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Headache Relief Treatment in San Francisco: Chiropractic Care Can Help

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San Francisco, CA

We’ve all had those days where headaches really put a wrench in our day. From chronic migraines to more mild occurrences, there could be an underlying issue causing your pain. Headaches are not seen as a normal ache that should be ignored. They are essentially revealing that there is something else going on in your body. A good thing to know is that chiropractors can help locate the issue and help treat the root of your headaches.

Common Causes of Headaches

During our busy lives, there can be many things that can change our routine or cause us stress induced discomfort or pain. While that is not the sole cause of your headache, it can be paired with another issue that should be checked out by a specialist. 

  • Stress: Stress is known as a common trigger for headaches and migraines. It can make them worse or cause the pain. When you are stressed, your body is tensing up and those tight muscles don’t get much of a chance to relax. This can lead to spasms and increased tension in your body which can lead to headaches.
  • Medication: Often times we go to our family doctor regarding our headaches and from those visits prescriptions are written to help ease the pain. Sometimes these medications enhance your headaches and cause more problems in the long run. We only treat with holistic care and recommend you visit a chiropractor as an alternative option.
  • Spine Problem: Headaches can also be caused by an issue in your neck or spine. This is called “cervicogenic headaches”. These look like your average headaches and migraines but instead of being stress-induced, it is the result of the nerves in your neck being pinched and the muscles around the base of the head tighten up from the misaligned spinal vertebrae.

Chiropractic Treatment for Headaches

During any assessment or treatment at one of our San Francisco area chiropractic offices, we assess the whole body to ensure total body balance including the source of your headache. While lifestyle changes can aid in avoiding future headaches, your chiropractic treatment with us will focus on correcting the issue. Our specialists will guide your body through spinal adjustments to restore misaligned vertebrae to a normal and healthy position.

Naturally Relieve Headache Pain with our San Francisco Chiropractors 

We know it can be hard not to reach for that easy fix for pain relief. As experts in the spine, it is our responsibility to treat yours with the best care and natural treatments. If you can’t make it in to see us or any chiropractor for relief right away, try soothing your pain with hot and cold compresses on your head and neck to relax your muscles and calm inflammation. 

Give us a call to schedule your visit with any of our chiropractors in San Francisco.

Treatment of Wrist Injuries: How Chiropractic Care Can Help

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San Francisco, CA

Your wrist is one of the most used joints on a daily basis. No matter what kind of job you have, or what your routine is, the wrist is put to the test every single day. Pain can occur more often for those who are athletes and put high levels of stress on their wrists compared to the average person. However, most people put cumulative stress on their wrists with desk work. If you don’t have your wrist in a neutral position while working then you are causing micro-trauma onto the ligaments, joints and bones. With time, this can lead to an RSI (repetitive stress injury). Sports Chiropractors are extremely valuable when it comes to injuries to your wrist. These professionals not only treat the spine, but can effectively treat wrist injuries by providing Active Release Technique ( ART) to the soft tissue and providing adjustments to the carpal bones of the wrist.    

Wrist Injury treatment, chiropractic treatment for wrist injuries San Francisco

Wrist Injury Common Symptoms

It can be easy to ignore the signs of pain especially since you might still be able to carry on with your daily routine. Take some time and do yourself a favor and get your wrist pain checked out. Some common symptoms are listed below.

  • Clicking
  • Soreness
  • Stiffness
  • Tingling
  • Numbness
  • Extremely Hot or Cold
  • Swelling and hard to move

The biggest culprit of wrist pain is overuse. When the strained muscle goes untreated it gets inflamed and begins to cause pain. Repetitive gripping and twisting of the arm is one way to bring about a strain on your wrist. A wrist brace can be used to help support and keep your wrist in a pain free neutral position while you wait to see a chiropractor.

When to Seek Chiropractic Treatment for Your Wrist Injuries

If you are experiencing any kind of joint pain or wrist pain, it is crucial that you contact us as soon as you can. With our help, we can relieve your pain, restore functionality in your wrist, and get you back to your active life.

Schedule your appointment with us at either our Mission/Bernal Heights location at (415) 639-9166 or at our Financial District location at (415) 639-9166.

Chiropractic Care as an Opiate Alternative: Treating Pain in the San Francisco Bay Area

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Opioid Epidemic in San Francisco Bay Area (& Beyond)

As a leader of chiropractic care in the San Francisco Bay Area, it is our duty to help educate about the effects of the current opioid epidemic. According to the CDC, 91 Americans who suffer from abuse and overuse of opiates die everyday from an opioid overdose. Those who are looking for a quick form of pain relief from an injury, post surgery, or any other small acute causes of pain can develop an addiction or dependence to opiates. This rise in opioid usage and the death toll is primarily due to the abuse of prescription medication as a first response to pain relief and management.

chiropractic care as opiate alternative - SF Custom Chiropractic - opiate addiction - opiate treatment in SF Bay Area

National Chiropractic Health Month

October has been officially dubbed as National Chiropractic Health Month around the country. Chiropractors everywhere are joining forces to raise awareness and educate physicians, patients, and medical professionals on an alternative to opiates, chiropractic care. The American Chiropractic Association’s program getting “Back to Basics” spreads the reality of our current crisis and promotes healthy, non-drug treatments to those suffering from any type of chronic pain. Learn more about the ACA and their program at www.acatoday.org/nchm.

Chiropractic Care as an Alternative to Opiates

SF Custom Chiropractic promotes chiropractic care as a way to avoid the usage of opiates for pain relief. We want you to know that there is a better practice for pain relief, management, and overall wellness. Chiropractic care and exercise is an example of a method to relieve pain and keep your body healthy. As healthcare professionals, we strive to raise awareness for healthy ways to treat pain and not rely on any kind of drug use. This opioid crisis is a serious health issue putting healthy bodies and minds at risk for addiction rather than seeking out alternative methods for any chronic pain relief or even the smallest headache.  

We want to help you live a long and healthy life. Please reach out to us for any kind of pain relief whether it is lower back pain, neck pain, sports injury or post-surgery pain. Find out first hand how chiropractic care can work as a positive alternative to opiates.

We are happy to answer any questions or concerns you may have about chiropractic care for the treatment of pain and/or alternative to opiate use. Give us a call at (415) 639-9166 or contact us at any of our locations for an appointment.

What Is Runner’s Knee? Our San Francisco Chiropractor Tells All

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San Francisco, CA

Did you know that there is cartilage under your kneecap? There is, and it is a natural shock absorber for when you are pounding the pavement or putting any kind of strain on your knees. Runner’s Knee, also known as Patellofemoral Syndrome, is common among active people who participate in sports or are frequent runners. If you are experiencing chronic knee pain in the area behind your knee cap, there’s a chance that it is runner’s knee.

Runners Knee SF Custom Chiro

It is difficult to always pinpoint the direct cause of runner’s knee. In its basic form, runner’s knee occurs when that precious cartilage under your kneecap breaks down and is worn to the point where it is no longer protective, causing pain. Or, it can happen because your gait or biomechanics are off causing uneven tracking of the patella and resulting in uneven wear and tear. You may develop it because of an injury but the biggest culprit is overuse. You will notice knee pain during even the simplest activities like using stairs, squatting, and kneeling. For those of you who live an active lifestyle, pay close attention to your knees.

How to Prevent Runner’s Knee

Our advice to you is to keep your knee pain in check and focus on your performance . Focusing on your overall health and how you prepare for heavy activity is extremely important for injury prevention. Here are a few more suggestions on how to prevent and treat runner’s knee

Alignment. When your body is in proper alignment your joints and muscles can move in a normal smooth pattern. Which will help prevent unnecessary stresses onto the knees.

Strength Training. When your body is strong, it puts less strain on your knees. Specifically focus on strengthening your hamstrings and quadriceps. Those muscles will help protect your knees during your physical activity. 

Monitor Running Mileage. Keep your running mileage below pain threshold especially if you are starting to experience any amount of pain in your knees. You don’t want to contribute to the biggest culprit of overuse.

Core Exercises. Strengthening your core is not only healthy for your posture, but also for running. Make sure you are pairing core training with your runs.

Stretching. This one is a no brainer. You should always stretch and make sure you are warmed up before a run or any other sport.   

How to Treat Runner’s Knee

Rest. We know that rest is important after every strenuous activity but it even more important during any type of injury and if you are experiencing symptoms of runner’s knee. Don’t try to push if you have runner’s knee because you know that overuse will lead to worsening pain.

ART. Active Release Technique is widely used in athletes and conducted by all of our doctors here at SF Custom Chiropractic. This technique is used to help with almost any type of sports injuries and is used for injury prevention.  

KinesioTape. Doctors use rocktape at our clinics and it is very effective to help support the knee and help the patella track in the right pattern to limit the stress unto the cartilage and soft tissues.

Knee Compression Sleeve. A knee brace or sleeve will help with your recovery. Having compression on your knee will help increase the blood circulation to the joint and aid in a safe recovery.

If you have any questions about Active Release Technique, Kinesiotaping, or chiropractic care, come in and see your San Francisco office to help you recover faster and safer. Schedule your appointment today or give us a call at (415) 639-9166.

Are You on the Grind? Ask A TMJ Specialist in San Francisco

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It’s the middle of summer, and you’re trying to juggle a hectic work schedule and vacation. To put is simply, you’re on the grind — but what kind of grind? Perhaps you or someone else has pointed out that you have been grinding your teeth, a habitual or involuntary action also referred to as bruxism, throughout the day or, more commonly, at night. Have questions? Our TMJ Specialist in San Francisco can help.

Why does our brain signal us to grind our teeth?

The human brain endures lighter and deeper stages of sleep. As it approaches deep sleep, the body releases control of different parts and organs of the body, including the jaw and tongue. The jaw becomes heavy, and the tongue can expand to almost twice its size, both blocking the airway and consequently making it difficult to breathe. Researchers have found that those who experience any blockage at night grind their teeth in order to reopen this airway.

This phenomenon presents an obvious problem — pain — but also has many other consequences. These complications include:

  • Tooth stress fractures
    • These most often appear within the earliest stages of teeth grinding and are most commonly seen on the molars. Many patients confuse the discoloration to be cavities, and without proper treatment, they lose sections of these teeth. When the severity has reached a certain level, only total tooth restoration can repair the teeth
  • Excessive exertion from the upper and lower jaw
    • As teeth become shortened, the upper and lower jaw have to compensate and come together with greater impact in order to chew. This exacerbates the initial issue
  • Eroded enamel
    • Constant clenching and grinding gradually erodes the teeth’s enamel, or the hard, glossy substance that covers the teeth
  • Temporomandibular Joint (TMJ) Syndrome
    • When excessive pressure on the jaw becomes habitual, patients often are consulted for TMJ

Temporomandibular Joint (TMJ) Syndrome

Although the jaw is the human skull’s largest bone, it can only withstand so much pressure. With that being said, Temporomandibular Joint Syndrome is a condition commonly seen in patients who complain of grinding their teeth. Bones, blood vessels, and nerves comprise your TMJ, which you have two of — one on each side of your jaw.

TMJ specialists in San Francisco

Signs of TMJ Syndrome that may be cause for a visit to the chiropractor include headache, earache, chronic jaw pain, problems with chewing, and “clicking” from the jaw.

How can our San Francisco chiropractor help?

By alleviating tension in your spine (especially in your upper back and neck), chiropractors are able to eliminate dysfunction associated with pressure on nerves that are connected to either or both of your TMJs. In other words, if you’re looking for a TMJ specialist in San Francisco, we can help! ART is one specific technique that allows chiropractors to relieve these adhesions and stress in your jaw muscles. When your TMJ is able to relax and return to its proper motions, the pain will go away.

Some other suggestions from our San Francisco chiropractors:

  • Incorporate activities that eliminate stress into your daily routine
  • Disengage from electronics at least one hour prior to getting in bed
  • Address your posture when sitting, standing, and sleeping
  • Keep your teeth apart
    • Your teeth should only touch momentarily when you’re chewing
  • Avoid over-opening your jaw
    • Yawning is one of many activities that will cause you to over-open your jaw. Try keeping your tongue at the roof of your mouth while doing so to prevent over-opening
  • Wear a mouthguard
    • If you’re looking to only wear a mouth guard when sleeping, consider stabilization splints. They are flat and cover all of the teeth. These guards ease the TMJs and consequently reduce facial pain
  • Make sure that all lights are off in the room before going to sleep
    • If light is shedding into your room from the street, try using black-out curtains

If you’re looking for a TMJ specialist in San Francisco and would like to learn more or schedule an appointment with one of our chiropractors, schedule an appointment today.

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

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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 .

Common Injuries for Triathletes

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Triathlete Injuries SWIM:

Rotator cuff strain or impingement: Pain on the front or outside of the arm. Common found with repetitive overhead activities (swimming). The group of four muscles mainly responsible for stabilization of the shoulder is collectively called the rotator cuff. Impingement = compression of the rotator cuff tendons between the bones of the shoulder.

BIKE/RUN:

Cervical Strain: Pain at base of skull or along sides of neck. Common with biking because of prolonged extension – May need to have bike fit assessed or posture on bike- use eyes more than neck to look ahead. Frequent stretching helps.

Lumbar Strain/pain: Pain around lower back. May be due to tightness, weak abs, or improper positioning on the bike. Seek medical attention if pain radiates down leg or if you have numbness/tingling.

Patellofemoral Syndrome: Pain in front of the knee or under the kneecap. Can feel pain running, biking, and descending stairs or with prolonged sitting or squatting. Can be caused by anatomic malalignment, poor bike fit or strength imbalances and tightness.

Patellar Tendinitis: Pain below the kneecap. Usually aggravated by jumping and mid to full squat. May feel pain with biking/running. Often associated with decreased quad strength and can co-exist with patellofemoral syndrome.

Hamstring tears or strains: Can occur with running or cycling. Usually caused by tight hamstrings due to overtraining or muscle imbalances. Pain can be sharp and persistent. Gentle stretching, massage, ice for acute injury.

RUN:

Achilles Tendinitis: May have pain, swelling and tenderness to touch at heel cord. Can be due to calf weakness or tightness, poor footwear, overtraining (running) will affect running and possibly cycling.

ITB Syndrome: ITB is a fibrous band that runs down the side of the leg from the hip to the knee. Usually pain is localized to the outside of the thigh, just above the knee and is sharp/stabbing. If the band becomes tight it rubs over bony areas and causes irritation and pain. Pain can be with running or bending the knee with cycling.

Plantar Fasciitis: Pain in heel and can be along the arch. Worst first thing in a.m. Common with pronated feet (low arches) and aggravated by walking/running. May need orthotics or motion control shoes.
Shin Splints: Pain, tenderness, and mild swelling next to the medial (inside) lower half of the tibia (shin bone). Common with overpronators, running on hard/slanted surfaces, or downhill, worn out or inappropriate footwear, tight calves.

All the doctors at SF Custom Chiropractic are sports chiropractors and can always help assist you with your healing process with injuries. Just give us a call to find out more 415.788.8700!

Meet Dr. Mike Grossman!

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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!

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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

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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 Drops – Lower 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!