ADJUSTMENTS/ MANIPULATION
Adjustments, or manipulation as they're sometimes referred to is the minor movement of vertebrae in the spine. The objective of this movement is to realign vertebrae that have moved out of place for a number of reasons ranging from normal daily activity to trauma such as a car accident.
When these vertebrae are out of place, it has an overall systemic effect from muscular to the central nervous system. Without proper alignment and flow of all nerves and systems in the body from the brain, we can't function at our peak.
An adjustment is often a pressure from the chiropractor utilizing the hands or an instrument to move a vertebrae back into place. This happens with a quick movement and is often without discomfort. You may hear a noise that sounds like you're cracking your knuckles referred to as joint cavitation. It is the release of gases such as oxygen and nitrogen from the joint.
Overall, adjustments are an excellent way to keep the body functioning at its highest level. When the body is in alignment, the body is able to respond and perform as it was designed to.
THERAPEUTIC MASSAGE
Chiropractic massage is an excellent method for improving overall health and musculoskeletal efficiency. Massage has a number of beneficial effects on the body and the mind. Some of these include the removal of toxins that can build up in the muscles of the body, increased circulation, and increased flexibility in not only the muscles but also the connective tissue within the body.
Massage also can help with muscle spasms as well as soft tissue injuries. Increasing movement and reducing overall recovery time helps the body in the healing process. In addition, consistent massage has been known to increase balance.
Chiropractic Massage has proven to assist in the healing of a large number of conditions, including back pain, surgery recovery, eating and sleep disorders, as well as high blood pressure and diabetes, among others.
ULTRASOUND
Ultrasound is a therapy that is utilized in the office to handle injuries related to joints, muscle spasms, as well as most soft tissues. While it shares the same name, this ultrasound is not the same as the type of ultrasound utilized diagnostically to screen internally in the body. This ultrasound creates small sound waves that in effect vibrate and massage soft tissues and muscle. These sound waves do an excellent job in facilitating the body's healing process in addition to decreasing scar tissue formation.
Certain ultrasounds also create a heating effect to help relax the muscles or tightness in the body. This heat combined with the overall features of the ultrasound help to start the healing process at the most basic cellular level speeding up your road to recovery.
electrical muscle stimulation
Electrical Muscle Stimulation is an exceptional way to help the body in the healing process. This is accomplished by sending a very small electrical current into the affected soft tissue injury or muscle spasm. The therapy utilizes this current in an effort to help reduce swelling and release trigger points that may have the muscle locked up. It does this by helping the body to release natural relievers of pain often referred to as endorphins.
This is a great therapy if there is a spasm in a back or neck muscle. It works well in relaxing the muscle and allowing it to return to its normal state rather quickly. Short therapy sessions are excellent at facilitating healing from acute and chronic pain.
INTERFERENTIAL STIMULATION
Inferential Electro-Therapy is an excellent method of helping the body deal with spasms, sprains, and issues related to soft tissues. This therapy accomplishes this with a very low simulated frequency that is put on the soft tissue. The feeling of this therapy is very light and most patients feel very comfortable during the treatment.
In addition to this therapy simulating the body's natural healing method by helping it to produce natural pain killing endorphins, it also helps with the release of these strains, spasms and soft tissue issues.
MICROCURRENT THERAPY
Microcurrent Therapy is an exceptional way to help heal the body, namely soft tissues. It is also an effective way to relieve pain within the body. The therapy utilizes very small amounts of current to produce signals that replicate those occurring in the body naturally. This current is very small and is almost unnoticeable to the patient.
This is a great therapy if there is a spasm in a back or neck muscle. It works well in relaxing the muscle and allowing it to return to its normal state rather quickly. Short therapy sessions are excellent at facilitating healing from acute and chronic pain.
THERAPEUTIC EXERCISES
PARTIAL SIT UP
Partial sit ups are recommended for people with back pain. The same muscle groups are worked out without putting stress on the lower back. You will start just like a regular sit up with your back on the floor, both feet on the floor, and your knees bent. Raise your head, neck, and shoulders off of the floor and hold that position for 5 seconds. This exercise will strengthen your core and is simple to do. Repeat as many times as you can, with a goal of increasing your reps each day.
KNEE TO CHEST
You start this exercise the same way as the partial sit-up. Begin the exercise by drawing one of your knees to your chest, using both hands (only one foot is now in the air). Hold to the count of 10, then slowly release it to the rest position. Do 4-5 repetitions, and then repeat with your other leg, then both legs at the same time. This exercise stretches your glutes and back.
hip roll
Start this exercise flat on your back with your arms extended out to the side. Bend your knees and lift your feet off of the ground. You will now rotate your hips to the side so that your legs become parallel with the floor. Rotate from side to side for 5-10 repetitions. This is another core exercise that strengthens your abdominal muscles.
low back extenSion
Start by laying flat on your stomach with your hands on your side. Lift your head and upper body off of the ground by using the muscles in your lower back. Hold this position for 4-5 seconds, and then lower yourself back down. Repeat 10-15 times.
CAT-CAMEL
Position yourself on all fours with hands directly beneath your shoulders and knees directly beneath your hips with your back straight. Use your abdominal muscles to push your back towards the ceiling, arching it like a cat. You should notice your head will point down towards the floor. Next, drop your back so that your lower back extends. Your head should raise when doing this. Make sure to keep your elbows straight the entire time, the only movement should be in your spine. Repeat this 12-15 times.
back extension
This exercise is best performed with a stability ball. Lay with your stomach on the stability ball with your hands behind your head. Tighten your abdominal muscles and use your lower back muscles by contracting your glutes to lift your shoulders and chest off the ball.
SUPERMAN
Lie face down with your arms extended above your head. Tighten your abdominal muscles and lift your arms and legs off the ground. It should like you are in a Superman like flying position. Hold this for about 30 seconds and then release. You may be tempted to hold your breath when clenching your abdominal muscles. DON'T! Control your breathing while holding this position.
double leg lifts
Using a stability ball, lay face down with your hands on the floor in front of the ball. Raise both legs off of the floor until your body is horizontal and hold the position for about 10 seconds. Lower your legs back down to the floor and repeat 5-10 times.
SPINAL ROTATION
While seated in a chair, reach one arm across your stomach and grasp the opposite side of the chair. Look over the shoulder while rotating the low- and mid-back. Hold for 15-30 seconds.
external shoulder rotation
Start by lying on your right side with your right arm folded under your head. Your upper left arm should be parallel to your torso, bent at the elbow so that your forearm is lying across your stomach with your hand on the floor. By rotating your shoulder, raise your forearm so that it is perpendicular to the side of your body. Switch to your other side and repeat. This exercise can also be performed with a dumbbell.
INTERNAL shoulder rotation
Lay on your right side, like in the external shoulder rotation, but keep your right hand free this time. Keep your right arm next to your body and bend at the elbow. Rotate your shoulder to move your forearm. It will start flat on the floor, and then you will rotate it into your body so that your forearm is flat across your stomach. Repeat this motion 10-15 and use a dumbbell if you prefer.
Lateral deltoid raise
Start with your arms to the side of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out to your side until they are shoulder height. Hold that position briefly, and slowly return your arms to your sides.
front deltoid raise
Start with your arms in front of your body, palms facing the thighs. Tighten the abdominals, bend the knees slightly, and position the feet about shoulder-width apart. Raise your arms straight out in front of you until they are shoulder height. Hold that position briefly, and slowly lower your arms.
SINGLE-ARM LAT PULLDOWN
Begin with both hands overhead holding an elastic resistance band. Engage the abdominals, bend the knees slightly, and position the feet about shoulder-width apart.
Pull downward to the side with one arm, adducting at the shoulder until the upper arm is next to the torso. Pause, then return slowly to the starting position. Keep your arms slightly in front of the face to protect the back and shoulders.STABILITY BALL PUSH-UPS
Start with the ball under your stomach and your hands on the floor in front of you. Roll forward slowly until your shins are balanced on the stability ball. Now, perform pushups as you normally would by bending at the elbow.
SIDE LUMBAR BRIDGE
Lie on one side with your legs straight. Support the upper body by keeping the elbow directly beneath the shoulder. Be careful not to let the top hip rotate forward, engage the abdominals, and use the torso to lift the hips. Hold this position for 10 to 15 seconds, maintaining a neutral neck and spine position.
SINGLE-LEG REVERSE CURL
Lie on your back with one knee flexed, your foot flat on the floor, and the other leg straight out, slightly raised off the ground. Extend arms flat along body and maintain neutral alignment in the cervical spine.
Lift the working knee and leg in an upward diagonal direction over the belly button. Pause, then slowly lower the leg to the starting position. Repeat with the other leg.CRUNCH WITH STABILITY BALL
Lay down with your back on the stability ball and your hands behind your head or folded across your chest. Maintain a backward pelvic tilt and raise your shoulder blades off the ball, return to the starting position, and repeat.
NECK FLEXION
Stand facing away from the wall and hold the stability ball behind your head. Push the back of the head into the ball.
NECK EXTENSION
Stand facing away from the wall and hold the stability ball behind your head. Push back of head into the ball.
NECK LATERAL
Stand sideways to the wall. Hold the stability ball above your shoulder at the side of your head. Push the side of the head laterally into the ball.
NECK STRETCHES
1 . Bring your ear to your shoulder.
2. Let your neck sit in that position for 5 to 7 seconds.
3. Force your ear toward your shoulder.
4. Feel the stretch of your neck muscle on the opposite side.
Same principle as the exercise before...
1. Bring head back as if you are looking toward the ceiling.
2. Feel the stretch in the muscles located on the front part of your neck.
If this exercise causes dizziness, fainting or loss of balance STOP THE EXERCISE AND CONTACT YOUR PHYSICIAN.
1. Rotate your head toward your (R or L) shoulder and then.
2. Nod your head down, and you will feel a stretch on the opposite side of which you are looking. Just hold for a few seconds and repeat.
Neck exercises for strength
1. Put your hand on your forehead and force your forehead against your hand to provide resistance. You can do this in several sets of 6, 8, or 10 repetitions.
2. Place your hands on the back of your neck and force your head back while providing resistance with your hands.
Do these exercises in several sets of 6, 8, or 10 several times a day, and you will be surprised at the amount of flexibility that returns in a couple of months.