Let’s break exercise down into three categories: strengthening, stretching, and aerobics. It is recommended you choose exercises from each category that are most appealing to you so you can develop a regular habit with these approaches. Recognize that as long as you’re breathing, you will need to exercise. It’s not like, “…once I get into shape, I can stop and enjoy my healthy condition that I’ve worked hard to achieve.” Hence, make exercise automatic – something that you look forward to doing.  Presented here are three categories of exercises – choose several from each category and mix them up – and do it EVERY DAY!!!

* Bruegger’s Stretch: Sit up VERY straight, extend the arms back (straight elbows) spread fingers, tuck chin, breath full/slowly and repeat 3 times.

NOTE- We can help teach these to you if you’re not sure how to do these.

We recognize the importance of including chiropractic in your treatment planning and realize you have a choice of providers. If you, a friend or family member requires care for fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family presently and, in the future.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR FIBROMYALGIA! FOR A FREE NO-OBLIGATION CONSULTATION CALL 512-263-0040

Last month, we discussed some simple on-the-go exercises you can do in as little as 30-60 seconds of time. We talked about the importance of doing some stretches to interrupt the cycle of back stress and strain by taking a mini-break and stretch out from a chair. I hope you’ve tried these as they fit right into the picture of back pain prevention. This month, I’m going to give you another option.  Maybe it’s the sound, smell and pain associated with the dental drill that scares us into brushing our teeth. Well, let’s assume you’ve had back pain and at a time it was bad, you commented (if you’re a mother), “…this is worse than childbirth!” For the non-mothers out there, remember how you felt when you couldn’t move because the pain felt like a knife stabbing you in the back? I want you to remember those times when you were so worried about whether you would ever feel right again, and when you said, “…I WILL to do my exercises! I don’t ever want to go through this again!” If you can remember that, your ability to become disciplined and regular about exercise will work.

So here’s what I want you to do: The FIRST thing you do in the morning, before your hectic day begins:

 1) Abdominal crunches 15-20 reps – you can use any type of sit-up you’ve learned

 2) Hamstring stretches – bring your knee to your chest by grabbing behind your knee and then slowly straighten your knee until you feel the burn in the back of your thigh – hold for 5-10 seconds and do 5-10 reps….enough to feel looser than when you started

 3) Bridges – bend your knees, feet flat on the floor, raise your butt off the floor – push your heels into the floor at the same time, and raise up until your thighs line up with your body. Hold for 5 seconds and repeat 5-10 times

4) Side-ways sit-ups – roll on your side and lift your upper body and legs towards the ceiling and repeat it 5-10 times

5) Push-ups: From your feet or your knees do 5-10 reps in slow motion to make it harder. When you’ve finished with these (it takes about 5 minutes), then brush your teeth!

Repeat this process before bed at night, just like you do when you brush your teeth.

We realize that you have a choice in who you choose for your chiropractor. If you, a friend or family member requires care for low back pain, we sincerely appreciate the trust and confidence shown by choosing our services and look forward in serving you and your family.

YOU MAY BE A CANDIDATE FOR CHIROPRACTIC CARE FOR LOW BACK PAIN! FOR A FREE NO-OBLIGATION CONSULTATION CALL 512-263-0040