You may have heard the term Osteoarthritis? Maybe you heard Degenerative Joint Disease or even someone told you that you had a slipped disc? These are just several of the names you may have been told from various providers as to why you have pain in the neck, back pain or even sciatica. Let's first talk about what causes spinal degeneration and then we can discuss the best way to treat it.
What is a Subluxation?
Subluxations are defined as a functional, structural and pathological change that will compromise integrative of the spine which can then lead to problems with the way organ systems function and overall health. So, you can see why subluxations are so important to identify and treat. Subluxations cause nerve interference and when his happens the changes that take place are referred to as “subluxation degeneration”.
Normal spines have a natural curvature to them that helps to act as a shock absorber. When you have a normal spine there are no subluxations and everything is functioning as it should. (see below)
Degeneration Phase 1
The first phase means that your spine has lost its normal balance. This could mean that the normal curves in your spine have been lost and this can impact the nerves. Also, your joints, discs, nerves and posture may be stressed as a result of this in conjunction with your age. You may experience only slight discomfort in this stage, but you may also notice a decrease in your energy and even loss in height. The best treatment for this phase is a spinal adjustment. (see below)
Degeneration Phase 2
This stage is marked by disc narrowing and bone spurs, and your postural changes might be a lot worse. This is a fairly common condition by age 40. This is also the stage where spinal canal narrowing, also called stenosis may start to occur. You will have aches and pains in this phase, fatigue and a decreased ability to deal with stress. If you’re in this phase it is possible for chiropractic care to make a significant improvement. (see below)
Degeneration Phase 3
There are a lot more postural imbalances in this phase, as well as increased nerve damage and even permanent scar tissue and advance bone deformation. You will notice a loss of energy in this phase as well as possible physical weakness. Chiropractic care may be able to reverse some of the damage being done in this phase, so go see your chiropractor. (see below)
Degeneration Phase 4
This is the most advance stage. You will notice limited range of motion here as well as postural imbalances. The nerve damage can be quite severe and the scar tissue is formed while the bones may begin to fuse together. There is a lot of pain in this stage and a continued loss of energy. The conditions associated with this phase are considered to be irreversible, but chiropractic care can help to give some relief of symptoms. (not pictured below)
Most people can be assessed using a “Proper Chiropractic X-ray Evaluation.” (have you had one lately?) With this, someone can see if they have spinal degeneration and if so what stage they are in and discuss possible treatment option. Remember, the ultimate rigidity is called “Rigor Mortis”. Life is motion and motion is movement. Posture, movement and alignment are critical to your quality of life. If you have been suffering with pain and are not sure what to do next.... give us a call at 623.551.6677 or check out our website: www.myanthemhealth.com
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
What do you weigh? If you’re like most Americans, you know because you just checked it sometime in the past few days. Do you know your body composition, or your body mass index (BMI)? Chances are, you’re not sure. Your doctor may have told you what your BMI was the last time you met with him or her, but you didn’t pay much attention. If you do know your body composition, it’s likely because you had it measured by a health and fitness professional who spent some time explaining where you’re at and what it means.
Body Comp vs. BMI
Body mass index has been used for identifying whether an individual is overweight since the 1800s. It became popular in the United States in 1980. BMI is intended to identify whether someone’s weight is appropriate for his or her height. It’s calculated by taking your weight in kilograms divided by your height in meters squared. Across a large population, using some kind of height/weight measurement, which is what BMI is, can do a reasonable job of estimating if a population is becoming more overweight. Most of the statistics we read about Americans continuing to become more overweight are based on BMI data. In a clinical setting, many physicians rely on BMI with their patients. However, without understanding what makes up an individual’s body weight, it is difficult to coach someone about whether they need to gain or lose body fat.
One scenario where BMI is not valuable is for those who are often called “skinny fat.” We often see this in people who followed very low-calorie diets to lose weight. Though they lost weight according to the scale, they often lost significant amounts of lean mass, or muscle tissue, along with losing some body fat. As a result, their body fat percentage would still be quite high, even though they looked thin in street clothes. Their BMI might suggest they are at an appropriate weight, but a check of their body fat percentage would say otherwise. It’s important for skinny-fat individuals to adopt a solid resistance training program, get plenty of protein in their diet, and focus on quality foods rather than counting calories.
At the other end of the spectrum from the skinny-fat individual, you’ll find the muscle-bound athlete. In this case, individuals carry a significant amount of muscle tissue, yet have very little body fat. Think of the sprinters you see in the Summer Olympics. According to BMI standards, these athletes are considered obese, yet no one would tell them to lose weight. Although they have high BMIs, their body fat levels are clearly below what would be considered risky. BMI to this group is also irrelevant. The average, out-of-shape, sedentary individual who has a high BMI also has a high body fat percentage, but it isn’t always the case. Even though BMI can work to provide insight on a large population of average people, on an individual basis, it’s really quite useless.
Body Fat Percentage
The real risk for an individual is how much body fat he or she has. Though many people think of their fat tissue as little storage places for excess calories, fat tissue is actually an endocrine organ, meaning it secretes hormones of its own. The more fat one has, the more of these unhealthy hormones may be secreted. Visceral fat, or belly fat, is the worst, and is becoming more and more common in both men and women. Belly fat is difficult to measure with skin fold calipers because the fat tissue is found under the abdominal muscles. If you have a lot of belly fat, you may have a hard time “pinching an inch” from your stomach, yet your stomach is quite distended. Caliper measurement is quick, easy and cost-effective — but it's not the most accurate. That's where BIA testing comes in.
What is bioelectrical impedance?
Bioelectrical impedance (BIA) is not new. This method for measuring BIA was discovered in the 1960s, though early equipment proved to be inaccurate. BIA is a form of body composition measurement in which a very small current is sent through your hands and feet. Water, fat, muscle and other tissues create varying resistance to the electrical impulse, which the InBody uses to determine the amounts of fat, muscle and water found in an individual’s body.
Losing the Right Kind of Weight
Here are a few principles for healthy body fat loss that you should remember:
1. Fat loss is good, muscle loss is bad. Low-calorie diets often result in a loss of lean body mass, or muscle, along with some fat loss. Ideally, a routine should be designed to maintain, or even increase, lean body mass while lowering body fat levels. Resistance training and some cardiovascular exercise help, but nutrition is critical. To maintain muscle while losing fat, focus on eating protein with each meal and getting most of your carbohydrates through non-starchy vegetables. Higher-protein, moderate- or reduced-carbohydrate, and moderate-fat diets consistently outperform low-fat diets for modifying body composition.
2. Focus on how you look, not what you weigh. It’s easy to get hung up on the scale. Kick the habit of weighing in each day and step on the scale just once a week, ideally at the same time of day each time. We’re often told people shouldn’t lose more than 1 or 2 pounds of weight per week, but time and again we find that when people clean up their diet and start exercising right, they may lose much more than that. For those with 50 pounds or more to lose, don’t be surprised if much more weight comes off in the beginning. If you’re doing things right, most of it will be fat and water and you’ll maintain most of your muscle tissue. Check the mirror and your belt to measure your success more often than you check the scale.
3. Fat doesn’t just look bad, it IS bad. Extra fat isn’t just an issue of aesthetics. It really can impact your long-term health. Fat releases many inflammatory compounds into the body. If you haven’t convinced yourself or a close family member about how important it is to get body fat levels down to a healthy range, now is the time to make a change.
Give our office a call at 623-551-6677 so we can schedule a time to do your BIA test. Its the only way to know if you're aging gracefully because as we age we don't want to lose lean muscle tissue.
Yours in better health.....
Dr Brian Hester
Rather than writing what MyZone is and what it does for you, I figured I would save you all the reading this week and give you a short video and graphic. It's cutting edge technology we use to keep people motivated and track their progress when it comes to setting and achieving their fitness goals. Watch this short video to explain how it works...
Why choose Back To Health of Anthem for your massage?
Many people feel that “Getting a Massage” is a luxury… Something for vacations, gifts or special occasions. We say…NOT SO!! At Back To Health of Anthem, we feel that our massage therapy program is an integral and necessary part of our clients success. Combined with Chiropractic care, Functional Training and Nutrition Advice…Massage is a critical piece of our care programs. Going beyond the basic concept of “Massage feels Good”. At Back to Health, we are focused on creating a client-centered, goal driven…massage experience…That provides EASE, FACILITATES movement, and aids in FUNCTIONAL CHANGE.
Here is what you will experience at Back To Health of Anthem:
1) Client Centered - Our Therapists are going to take the time to find out what YOU would like to experience in your massage: Whether it be for Stress Reduction, Reduced muscle spasm/soreness, Workout recovery, Injury recovery or more. THAT is where we will focus our attention in your massage session. Remember, YOUR massage session…is all about YOU.
2) Goal Driven – Utilizing your goals , our experienced therapists will utilize a combination of massage modalities and techniques to help achieve the results you desire. Each therapist will also provide knowledgeable feedback on how to maximize your post-massage results and continue to feel better.
We focus on a three step process in order to help achieve and complete these goals:
Our goal is to help you feel Better…for Longer!! Our Goal is to help you get back to the Active, Painfree lifestyle you seek and DESERVE!!
In order to give you an excellent opportunity to have that massage experience…we would like to offer you an introductory 1 Hour Massage for just $50.00. Give us a call and lets pick a time for you.......623-551-6677
Relax, Recover, Rejuvenate…Let our massage team at Back To Health craft the perfect massage for your needs.
Yoga has caught on so much in the U.S., that it's difficult to find a town that doesn't have a yoga training studio. In case your neighborhood is behind the times and you're interested in pursuing yoga for health and mental/emotional calmness, Back to Health of Anthem has your needs covered. We offer 2 FREE classes each week, Wednesday evenings at 6:30pm and Saturday mornings at 8am.
Yoga is basically non-aerobic, and unlike strength training, no-pain, no-gain doesn't apply here. That doesn't mean it's effortless. It takes work to get into postures, but one doesn't tear muscles and ligaments getting into them. Repeated practice with postures and stretches will get you where you should eventually be. We always preach that mobility is key and so be strive to maintain balance with our bodies.
There are even devices or methods of using blocks and walls to help with early struggles with positions due to physical limitations from injury or age.
In addition to gaining flexibility, natural strength, and good health, yoga can help you lose weight. Various internal organs are strengthened with yoga that promote sustainable natural, gradual weight loss. Especially assured if you eat properly according to yogic principles.
Six ways yoga helps you lose weight:
(1) Activate the thyroid gland with the shoulder stand. Your thyroid plays an important role in maintaining a healthy weight because it regulates your metabolism. A famous yogi once said not everyone will benefit from the head stand. But everyone benefits from the shoulder stand. It is an inverted pose that's easier to perform than a headstand and promotes thyroid activity.
(2) Stimulate the gastrointestinal (GI) tract. A GI tract that is damaged or weak is a primary obstacle to poor digestion and weight gain. A sluggish liver will mess up your metabolism and digestion. An active liver helps you digest foods better and helps eliminate cravings that lead to ingesting unhealthy foods and beverages.
Yoga back bending exercises handles the whole abdominal area in addition to flexing the spinal cord to create more overall flexibility and proper alignment.
(3) Activate internal body heat and increase heart rate with the sun salutation. This routine done quickly is an exception to the non-aerobic rule. Not everyone uses it. There are 12 different positions to go through in a series without sustaining any of the poses if you want that heart rate to go up.
All 12 are considered one series, and usually several series are done with short standing pauses between each. These stops and starts pump up the cardio system without straining your heart and stressing or beating up your knees and ankles.
(4) Natural strength building. By working your muscles with balancing poses, it helps create better metabolism with overall muscular strength without pumping iron.
(5) Flexing the colon will help unclog waste. This can be achieved with bandhas (which are inner knots or locks that hold pranic energy within certain areas in the body), which can even be done in the car during a traffic jam. Bandhas help tone abs too.
(6) Alleviating "comfort food" binging. The corpse pose is the most underrated and misunderstood of all postures. It's the final pose of any hatha yoga session. It looks easy, but it's a challenge because it requires you learn to relax every muscle in your body, aligning your sympathetic and parasympathetic nervous systems.
A properly done corpse pose opens chi energy channels to cure ailments and relieve the anxiety/tension that invites "comfort food" binging.
Please join us for a FREE class anytime on Wednesday night or Saturday morning, where we will be working on our flexibility and getting our heart rate up to help combat weight gain and much more. Go to: www.myanthemhealth.com/yoga to register and we look forward to meeting you soon.
Yours in Better Health....
Dr Brian Hester
Back to Health of Anthem
What is the sciatic nerve and why does it hurt at times?
Sciatic nerve pain can be so excruciating and debilitating that you don’t even want to get off the couch. Common causes of sciatica in extreme cases can include a disc problem, a narrowing of the spine canal (called spinal stenosis), and injury. More often than not, the problem is simply related to the fact that we sit to much and don't stretch enough. Almost every form of physical exercise focuses on muscular contraction which shortens the range of motion. We need to spend some focused time each week doing things and exercises that lengthen these muscles and this will decrease the chance of ever having a problem with sciatica in the first place.
As stated previously, sciatic pain can occur for a variety of reasons and identifying what doesn't move is the first step toward solving the problem. Often, the most problematic body parts are the lower back and hips. The best way to alleviate most sciatica pain is to do “any stretch that can externally rotate the hip to provide some relief.”
Here are six exercises/stretsches that do just that:
RECLINING PIGEON POSE
Reclining pigeon pose is a common yoga pose. It works to open the hips. There are multiple versions of this stretch. The first is a starting version known as the reclining pigeon pose. If you are just starting your treatment, you should try the reclining pose first.
FORWARD PIGEON POSE
KNEE TO OPPOSITE SHOULDER
This simple stretch helps relieve sciatica pain by loosening your gluteal and piriformis muscles, which can become inflamed and press against the sciatic nerve.
SITTING SPINAL STRETCH
Sciatica pain is triggered when vertebrae in the spine compress. This stretch helps create space in the spine to relieve pressure on the sciatic nerve.
STANDING HAMSTRING STRETCH
This stretch can help ease pain and tightness in the hamstring caused by sciatica.
A complete functional fitness screening can help if you failed any of the above poses or stretches….
Most people can be assessed using a “functional fitness screening” (have you had one lately?) With this, someone can see if they have a hip problem as well as other tight muscles that are critical to proper function. When I see problems with mobility and flexibility, I recommend postural and mobility exercises to decrease the sciatica and this makes a HUGE difference with day to day pain, especially if they are chronic in nature. Remember, the ultimate rigidity is called “Rigor Mortis”. Life is motion and motion is movement. Posture, movement and alignment are critical to your quality of life. If you have been suffering with sciatica and are not sure what to do next.... give us a call at 623.551.6677 or check out our website: www.myanthemhealth.com
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
I often get asked whats the best way to navigate eating out? The reality is that in today's fast paced society, its something that we can't avoid in most cases. Research shows that the average person eats almost 60% of their meals these days by either dining out, take out or fast food. When I talk to people about eating I always preach to seek out 1 ingredients foods so out of these 3 options the option of choice if you're going to eat out is to sit down at a restaurant.
Eating at a restaurant doesn't have to sabotage your healthy diet.
Here are 7 easy tips on how to navigate when you eat out:
1) Think ahead. Consider meal options at different restaurants and look for places with a wide range of menu items. Check online menus, if available, for nutrition information ahead of time.
2) Have a plan. Eat a light dinner if you ate a big lunch that day. Or, if you know ahead of time that you're going to a restaurant, plan to have lighter meals during the day. Knowing menu terms and cooking basics makes ordering easier, especially if you have special dietary needs.
3) Eliminate the menu. We often get distracted when we are hungry and need some food and first sit down. Often we start with the appetizers and then the drinks. By the time our entree' arrives to the table, we have already had enough calories and don't really need anymore. Keep it simple by asking the server to bring you a single protein choice and a couple sides of veggies. No need to even open the menu.
4) Control portions. Many restaurants serve huge portions, sometimes enough for two or three people. Eat a smaller portion and bring leftovers home for another meal. Or, order an appetizer in place of an entrée and add a small soup or salad.
5) Be deliberate when ordering. Balance your meal by including healthier selections from all the different food groups such as lean protein foods, low-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you "balance in a bowl." For example, entrée salads with baked or grilled chicken, beans or seafood provide protein along with fiber and other nutrients. Ask for dressing on the side so you can control the portion size.
For sandwich toppings, go with veggie options including lettuce, tomato, avocado and onion; if using condiments, choose ketchup, mustard, relish or salsa. Round out your meal by ordering healthy side dishes, such as a side salad or fruit.
6) Substitute. Ask for a side salad with dressing on the side to replace fries in a combination meal. Many restaurants honor requests, so don't be afraid to be assertive, ask menu questions and make special requests to meet your nutritional needs.
7) Eat slowly. It takes about 20 minutes for your brain to get the message from your stomach that you are no longer hungry. Fast eaters often are overeaters, while slow eaters tend to eat less and are still satisfied.
Restaurants may be intimidating to people trying to stick to a healthy eating plan, but with preparation and confidence you can enjoy your restaurant meal without abandoning healthy eating.
Please join us on September 26th at 6:30pm for our next Dinner With The Doc where we will be digging into the issues that cause weight gain and much more. Go to: www.myanthemhealth.com/events to register.
Yours in Better Health....
Dr Brian Hester
Back to Health of Anthem
Caffeine is the best known ingredient of coffee. Its beneficial effects on the human body have been researched quite well, but coffee as a whole is a complex beverage with a thousand different substances. Some studies argue that decaf and caffeinated coffee may have the same health effects and suggest that it’s not the caffeine that is responsible for most of coffee's health benefits. Just be careful and make sure that it's coffee you crave and not the cream and sugar. Research on coffee and it's pros and cons for humans is nowhere near finished, but here is a list of what we know at the moment:
12 HEALTH BENEFITS OF COFFEE
6 DISADVANTAGES AND RISKS OF COFFEE DRINKING
SO, IS IT GOOD OR BAD FOR YOU? If you have high cholesterol or you are caffeine sensitive, pregnant or a child (or a parent of one), you should pay attention to coffee drinking.
For others, reasonable amounts (1-6 cups a day) coffee can be good for you. It can prevent serious diseases, boost your mind and muscles, and even help you with weight loss. Remember, as long as you drink toxin free, speciality coffee and brew it with care, you can and should be enjoying it knowing it's good for you. If you took the time to read this whole article (thank you!), please share it so your friends will get it right, too. (article courtesy of www.warriorcoffee.com)
Yours in better health...... Dr Brian
5 Common Causes of Hip Pain in Women
When you tell your doctor your hip hurts, the first thing he should do is confirm that your hip is actually the problem. In many causes the pain can be related to sitting too much or losing normal mobility in the hips. Women might say they have hip pain, but what they may mean is they have pain in the side of the upper thigh, hamstring, upper buttock, or they may be experiencing lower back pain, says Stephanie E. Siegrist, MD, an orthopedic surgeon in Rochester, N.Y., and spokeswoman for the American Academy of Orthopaedic Surgeons. Hip pain is often felt in the groin or on the outside of the hip directly over where the hip joint (a ball-and-socket joint) is located.
Among the most common causes of hip pain in women are:
1. Arthritis. The most common cause of chronic hip pain in women is arthritis, particularly osteoarthritis, the wear-and-tear kind that affects many people as they age. “The ball-and-socket joint starts to wear out,” Siegrist says. Arthritis pain is often felt in the front of your thigh or in the groin, due to stiffness or swelling in the joint.
2. Hip fractures. Hip fractures are common in older women, especially those with osteoporosis (decreased bone density). Symptoms of a hip fracture include pain when you straighten, lift, or stand on your leg. Also, the toes on your injured side will appear to turn out, a sign that can aid your doctor’s preliminary diagnosis.
3. Tendinitis and bursitis. Many tendons around the hip connect the muscles to the joint. These tendons can easily become inflamed if you overuse them or participate in strenuous activities. One of the most common causes of tendinitis at the hip joint, especially in runners, is iliotibial band syndrome — the iliotibial band is the thick span of tissue that runs from the outer rim of your pelvis to the outside of your knee. Another common cause of hip pain in women is bursitis, says Marc Philippon, MD, an orthopedic surgeon in Vail, Colo. Fluid-filled sacs called bursae cushion the bony part of the hip that is close to the surface. Like the tendons, these sacs can become inflamed from irritation or overuse and cause pain whenever you move the hip joint.
4. Hernia. In the groin area, femoral and inguinal hernias — sometimes referred to as sports hernias — can cause anterior (frontal) hip pain in women. Pregnant women can be susceptible to inguinal hernias because of the added pressure on the wall of their abdomen.
5. Gynecological and back issues. “Hip pain in women can relate to gynecological causes,” Siegrist says. “It’s important not to just assume that the pain is caused by arthritis, bursitis or tendinitis. Depending on your age and other health issues, the pain in your hip could be coming from some other system.” Endometriosis (when the uterus lining grows somewhere else) can cause pelvic tenderness, which some women describe as hip pain. Pain from the back and spine also can be referred and felt around the buttocks and hip, Siegrist says. Sciatica, a pinched nerve, can cause pain in the back of the hip — the pain from sciatica can start in your lower back and travel down to your buttocks and legs.
Hip Pain Treatment Options depends on the diagnosis, but pain that's caused by overuse or sports injuries is often treated with heat, rest, and restoring normal hip mobility through proper mobility exercises, lengthening the hamstrings and chiropractic adjustments. To prevent injuries, it is important to stretch before exercising and wear appropriate clothing, especially good shoes when running, If certain activities or overuse are causing hip pain, stop those that aggravate the discomfort and talk to your chiropractor. Excess weight can put pressure on the hip joint, so losing the pounds can provide relief and help you avoid further problems. Some causes of hip pain, such as fractures, labral tears or hernias, may need surgical repairs. Most of the time the pain simply relates to lack of normal motion.
Try this simple mobility screening and see if you can pass #2, #3 and #4.
A complete functional fitness screening can help if you failed any of the above exercises….
Most people can be assessed using a “functional fitness screening” (have you had one lately?) With this, someone can see if they have a hip problem as well as other tight muscles that are critical to proper function. When I see problems with mobility and flexibility, I recommend postural and mobility exercises to hip issues and/or other muscles and this makes a HUGE difference with day to day pain, especially if they are chronic in nature. Remember, the ultimate rigidity is called “Rigor Mortis”. Life is motion and motion is movement. Posture, movement and alignment are critical to your quality of life. If you have been suffering with hip pain and are not sure what to do next.... give us a call at 623.551.6677 or check out our website: www.myanthemhealth.com
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
You might experience soreness in your shoulder after painting, lifting items, or playing a sport—anything that requires you to lift your arms. Or you may not remember any specific injury, but you still feel pain in your shoulder. There can be a number of causes and a lot of the time it starts with the rotator cuff. The main joint in the shoulder is formed by the arm bone (humerus) and the shoulder blade. The joint socket is shallow, allowing a wide range of motion in the arm. The rotator cuff is made up of 4 muscles that surround the arm bone. This cuff keeps the shoulder steady as the arm moves.
How do I know the rotator cuff is hurt? If the rotator cuff is involved, the pain is usually in the front or outside of the shoulder. This pain is usually worse when you raise your arm or lift something above your head. The pain can be bad enough to keep you from doing even the simplest tasks. Pain at night is common, and it may be bad enough to wake you. Pain relief strategies often start with active rest. During active rest, you can and should move your shoulder. Avoid difficult activities like lifting heavy objects or playing sports. You may also get relief by applying ice or working on active stretching to increase passive joint motion.
The first step of any rehabilitation therapy is simple range-of-motion exercises. By bending over and moving (rotating) your shoulder in large circles, you will help to avoid the serious complication of rotator cuff injury, called a frozen shoulder. You should follow these range-of-motion exercises with resistance exercises using rubber tubing or light dumbbells. The final step is resistance training with weight machines or free weights. Remember, form over function here, so think light weight and high reps between 12-15 per set.
What exercises should I do? The following exercises may help you......
Range of motion
Stand up and lean over so you’re facing the floor. Let your sore arm dangle straight down. Draw circles in the air with your sore arm. Start with small circles, and then draw bigger ones. Repeat these exercises 5 to 10 times during the day. If you have pain, stop. You can try again later.
Rotator cuff strengthening
Use a piece of rubber tubing for these exercises. Stand next to a closed door with a doorknob. Loop the tubing around the knob. With your hand that is closest to the door, bend your arm at a 90° angle (at the elbow) and grab the loop of the tubing. Pull the band across your tummy. At first, do 1 set of 10 exercises. Try to increase the number of sets as your shoulder pain lessens. Do these exercises every day.
Upper extremity strengthening
As your pain goes away, try adding a general upper body weight-lifting program using weight machines or free weights. Lie on your right side with your left arm at your side. With a weight in your left hand and your forearm across your tummy, raise your forearm. Keep your elbow near your side.
What else can I do to help this injury heal? An aerobic exercise program will help improve the blood flow to the tendon or bursa. The blood flow will also help reduce soreness.
Things to consider.....It often takes a shoulder a long time to heal. The earlier you address the pain, the better. Depending on your injury, you should be able to make a full recovery. However, many people complain that even with a full recovery, their shoulder is not as strong as before. Sometimes an injury that lasts a long time will cause the tendon to tear. Tell your chiropractor if your pain goes on in spite of a good treatment program or when there is weakness in certain motions of the arm. You may have torn your rotator cuff. This type of injury may need and MRI to see if there is some soft tissue damage that may need repair.
A functional fitness screening can help….
Most people can be assessed using a “functional fitness screening” (have you had one lately?) With this, someone can see if they have a rotator cuff problem as well as other tight muscles that are critical to proper function. When I see problems with mobility and flexibility, I recommend postural and mobility exercises to address rotator cuff issues and/or other muscles and this makes a HUGE difference with day to day pain, especially if they are chronic in nature. Remember, the ultimate rigidity is called “Rigor Mortis”. Life is motion and motion is movement. Posture, movement and alignment are critical to your quality of life. If you have been suffering with chronic shoulder pain and are not sure what to do next.... give us a call at 623.551.6677 or check out our website: www.myanthemhealth.com
Your in Better Health....
Dr Brian Hester
Back to Health of Anthem
CONTACT & LOCATION
41930 N Venture Dr #110
Anthem, AZ 85086