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West Hollywood Chiropractic: Advanced Hamstring Workouts and Stretches for Pain Relief

By On · Add Comment · In hamstring injury, hamstring stretches, hamstring workouts, pain relief, sports chiropractor, tight hamstrings, tight muscles
No, no, no, no NO! All wrong–watch the vid below

So I’ve now given you two great hamstring stretches–one that is the most basic, and where I would recommend everybody to start. Remember, it’s using a wall to brace yourself as you bend forward. Why do you need the object on which to brace? Simple…maintaining an arch while bending forward is probably a very different movement for you, so the wall will help you do the position easier. Truth be told, as you get more comfortable, you will probably not need the wall anymore; but I encourage you to master using the wall before getting cocky and going without, as you want to avoid causing injury (and thus spending the next several months to years getting treated by your friendly neighborhood sports chiropractor)

The first advanced hamstring stretch, then, was a lunge stretch to hit the upper hamstrings. It’s advanced because if you are very tight, you are susceptible to injury–pulls, tears, and possibly not getting back up without the help of the fire department. So you can try it if you are not sure, but go sloooowly. And if you are severely challenged…then back to the door for you.

The advanced hamstring stretch I demonstrate in the video now uses a prop such as a chair, a weight bench, or even a railing at the gym (or anywhere for that matter). However, the same principles as in the beginners hamstring stretch still apply, primarily that it is imperative that the arch in the low back must be maintained throughout. This is your limiting factor–so once you lose the arch, that’s where you stop. How far forward you bend is of least importance after the arch, the alignment of the hips, foot position and a good dorsiflexion of the foot.

You will see that as your hamstrings open, this stretch will become easier, and more rewarding. Watch the video to see the proper biomechanics in doing the advanced hamstring workouts and stretches for pain relief. Once you’ve got them down, you are on your way to getting good length into these back thigh workhorses. Have fun, and don’t forget the arch.

Cutting-Edge Sportswear Improves Posture, Performance and Healing

By On · Add Comment · In Intelliskin PostureCue Performance Apparel, low back pain, martial arts, muscular imbalances, posture, rotator cuff, sports bra, sports chiropractor, sports injuries, sportswear

I love this product: Intelliskin PostureCue Performance Apparel is sportswear that improves posture and athletic performance by positioning your frame into the most biomechanically correct alignment. As a result, your body has a greater chance to heal from injuries, and it develops in proper accordance with your specific sport. Now that’s something to get excited about.

I’ve got the Intelliskin Foundation 2.0 shirt and have been wearing it during my martial arts training. Because I had tweaked my shoulder (subscapularis of the rotator cuff) about a month ago, and it really seemed to be responding slowly, I was merely going through the motions in class. But I finally got smart and donned my Intelliskin Foundation 2.0 shirt and…booyah!…I started seeing amazing results. Here’s how it works:

The shirt is made of 56% nylon and 46% Lycra and is a compression fabric, so it fits snugly, but also expands elastically. It has posture panels, which are strips of material perfectly positioned to pull your shoulders back and expand your chest. The panels are oriented in in specific patterns, similar to the sports taping techniques, developer and designer, Dr. Tim Brown, a sports chiropractor, specializes in.

The shirt design works because it places the body in the correct biomechanical posture–shoulders back, chest expanded, core tightened and compressed. Postural misalignments and muscular imbalances are what often cause overuse injuries–shoulder impingements, chronic neck pain and tightness, and even low back pain–so by helping the body structurally, and neurologically, the Intelliskin PostureCue Performance Apparel helps decrease injuries. But even better, by helping correct the dysfunctions, current injuries do not get exacerbated, and the body can go through an uninterrupted healing process.

Sports chiropractors like myself know how difficult it is to keep athletes from playing through injuries. As a weekend warrior myself, I am no different from your average jock–I’ll only sit for so long. That’s why the Intelliskin was great for me, because I am going to do something…anything…as it’s my way of life. The Foundation 2.0 shirt helps my mechanics when I throw punches or any other upper body movement.

Interestingly, when I first started wearing the shirt I noticed that I’d fatigue earlier, which means I was using muscles that had gotten lazy leading to muscular imbalance. The beauty is that the small stabilizer muscles needing to work during my sport were engaged, fatiguing earlier, yes, but developing along the way. This means the fatigue will not last long as the muscles become conditioned. The increased heat takes a little getting used to, but as the body is the great adapter, it will over time.

Like I said, I love this product. And I recommend it for athletes or anybody trying to heal an injury. Intelliskin has women’s products as well, including a sports bra; and it has its LC-1 Reactivator shorts for lower back and pelvic stability. Check out Intelliskin and get your shirts, shorts and sports bras today–you’ll play longer, and better, in Intelliskin.

World-Class Skiier Illustrates Sports Rehab Protocols

By On · Add Comment · In active release technique (ART), chiropractic adjustments, proprioceptive system, Resi Stiegler, ski injury, sports chiropractor, sports injury, sports rehabilitation, stabilizer muscles, yoga

This post isn’t really about ski racing, although it could be. Since I don’t know all that much about the sport, I won’t bore you with my version of its details. No this post is about something else that has caught my attention and has inspired me. A friend recently posted the video below onto facebook (thank you Tim V), and as I watched I observed the sports rehabilitative work that I am so familiar with because I do it everyday. Then I got to hear the words from the engaging athlete in the piece, and I became even more inspired. So this post is about something that gets my hairs standing on end. Hope you enjoy it too.

Resi Stiegler is a World Cup alpine ski racer from Wyoming and the daughter of Olympic champion Josef “Pepi” Stiegler of Austria. Forget that she is a member of my blood tribe, as my mother hails from Klagenfurt, Austria, but what she is striving to achieve, and what she must bounce back from to do it, including the path she’s taking to get there, are all sources of intrigue for me.

If you watch the video, you’ll see that Stiegler had a serious ski injury–leg fractures and ligament tears–laying her up for some time. Recall my recent article on rehabbing my friend from a major motorcycle accident. Unlike Stiegler, my friend had no ligament tears, yet the rehab was still a challenge. The skier, on the other hand, had a number of physical obstacles that she had to address in her rehab protocol, making it that much more challenging.

What really grabbed me about this video is the work Stiegler was doing to stimulate her proprioceptive system–a must in any sports rehabilitation program. Additionally she was challenging her stabilizer muscles by using the exercise ball, practicing yoga (although she makes no mention of it, she is doing a yoga asana in the video), and doing balance work with the additional challenge of playing catch with a medicine ball. She also mentions active release technique (ART), a powerful muscle treatment utilized by chiropractors and physical therapists. In my sports chiropractic practice, Stiegler would have also received a boost from regular chiropractic adjustments.

But her program seems to have worked wonders. Each one of the practices described above is powerful and were all likely contributors to her amazing comeback. Stiegler placed second in the World Cup slalom in Ofterschwang, Germany on Sunday–a career best for her.

Watch the video to see what gets me inspired about the world of sports rehabilitation (and please note some of the things she talks about at the end of the clip, which illustrates the crucial mental component, although she doesn’t talk about it in that way…she’s just living it). Bringing world-class athletes back from injury and competing again is a fulfillment to me like no other. And helping everyday folk get back to playing with their children, being productive at their jobs, and competing in their own hobbies is no less fulfilling. Watch the video to see what I love.

Low Back Pain Stretches: The QLs

By On · Add Comment · In chronically tight muscles, herniated disc, low back pain, low back stretches, lumbar spine, quadratus lumborum (QL), side bending stretch, sports chiropractor

Low back pain comes from many sources–spinal joints, discs, nerves, and of course, chronically tight muscles. One such muscle is the quadratus lumborum (QL); when tight this muscle can mimic the pain of herniated discs or sometimes even kidney pain. Common symptoms are a band of pain going across the back of the lumbar spine, and low back fatigue or tiredness from standing for extended periods.

The quadratus lumborum attaches to the lumbar spine from the pelvic crest to the lower ribs. It is a large, thick muscle in the flank. Quadratus stands for four, which is the number of layers present in the QL muscle. It works as a lateral bender of the lower torso as well as an extender of the low back, along with other functions.

If you are having low back pain, you would be wise to get checked by a sports chiropractor. In the meantime, you can try these stretches. If your QLs are tight, you may get some relief from this basic side bending stretch. In an upcoming post I will show a little more advanced stretch, so that you can take your QLs to the next level. Enjoy.

Piriformis Stretches: Relieving and Preventing Low Back Syndromes

By On · Add Comment · In gait abnormalities, hip pain, low back pain, piriformis stretches, sciatica, sports chiropractor, stretching, tight piriformis

Low back pain, hip pain, butt pain, sciatica–these are all conditions that can occur as a result of a tight piriformis muscle.  But it doesn’t stop there.  Gait abnormalities, hip bursitis and knee pain can also result as secondary disorders related to a tight piriformis muscle.

Stretching a tight piriformis is imperative to prevent these conditions from plaguing you.  And if you’ve already got some of these problems, after you see your friendly neighborhood sports chiropractor, you’ll probably need to stretch your piriformis to bring length to the muscle and help open your hips sufficiently.

In the video, I demonstrate three excellent stretches (really two, with one version having two variants).  Start with the first one–lying on your back–if you are very tight OR you could even do that same stretch while sitting in a chair (although I don’t demonstrate that version in the video).  You can try the other two variants if you have a little more flexibility.

Play with all three to see where you currently are, and then work at that level for two to three weeks.  Once you’ve mastered your current level, you can move on to the next.  Have fun and happy stretching.

Advanced Lunge Stretch for Hip Flexor Pain

By On · Add Comment · In hip flexors, iliacus stretch, iliopsoas, low back pain, pelvic tilts, psoas stretch, runners stretch, sports chiropractor

Last month I showed you a great stretch for the hip flexors, specifically the iliopsoas muscle.  The high lunge stretch I demonstrated is excellent for hitting the lower fibers of the psoas, while also engaging some of the iliacus fibers as well.

The stretch I demonstrate in the video below will round out hip flexibility by stretching the upper fibers of the psoas muscle.  When done correctly, you should feel the stretch up higher into the belly and high groin areas.  You will also need to do a pelvic tilt, so mastering that move will be key in getting the best stretch of the psoas.

Remember that the psoas muscle is a major player in some low back pain syndromes, very often causing a referred pain along the sides of the spine, and could go up as high as the lower mid-back.  The psoas as a source of low back pain is often missed by practitioners, who’ll work on the low back muscles, unfortunately to no avail.

Always the smartest thing to do if you have low back pain is to go see a doctor–preferably a sports chiropractor.  But if you know your psoas is tight and playing a part in your low back pain, then by all means do this stretch.  If stretching the psoas doesn’t seem to provide any relief, then make sure you get in to see your chiropractor right away.

Watch the video below to get the best instruction of stretching a tight psoas muscle.  And for those of you that know this stretch–yes, it is also know as a “runners stretch”.  Enjoy.

Is That Belly Really A Belly?

By On · Add Comment · In belly, flexibility, gravity, hip flexors, hyperlordosis, liposuction, low back pain, musculoskeletal, physical structure, sports chiropractor, stretching, tight psoas, tummy tuck

Summer is my favorite time of year.  I love nothing better than a summer day at the pool–swimming, sunning, staring.  Staring?  Yes staring.  As somebody who spends most of his time looking at bodies, I simply can’t help but notice–and be intrigued by–the variety of differences and similarities among people when it comes to physical structure.  No better place than the pool for a little weekend science.

One thing I’ve noticed is that, as people age, the gravity-induced musculoskeletal stresses that shape their bodies do so in predictable ways.  For instance, I notice that both men and women are prone to developing excessive low back arch, which could easily be mistaken (by them) for a belly (beer belly, immaculate conception, etc).

During my career as a sports chiropractor, and probably no less a result of the city in which I’ve chosen to practice, I have met numerous people that look into, and undergo, tummy tuck procedures, usually done in an attempt to free themselves of this suspected baggage.  On more than one occasion, I’ve actually gotten to observe post-vacuumed mid-sections, and I must say…I haven’t always seen much of a difference.

Excessive arch (hyperlordosis)       Normal Arch

So being naturally curious, I always feel compelled to ask why.  As I mentally compare these bodies–of both the liposuctioned, yet belly-retained, and of the people that I observe poolside–I notice the downward projection of the belly button, which is more a consequence of hyperlordosis–or excessive arch–than it is of belliness (see photo to right to get better picture of what I’m talking about).

Having a reference point is a must, because I have to be sure that it’s simply not normal posture (which would then, in fact, implicate the bulge as being a belly, after all–still following me?).  Fortunately, the pool where I live has a wide variety of people of every race, creed, color, size, ethnicity, sex and age.  A researchers dream!

Compared to younger people (yes, a purely subjective categorization…but I’m calling this observation, not fact), I find that older people tend to have more arch, which I ascribe to tight hip flexors.  Listen, I evaluate enough people to know that many of us, especially those with low back pain, have tight hip flexors.  I also know that a hyper-arched low back is the postural consequence of tight psoas muscles (part of the hip flexor complex)…so it’s not rocket science.

Here’s the point: If you find that the ‘belly’ you see when looking in the mirror doesn’t go away no matter how many sit-ups you do, or how little you eat, and you’ve even been contemplating surgical enhancement, why not start by stretching?  Regular flexibility work, particularly focused on the hip flexors–psoas major, iliacus, quadriceps femoris (quads)–might just be the answer.

Gravity affects us all.  We can let it do it’s thing over time (and try to counter with a tummy tuck, which is often only negligibly successful) or we can invest the energy NOW (it’s never too late) to stretch the tight, short muscles that have been deformed by gravity, and return to the youthful posture we’ve all once had (and some still have).  It’s your choice, but I think if you try the latter you’ll be pleasantly surprised.

Beverly Hills Sports Chiropractic: Exercises To Strengthen Inner Thighs

By On · Add Comment · In adductors, Beverly Hills chiropractic, iliotibial band friction syndrome (ITBFS), inflammation, inner thigh muscles, IT band stretches, knee pain, sports chiropractor

Pain felt on the outer knee, especially in runners, can be due to iliotibial band frictions syndrome (ITBFS).  The iliotibial band (ITB) is the longest tendon in the body.  It is a conjoined tendon, which means it originates from two different muscles–the gluteus maximus (your butt) and the tensor fascia lata (front hip).  When tight, the ITB can snap across the knee joint, causing inflammation and ultimately pain.

Visiting a sports chiropractor is your best bet to relieving this painful knee condition.  In my Beverly Hills sports chiropractic office, I would treat your iliotibial band frictions syndrome with physiotherapy, myofascial release, chiropractic adjustments of the pelvis and knee, and eventually rehab exercises.

The best rehab exercises I know for fixing ITBFS are IT band stretches, and strengthening the inner thighs.  The adductors are the muscles of the inner thighs, and when weak, they are unable to counter the tight ITBs.  This imbalance is one factor leading to ITBFS.  To prevent outer knee pain, try the exercise I demonstrate in the video below.  All you’ll need are some simple yoga blocks, and squeeze away–guaranteed to remove knee pain and improve posture.  Please watch the video below to learn the best inner thigh strengthening exercises available.

Black Swan+Chiropractic

By On · Add Comment · In athletes, ballet, Black Swan, bodywork, chiropractic, dance, dance injury, diaphragm spasm, foot adjustment, Natalie Portman, performance, physical therapy, professional dancers, sports chiropractor

Saw the film Black Swan last week (I know…I’m so December 2010), and it stimulated some thoughts on dance and chiropractic.  The latest thriller from one of my favorite film-makers, Darren Aronofski, is an outstanding piece on the human psyche under the self-imposed pressures of excellence.  But I’m not writing this as a film critique; instead, I want to talk about something that grabbed my attention immediately: the accurate portrayal of the physical demands of ballet, and interestingly, what the lead character, Nina, used to help her handle the rigors of her art–chiropractic!

Now let me start by saying that I could find nothing by googling “Black Swan+chiropractic,” making me wonder if I had just imagined what I saw.  But…well, I did see Natalie Portman‘s character, Nina Sayers, getting her spasmed diaphragm released, a favorite therapy among some chiropractors.  And, for sure, I saw her get her ankles and feet adjusted.  I know I did, because it is a regular service I provide for my Los Angeles, Beverly Hills, and West Hollywood chiropractic clients…so it caught my eye.

It was a fast scene, split second, easy to miss.  But because it’s a treatment I do every day, I was like…“Wow!  A tibiotalar adjustment.  Cool!

But my exhaustive research brought up nothing.  Hmmm….Let me try, “Black Swan+physical therapy,” and…there…it…was…hidden right under my nose (on IMDB no less, du-uh-uh-uh!):

“Due to a twisted rib injury, Natalie Portman had to receive physical therapy during filming. According to the director Darren Aronofsky, Portman is actually undergoing a real physical therapy session in one scene with the actual physical therapist.”

OK, ok…physical therapist…performing chiropractic…something that profession, along with medicine, condemned as quackery only three decades ago.  Harumph…

Well I guess that doesn’t take away from the fact that professional dance is grueling–a sport, similar to basketball in the types of moves a performer makes; similar in the stresses placed on the body. Professional dancers need regular bodywork, and for many of them chiropractic is the choice.

In fact, dancers are the professional athletes that have gravitated to my office the most for sports chiropractic care.  When the dancer’s body aches or is acutely injured, nothing beats chiropractic to help him or her return to the stage.

I treat the dancers in my office with safe, effective chiropractic care.  Like other athletes, a professional dancer’s livelihood depends on his or her optimally functioning body.  Nothing supersedes chiropractic in helping the body heal, musculoskeletally.  Nothing.

Black Swan is a great movie–check it out.  But keep your eyes open for the chiropractic treatments performed by a physical therapist; and remember, ballet and all other dance forms require an optimally functioning body for optimal performance.  Chiropractic is the right choice for dancers to stay healthy and heal from any injuries sustained in their grueling art.

Dance…chiropractic…of course.

West Hollywood Chiropractic: Neck and Upper Back Pain Origins

By On · Add Comment · In massage therapist, neck pain, neck pain relief, sports chiropractor, West Hollywood

Having neck pain?  The location and origin of your neck pain can tell you a lot, most importantly, what you can do about it.  Do you need a sports chiropractor, a massage therapist, or is this something you can take care of on your own?  Read the article here to get a better understanding of where your neck pain might be coming from, and watch the video below to help determine how you might find neck pain relief.

Los Angeles Chiropractic Shoulder Pain Treatment

By On · Add Comment · In Beverly Hills chiropractic, Los Angeles, rotator cuff syndrome, shoulder pain, sports chiropractor, West Hollywood

Treating shoulder pain can be tricky business if a proper assessment and diagnosis is not achieved.  Visiting a sports chiropractor is a good first step to relieving the pain and disability that usually accompanies a shoulder problem.  If it turns out that you are suffering from a rotator cuff syndrome, you’ll need to get your shoulder worked on manually before rehab begins.  Retraining the muscle to bring back strength and stability will be of the utmost importance.  Watch the video above to see how we treat a rotator cuff syndrome causing shoulder pain in my Los Angeles, Beverly Hills and West Hollywood sports chiropractic office.

Beverly Hills Low Back Pain Solution

By On · Add Comment · In Beverly Hills, chiropractic, feet, low back pain, mixed martial arts, overpronation, sports chiropractor, sprained ankles

I sometimes get a sideways look when I mention to a new client that their low back pain might be originating from their feet. That happened this weekend when a mixed martial arts instructor limped into my Beverly Hills chiropractic office with excruciating lower back pain.

When I mentioned that I wanted to look at his feet, he quickly asserted that he wasn’t worried about them–he just wanted his back treated, okay? OK.

I looked anyway as I was treating him and saw that he had severely loose ankles. Casually, I asked if he had ever sprained them. He replied, “Yeah, lots of times.” Bingo! Chronically sprained ankles are a classic sign of foot dysfunction, which requires orthotic foot support.

Orthotics provide an arch and control foot motion during the gait cycle–that is, when we walk. When there is lack of foot control and overpronation (a foot movement), the low back takes a massive hit. I know; I’m an overpronator (and former chronic low back pain sufferer).

So I’m sure my MMA instructor will be back again with the same problem sometime soon. Doesn’t have to be you, though. If you have low back pain (or chronically sprained ankles), come see a sports chiropractor in Beverly Hills to have your feet evaluated. Your back will be happy you did. Watch the video above to learn more about the foot’s role in low back pain, and orthotics.

Shoulder Injuries

By On · Add Comment · In American Orthopedic Society for Sports Medicine, Beverly Hills, Iditarod, Los Angeles, Major League baseball, rotator cuff syndrome, shoulder pain, sports chiropractor, weight lifting, West Hollywood

Most of my Los Angeles, Beverly Hills, West Hollywood chiropractic clients know that I am a sports chiropractor. One of the injuries I see most often in my practice is a rotator cuff syndrome. Rotator cuff syndrome is a condition in which the small external rotator muscles of the cuff get weak. This weakness can lead to shoulder pain or a full-blown injury.

A recent study presented today at the American Orthopedic Society for Sports Medicine at Keystone, Colorado has found that Major League baseball pitchers who show weak shoulder strength during the preseason are at a greater risk of developing throwing injuries and tears. The same rotator cuff muscles involved in pitching mechanisms are involved in our own everyday movements. We can therefore extrapolate these findings to non-athletes, primarily that weakened rotator cuff muscles lead to shoulder pain and injury.

This is something I discuss with my shoulder pain clients often. Strengthening the rotator cuff is essential, especially for people who exercise. I see rotator cuff syndrome frequently in weight lifters (mind you, I’m not not speaking solely of body builders; I also mean everyday people who go to the gym for improved looks and health). When the average weight lifter strengthens what I call the “glamour muscles”–the pecs, biceps, triceps, and delts to name a few–and neglects the small stabilizer muscles (of which the rotator cuff makes up only one group), it’s like having a puppy run alongside 15 full-grown huskies in the Iditarod–it’ll get yanked and pulled all over the place. Ultimately, it will fail and break down.

If you are having shoulder problems–pain while sleeping, lifting, or doing overhead movements, it’s imperative that you get checked out by a professional. If you are in Los Angeles, Beverly Hills, or West Hollywood, come see a sports chiropractor who can properly evaluate you, treat you to remove the shoulder pain and develop and exercise program to effectively strengthen your rotator cuff muscles. You’ll save yourself a world of hurt if you take prompt action.

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