I spoke to Gulfcoast Spine Institute’s Osteoporosis Support group last month and found there was a great interest in home exercises. They can be done to strengthen back, leg, abdominal and chest muscles. During a special class in my office, I demonstrated how to combine stability ball training and basic yoga. We used water bottles for free weights, an oblong ball for abdominal crunches and a round gym ball. The exercises can be done on a linoleum floor with mats or on carpeting.
I taught my colleagues Dr. Bono and Dr. Ronzo’s patients the minimum standard strength for abdominal crunches, which is 45 repetitions without pulling the head forward--keeping the neck in line with the spine. The standard for a side laying bridge is 45 seconds on each side. The side laying bridge is done by laying on your side, propped up by your elbow placed under your waist. While keeping your knees and ankles together, use the top hand for balance as you lift your torso up from the floor. Time how long you can hold this position.
The table top position also has a minimum standard of 45 seconds for women and 60 seconds for men. This home exercise is done with a gym ball on the floor behind your shoulder blades. First, you sit on the ball, then roll forward by walking your feet out in front of you until just your mid-back is resting on the ball. Tilt your pelvis up towards the ceiling, making your chest and abdominal horizontal and then time how long you can maintain this position without letting your bottom drop down. These exercises strengthen the core muscles, which protect your spine and organs. To strengthen the lower back and legs, you should stand with a ball between your waist and the wall. The ball will roll up and down as you squat. With your feet 12 to 18 inches out in front of you, lower yourself to a 90 degree angle at knees and hips. You should be able to do at least 30 reps and set a goal of 45.
Lunges are also great for the legs. They can be done with the ball at your side on the floor. You should put the hand nearest the ball on top of it, then step forward at least two to three feet with the leg on that side. You can also use the ball between your legs, straddling it and using it to push yourself back up.
The cartilage in your knees, hips and spinal discs only get nutrients into their centers thru being bathed in joint fluid. This only happens thru movement. These exercises, in combination with joint formula made from shellfish, will allow regeneration of the cartilage. Glucosamine Sulfate helps you to grow cartilage. Chondroitin sulfate also facilitates the growth of cartilage, but its absorbability is in question. In laboratories, chondroitin sulfate is used by human cartilage cells.
MSM makes joint fluid slipperier and a better lubricant. Bromelain and garlic decrease inflammation. Better Health Chiropractic offers joint fluid with these ingredients included. We also offer Boswellia, Tumeric and Ginger in a powerful anti-inflammatory separately. These herbs are Cox 2 inhibiting strength and are capable of inhibiting 5 LOX prostaglandin production. 5 LOX acts as an anti-oxidant, which speeds healing as well as decreasing inflammation. Chiropractic care restores joint motion and exercises, stretches and neuro-muscular massage help to maintain vitality of your whole body. At Better Health Chiropractic, we offer licensed massage therapy, cranio-sacral therapy, acupuncture and gentle chiropractic with state of the art hormone testing and nutrition counseling with supplementation. For a personal consultation, call 352-795-8911.
I taught my colleagues Dr. Bono and Dr. Ronzo’s patients the minimum standard strength for abdominal crunches, which is 45 repetitions without pulling the head forward--keeping the neck in line with the spine. The standard for a side laying bridge is 45 seconds on each side. The side laying bridge is done by laying on your side, propped up by your elbow placed under your waist. While keeping your knees and ankles together, use the top hand for balance as you lift your torso up from the floor. Time how long you can hold this position.
The table top position also has a minimum standard of 45 seconds for women and 60 seconds for men. This home exercise is done with a gym ball on the floor behind your shoulder blades. First, you sit on the ball, then roll forward by walking your feet out in front of you until just your mid-back is resting on the ball. Tilt your pelvis up towards the ceiling, making your chest and abdominal horizontal and then time how long you can maintain this position without letting your bottom drop down. These exercises strengthen the core muscles, which protect your spine and organs. To strengthen the lower back and legs, you should stand with a ball between your waist and the wall. The ball will roll up and down as you squat. With your feet 12 to 18 inches out in front of you, lower yourself to a 90 degree angle at knees and hips. You should be able to do at least 30 reps and set a goal of 45.
Lunges are also great for the legs. They can be done with the ball at your side on the floor. You should put the hand nearest the ball on top of it, then step forward at least two to three feet with the leg on that side. You can also use the ball between your legs, straddling it and using it to push yourself back up.
The cartilage in your knees, hips and spinal discs only get nutrients into their centers thru being bathed in joint fluid. This only happens thru movement. These exercises, in combination with joint formula made from shellfish, will allow regeneration of the cartilage. Glucosamine Sulfate helps you to grow cartilage. Chondroitin sulfate also facilitates the growth of cartilage, but its absorbability is in question. In laboratories, chondroitin sulfate is used by human cartilage cells.
MSM makes joint fluid slipperier and a better lubricant. Bromelain and garlic decrease inflammation. Better Health Chiropractic offers joint fluid with these ingredients included. We also offer Boswellia, Tumeric and Ginger in a powerful anti-inflammatory separately. These herbs are Cox 2 inhibiting strength and are capable of inhibiting 5 LOX prostaglandin production. 5 LOX acts as an anti-oxidant, which speeds healing as well as decreasing inflammation. Chiropractic care restores joint motion and exercises, stretches and neuro-muscular massage help to maintain vitality of your whole body. At Better Health Chiropractic, we offer licensed massage therapy, cranio-sacral therapy, acupuncture and gentle chiropractic with state of the art hormone testing and nutrition counseling with supplementation. For a personal consultation, call 352-795-8911.
