to your health, and will actually be enjoyable. Pilates is the class that everybody has heard of, but few understand what it actually is and what the benefits are.

Let us enlighten you; Pilates is a gentle, low-impact, full-body workout which focuses on control, breathing, and concentration to work the muscles. Regular gym routine can develop habits with poorly-formed reps with too-heavy weights only adds stress and damage to your body, whereas Pilates reduces physical and mental stress without compromising on results. It is also one of the most accessible classes out there; you will easily find sessions at a range of levels, from beginner right up to advanced, so don’t let nervousness about your novice status put you off! There are so many additional health benefits to Pilates that you will kick yourself for chickening out—who doesn’t want to improve their balance, tone their muscles, feel relaxed, and lose weight all at once?!

Pilates is especially great for those who work desk-based jobs or who spend a long time each day in a sedentary position—if you are one of these people you are very likely to have poor posture, which Pilates is designed to correct. It achieves this through moves which elongate the body and enhance lower back, shoulder, and abdominal muscles, whilst teaching good alignment through gentle stretches. Focusing on strengthening your core and the muscles around your spine in this way leaves the body capable of naturally maintaining a healthy, upright posture, which in turn reduces neck and back pain. Supporting your spine with good posture is key to allowing your body to function at its optimum level.

It is also one of the kindest workouts for your joints and posture, reduces stress, and releases endorphins (happy hormones!), all whilst giving your body a robust and effective workout. The additional benefits of healthy posture and improved general wellbeing makes Pilates dream of an exercise, so next time you’re looking over the abyss list of classes trying to decide what to book yourself in for, give Pilates a chance.

For more information on choosing an exercise routine, speak to your chiropractor.

Dr. Elton Clemence practices at Family First Chiropractic located at 142 Erickson drive in Red Deer. Call us today to make an appointment (403)347-3261 or visit us at www.family1stchiro.ca.

Yoga and Wellness

What is Yoga? Yoga is a way of life, an integrated system of education for the body, mind and inner spirit. This art of right living was perfected and practiced  in India  thousands of years ago but, since yoga deals with universal truths, its teachings are as valid today as they were in ancient times.

Yoga can be practiced by anyone regardless of age,gender, or physical ability. It will enhance your studies and reduce stress, and help you to enjoy your free time. If you do suffer from any specific medical condition it is best to check with your doctors before taking up asana practice.

Asana benefits:

Physical benefits focuses on increasing and maintaining flexibility of the spine, toning and rejuvenating the nervous system. The gentle stretching, twisting and bending movements bring flexibility to the other joints and muscles of the body, as well as massaging the glands and organs. Circulaion is also improved, ensuring a rich supply of nutrients and oxygen  to all the cells of the body.

Mental benefits: steady postures free the mind from disturbances caused by physical movement, promoting steadiness of mind, balanced emotions, and an improved outlook on life.

Pranic benefits: Asana work in much the same ways as acupuncture or shiatsu, but the yogic system of pranic balancing is more subtle. To gain the benefit, you must practice asana regular over a period of time, but once you  feel the benefits, they will last longer. The different poses put pressure on vaious points, purifing and strenthening the nadis.

Massage available at Family First Chiropractic, located at 142 Erickson Drive, Red Deer. Call 403-347-3261 to book today!

Spring Yard Work and Your Spine

Spring Yard Work and Your Spine

The snow is melting quickly and the yard will be in need of your attention. Dead leaves and grass will need to be raked, bagged and removed from your backyard. You may experience sore aching muscles and back pain resulting in a sprain-strain as you haven’t used those muscle groups in months.

Before picking up that rake to remove debris, here are a few tips to help keep your day enjoyable:

Stretch – Some simple stretching of your legs, back, arms, shoulders and wrists will help to avoid injury or severe muscle stiffness later. Some muscle soreness is normal as you probably have not used all the same muscle groups for other activities during the winter. This will generally subside in a couple of days as your body gets used to this new activity.

Take your time – Going too fast too soon increases the risk of injury so enjoy your time outdoors and pace yourself. Alternate your tasks between kneeling, standing, digging and planting.

 Use the Right Equipment – Use a kneeling pad to protect your knees. Use ergonomic tools while working in the yard.

Visit your Chiropractor and Massage Therapist – Regular chiropractic adjustments and muscle therapy will help to keep your spine aligned and reduce back and joint pain while maintaining flexibility.

Enjoy the spring and the new life that comes with it. Be good to yourself and your body so you can enjoy the rest of the year in your backyard.

Call us at Family First Chiropractic & Wellness at 403-347-3261 to book your appointment www.family1stchiro.ca

Trigger Point Massage

Trigger Point Massage

One of my preferred massage technique is trigger point massage. A trigger point is a tight area within muscle tissue that causes pain in other parts of the body. A trigger point in the back, for example, may reduce referral pain in the neck. The neck, now acting as a satellite trigger point, may then cause pain in the head. The pain may be sharp and intense or a dull ache.
TPs are known to cause or contribute to headaches, neck and jaw pain, low back pain, the symptoms of carpal tunnel syndrome and tennis elbow, and many kinds of joint pain mistakenly ascribed to arthritis, tendonitis, bursitis, or ligament injury.

What else can I do or avoid to achieve lasting recovery?

Learn respect for your muscles. They were not designed to be held for long periods in a sustained contraction or in a fixed position. Vary your tasks each day. Lift very carefully.
Slow your working pace, and take short rests frequently, especially if feeling muscle fatigue.
Do a daily program of passive stretches that puts the affected muscles through a full range of movement, and repeat the stretches throughout the day. Be like the cat-- it rarely tries to walk after a sleep without first stretching smoothly and slowly.
Massage any TPs up to a dozen times a day, for a minute at a time, as described above.
Learn relaxation techniques, [eg yoga, meditation].
Always watch your posture when sitting, reading, using the computer car or phone. Don't stay too long in any one position.
Work out what particular postures, movements and activities stir up your TPs. If you don't have to do that activity, then don't. If you do, then modify how its done.[eg use the other hand].
Avoid getting the muscles cold, by wearing an extra warm layer of clothing, and adjusting heating etc.
Correct any imbalances in your diet, and take vitamin and mineral supplements as recommended by your doctor.

Family First Chiropractic 142 Erickson Dr Red Deer, AB. Guy Lacoursiere R.M.T. T.P.T is here on Monday, Wed-Fri. 403-347-3261. www.family1stchiro.ca

http://www.pain-education.com/trigger-points.html

Hip Flexors

Guy Lacoursiere RMT

If you have tight hip flexors, you can expect to have problems with your hip joints and lower back.

Your hip flexors are a group of muscles that enable you to bring your knee up towards your trunk. Though several muscles contribute to this action, the two primary players are your iliacus and psoas major, which come together to form the extremely strong ilipsoas tendon, which attaches your hip flexor muscles to your thigh bone.

Tight hip flexors are all too common in today's society with a lot of us spending several hours a day sitting on our bottoms. Without regular stretching and activity, sitting for long periods on a chair or couch can lead to shortening of your hip flexors.

There is rarely a person I work with that does not have tight hip flexors. The best thing that I can recommend is to stretch them daily and come in for a massage from time to time.

 

To book an appointment with Guy Lacoursiere RMT, call us at 403-347-3261. Family First Chiropractic. 142 Erickson Drive, Red Deer. www.family1stchiro.ca

 

Tools to Prevent and Treat Back Pain

Tools to Prevent and Treat Back Pain

I strongly recommend considering the least invasive avenues before resorting to pain medication or surgery. For starters, many people fail to realize that many times back pain actually originates from tension and imbalance at a completely different place than where the pain is felt.

For example, the very act of sitting for long periods of time ends up shortening the Iliacus, Psoas and Quadratus Lumborum muscles that connect from your lumbar region to the top of your femur and pelvis. When these muscles are chronically short, it can cause severe pain when you stand up as they will effectively pull your lower back (lumbar) forward. The reality is that the imbalance among the anterior and posterior chains of muscles leads to many of the physical pains you may experience daily. By bringing these muscles to a better balance, you will consistently remedy many of these pains and discomforts.

Many people end up going through drastic medical procedures to "fix" this type of pain, or end up taking pain killers for extended periods of time. Seeing a qualified chiropractor is certainly a wise choice if you suffer from back pain.

Foundation Training—an innovative method developed by Dr. Eric Goodman Foundation Training exercises work to gradually pull your body out of the movement patterns that are hurting you. The focus is on strengthening your complete core, which includes anything that directly connects to your pelvis, whether above or below it. Foundation Training teaches all those muscles to work together through integrated chains of movement, which is how your body is structurally designed to move. Every muscle that directly connects to your pelvis should be considered a piece of your core and this includes your glutes, adductors (inner thigh muscles), deep lower back muscles, hip flexors, hamstrings and all of your abdominal muscles.

Having strong, balanced core muscles is like having a built-in corset that not only holds your gut in, but also stabilizes your spine, vertebrae, discs, and most importantly your pelvis. Teaching your body to naturally support itself at the deepest level is going to be far more effective than strapping on an external back brace, which over time can lead to even weaker musculature.

Even More Tips to Beat Back Pain

Preventing back pain is surely easier than treating it. In addition to chiropractic adjustments and foundation training, below are several more tips for beating back pain. With this many alternatives available, there are few good reasons to turn to pharmaceutical or surgical band-aids that do nothing to treat the underlying causes of your pain, and might cause additional harm in the process:

1.   Exercise and physical activity will help strengthen the muscles of your spine. Make your exercise time count by including high-intensity sessions. Always do some stretching and warm-ups before engaging in strenuous physical activity, and make sure you focus on strong, balanced posture.

2.   If you spend many hours every day in a chair like I do pay careful attention to consciously sucking in your belly and rotating your pelvis slightly up. At the same time make sure your head is back with your ears over your shoulders and your shoulder blades pinched. This will help keep your spine in proper alignment. You can hold these muscles tight for several minutes and do this every hour you are sitting.

3.   Get regular massage therapy. Massage releases endorphins, which help induce relaxation and relieve pain.

4.   Keep your weight spread evenly on your feet when standing. Don’t slouch when standing or sitting to avoid putting stress on your back muscles.

5.   Always support your back, and avoid bending over awkwardly. Protect your back while lifting – this activity, along with carrying, puts the most stress on your back.

6.   Sleep in a firm bed. Sleeping on your side to reduce curving of your spine and stretching before getting out of bed is also helpful.

7.   Use chairs or car seats that offer good lumbar support. Switch positions often while sitting, walk around a bit and do some light stretching to relieve tension.

8.   Wear comfortable shoes. For the ladies, it would be good to not wear heels most of the time.

9.   Drink plenty of water to enhance the height of your intervertebral disks. And because your body is composed mostly of water, keeping yourself hydrated will keep you fluid and reduce stiffness.

10.Quit smoking as it reduces blood flow to your lower spine and      your spinal disks to degenerate.

Gardening Tips to Stay Healthy

Spring time in Alberta is a great times to get out and plant flowers, vegetables and fruits in your yard and garden. It is a great experience to get out of the house and enjoy new life, the sunshine and God’s creation. It improves your mood as well as giving you exercise while enjoying the birds chirping and kids playing outside with each other.

Before bending down and kneeling to remove debris and till the soil, here are a few tips to help keep your day enjoyable:

Stretch – Some simple stretching of your legs, back, arms, shoulders and wrists will help to avoid injury or severe muscle stiffness later. Some muscle soreness is normal as you probably have not used all the same muscle groups for other activities during the winter. This will generally subside in a couple of days as your body gets used to this new activity.

Take your time – Going too fast too soon increases the risk of injury so enjoy your time outdoors and pace yourself. Take a few days if you have a large garden or yard. Alternate your tasks between kneeling, standing, digging and planting.

 Use the Right Equipment – Use a wheelbarrow to transport smaller loads of dirt or planters. Use a kneeling pad to protect your knees. Use ergonomic tools while working the soil.

Visit your Chiropractor and Massage Therapist – Regular chiropractic adjustments and muscle therapy will help to keep your spine aligned and reduce back and joint pain while maintaining flexibility. Enjoy the fruits of your gardening! There is nothing like healthy fresh fruits and vegetables straight from your own garden.

Happy Gardening!!

Call us at Family First Chiropractic & Wellness at 403-347-3261 to book your appointment.

www.family1stchiro.ca