Benefit from Breakfast: Advice from Our San Francisco Doctors

The recommendation to eat breakfast — is it simply good advice to fuel up for the entire day, or are there more underlying reasons? Research has found that fueling up for the entirety of the day is only one of many reasons why breakfast is “the most important meal of the day.” 🍳

Advantages of eating breakfast/brunch:

1. Jumpstarting your metabolism . . . your body receives the message that it can indulge in plenty of calories throughout the day (instead of conserving to make up for fasting)
2. Having a lower BMI . . . studies consistently show that people who skip breakfast and eat less calories still have a higher BMI
3. Performing better (especially for school-aged children)
4. Preventing overeating
5. Lowering the “bad” cholesterol . . . when you skip breakfast, your body’s metabolism is slowed down, fat is stored for longer to conserve energy, you overeat, and you gain weight and more LDL cholesterol, or the “bad” cholesterol

One of the most common reasons for skipping breakfast is that people are in a rush and have no time. Therefore, the solution is using your time wisely. This can be done by food prepping or following easy recipes.

Here are three favorite and healthy breakfast ideas (gluten- and dairy-free) from our San Francisco Custom Chiropractic doctors:

1. loaded omelet muffins

loaded omelet muffins - healthy breakfast - San Francisco Custom Chiropractic
(courtesy of Dr. Steine)

What you’ll need:
nonstick cooking spray
6 large whole eggs
¼ tspn kosher salt
black pepper
3 tbsp thawed frozen spinach
3 tbsp diced tomatoes
3 tbsp diced onion
3 tbsp diced bell pepper

“Preheat the oven to 350°. Scramble the eggs, season them, then, mix in your ingredients (this is great because you can add essentially anything you want). Finally, fill the muffin tins and bake for about 20 to 25 minutes, until set. Keep them in your fridge and heat in the morning! Easy, delicious, healthy.” – Dr. Steine

2. wild blueberry, banana, & spinach smoothie

smoothie - healthy breakfast - San Francisco Custom Chiropractic
(courtesy of Dr. Bailey)

What you’ll need:
1 cup baby spinach
½ banana, frozen
½ cup blueberries, frozen
1 tsp chia seeds
1 tsp flax seeds
½ cup pomegranate juice
½ cup coconut water

3. banana chia oatmeal

oatmeal - healthy breakfast - San Francisco Custom Chiropractic
(courtesy of Dr. J)

What you’ll need:
2 cups rolled oats, gluten-free
3 tbsp chia seeds
1 tbsp flax seeds
2 tsp vanilla extract
½ a banana
1 cup blueberries
1 tbsp cinnamon
4 cups almond milk, unsweetened

“Put all your ingredients into a bowl and then the microwave on high for three minutes. Then, top the oatmeal with your favorites — blueberries, honey, etc. It should take no more than five minutes and is a great source of omega-3-fatty acids, fiber, and antioxidants.” – Dr. J

Eating a healthy breakfast is one important component of your overall wellness. If you are interested in learning more about our services and how we can help your general health and wellness, please feel free to get in touch

Advice From Top San Francisco Chiropractors: Optimizing Sleep is a Healthy Habit

optimizing sleep SF Custom Chiro

Did you compromise sleep for that presentation you had this afternoon? Or, did you stay up later last night to finish a movie you’ve been trying to fit into your schedule? These seemingly small trade-offs may have a bigger impact than commonly thought.

Getting quality sleep is as significant a factor for your health and wellness as proper nutrition and exercise. Sleep helps to make you feel relaxed, but its worth extends beyond simply elevating your mood or wiping out dark eye circles. Here are some benefits to consider:

Sleep enhances brain development and emotional wellness

While you sleep, your brain is getting ready for the next day. It creates new pathways to assist you in learning and recollecting information. Some have also thought that sleep reduces complexity to create predictions of our external environment through dreams, which our consciousness can then verify or refute — in other words, sleep and wakefulness depend on each other. In this way, sleep helps to upgrade your perceptual skills and problem-solving aptitude.

Sleep restores physical health

Your heart and blood vessels are repaired and healed while sleep. Insomnia and sleep deprivation are linked to an increased possibility of heart and kidney disease, high blood pressure, diabetes, and stroke. Insufficient sleep also heightens the risk of obesity, and studies have shown that every hour of lost sleep raises the odds of becoming obese. This can be attributed to sleep’s role in preserving the hormones responsible for fat metabolism, energy balance, and feelings of satiety.

Sleep affects your daytime performance and safety

Sleep deficiency results in decreased productivity, slower reaction time, and increased risk of error generation. Have you ever experienced a phenomenon of listening to a meeting but not retaining any information because of fatigue? This is referred to as microsleep, which cannot be controlled even though you are aware of it. This is especially a problem during more significant tasks, such as driving. Sleep deprivation has been associated to the cause of many human tragedies, such as aviation accidents and large ships grounding.

Tips from top San Francisco chiropractors for getting a good night’s sleep:

· Go to bed and wake up approximately at the same time
· Create a bedtime routine that readies your psyche and body
· Avoid consuming nicotine (cigarettes) or caffeine (coffee and sodas) within six hours of sleeping hour
· Make your bedroom quiet, dark, and at a comfortable temperature
· Be physically active throughout the day
· But, avoid exercising hours before going to bed
· Engage in relaxation techniques, such as meditation or reading, near bedtime
· Take naps in the middle of the day, or earlier

If you have any questions or would like to learn more about how we can help your enhance health and wellness, please feel free to get in touch.

The Importance of Proper Posture: Top Bay Area Chiropractor Explains Why It Matters

Ever wonder why proper posture is so important? San Francisco chiropractor, Dr. Adam Jacobs, explains how correct spinal posture can prevent a variety of potential problems and improve your overall health.

Let’s admit that we all are guilty of neglecting the importance of good posture in our overall health, time and time again! We all are repetitively at fault when sitting in an office chair, sleeping and so on. While the side effects may not be visible initially, a bad posture definitely takes a toll on our overall health.

Proper posture is as important as eating a nutritious diet. In fact, at our San Francisco chiropractic offices, we often tell our patients that perfect posture trains your body to place the least strain on supporting muscles and ligaments during movements or daily activities. It helps maintain the wellness of the nervous system and the spine.

Why having a proper posture is so necessary?

Besides presenting a good appearance, there are various advantages of a good posture. These are:

  •         Prevents the spine from getting fixed or stuck in abnormal positions.
  •         Lowers the stress on the ligaments that holds the spinal joints together
  •         Maintains the correct alignment of the bones plus joints for the proper use of muscles and nervous system
  •         Reduces the abnormal wearing of the surfaces of joints that may cause arthritis.
  •         Prevents backaches as well as muscular pain
  •         Opens up the lungs for allowing more oxygen supply inside the body that moves into the muscle and brain cells and augments your overall energy level.

Keeping a good posture means maintaining an alignment of every body part with its adjacent parts. A proper posture restores the balance and support of all parts. When standing, your exact standing posture should look similar to sketching a straight line from the earlobe, over the shoulder, knee, hip and right into the middle of the ankle.

However, what actually happens if you fail to flaunt a proper posture? Let’s find out.

How bad posture might interfere with your health?

One of the most serious problems involving bad posture can be developing a kyphosis or scoliosis spinal curvature which slowly impacts the spine to alter its normal positions. The human spine has four natural curves that create an “S” shape in the coronal plane. Too much curve in the mid back can lead to a condition called hyperkyphosis, or a buffalo hump.  Too much curve laterally in the sagittal plane can lead to scoliosis. Since bad posture alters the spinal alignment, the resulting motions are negatively affected leading to subluxations that result in less blood supply and altered nervous system response. 

Bad posture leads to serious problems within the skeletal system as skeletons are the support system of our entire body. Slouching or slanted postures lead to rib compression and curving of the spine. The rigidity of the rib cage makes your lungs to not expand fully. This leads to a lack of oxygen supply that impacts your entire body’s systems.

The cervical spine or neck tends to feel the burden from bad posture first. Neck pain leads to tension that radiates lower to the shoulders and upwards causing headaches. Our muscular system works in tandem with the skeletal system to facilitate movement and posture. It helps us to maintain our body positions against the force of gravity and allows us to generate movements.

·         Posture and your digestive system

Ever thought that a bad posture can impact your digestive system? Well, yes, it can! An imperfect posture accompanied by a lack of exercise and, in some instances, obesity can weaken the stomach muscles that generally hold the pelvis in its exact position. Weak muscles denote that the pelvis is tilted forward which aggravates poor posture and causes pain while standing erect.

An abnormal slouched posture has been found to be a contributing factor to digestive issues like acid reflux or hernias. The most convenient way to strengthen the abdominal muscles and provide back support is through perfect posture.

·         Posture and your cardiovascular health

Your breathing becomes easier and deeper with good posture. You will feel less fatigued as a good posture gives you higher oxygen levels and greater energy boost.

With all that being said, how would you know what a proper posture is? Let’s find out.

 

How should the proper posture look like?

·         The proper sitting posture

A good sitting posture comprises of an erect spine and head with the maintenance of the three natural back curves. A slumped sitting posture and a slouched position with head forward reflect a bad posture.

While sitting in an office chair, keep your back aligned against the office chair back. For lengthy sitting make sure that the chair is ergonomically crafted to provide back support and is custom fit. We also recommend Intelliskin (which can be purchase through our shop page) if you find it hard to have good posture on your own while sitting at your desk.

·         The proper standing posture

Always stand with your weight placed mostly on the balls of your feet and not on the heels. It is highly recommended to position your feet slightly apart, approximately at shoulder-width. Let your arms hang naturally down adjacent to your body. Always stand straight and tall with your shoulders upright and refrain from locking the knees.

Tuck a bit your chin to maintain the head level and make sure that the head is square above the spine and not pushed out ahead. If you are standing for a lengthy period, then rotate your weight from one foot to the other or move from heels to toes. While standing it is important to keep your ears, shoulders, hips, and ankles in a vertical line. Generally, by raising your chin up you help to resolve standing postural problems.

·         The best posture for your knees

A proper knee posture safeguards your thigh and lower leg bones. While sitting keep your knees bent at a right angle slightly above than the hips. Your ankles should be placed slightly ahead of your knees. While driving also, your knees should be slightly higher compared to your hips.

How to determine if you have a good posture?

Simply, have a self-examination called ‘mirror exam.’ Stand in front of a full-length mirror and observe whether:

  •         Your shoulders are at level and your head is straight.
  •         Your hips are level and your kneecaps face directly ahead and you have straight ankles.
  •         Also, see that the spaces between your arms and side appear equal.
  •         Ideally aligned feet and ankles would face forward instead of turning inward or outward.

 

Various integrative therapies are also employed to reduce pain through healthy posturing. The Gokhale method created by Esther Gokhale employs the procedure of perfect posture and movement to eradicate back, muscle or joint pain and return back to a pain-free life.  It also helps you to tackle muscle and joint degeneration and augments your stamina and flexibility. The tools help you to regain your natural posture.

Over to You – Is it times to schedule an appointment with a local San Francisco chiropractor?

We hope that the above-mentioned points were successful in letting you know the importance of a good posture. It is thus highly recommended to visit a chiropractor if you spot any posture issues.  If you are in the greater San Francisco Bay Area and would like to book and appointment with one of our specialists, contact us here .

The Impact of Standing Desks

San Fransisco, CA

How to enhance the health and wellness of employees at the workplace is an ongoing subject of debate. Some discussions consider whether or not a particular organization should invest in corporate wellness programs to boost productivity while others think about specific mechanisms in the workplace, such as standing versus sitting desks.

Recent studies have shown that reducing sitting time to 3 hours each day can increase the American lifespan by two years. There is now a wide variety of modern ergonomic desks that are adjustable so employees can easily go from standing to sitting in a matter of seconds. While it’s not even ideal to only stand throughout the day, keeping a 70/30 ratio between standing and sitting has been shown to decrease risk associated with obesity, diabetes, cardiovascular disease, cancer, and premature death.

Is It Worth Standing For? 

The Advantages of Standing Desks

  •        Weight loss

You can burn up to 1,000 calories from standing at your desk for a few hours every afternoon in a week. Studies have also indicated that using a standing desk while working can reduce blood sugar spikes, especially after lunch.

  •        Improves your heart health

The greater the time spent on sitting, the more likely it is to develop the risk of heart disease.

  •        Reduces back discomfort

Participants in a recent study experienced 32% relief from lower back pain after using standing desks for several weeks. A similar study reported by the CDC detected a 54% reduction in upper back and neck pain after four weeks by using a modern sit-stand desk.

  •        Boosts your energy levels

A seven-week study conducted on participants working on standing desks revealed less fatigue and stress compared to those sitting for the entire work period. 87% of people using standing desks noted greater vigor and stamina throughout the day.

  •        Enhances productivity

A study was conducted on 60 young office workers who were asked to use a standing desk for four hours. There was no shown impact of standing on typing errors or speed.

Texas Health Science Center even measured the productivity of people using sitting desks over 6 months and found that employees who used standing desks were more productive than the people who were sitting at their desks.

  •        Proper Ergonomics

Let’s not forget proper ergonomics. Both feet should be grounded on the floor, monitor should be eye level, keyboard and mouse should be close to the body and at an angle below or equal to 90*.  An anti fatigue mat is a great tool to to add to the work set up as well.  

Here are a few standing desks we recommend: 

5 Yoga Poses for Upper Back and Neck Pain

Blog Contributor: Colleen Bolland

https://www.movewith.com/ColleenApril

moxi.yoga

Does this look familiar?!

If you’re like neck shoulder painmost Americans, you suffer from some form of back pain. And, if your job requires you to sit at a desk throughout the day, chances are that you’re feeling it all over. There is a lot of accessible information online for treating lower back pain, but what do you do about the burn in your neck and shoulders? Below are five simple yoga poses that you can do almost anywhere to help relieve upper back and neck pain.

cow face pose

  1. Cow Face Pose (Arms Only):

Reach your right arm up, palm facing forward, and reach your left hand down, palm facing backward. Bend both arms at the elbow, the right arm bent behind your head to find your left between your shoulder blades. If your hands cannot meet, grab onto your shirt for the stretch. Breathe deeply, lift your chest, and sit up tall (try not to tuck your chin). Stay in this position for 5-7 long breathes.

  1. Eagle Pose (Arms Only):eagle pose

Extend both arms straight out from the shoulders, parallel with the floor. Cross your right arm over your left, and bend both, hinging the elbows. From here, you can place your hands on your shoulders if you’re already feeling a stretch. You can also extend your hands toward the ceiling, and cross the left wrist over the right to place your hands together. Hold this position for 5-7 breathes.

  1. Cat Pose & Cow Pose:cat pose

Come to all fours. Stack your wrists under your shoulders and your knees below your hips. Using your breath to guide your movement, inhale, and draw your shoulder blades together. Lift your chest and chin, and relax your belly. Next, exhale, and tuck your chin. Round your shoulders to spread your shoulder blades, and round your upper back. Move through 8-10 rounds of breath (each pose 4-5 times).

  1. Supported Fish Pose:

If you don’t have a yoga block, you can use a towel or blanket, rolled up tightly. Let the top of the block or towel rest just under the base of the skull so your head drapes over the top. Use your forearms and hands to support supported fish poseyourself. Relax, and take 7-10 deep breaths in this posture while letting your head hang heavily.

 

This routine only takes five minutes of your day yet can make a difference worth a lifetime.

 

Are You Drinking Enough Water?

are you drinking enough water

Have you ever wondered why water is so important? Water is essential to the human body. It makes up over two thirds of our body weight and all the cells and organs depend on water for their functioning. Most of us are not drinking enough water and a mere 2% drop in our body’s water supply can cause symptoms such as a fuzzy memory, trouble focusing and fatigue. It is estimated that seventy-five percent of Americans have mild, chronic dehydration.

What Happens When We Don’t Drink Enough Water?

There are endless benefits of water. Water helps lubricate our joints and cartilages, allowing them to move fluidly. When dehydrated, water is taken away from the joints, increasing the chances of developing joint pain. Water helps regulate body temperature and additionally, it helps transport vital blood plasma, which plays a critical role in the body’s pH, antibody circulation. When our body’s cells are dehydrated, we are left in a weakened state and vulnerable to attack from disease. When we drink water, it helps remove toxins from our bodies.

How Do You Know If You’re Drinking Enough Water?

Thirst is a poor indicator of dehydration because by the time you feel thirsty, you are already dehydrated. When you reach that point, your energy levels and mental functioning have already decreased and you may notice that you are fatigued, lightheaded or developing a headache.

Tips for Drinking Enough Water

  • Generally, you want to drink half your body weight in ounces of water per day. If you are an athlete, someone who is very active or if you live in a warmer environment, you want to drink more.
  • Try to have a water bottle with you throughout the day so it is easy for you to drink water
  • Try drinking one or two glasses of water when you wake up in the morning to help replenish your body and activate your internal organs
  • Avoid drinking soft drinks! Soft drinks do not quench your thirst and they weaken the immune system by creating an acidic environment in your body where diseases can flourish. Soft drinks lead to dehydration, which leads to brittle tissues and soft tissue injuries.

If you are suffering from soft tissue injuries or joint pain due to dehydration, give our office a call at (415) 788-8700 to set up a consultation. It’s not too late to get back on track!

Meet Dr. Mike Grossman!

Dr. Mike Grossman

WHY CHIROPRACTIC?

Dr. Michael Grossman’s passion for chiropractic began when he suffered a neck injury at the age of 16, falling off his bike, leaving him in agonizing pain for weeks. He had difficulty with sleep and performing his daily activities, until he decided to try chiropractic care. After a few treatment visits he was able to achieve a restful nights sleep and could function in his everyday life without pain. This was the spark that lead to his chiropractic career. Dr. Grossman attended San Jose State University graduating with a degree in Kinesiology and a minor in Complimentary and Alternative Health. After graduating he attended Palmer College of Chiropractic West located in San Jose, CA. While attending chiropractic school he was involved with the sports council working events such as the Sea Otter Classic and Turkey Trot. He also participated in clinic aboard traveling to El Salvador and Fiji delivering chiropractic care to impoverished areas that had poor access to health care. He performed his internship at SF Custom Chiropractic facilitating patient care. Following his internship he was hired on as an associate doctor at SF Custom Chiropractic. Dr. Grossman is certified in Applied Kinesiology, Sacral Occipital Technique, full body Active Release Technique, Fascial Movement Taping, and Tecnica Gavilan. He resides in Cupertino, CA where he takes advantage of the beautiful Bay Area outdoors engaging in activities from camping, biking, hiking, and music festival events.

EDUCATION

Dr. Grossman attended San Jose State University and received his undergraduate degree in Kinesiology with a minor in Complimentary and Alternative Medicine. He attended Palmer College of Chiropractic West for graduate school in San Jose, CA.

A LIFELONG LEARNER

Dr. Grossman is certified in Full Body Active Release Technique, Sacral Occipital Technique, Applied Kinesiology, and Fascial Movement Taping.

INVOLVED IN THE COMMUNITY

Dr. Grossman has contributed to the community delivering chiropractic care to outreach facilities in San Jose. He also delivers talks on chiropractic care and the benefits at local boot camps, schools, and sporting events.

Meet Dr. Delghi!

Dr. Delghi UrubshurowWhy Chiropractic?

Dr. Delghi became interested in chiropractic from a young age after experiencing how chiropractic care helped her through a shoulder injury that positively affected her successful academic and collegiate swimming career thereafter. That’s when her passion to help others remain active and pain free first began.

Education
Dr. Delghi completed her undergraduate degree at Columbia University before she received her Doctorate of Chiropractic from Palmer West College of Chiropractic in San Jose. She chose to attend Palmer West because of its well-established reputation for training practitioners in both traditional and sports chiropractic. During her time at Palmer West, she did her internship with Dr. Jacobs at SF Custom Chiropractic.

A Lifelong Learner

Dr. Delghi is certified in the Webster Technique, which is a chiropractic technique used to restore balance to the pelvis of pregnant women throughout their pregnancy. She continues to further her education with a focus on the treatment of extremities and the TMJ.

Involved in the Community

Throughout her chiropractic training at Palmer West, Dr. Delghi participated in its community outreach programs that treated athletes all over the San Francisco Bay Area during various sports events. She was also part of the sports medicine team at St. Mary’s College in Moraga, where she provided chiropractic care to the student athletes. Additionally, she enjoys helping moms discover the many benefits associated with chiropractic care during and after pregnancy.

Core Strength Training

Core Strength What?

The group of muscles that stabilize the spine and allows increased force generation by arms and legs. Includes transversus abdominis, internal/external obliques, etc.

Why?

Key exercises, like swimming, cycling and running themselves, should involve core stabilization, independent limb movements, and cooperation among several muscles that are centrally involved in swimming and pedaling stroke and running stride.

Core Strength Training and Athletic Performance

Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness – that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.

How?

No Equipment Core Strength Exercises

Body weight exercises are very effective for developing core strength. They are also the type of exercise many athletes and coaches rely on for regular core training. They include:

Plank – Prone Core stabilization: balance all your weight on your knees and forearms. Keep your back as straight as possible. Maintain the weight on your forearms while you slowly lift your knees off the ground. Hold for 30 seconds – 3 sets.

Side Plank – Core Stabilization: Balance all your weight on your forearm and side of your knee. Keep your hips straight up and down – push bottom pelvis forward and the top of your pelvis back. Keep your body as straight as possible and do not let your hips sag toward the ground. Level 1 – on the bent knee. Level 2 – lift up on the side of your foot. Level 3 – Lift top of foot toward ceiling without dropping hips. 30 seconds – 3 sets.

Bird Dogs – On all fours with hands under shoulders & knees under hips, spine is neutral. Keeping neutral spine, simultaneously reach left arm in front of you (thumb up, at about 45 degree angle, only up to shoulder level at highest) while reaching right left up and out behind you (contract glut and reach leg only to hip level, think about making your leg as long as possible, not reaching as high as possible). Contract abs throughout to keep spine neutral. Alternate opposite arm + leg extensions.

Bicycle – Start with your knees and hips bent at 90°. Your lower back should not lift off the ground. Push your belly button to the ground. Bring your left leg to the ground, but do not let your heel touch the ground (about 1 inch from ground) while your right knee remains bent, then bring your left knee back to bent. Alternate – one on each side represents one. Total 25 reps (50 total).

Leg DropsLower Abs Stabilization: Start with your knees and hips bent at 90°, then extend legs to a 180° angle. Your lower back should not lift off the ground. Push your belly button to the ground. Slowly lower legs to a position where you can hold them off the ground for 15 seconds without lifting your back from the ground. Total 5 reps.

Leg Raises – Supine (on your back) Core Stabilization: Balance weight on the forearms and heels keeping your back, hips, and legs straight. One leg at a time – lift the right leg about 4 – 6 inches off the ground and hold for 15 seconds. 3 sets

Fire Hydrant – Start on hands and knees. Extend your right hip while keeping your knee bent. Push foot toward the ceiling without arching your back. All the movement should come from your hip, then move to outside then across the body (3 positions, middle, outside, and inside). All three movements make up 1 rep. 10 sets on each leg.

Superman – Lying face- down on the ground with arms straight out and palms down. Begin by lifting legs and arms off the ground. Hold so that legs (from knees down) and arms are off the ground. Movement should be relatively minor with constant stretch felt. Hold for 15 seconds – 3 sets.

Here at SF Custom Chiropractic, if you are ever concerned about your form we can help assess you with our functional movement screening. Just give us a call and we can get that set up for you!

Bodyweight Strength Training

Squats:
Why: Squats work your glutes, quads, hamstrings, and calves all at once.

How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything is pointing in the same direction. Do not go lower than 90 degrees.

Push up:
Why: Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back, and abs.

How to do it: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulder, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up.

Lunges:
Why: Lunges work most of the muscles in your legs including your quads, hamstrings, glutes, and calves.

How to do it: Stand in a split stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don’t let your knee bend past your toes. Variations: front lunges, back lunges. Keep it under 16 reps.

The Plank:
Why: The plank is an isolation move used in Pilates and Yoga and works the abs, back, arms, and legs. The plank also targets your internal abdominal muscles.

How to Do it: Lie face down with elbows resting on the floor next to chest. Push your body off the floor in a push up position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

Pull-Up:
Why: The pull-up works on the majBodyweight Training or muscles of your back and shoulders which helps you burn calories and of course, strengthens your back.

How to do it: Hold the bar with palms out and wider than shoulders. Pull your abs in bend your elbows and raise your body (and chin) towards the bar, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don’t have access to a gym, try a one-armed row. See how it’s done.

The Chiropractors at SF Custom Chiropractic can also deal with Functional Movement Screening if you are concerned about if your form is correct or not and how it may injury you.