Chiropractor Newport Beach New Patient Special Free Consultation

NEWPORT BEACH CHIROPRACTOR SHARES FOAM ROLLING EXERCISES FOR KNEE PAIN

Dr. Todd Spicer — Mon, 18 Jul 2011 18:36:49 +0000

Newport Beach Chiropractor Shares His Secrets On Juicing

Dr. Todd Spicer — Thu, 30 Jun 2011 21:48:35 +0000

Newport Beach Chiropractor Discusses When to Use Ice/Heat

Dr. Todd Spicer — Wed, 29 Jun 2011 22:59:23 +0000

: Ice or Heat? When and why to use.

HEAT OR ICE?

Newport Beach Chiropractor discusses when to use ice or heat. All to often when I ask if the patient has iced the area of complaint, I get the same response time and time again, “No, I put heat on it because the heat felt good.” To understand when to use what, we need to take a deeper look at pain, what is causing it and how long it’s been there. When you first injure an area your body tries to splint the area to limit the possibility of injuring it further. This splinting comes in the form of inflammation. The inflammation causes pressure and pain. This is an acute injury (an injury that happened recently). As your body heals the injured or stressed area the inflammation is supposed to decrease and eventually leave the area when healing is completed. Unfortunately, sometimes these areas do not heal correctly and scar tissue forms and our bodies continue to produce inflammation, or inflammation has a hard time leaving the affected area and becomes a chronic injury (an injury that has been there for a long time).

So when do I use ice/heat? The answer: You should use ice in both injuries and heat only in a chronic injury. The bigger question is how to use them and why. With an acute injury your goal is to decrease pain and decrease inflammation, which is why you want to ice the affected area. The ice reduces blood flow thus decreasing inflammation and at the same time numbing the pain. You should ice for 15-20 minutes, don’t ever go over 20 minutes because then your body goes into frostbite mode and the body will actually increase blood flow to prevent frostbite, which would be the opposite of what you want. You should reapply the ice every hour as needed. Reapplying too soon may also cause the body to act in frostbite mode, so every hour is a good guideline. With a chronic injury it’s best to use both, ice and heat. The goal here is to heat up the affected area when rehabbing or exercising, then ice the area down after use, so inflammation doesn’t reoccur. The heat brings blood flow to the tissue allowing it to be more pliable and new blood flow speeds up healing time. After using the affected area you don’t want the blood and inflammation to pool in the injury so ice is then applied.

Here are some common examples of situations and what you should use:

Bending over to pick up a box and you hurt your back. Ice only. Then see your chiropractor.

My shoulders and neck are tight and sore after working all day. Heat in morning and/or lunch and stretch then ice it down after work.

I woke up this morning and I have a lot of pain in my neck and can’t turn it. Ice only. Then see your chiropractor.

Newport Beach Chiropractor describes intermediate neck exercise

admin — Mon, 20 Jun 2011 14:23:57 +0000

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Chiropractor in Newport Beach explains knee exercises for beginners.

admin — Mon, 13 Jun 2011 14:23:47 +0000

Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Chiropractic hip exercises for Newport Beach.

admin — Mon, 06 Jun 2011 14:23:44 +0000

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Newport Beach Chiropractor shares ankle exercises for beginners.

admin — Mon, 30 May 2011 14:23:35 +0000

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

Chiropractor Newport Beach shares low back exercises for beginners.

admin — Mon, 23 May 2011 14:23:26 +0000

Here is a simple exercises that you can do at home with no equipment.
It works the multifidus, erector spinae, transverse abdominus, oblique muscles.
The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.
Extend arms above head flat on floor.
Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
Activate core.
Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.
Pause momentarily.
Return to start position, alternating sides.
Core activation should be maintained throughout entire exercise.
Repeat for recommended repetitions and sets.

Chiropractor Newport Beach shares shoulder exercises for beginners.

admin — Mon, 16 May 2011 14:23:19 +0000

Here is a simple exercise that you can do at home with no equipment.
It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.
The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p
Begin on floor on hands and knees.
Hips should be above knees and shoulders above hands. Attain a straight spine position.
Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.
Repeat for prescribed repetitions and sets.

Chiropractor Newport Beach shares intermediate level abdominal exercise.

admin — Fri, 13 May 2011 14:26:19 +0000

Involves no equipment.
This exercise works the abdominal, oblique internal/external, iliopsoa muscles.
The purpose is to increase abdominal strength and muscular endurance.
The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.
Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.
Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.