Monday, November 28, 2011
Wednesday, November 16, 2011
This challenging exercise works on glute strength in multiple directions, one legged balance, and body awareness at the same time. This is a fairly advanced exercise, and must be done with proper form to achieve the desired results. When performing this exercise, there should be very little knee bend, and you should feel it primarily in the upper outer portion of your glutes (buttocks muscles). The further back you reach with your leg, the more challenging the exercise will be. It’s normal to have some burn in other muscles of the leg. However, you should feel it primarily in the glutes. Enjoy!
Wednesday, November 2, 2011
This exercise is part of a progression we might assign for back pain patients. If you or someone you know has back pain, please consider our clinic.
Wednesday, October 26, 2011
Monday, October 10, 2011
We have seen quite a few injuries related to yard work in the last couple of weeks. If you're leaving the house on Monday morning with a beautiful yard and an aching back, you're not alone. A survey of over 500 chiropractors in Ontario, Canada showed that yard work is the number one cause of back pain from their patietns this time of year.
1. Stand with your knees slightly bent.
2. Keep your back straight or slightly extended.
3. Place one hand on your belly and one on your low back. Rotate your pelvis forward, feeling a slight stretch in the hamstring and glute muscles.
4. You should feel your lower stomach bulge and your lower back arch.
5. Squat down by bringing your hips backwards and down. Imagine is pulling your hips backward, making sure your knees are behind your toes.
6. As you squat towards the ground, make sure you do not round your back.
The hip hinge can be used to sit in a chair or pick something up from the ground or table.
You hands can be used to karate chop the hips back as a cue for proper hip motion.
If you or anyone you know is experiencing back ache/pain/soreness, please call to schedule an appointment today.
Wednesday, September 28, 2011
Nerve entrapments or "pinched nerves" can occur in several areas of your body. Entrapment involves pressure on the nerve where it passes through a narrow structure. Surrounding tissues such as muscles, tendons, bones, or cartilage may be responsible for the pressure. This pressure can disrupt the nerve's function, causing "sharp or burning" pain, tingling, numbness, or weakness. Common examples include sciatica and carpal tunnel syndrome.
The sites of entrapment must be determined in order to treat the entrapment successfully. Soft tissue treatments such as A.R.T. (Active Release) and Graston are very effective in releasing the nerve and allowing it to move freely by breaking up scar tissue in the affected area. Symptoms of nerve entrapments may not resolve if the source of tension is not identified and scar tissue is not broken up.Special nerve mobilization exercises, called nerve flossing, are also very helpful in keeping the nerves moving freely without restriction. Performing certain motions/exercises will encourage normal nerve function, which results in decreased symptoms.
These exercises are designed to prevent your arm and hand symptoms.Median Nerve Slider:
1. Start with your arm in front of you and bent at the elbow.
2. Straighten your elbow and move your arm behind you as if someone is going to give you a behind the back five.
3. Look at your palm.
4. Return to the start position.
5. Repeat 10 times every waking hour or when symptoms occur.
Notes: Do not perform is shooting electrical symptoms are produced. Do not over rotate the neck. This may cause some stretching like pain.
This exercise is designed to decrease foot pain.
1. Start sitting on the floor with both of your knees bent.
2. With both of your hands grab one of your feet (or a towel wrapped around the foot) and rest your forehead on your knee.
3. Start to slide your foot out, straightening your leg.
4. As you slide your foot, look up simultaneously.
5. Do not bend the leg or hip.
6. Finish by looking up at the ceiling and holding on to your foot while having the straightest leg possible.
7. Repeat 10 times each side. Repeat 3-4 times a day or as needed (can do 1x/hr).
Notes: Do not over stretch your hamstrings. Keep a hold of your foot each time.
This exercise is designed to reduce your back and leg pain (sciatica).
1. Start seated with you heel off the ground.
2. Round your back and look down (i.e. slump over).
3. Simultaneously extend your symptomatic leg and straighten your back .
4. When your back is straight, move your head so that you are looking up at the ceiling.
5. Return to the starting position.
6. Repeat 10 times every waking hour or when symptoms occur.
Notes: Do not perform is shooting electrical symptoms are produced. This may cause some stretching like pain.
If you or anyone you know is experiencing symptoms of a nerve entrapment, please check out our website or contact our office for additional information.
Wednesday, September 14, 2011
.1. Place stickers on the objects that you see and use the most. (computer, TV remote, cell phone, etc.)
2. Remember that stickers are a reminder to use relax position.
3. Close mouth, teeth slightly apart, and tongue in the roof of your mouth.
4. Perform as much as possible, every day.
· Awareness that you are clinching is very important.
Wednesday, September 7, 2011
Thursday, September 1, 2011
Active Release Technique (A.R.T.) and Graston (instrument assisted soft tissue mobilization) are two soft tissue releases offered at ACR.
Wednesday, August 10, 2011
With the intense heat of the summer we are seeing many post cramping injuries. After a cramp, it is very important to stretch the muscle frequently. The hamstrings and calves are the most common and we have covered stretching for those areas in previous videos. The adductors, or groin muscles, are also commonly involved in cramps but are commonly neglected in stretching routines. Stretching this area is especially important for those in sports with a great deal of lateral movement such as football and tennis.
Notice how I show a variation where you can twist the trunk as you stretch, which is especially helpful for runners.
Thanks and until next time stay active! (safely)
Tuesday, May 10, 2011
Monday, May 2, 2011
Enjoy and stay active!
Wednesday, April 13, 2011
Monday, April 4, 2011
Monday, March 28, 2011
Tuesday, March 8, 2011
Enjoy and be active!
Kirk Iodice, DC, ART
Monday, February 28, 2011
Kirk Iodice, DC, ART
Monday, January 31, 2011
Thursday, January 20, 2011
The tripod reverse fly is a great time saver since it incorporates so many different muscles (which my fellow parents will appreciate!). Note how I begin on my knees and progress out to being on the feet and 1 arm, the latter of which is very challenging and would be considered an advanced exercise.
Click the link to our website http://www.reliefatacr.com and go to the exercise video icon on the left side of the page.
Enjoy and stay active!
Kirk Iodice, DC, ART
Friday, January 7, 2011
If there is anything we can do to help you or someone you know achieve your Resolution, please let us know! Any new patients that mention this email or our blogsite are eligible for our $50 initial exam referral credit.