The Importance of Exercise and Rehab with your Chiropractic or Sports Massage Care
All of us here at Lushington Chiropractic love to get our guests being and feeling at their optimal best. We take pride and pleasure in having our guests leave the clinic feeling better than when they walked in whether that’s feeling relaxed from extra stress and tension, loosened off after feeling stiff and overworked or pain free after suffering an injury we do as much as we can in our appointments to benefit you. However, as good as we may be at making you feel like that when you leave it is down to you to cement in our good work! So, I am going to explain the importance of doing the “homework” rehab exercises and stretches that we prescribe to you.
Breaking the habit
Many of the cases that I deal with on a daily basis here at Lushington Chiropractic involve injury or dysfunctions that have been created by bad lifestyle habits. These habits are often formed over YEARS and they are ingrained into your brain and nervous system, the longer the habit has been around the longer it may take to change. The body is very efficient, it has to be to survive so it constantly looks for the path of least resistance when performing tasks and I’m sure everyone has heard of the term “use it or you’ll lose it”?! Well that term doesn’t just refer to fitness or muscle mass it also refers to flexibility and mobility too. If you don’t move often enough or well enough the body starts to shut down the movements that you no longer perform or require.
A question for the readers that have shoulder pain: when did you last lift your hands up above your head when you were NOT performing a daily task? Those that can’t remember, how easily can you lift your hands above your head without pain or restriction?
The body limits the movements we do not do enough, often it can be through physical restriction whereby scar tissue has formed (hardware) or it can be through a neural restriction (software) where the brain in a sense does not trust the body’s ability to control the limb/joint in that position without risk of injury, so it either creates pain to stop you doing it or it weakens the muscle so that you cannot perform the movement. The brain is very clever!
Techniques and Tricks
As sports massage therapists and chiropractors, we have techniques and tricks that can treat and bypass both physical and neural restrictions allowing you to restore range of motion and relieve pain. Unfortunately, these results won’t last forever especially if you return to the daily habits that created the problem in the first place! We get a care plan in place so that we can overcome the majority of the issue and make forward progress but that will often go to waste if the rehab isn’t continued after treatment.
This is where your rehab comes into play.
As I mentioned hardware and software before I often use a very basic analogy of a computer to my guests. Essentially your computer has caught a virus (injury/pain/restriction) with the treatment we wipe the computer clean by treating the necessary areas whether that’s inhibited, tight and or weak muscles it is then down to the guest to reboot the computer with new and better programs (better movement mechanics, rehab exercises and stretches) so that it is functioning properly. The super important part that the majority of people miss out on is when they are pain free and moving well they stop doing the exercises and stretches that have helped, this is a huuuuuuuge mistake! These exercises are off-setting the bad habits we have during everyday life that got you into a mess in the first place, these should become your new daily habits that will keep you from needing to come in and see us so often.
Now here is where I sound like the demon headmaster… “have you managed to do your rehab this week?” “no sorry I didn’t have the time…” that’s ok, fair enough but you won’t be making any progress with your injury/pain, if you really want to fix yourself there are NO excuses! Make time and PRIORITISE your health and well being. I often only prescribe 2-3 exercises and stretches max to each guest mainly for simplicity making sure they are performed well and secondly, less excuse of not doing them! 10 minutes of your day focussing on your rehab will make the world of difference and accelerate your progress leaps and bounds. Find strategies that allow you to do bits here and there during your day like having a TheraBand in your work desk drawer have a minute break every hour and do 20 reps of your rehab exercise and with 7-8 hours in a working day that’s 160 reps!
I hope you found this a good read and make sure you do your rehab!
7 Revision Tips Helped Maddie’s Headaches as well as her Studies
These revision tips really helped Maddie. I’d been seeing Maddie’s for her headaches, which have been improving, but this Spring things got worse again as she increased her revision for her A-Levels. So I shared some revision tips I’d used to help me during my 7 years of university studies.
Maddie gave these 7 revision tips a go and felt better for it. She had more energy, could study longer and has kept the headaches at bay.
Revision Tip 1 – Exercise
The biggest revision tip is to exercise. If you can fit some exercise into your day then you’ll be able to study and concentrate longer. Cutting out movement and exercise results in less energy and reduced concentration. 30-40 minutes of steady exercise 2-3 times/week will help balance all that time sat still studying.
Weight lifting, impact or sprinting sports like football are less helpful though, because this type of anaerobic exercise is stressful and for the body and doesn’t have the same energy boosting benefits as more gentle activities like swimming, jogging or even just brisk walking. Eastbourne’s got lots of places to walk, jog or exercise outside. One of my chiropractic colleagues and I often run along Eastbourne’ seafront on Mondays after work. No matter how busy the day, it’s a great way to unwind and refresh.
Revision Tip 2 – Avoid Sugar Crashes
Avoid sugary or high energy foods/drinks, like biscuits, chocolate bars etc. They’ll give you an energy boost and you’ll feel good for an hour or so, but then your sugar levels crash and your energy drops. The temptation is then to reach for another high-energy hit, but this just exhausts your body, reducing the quality of your revision and leading to fatigue.
Revision Tip 3 – Avoid Caffeine
Water not caffeine. Tea, coffee and the adult-type caffeine drinks can also result in short-lived boosts, but ultimately leave us feeling more tired and washed out. Stick with non-caffeine drinks but do keep well hydrated as that’ll make a big difference to your learning.
Revision Tip 4 – Routine Rules!
There’s lots of evidence to show that a regular routine, eating, sleeping etc at the same time each day is less stressful or our body and healthier. In fact, some medical experts state that it’s the most important factor to a long life. Get to know when the best time of the day is for you to study and make the most of it, then use the rest of the time to fit in your exercise etc.
Revision Tip 5 – 80/20 Rule
The 80/20 rule states that most of use get most of our productive work done in a relatively short space of time, i.e. we do 80% of our work in 20% of our time. The rest of the time we procrastinate and are generally slower and less productive. I still find this is still true in my chiropractic practice. I’ve always been a morning person and get more done before 11ma than I will for the rest of the day.
Maximise your effectiveness during your power hours, but then allow yourself to be a little slower at other times.
Revision Tip 6 – Visualise
Visualisation. This is an Neuro-Linguistic Programming (NLP) tip that I’ve used to great effect to motivate myself to get some work done. Imagine yourself doing the revision, and doing it well. Clearly visualise it in your mind. See yourself revising and enjoying it, it’s going well. See it in as much detail as you can, what else can you see or hear, what does it feel like to be study well.
Revision Tip 7 – Slash that Screen Time
Cut that screen time, avoid your phone, tablet or computer after 7pm. The type of bright white light used as a base for all screens is very stimulating to the brain and will make it harder to get to sleep, which is the last thing you need when you want quality studying time tomorrow. If you can’t face turning those mobiles and tablets off, then at least make sure their turned to night-mode. There are apps you can download too.
Try these revision tips. They worked for this Eastbourne teenager and I’ve often recommended them to patient’s who’ve got a lot of desk based work and revision to get through.
Modern chiropractic care is far more than just the hands-on chiropractic treatment. I and my colleagues here at Lushington Chiropractic in Eastbourne often compliment the treatment with advice and self-help tips. So, if you’re suffering with headaches, or any other problem and want to find out if we can help then call us on 01323 722499 or leave a comment below and we’ll get back to you.
Lushington Chiropractic, Eastbourne town centre with free parking, open evenings and Saturdays.
A chiropractor’s guide to protecting the back when gardening
So the focus for my blog this month is GARDENING and some tips for protecting the back when gardening. It is inspired by my mum and all my patients here in Eastbourne who are just starting to get back out in the garden now the weather is warming up.
Getting out in the garden can be very therapeutic. It can be stress relieving and being out in the fresh air is lovely, plus the sun is great for Vitamin D levels. Growing plants, especially your own vegetables can be very satisfying, and having that nice environment to sit out in on a nice summers day or for a BBQ is well worth the effort.
Of course, as a chiropractor here at Lushington Chiropractic there are a few things I would say to keep in mind. If you are prone to back problems, it is important to be aware that certain activities can exacerbate discomfort and that certain steps should be taken to protect your back when gardening. I firstly started out doing a little research of my own by getting out in the garden at home to appreciate what it is my patients are doing when they tell me they have been doing a little digging! Wow when those roots are holding tight they are hard to get out! Not like the plants we have in our little patio garden outside of our X-Ray suite.
So what is it about gardening that means we need to take care?
To those unfamiliar with what is entailed in maintaining an attractive and orderly outdoor space, gardening may seem like a sedate pastime. Yet, the reality is that many aspects of gardening can involve sudden bursts of activity that the body may well not be ready for, such as twisting and lifting. Combine these movements with poor posture and poor technique and the results can be extremely painful.
The first point to make is that if you have good strong core and back muscles and have looked after your back in other daily activities and sports then your body is much more likely to be robust and ready for the exercises and challenges that you may throw at it.
If you are unsure about how to do this then ask advice from someone who can help, such as a chiropractor or a good personal trainer.
Secondly here are some tips that you should bear in mind:
Like any other exercise, start off slowly and warm up. Going for a gentle walk, doing some light movement or starting off with lighter/easier jobs first will help your body warm up and lessen the chance of muscle strain. This may seem like overkill for a spot of gardening, but if you are serious about protecting your back it can be essential.
You will also need to wear clothes that are suitable for the task at hand when you step outside. Tight clothes could constrict your movement. Also be mindful of the type of footwear that you have to prevent slipping in wet conditions.
When using a ladder or steps, make sure it is planted firmly in position. Have someone with you if necessary to help and try not to overextend when you reach or lean out. Avoid this temptation by moving the ladder frequently when you are working over a large area.
Over-reaching and leaning is one to avoid even when not on a ladder. Keep what you are doing closer to you, this will put less strain on the body. You can get tools with longer handles to help with this.
When digging, push down rather than pushing too far out in front, this helps to minimise bending.
If you are buying heavy items that are delivered, have them dropped off as close to where you need them as you can, to avoid having to carry them later. Also if you are buying big bags of compost for instance, consider getting more smaller bags to make the lifting easier and alway carry heavy things close to the body. A wheelbarrow is also handy to limit carrying.
If you are doing lots of potting, think about doing this on on a work surface at a comfortable height so as to limit stooping over.
Vary your activity and take regular breaks, don’t be tempted to do it all once due to the weather forecast!
A knee pad is useful for those knees, rather than kneeling on hard surfaces.
Don’t forget to stay hydrated in hot weather.
Finally if you think something is a bit too much, get someone to help out, take it easy and don’t overdo it.
If you are concerned about protecting the back when gardening, consider all the points above when you are getting outside this summer. If you need some further advice or have back pain you can always contact us. Our website is a good place to start.
Thats all for now, above all enjoy!
An Interview with Eastbourne Chiropractor Joshua French: Part 2
In part 1, Eastbourne Chiropractor Gemma Crouch found out how Joshua French of Lushington Chiropractic was inspired to become a chiropractor and how he got into sports chiropractic. We also found out how he can help local Eastbourne athletes and sports teams.
In the second part of the interview, we continue to find out some key information on sports chiropractic and get to find out about Joshua’s favourite lower back exercises for chronic low back pain.
What is the most common sporting injury you come across when working with athletes and how would you treat it?
One of the most common sports injuries I see is a sprained ankle. This happens when we roll over our ankle on one side and we damage/tear one or more of the ligaments around the ankle joint. This is often followed by swelling and maybe bruising, as well as pain and difficulty weight bearing.
The treatment that I provide for this injury is very simple and revolves around restoring full movement to the foot and ankle, as well as giving specific exercises to ensure this problem doesn’t happen again.
What is your favourite lower back exercise from a chiropractic point of view to help with chronic low back pain?
During my time at university I was fortunate enough to attend an educational seminar instructed by a leading professor called Stuart McGill. He is a world renowned spinal biomechanist and has performed decades of research into spinal biomechanics. From this seminar, I developed a keen interest in rehabilitation techniques and the favourite low back exercise that I frequently give patients with chronic low back pain is from this seminar.
What is this exercise called?
The exercise is called the Bird Dog.
Oh! What a funny name!
Could you tell me how to do this exercise please?
The Bird Dog and is performed in the quadruped position which means on your hands and knees. From this position, a neutral spine is found and following this a spinal bracing manoeuvre is performed. This bracing procedure is basically a contraction of the core musculature as if you were being punched and bracing against it. Once this has occurred, very slowly one leg and the opposite arm are stretched away from the body until they are at a fully extended position. They are kept there for one second and then slowly bring them back in line with the rest of the body and then a repetition is performed on the other side. The best repetition range is twelve to twenty performed for three sets and this is performed daily.
For further help with this exercise, please visit Joshua’s blog on low back pain exercise which has a video of me performing the exercise.
Which athletes have you most enjoyed working with?
The athlete I enjoyed working most with was a powerlifter that competed for Great Britain. I worked closely with her over the course of a year implementing a new rehabilitation programme, as well as providing general chiropractic care. After this programme was completed, she was able to finish in third place at a European championship.
I do however enjoy working with athletes in Eastbourne of all ages and abilities. I particularly enjoy helping people set and achieve goals and always try to work with the athlete to enable them to get the most out of their sports chiropractic care.
That is the end of part 2. Thank you Josh for your time, please click here to read part 3 about Joshua’s move to Eastbourne.
Simple Exercises for Low Back Pain part 2
Previously I talked about an exercise that can be performed at home to help improve low back pain and prevent recurrence of injury. Bird dogs are just one such exercise that the Chiropractors at our clinic in Eastbourne give to our guests. Today I am going to talk about two other exercises that are perfect for recovering from a nasty bout of low back pain.
This exercise is rather simple to perform, and like the bird dog has progressions and regressions depending on whether you need to make it harder of easier respectively. The purpose of this exercise is similar to the bird dog; help improve the endurance of the core musculature, particularly the lateral trunk flexors. On top of this, as this exercise is only performed on one side at a time it can be helpful in balancing up any muscle imbalances that occur as part of our day to day life.
To perform this exercise:
• Lie on the floor with your knees flexed at 90 degrees and your spine straight. You should be in a similar position to the video
• Similarly to the bird dog, before initiating any movement maintain an abdominal brace.
• You should then drive your hips forward, such that your torso is in a straight line elevated from the floor, supported by your elbow and your knee closest to the ground.
• This position should be held for a couple of seconds, and then slowly bend your hips such that you go back down to the floor
The above steps describe one repetition, and this exercise is best performed aiming for 12-20 repetitions on each side, for a total of three sets.
To increase the difficulty of this exercise, you can perform it with your legs straight instead of knees flexed to 90 degrees. This is more difficult due to the increased demand on your core musculature.
To progress even further, instead of doing 20 repetitions with a one or two second hold, try performing one repetition of a 45 second hold. This will really test the endurance of your muscles, but if you start to feel any uncontrollable shaking at any time, stop there and perform the same number of seconds on the other side.
This exercise is also performed lying on your side. The purpose of this exercise is to help increase the activation of some of the muscles around the hip and pelvis, specifically the gluteus maximus. This muscle becomes inactive through extended sitting and contributes towards hip, pelvis and low back pain when it is inactive.
Instead of having to perch yourself on your elbow, you can lie down on your side in whichever way you are comfortable in, as long as your knees are flexed to 90 degrees and your pelvis is level with your shoulders. See the below photo for guidance if you are struggling with this.
To perform this exercise:
• adopt the position in the video
• place your top hand on your buttock so that you can feel the muscle activation
• keeping your feet touching, open up your top hip such that your knee is raised in the air. Only go as far as your hip will allow, as otherwise you will start to recruit the wrong muscles and the exercise will lose its effectiveness
This exercise is best performed with 10-12 repetitions done for three sets on each side. The beauty of this exercise is that it is very easy to do. The difficulty in it is concentrating and really trying to feel the buttock muscle activating.
If you have any queries or concerns, feel free to comment below or pop in and see us at our Chiropractic clinic in Eastbourne.
Thanks for reading
As a chiropractor, I see a large number of joint, muscle and nerve problems each day. Osteoporosis is one such problem I regularly encounter. Osteoporosis is a disease characterised by low bone mass and structural deterioration of bone tissue, with a consequent increase in bone fragility which can increase a client’s susceptibility to fracture (NICE 2013).
Many patients ask whether chiropractic is safe for those with this condition. The answer is yes, as a chiropractor we use a number of different techniques. From very light treatment suitable for babies to a high speed adjustment which would be suitable for most adults. If a patient were to have osteoporosis we can adapt our treatment so it is suitable for their needs.
More about osteoporosis
Bones contain collagen (protein), calcium salts and other minerals. Each bone is made up of a thick outer shell known as cortical bone and a strong inner mesh of trabecular bone. Like all parts of the body, our bones are alive and constantly changing throughout life. Old, worn out bone is broken down by cells called osteoclasts and replaced by bone building cells called osteoblasts, in a process of renewal. After the age of 35, bone loss increases very gradually as part of the natural ageing process. This bone loss becomes more rapid in women for several years following the menopause and can lead to osteoporosis.
Managing risk factors for osteoporosis
Healthy eating tips:
- Eat plenty of starchy foods but try to make them the whole grain variety, such as brown rice and pasta.
- Eat more fish. Try for two portions a week and remember oily fish, such as mackerel, are also a good source of vitamin D.
- Cut down on saturated fats and sugar. Check out food labels before you purchase. 5g or more of saturated fat per 100g and 10g or more of sugars per 100g is a lot.
- Try to cut down on the amount of salt you eat. Again, read food labels carefully and remember that 0.5g or more of sodium per 100g is high.
- A calcium intake of at least 1000 mg/day is recommended for people at increased risk of a fragility fracture. 10 micrograms (400 units) of vitamin D with at least 1000 mg of calcium daily, available as Calcichew D3® chewable tablets (calcium 500 mg, colecalciferol 5 micrograms).
Bone is a living tissue which reacts to increases in loads and forces by growing stronger. It does this all the time, so exercise will only increase bone strength if it increases the loading above normal levels.
These types of activities are often recommended for people at high risk of fracture or recovering from fracture:
- Strength-training exercises (exercises using body weight as resistance), especially for the back.
- Weight-bearing aerobic activities.
- Flexibility exercises.
- Stability and balance exercises to reduce the risk of falling.
- Aerobic training with controlled movements.
- Prolonged exercise is not necessary in order to stimulate bone.
What exercises not to do with osteoporosis
- It is important not to rush into unaccustomed exercise too quickly – Begin with activities you know you can do comfortably and then gradually increase the intensity.
- A little muscle stiffness for a day or two after exercise indicates that you have done more than usual; this will stimulate improvements – However, persistent pain may be a sign of injury and if it persists for longer than a few days you should arrange to see your GP.
- Think carefully about undertaking activities that may increase the chance of a fall.
- Always maintain an upright posture – Avoid too much forward bending, such as touching the toes.
- Avoid: High-impact, fast-moving exercises such as jumping, running, jogging or skipping.
- Avoid: Exercises in which you bend forwards and twist your waist, such as touching your toes or doing sit-ups.
Suitable osteoporosis home exercises
These exercises target the muscles that support the spine and enable us to maintain an upright posture. They can be done in bed if you do not find it possible to lie on the floor.
Lying-down exercises for strength (on your front) – Put your arms at the sides of your body, with your palms facing downwards and resting on the floor. Your forehead should also be facing downwards and resting on the floor. Raise your back, head and shoulders, keeping your hips and legs on the floor. Repeat the exercise. Progress by turning the palms and forearms up towards the ceiling, still resting on the floor.
Back, neck and head lifts – Lie on your back. Push your hands and arms gently into the floor and raise your forehead off your hands by a few inches, keeping the back of your neck long as you do so and keeping your chin in. This will help you to get the feel of the movement.
Leg lift – Lying on your front, rest your head comfortably on crossed arms. Keeping your legs straight, tighten your buttock muscles and, keeping the leg as long as you can, raise one leg slowly off the floor by a few inches. Hold then lower slowly back to the floor. Keep both hips in contact with the floor throughout. Count five on the way up and five on the way down. Relax completely for a count of 10. Repeat with the other leg.
Build up to two sets of 10 repetitions. This is also an excellent exercise for helping to reduce spinal curvature. You may like to use ankle weights, to increase the effectiveness of this exercise.
Cat-Camel – Get onto your hands and knees, making sure that your shoulders are above your hands and your hips are above your knees. Start by make a U shape with your back. Take a deep breath in, as you exhale face ahead, relax your lower back and allow your pelvis to move forwards towards the floor. Only move as much as is comfortable. Hold for a few seconds and release.
The second stage involves making your back into an arch shape, breath in and as you breathe out, gently pull your tummy in and press your back towards the ceiling. Let your head drop so that you’re looking at the floor. Hold for a few seconds and release.
Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical (cross) training machines and stair climbing. These types of exercise work directly on the bones in your legs, hips and lower spine to slow bone loss. They can also provide cardiovascular benefits, which boost heart and circulatory system health.
Swimming and water aerobics have many benefits, but they are not generally classed as weight-bearing and don’t have the impact on the skeleton required to influence bone strength.
- Stationary bikes – The seat of your stationary bike needs to be positioned high enough so your knees do not bend more than 90 degrees or come up higher than your seat when you are pedalling. With the pedals positioned further away like this, you reduce stress on your knees. A regular, upright stationary bike provides a more intense workout than a recumbent bike. However, a recumbent bike reclines and is designed to reduce stress and strain on your knees and lower back.
- Elliptical trainer – An elliptical trainer provides a low-impact workout, similar to walking, but with a high-intensity cardio workout. The elliptical trainer, a cross between a stair climber and stationary bike, works all of your major muscle groups and can help you lose weight and shape up without hurting your knees (Eustice 2014, Arthritis Foundation 2014).
- Tai Chi– is a safe intervention for reducing multiple fracture risks. The slow movements help to improve balance while its deep breathing techniques aid relaxation. Tai Chi addresses muscle strength, flexibility, balance, and, to a lesser degree, aerobic conditioning (Graham 2011).
If you have found this blog post helpful and would like to read more from me, then you can find more here on Backblog or on my own chiropractic site www.clearlychiropractic.co.uk for more information.
Caroline Mulliner, Doctor of Chiropractic.
Glute exercises: Here’s how to fire up your glutes!
Do you sit a lot at work? Do you have underactive gluteal muscles? Find some easy glute exercises you can try at home to get them firing up!
Sitting at the desk for hour after hour, day after day, month after month, year after year means that your glutes ( bottom) become lazy and underactive! This causes the body to adapt allowing it to become far less dependent on the musculature and joints found within the lower body, which ultimately leads to muscle weakness and inhibition. The glutes are vital muscles needed in walking, standing, moving from sitting to standing among many other isolated movements.
Weak/ underactive glutes can lead to tight hip flexors, knee problems, discs damage, back pain, and even poor posture. Even if you don’t suffer from any back pain but do sit for long hours, inhibited glutes can adversely affect your training results, and can render you at a higher risk of injury.
The glutes are the largest muscle in the body, they consist of three separate muscles: Gluteus Maximus, Gluteus Medius and Gluteus Minimus. Strong glutes help you run faster, jump higher, or lift heavier; these are all functions which help us to go about our daily business without having to think or worry about it.
If your glutes have become underactive, it can become quite difficult to ‘fire’ them up. When the glutes have been asleep for so long, making a connection and firing them up can be harder than it sounds.
If you’re having trouble engaging your glutes, give the following exercises a go, and consider including them in your routine. Whilst we all know that deadlifts and squats are fabulous for targeting glutes, they are big compound movements and are best completed when the glutes are actively firing. Some simpler exercises to help the glutes to fire are:
Single leg deadlift (no weight)
- Start by standing, balancing on one leg, keeping it slightly bent.
- Pivoting from the hip, bend the knee behind you and start lowering your upper body towards the floor. Make sure to keep your spine neutral and to engage your abs. This is a similar slowed down movement to a golfer’s lift.
- Slowly return to the starting position.
Hip thrusters (with or without weight)
- Start by sitting on the ground with your back against the bench.
- Place a barbell directly above your hips. You may want to use a barbell pad to reduce any discomfort you might feel from the bar.
- Starts by pushing up through your feet and then extend your hips vertically through the bar.
- The weight should be supported through your shoulders and toes. Squeeze your glutes at the top. Then slowly return to starting position.
One leg raise
- Start by lying on the floor with bent knees. Make sure you don’t arch your back and instead push your lower back into the mat.
- Raise one leg off of the ground, pushing down through the other foot.
- When you have extended as far as possible, pause and slowly return to starting position. Either let your leg touch the floor or not.
Side-lying leg raise
- Start by lying on your side on the floor. Rest you arm on the floor. 2. With bent or straight legs raise the top leg up as far as they can go and then return to starting position.
Rear leg raises
- Start by kneeling on all fours with your hands positioned directly underneath your shoulders, ensuring not to lock out your elbows, and keeping your knees in line with your hips.
- Make sure to pull your stomach to your spine, engaging your abs, maintaining a neutral spine
- Now straighten your left leg and raise it as high as you can. Hold at the end, squeeze your glutes,
If you have found this blog helpful and would like to read more by me, why not check out my other posts here on www.backblog.co.uk or find my individual chiropractic site www.clearlychiropractic.co.uk for more information.
Here are some exercises that you can do at home to maintain hip mobility
As we know, prevention is better than cure. So, in this blog post I will discuss some basic hip stretches that you can do at home to keep your hips mobile and your legs strong. As we age, our joints may become more stiff and immobile, and this can lead to people doing less walking and exercise than they used to. The knock-on effect of this can have a big impact over time.
Imagine an older gentleman who used to be active – perhaps he would walk regularly or simply socialise outdoors in the evening. He starts to feels uncomfortable and stiff in the hips after walking so instead he avoids it and sits for 2.5 hours each night in front of the TV instead of making the effort to go out. The man in this example will spend an extra 17.5 hours sitting still per week, which adds up to a huge 912 more hours spent lounging on the sofa in a year!!
The effect that this has on his body is significant – his muscles become weaker and less able to support him when he does have to walk, for example around the shops. He’s also likely to get more aching when he asks his body to do things that used to be normal for him, such as climbing stairs or playing with his grandchildren. He may complain of the ‘aches and pains of getting older’, when in actual fact some or all of his aches might have been prevented or at least reduced had he kept his activity levels up.
Try the stretches below and do them every day to keep your hip mobility at its best. Check with your chiropractor if you have any questions.
Hip flexor stretch
This stretches out the muscles at the front of the hips, the ones that lift your knee up as you step forwards during your stride. Begin by standing with one foot in front of the other (with a fairly wide gap between your feet) and tuck your bottom underneath you. Push your hips gently forward into a lunge position until you feel a stretch at the front of the hip. Hold each side for 30 seconds and do three times.
Stand facing a wall and put the heel of one foot close to it with the toe up and resting on the wall. Push your hips forward until you feel a stretch down the back of the leg and calf. Hold each side for 30 seconds and do three times.
Lie on your back and bring one knee to your chest – you should feel a stretch in the buttock. Hold each side for 30 seconds and do three times.
This is for the muscles that bring your knees together. Lie on your back and bring one leg into a ‘frog-leg’ position with the knee dropping out to the side. You should feel a stretch in the inner leg, and you’ll find over the first few weeks of doing this stretch that you can drop the knee further and further down towards the floor. Just as with the others, hold each side for 30 seconds and do three times.
Thanks for reading!
Chiropractor’s search for Exercise in Eastbourne
My Search For Exercise
Eastbourne chiropractor, Caroline, talks about finding the right environment to stay fit and healthy through exercise.
Since I recently moved home I have been searching for the ideal place to exercise in Eastbourne. I have always enjoyed swimming and prior to moving to the area I went swimming once a week and also went to the gym. Whilst settling into my new chiropractic position and finding my way around Eastbourne there have been a number of venues that have caught my eye. However, I have yet to make the time to go.
Luckily enough, recently because of one of the patients/guests I have been in contact with a personal trainer who owns and runs a local fitness studio in Eastbourne. With my patient’s consent I was able to discuss with Emma Rogers about the needs of this person and was able to advise her on which exercises would and wouldn’t be suitable for them. When I spoke to Emma, I was delighted to hear of her passion and enthusiasm for taking a client through an individualised exercise programme. Following our conversation I was persuaded to try one of Emma’s exercise classes for myself and was not disappointed.
I openly admit to not being the sportiest of people and do struggle to find an exercise that I enjoy. However, I am lucky to live in such a fantastic location; there are numerous great locations to exercise in Eastbourne, even if it’s just heading out for a simple walk. Each day I spend 30 minutes walking to and from Lushington Chiropractic and at the weekend I always tend to be on the go, completing on average more than 10,000 steps.
My weekend walk up Beachy Head, Eastbourne
I also try and team my daily walking with a healthy balanced diet. I am always the first to try a new exciting recipe that will help to keep my body working at its best. However, it is also very important for the health of your brain and circulatory system to get in some high intensity exercise into your daily life.
If you have any suggestions of local Eastbourne spots for me to explore or exercise classes I need to try then please comment. Also you can find some quick and healthy recipes by following my blog.
Lushington Chiropractic is a multi-award winning clinic in Eastbourne, helping thousands of patients to achieve relief from pain and discomfort.
Lushington Chiropractic can help people of all ages
My parents have both used Lushington Chiropractic.
My 90 year old Dad came to see Mykel Mason (Doctor of chiropractic) with shoulder pain and a problem with his ankle, his ankle is much improved and his shoulder was getting a lot better until he had a fall and fractured his wrist which needed wiring and the neck of his humerus which needed pining! He will be returning to continue chiropractic treatment when he is fully healed.
My 86 year old Mum also came to see Mykel with a problem with her arm and a numbness in her fingers in one hand, Mykel worked very hard to help Mum with adjustments and suggestions of various exercises she could do to help increase her range of motion, she has also had a number of therapeutic massages with Sue Hudson.
They have both been very pleased with the treatment they have had but also commented on how friendly and welcoming the clinic was, they particularly found our wonderful team of clinic assistants very kind and helpful!
They both enjoyed coming to our Open day here in Eastbourne which was held on a lovely sunny day in July last year, they were very interested to hear about all the other therapies offered at Lushington Chiropractic, Why not come along to the Wellbeing Open Day this year on Wednesday 28th October 10.00am – 2.00pm where Lushington Chiropractic is celebrating its 10th Birthday!!
Its 10 years since James Revell (Doctor of Chiropractic) first opened the doors of Lushington Chiropractic and it has come a long way!
The clinic has 10 years of proven award winning service to over 8,000 local people
You can be sure of a warm welcome at Lushington Chiropractic