Bird Dog Styrketrening – Kjernemuskulatur

Posted on by alexhornechiropractic

Ryggsmerter eller stivhet skjer ofte på grunn av underaktiv kjernemuskulatur som betyr at du begynner å overbelaste leddene dine.

Opplær musklene å ta vekt av leddene, skivene og leddbåndene. Dette er spesielt viktig om du har problemer med kontorsitting, ståing, løping eller om du er gravid.

Dette er effektivt mot smerte, og hjeper å belaste kroppen jevnlig. I tillegg er det fantastisk i forhold til forebygging, styrkhet og isportsprestasjoner!

Alex anbefaler at du ser på den ‘Neutral Spine’ kontrol video før du prøver denne øvelsen. Styrke trening må gjøres riktig for å øke funksjonell styrke og for å minimere sjansen av skader.

Prøve 3 sett av 10-15 repitisjoner. Det er lurt å bruke et speil eller sett en vannflaske på ryggen for å sikre at du holder den i ‘neutral’.

Når som du ha klarte disse, prøve min ‘Bird Dog Progresjoner film’ og skrive en kommentar under filmen.

HUSK å ta kontakt med en helseprofesjonell om du opplever vøndt!

Få Pukkelen Vekk! Skumrulle Brystryggen

Posted on by alexhornechiropractic

Har du skulder, nakke, bryst eller korsryggsmerte? Eller utvikler du litt pukkel i brystryggen? Da kan skumrulling hjelper deg!

Foam Rolling er en veldig effektive mobilitetsøvelse. Denne øvelsen hjelper mot stivhet i brystryggen, som ofte skjer etter mye kontorsitting, mobiltelefonbruk eller gaming!

Stivheten i brystryggen kan, til og med, øke belastning på andre områder i kroppen, for eksempel, skulderen, nakken og korsryggen.

Kun 1-3 minutters lett skumrulling hver kveld kan hjelpe deg veldig.

Men husk å ikke rulle for hardt, og snakke med en profesjonell om du får vondt.

Liker du dette? Prøve skumrulling variasjoner, og skriv gjerne en kommentar om hvordan det gikk!

Ankle Mobility: Immediate Results!

Posted on by alexhornechiropractic

Simply roll the exercise band over the leg bone onto the talus and mobilize for 1-2 minutes.

This can help improve ankle mobility and symptoms almost immediately. Compare your before and after results!

Recent or lingering ankle sprains can give you discomfort, instability or even a feeling a weakness at the front of the ankle. Mobility exercises can reduce these symptoms by improving the function of the ankle. It should not replace full management by a professional, however my experience is that this is very effective.

How did your ankle get on? Comment below:

Getting the point? Considering injection for muscle/tendon pain?

Posted on by alexhornechiropractic

Muscle and tendon pain can be a real drag, and often injections are recommended or considered after failed conservative treatment. Especially by that bloke in the office!

But does it work, and are they damaging?

There are lots of injection options for tendinopathy; corticosteroid, platelet-rich plasma, hyaluronic acid, prolotherapy, tenocyte implantation, stem cell… the list goes on.

There are promising studies with each of these, and there is no ‘one size fits all’ answer.

Currently, corticosteroids remain the most common ‘safe bet’ for pain relief and  return to rehab. But they are short term strategies, with less effective long term results.

Although widely regarded as safe, animal trials of corticosteroids have showed that they can weaken tendons, however it is not conclusive in humans.

Platelet rich plasma (PRP), injects a concentrated mix of the bodies own cells to promote healing, and is gaining momentum. However the evidence is not yet certain as there are a wide variety of techniques and the procedure appears not to be completely perfected.

All other injections are considered more experimental when compared to corticosteroids and PRP.

So in conclusion, tell your office buddy that there is no clear winner! Having said that, expertly administered injections carry relatively few risks and do often help tendon rehabilitation. Therefore it is worth considering, especially when there is little response to therapy on its own.

Alex Horne Chiropractic… more than just a little prick.

Sources available on request

Are you legit to CrossFit?

Posted on by alexhornechiropractic

CrossFit and HIIT keep my clinic busy! Not just with functional improvers, but often with injuries. So are you legit?

I am a big fan of Crossfit and High intensity interval training, as they promote a challenging and functional training enviroment.

The activities often push you to the extremes, be it power and speed, range of motion, or endurance.

But all too commonly I see athletes who aren’t mechanically ready for these extremes (see are you Fiit for HIIT).

For example, if your mechanics won’t let you execute a half-decent squat without compensating, leaking stress, is it sensible to do 100 explosive box jumps at speed?

It’s not what you do, it’s how you do it.

Granted, the perfect squat for example is hard to achieve and you shouldn’t mollycoddle people out of exercising. But it is vitally important to consider your limitations of flexibility, strength and control so you can work on them before leaping into the extremes.

So please, know your abilities, avoid injury and be legit to Crossfit!

Book a full functional exam online today

Alex Horne Chiropractic, too legit to quit.