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Exercises!

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Any Space, Anytime Exercises

 

With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. These include yoga studios as well as specialized training centres for professional athletes. As such, many of us have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as prior to COVID-19. This, however, may increase the risk of injury due to a lack of supervision and unfamiliarity with the use of new space.

 

Exercising at Home

 

Here are some things to consider:

 

Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re performing in order to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.

 

Space: Make sure the space around you is clear of objects you can trip on, such as toys.

 

Props: Use proper household items to substitute for weights and dumbbells.

 

Stools and benches: If using a stool or bench for support during your workout, make sure that it is stable and has a wide base of support.

 

Exercising outside

 

No equipment, no problem. As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights and dumbbells to get an effective workout.

 

Mobility drills

 

While exercising safely is important, it’s equally crucial to perform a few stretches before and after a workout. A great way to build a comprehensive exercise regime is to incorporate mobility drills that can help manage pain and reduce the risk of injury. Here are two examples of excellent mobility drills:

 

Drill #1: Active hip flexor mobility

Begin in a split kneeling stance with the legs bent to roughly 90 degrees. Staying tall, squeeze your glute muscles and lean forward until you feel a stretch on the front of your hip. Move in and out of the stretch repeatedly. To increase the challenge of the stretch, you can bend the back leg and hold it with your hand. This is a great exercise for improving hip mobility and may even help those with back pain.

 

Drill #2: Active shoulder mobility

Lie on your back on the ground or foam roller. Using a band or towel in your hands, pull it apart to create a light tension. While maintaining tension, slowly bring your arms overhead until you feel a stretch in your shoulders or chest, neck and back. This is a terrific drill for improving upper body mobility and reducing shoulder and neck tension.

 

Enjoy your workouts!



Author:  Dr. Marco De Ciantis, D.C.

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Summer Fit Tips

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Summer Fit Tips

 

During the summer months, we often turn our attention to the great outdoors with activities, such as golfing, gardening or running.

 

Being active can help you maintain your flexibility and good posture, build strong bones, and relieve stress. Recreational activities are a great way to enjoy these benefits while having fun. Whether you pick up a garden rake, a golf club or pound the pavement in running shoes, the important thing is to get moving! Remember to keep your back in mind, as you gear up for a fun-filled summer.

 

Here are 8 tips to keep your back healthy as you exercise and enjoy the great outdoors this summer:

 

Warm up

 

Before hitting the links or even the back garden, consider a short activity to warm up first, like going for a short walk. Make sure to do gentle stretches to limber up muscles and joints before lifting, digging or swinging that golf club.

 

Learn the Proper Technique

 

Learn the correct technique for your activity, right from the beginning. Poor technique can cause injury to joints and muscles. For example, be sure to kneel, not bend, when planting your garden. For golfers, take professional lessons to rid yourself of bad habits in your golf swing that could hurt your back.

 

Maximize Your Flexibility

 

Maintaining good mobility for muscles and joints will contribute to your athletic ability and help prevent injury. Restrictions in muscle and joint function can hamper your technique and lead to strains and sprains. If you are a runner, take the time to stretch out calf and thigh muscles before hitting the road.

 

Drink Fluids

 

Drink plenty of fluids before, during and after physical activity. Remember that once you are thirsty, you are already starting to dehydrate. Dehydration affects your energy level and your physical functioning.

 

Don’t Overdo It

 

If you have a big day of yard work planned, consider breaking up different activities into smaller chunks to avoid overloading your body. With a return to summer sports, consider a smaller training session first rather than a longer one (i.e. a trip to the driving range before that first round of golf).

 

Cool Down

 

Cooling down after any physical activity is just as important as warming up. Take 20 minutes for a brisk walk or a slow jog, and stretch out your muscles and joints before heading for the shower.

 

Treat Injuries Promptly

 

If you suffer an injury or experience pain from your summer recreational activities, ice the area to reduce swelling and inflammation, but don’t apply the ice directly to the skin so you avoid a burn!

 

Have a great summer!



Author:  Dr. Marco De Ciantis, D.C.

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Back To Gardening!

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Back to Gardening!

 

Plant and rake without the ache! Gardening is a great way for you to stay active and have fun in

the sun. Unfortunately, many Ontarians sustain injuries during gardening that can be easily prevented with a little know-how. To tend your garden and protect yourself from injury, follow these tips to loosen-up and lighten the load on your back.

 

  1. Warm up:

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a

walk, even on the spot, 10 to 15 minutes should do it. Don’t forget to lift your knees and gently

swing your arms.

 

  1. Stretch before you start:

To plant and rake without the ache, do each of these stretches for your upper and lower body

5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body Stretches-

For Your Sides:

Extend your right arm over your head.

Bend to the left from the waist.

Hold for 15 seconds and repeat on the other side.

 

For Your Arms and Shoulders:

Hug yourself snugly.

Slowly rotate at the waist as far as is comfortable to the left, then to the right.

 

For Your Back:

In a seated position, bend forward from the hips, keeping your head down.

Reach for the ground.

 

Lower Body Stretches-

For Your Thighs:

Face a wall or tree and support yourself against it with one arm.

Bend your right knee and grasp your ankle or pant leg with your left hand.

Hold for 15 seconds and repeat on the other side.

 

For Your Hamstrings:

Stand.

Reach your hands to the sky.

Then bend at the waist and reach toward your toes.

Hold for 15 seconds.

 

To tend your garden and protect yourself from injury, follow these additional gentle rules:

-Kneel, don’t bend, to plant.

-Change your body position often.

-Take frequent breaks.

-Alternate between light and heavy chores.

-Drink lots of water.

-If you suffer an injury, visit a Chiropractor so you can get back to doing the things you love to do, like gardening!

 

Author:  Dr. Marco De Ciantis, D.C.

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Newborn Back Pain!

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You were up all night, your baby is crying and the telephone is ringing! For many

parents, this is a daily scenario. Parents are also continually faced with strenuous physical

demands, such as lifting, feeding, comforting and chasing after children.

As a new parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months,

your baby weighs approximately 17 pounds, and at two years, that child has grown to a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems.

What’s a parent to do? Here are some simple tips that can help you avoid some

common aches and pains:

 

Lifting

Stand with your feet at least a shoulder-width apart. Keep your back in a neutral position and bend your knees. Lift using both arms and bring your baby as close to your chest as possible.

 

Carrying

Hold your child in an upright position, directly against your chest. Avoid carrying your child on one hip, this creates postural imbalances that can lead to low back pain over time. When carrying your little one, pivot with your feet instead of twisting your back. This ensures that you’re turning with your hips which will reduce your risk of developing back pain. Lower your child into the crib or onto the floor by bending at your knees, with a neutral back.

 

Feeding

Always sit in a chair with a back support. Avoid leaning forward to reach your newborn’s mouth.

Instead, use pillows or blankets to support and position your baby closer to you.

 

Exercise

Exercise can help increase muscle support for your aching back. While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.



Author:  Dr. Marco De Ciantis, D.C.

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Trigger Finger

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“Stenosing Tenosynovitis” also commonly known as “Trigger Finger” is a relatively common and painful condition whereby sufferers will experience locking of one or more fingers, often getting stuck in a bent position. It is possible to also experience or hear an audible “snap” or “pop” sound with movement of the affected fingers or being stiff to active motion. The aesthetic effect of the condition makes it appear as if the injured finger is squeezing a trigger.

 

Trigger Finger is most often experienced by individuals who have occupations or hobbies requiring the frequent and repetitive squeezing action of the hand and fingers. The tendons (connective tissue that run from muscles and attach to bones) that are responsible for and allow for motion of the fingers can become inflamed and enlarged. This makes it difficult for them to easily and seamlessly run through tendon sheaths (connective tissue that surrounds the tendons and allow for smooth uninhibited motion).  A bump or “nodule” can also develop on the affected tendons further exacerbating the issue. The symptoms are usually worse in the morning but dissipate over the day as the fingers and hand are used over the course of the day.  Depending on how advanced the condition is, surgery can be required.

 

The great news is that Trigger Finger can often be treated conservatively by manual therapists such as Chiropractors and Physiotherapists. Our treatment staff are trained to identify and treat Trigger Finger!  

 

If you think that you may be suffering from Trigger Finger, book your appointment today for an assessment.



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Squats!

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Squatting is a fundamental biomechanical motion and, as such, we all end up performing squats daily. This manifests during daily actions such as sit-to-stand (and vice versa) transitions from a chair, couch or even a toilet! That said, some of us challenge the squat motion during specific exercise activity. This can be accomplished in many ways by performing, for example, goblet squats or using a squat rack with an olympic bar. Since squatting is such a fundamental daily activity, let’s go over some squatting basics by discussing the joints primarily involved in squatting!

 

The 3 joints primarily involved in the squat motion, from bottom to top, are the ankles, knees and hip joints. A problem with any of these joints (or combination thereof) can dramatically alter the biomechanics of your squat. Even a slight change could place an individual at risk for serious injury. For example, limited motion at the ankle joints could result in over flexion of the lumbar spine during the doward motion of a squat. In this scenario, given that a person is using an olympic bar on their back during the squat, this could result in the bar rolling dangerously close to the head. I’ve personally witnessed this in a gym and a weighted olympic bar almost rolling over someone’s head!  

 

In order to address the ankle, knees and hips prior to squatting exercises or even for day-to-day activity, you want to get them moving! I recommend self mobilization/ballistic warm-up activities. These recommendations generally involve 3-4 sets of 10 of the following:

 

-ankles: clockwise and counterclockwise circles as well as up/down motions

-knees:  bend and straighten

-hips:  in and out’s and flexion and extensions

 

If you intend to perform squatting exercise activity, after warming up the aforementioned joints, I then recommend performing 3-4 sets of 10 of an unweighted squat motion. The idea is to warm up the joints then get the body ready for a weighted activity by performing the unweighted biomechanical motion of the activity you are about to perform.

 

Given that there is no existing issue with the knees, hips, ankles or low back/pelvis, your squats should operate smoothly. However, if you should have questions regarding your squats, how to properly perform them or even concerns about the health of the joints involved in squatting, do not hesitate to contact your healthcare provider today for a thorough assessment!

 

Happy squatting!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Just Breathe

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Part 1:

Breath works for us, with us and can also be the block that is holding us back.

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Breathing is derived from our autonomic nervous system – it happens subconsciously and continues even when we sleep.

Our respiratory system is also affected by our nervous system in that when we are relaxed we take long, deep breaths and when we are stressed we take short shallow breaths.

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What if your body is in chronic pain?  Our nervous system is ramped up and so is the frequency and shortness of our breath.  Luckily, we can control our breathing!

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Taking time to breathe through your belly, slow and deep or use a form of block breathing (breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds).  This simple exercise can decrease your perceived level of pain and down regulate your nervous system back to a state of rest where your body can recuperate and heal.

 

Author:  Adriana Renton, FST

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Lace Up Those Skates

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It’s finally winter!  That means many of us will be participating in fun winter activities outdoors like skating.  That said, in order to minimize the likelihood of injury, it is important to perform a few basic warm up activities specifically geared for skating prior to lacing up those blades!

 

  1. Prior to skating, get active first by simply walking around the rink/ice surface for 5-10 mins.  This will get the major joints moving and prepped for work while also getting your cardiovascular system primed.

 

  1. The primary joints involved in skating are the ankle, knee and hip joints.  As such, prior to lacing up the skates, I recommend 3 sets of 10 of the following for each joint:

-ankles: up/down and clockwise/counterclockwise rotations (perform while sitting)

-knees: bend and straighten (perform while standing)

-hips:  move the legs forward-back and in-out motion (perform while standing)

 

  1. After lacing up, I recommend a few minutes of a mild skate around the rink before you really dig in and let loose!

 

EXTRA TIP:  Wear comfortable clothing that will allow for the body to move easily in an unrestricted fashion while skating.

 

If you have specific concerns regarding skating or need further guidance, do not hesitate to contact your healthcare provider today for advice and recommendations.  Safe skating!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Pain In The Neck

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Technology Can Be A Pain In The Neck!

 

Our modern digital age has brought us many conveniences. Smartphones, tablets, and e-

readers make it possible for you to communicate or be entertained with the push of a button.

While technology can improve your quality of life, it comes with a price: being huddled over

your devices for long periods of time can do more harm than good.

 

If you’ve used a smartphone or tablet for an extensive period of time, you’ve probably

experienced the strain it puts on your upper body. This condition even has  its own name:

“Text Neck”

 

Here are four strategies to help you avoid “Text Neck” strain:

 

  1. Take frequent breaks

Take frequent breaks and look up from your device to give your neck some relief from the

pressure of looking down.

 

  1. Sit up straight

It’s important to sit up straight while texting. This way, you can maintain good posture, relieving

your back and shoulders from the strain of being hunched over.

 

  1. Hold the phone a little higher

Holding the phone closer to eye level helps maintain a healthy posture and puts less strain on

your neck. Consider using a stand for devices, even periodically, to change the way that you hold and look at your device.

 

  1. Stretch

Be sure to stretch often between long periods of extended device use. Put your hands at

your sides and rotate your shoulders to relieve tension. You can also tuck your chin down to

your neck and then lookup. This action helps to relieve some of the tension built up in your neck

due to the forward-down position we often adopt when looking at our device.

 

Author:  Dr. Marco De Ciantis, D.C.

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A Stretch From Adriana!

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Try this delicious stretch from our Fascial Stretch Therapist Adriana!

 

This stretch comes from Eldoa, which aims to complete personal myofascial stretches from head-to-toe!  Your “Deep Fascial Back Line” starts at the bottom of your foot from your plantar fascia and continues up your calf, hamstrings, sacrum, erector spinae,  still further up to your neck and finally finishes behind your eyes!  You’re stretching from head to toe!

 

Breathe deep and hold for 20+ seconds! Enjoy!

 

Author:  Adriana Renton, Fascial Stretch Therapist

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