Generally skiing is very good exercise even if you have low back problems because you bend your knees as you fly down the slopes! Your legs act as a suspension mechanism and you don’t jar your back.
Its a good idea to check your lower back is free and mobile to help with this cushioning mechanism and that your sacro-iliac joints are moving well and there is no torsion or twist in your pelvis.
Simply having a checkup with your chiropractor can save you having problems on your holiday.
Here are some simple tips and exercises for skiing below.
Have fun and enjoy those lovely snowy mountain views and all that fresh air.
Quite advanced exercises but good for mobility and strength in the legs….so go slowly…
JENNY CASEMORE, EXPERIENCED HORSE RIDER AND CHIROPRACTOR GIVES ADVICE TO ALL THOSE EQUESTRIAN ENTHUSIASTS OUT THERE……..
I thought I would mention the lovely pleasure ride at Fonthill that I went on a few weeks ago. This annual ride is run by members of the BHS (British Horse Society!) They do an amazing job with the organization, marking the way (and removing later), parking lorries/trailers and keeping an eye on the riders during the ride and checking they all come back!!
So we had a great ride. However, discussions with a keen horseman before the ride brought to light some of the musculoskeletal problems suffered by riders who do long distances on their horses or ponies. The most common complaint is simply low back pain and of course there are a number of possible reasons for this, ranging from simply tired muscles to inflamed facet joints. There is of course a lot of shock or jar that it is transmitted to the rider’s joints when the horse’s feet make contact with the ground and the forces travel upwards. The limiting factors to this are importantly the horse itself, the type of pace it has, i.e. ground shuddering or light as a fairy! The horse’s connective tissue system, like ours, ligaments, muscles, tendons, joint cartilage should effectively absorb some of these unwanted forces.
So what makes a difference to the rider:-
- Body position, sitting with a bend at the hip and knee joints which can open or close with impact.
- Sitting with the spine in a neutral position, too much extension and the joints are compressed too quickly, too much flexion and the discs may be at risk of rupturing fibres and even the central pulp exuding from the disc (slipped disc).
- Keeping head and neck aligned correctly over spine unless in a forward galloping position when the head may be extended over the spine.
- The saddle can make a huge difference by allowing the rider to sit comfortably in the flexed hip/knee position described. It needs to be placed at the right position of the horse’s back. It may help to have a knee roll on the saddle flap itself or the under panel correctly placed for the riders leg length/shape.
- The pads/numnahs that the saddle sits on can be made of shock absorbing material helping both horse and rider.
How to help stiffness or pain in the rider’s back:-
- For simple muscle and/or joint stiffness, try exercises to stretch the back and leg muscles, for example, bringing both knees to the chest, stretching hamstrings.
- Foam rollers can be very useful to massage and stretch the back muscles.
If pain persists, visit your chiropractor so that you can continue with those long summer rides!
We have decided to change are name to Salisbury Chiropractic and Physiotherapy as we now have physiotherapist Dawn Cornforth and sports therapist Andy Cook, providing regular physio, massage and exercise training.
This combination of having chiropractors Jennifer Casemore and Nigel Hunt working in combination with the therapists will integrate care helping to resolve complex spinal and joint problems. We think this will be more effective and beneficial to patients.
Often persistent neck and back pain needs both manipulation and soft tissue treatment, as well as posture and core stability training, with specific exercises designed especially for you.
The physios can also treat sports injuries and other joint problems such as shoulders, elbows, hips and knees. Andy and Dawn have a sports background and are very experienced in advising about these conditions.
They can also provide you with relaxing or sports massage.
Do call if you would like to book and appointment or discuss your problem with one of us.
Many people choose to do their shopping online but is it good for you and your posture?
Shopping in comfort, in our own home, no queues, no crowds of people and our own supply of tea, mince pies and even mulled wine. It seems like a no brainer!
However, sitting in front of a computer for hours, hunched over, in the same position, searching for the perfect present for our relatives, getting stressed when we find it’s out of stock and then the inevitable happens, the computer decides to update …. Again!
The result of this can be a very stiff and painful neck or back or both which can be treated by painkillers or maybe even having a massage but that may not be enough.
Equally if the condition is left with no treatment this can result in a painful back or neck, probably with a headache, which is going to spoil your pre-Christmas festivities.
The real solution is to let Salisbury Chiropractic and Physiotherapy Clinic sort out your problem at the earliest stage, so that you can enjoy Christmas to the full.
If you can’t get here before Christmas, then download our helpful exercises which will show you how to achieve the correct posture very simply.
And remember sometimes it is better to brave the real shops as this involves, walking, fresh air and a chance to revel in the Christmas atmosphere even treating yourself to mince pie and mulled wine in one of the many coffee houses and restaurants in Salisbury. Just don’t be over ambitious and try to do it all at once, so you end up carrying heavy bags, which can put strain on arms, neck and back.
Stay positive, do exercises and enjoy the Christmas season. Remember if you really are in pain call us for an appointment or book a pre-Christmas treatment just in case.
Merry Christmas and a Happy New Year to everyone….
See our Reverse the Slump exercises (attached) for sitting at the computer or when doing Christmas cards! … a great stretch to reduce neck and upper back strain!
HUNT’S SLUMPED POSTURE EXERCISE (HSPE)
Hunt’s Slumped Posture Exercise prevents slumping and strengthens your neck, upper back and core muscles. It promotes stability and relaxes muscles that tighten due to postural stress (see Figure 1). Check the tension in your upper back and shoulders in the slumped posture and then in the posture exercise position. Muscle tension is dramatically reduced. Another check is to turn your head in the slumped and corrected postures. There is an improvement in the posture exercise position.
FOLLOW THESE SIX STEPS:
- Sit with on the edge of your chair.
- Spread your legs apart slightly and turn your toes out.
- Rest your weight on your feet and relax your abdominal muscles.
- Arms straight by your side and turn your palms outwards.
- Tuck your chin in and open up your chest with a deep breath, then squeeze your shoulder blades together and downwards as you breathe out.
- ….so chin in and chest out……reverse the slump!
This postural exercise should be done for 10 seconds every 20 minutes especially when sitting at a desk or computer. It can be incorporated into sitting, standing, walking, and lifting. Within a few weeks, you will sit and stand straighter naturally. When this occurs, conscious effort is not as necessary because you have learned a new skill and postural habit.
www.salisburychiropracticclinic.co.uk 01722 328606
MANY sportsmen and women take up golf after playing more physical sports in their earlier years and most of them think that it will leave them at a smaller risk of injury.
But how wrong could they be? Around 20 per cent of golfers, one in five, suffer an injury of some kind. This is because working your tendons and muscles harder leave you more prone to injury as you get older.
But here is the good news, you can prevent injury by following a few tips.
Bending down to pick up your ball or tee often causes the most back pain so why not try some of the gadgets on the market to help with this, we recommend www.northcroftgolf.com.
It is good to warm up before you play. Try swinging your club in all directions and if you are right handed, pretend to be left handed to balance the strain, so that you are not always working the same muscles and swinging the same way.
With golf and some other sports, the action involves putting more of your weight on one leg and swinging through. This can twist your pelvis causing a strain on one of the main weight-bearing pelvic joints called the sacro-iliac joint which can become stiff or even lock.
Chiropractors can check for this and correct the pelvic torsion by freeing up the locked joint. Then by giving corrective exercises the mobility can be maintained.
Shoulder and elbow problems are also common with any sport, such as golf or tennis, which involves swinging a club or racket. The strain on the muscles of the forearm which control wrist flexion or extension lead to golfers (pain on the inside) elbow or tennis (pain on the outside) elbow.
Chiropractors and physios treat these and check the spine for any referred pain down the arm which might be causing the problem if it has not cleared up with other treatments. Supporting wrist action and forearm muscle compression is more important than elbow braces.
Here at Salisbury Chiropractic and Physiotherapy clinic we treat these common injuries with many different interventions including soft tissue therapy, ultrasound, acupuncture and exercises.
With persistent shoulder injuries such as rotator cuff tendinitis, we often suggest using a half swing rather than stopping altogether and then building up to three quarters as you get better. It’s often a good idea to have a lesson with the pro to check your action and see if you are putting undue strain on the injured joint.
So whatever joint or muscle problems you have, whether its neck or back pain, shoulder, elbow, wrist pain or hip, knee or ankle pain, we can check you out and advise you accordingly.
We will always tell you if we can’t help or if you need any other intervention such as an investigative test or scan or need to see another specialist.
Hopefully we can treat it and get you back playing as soon as possible.
So do call 01722 328606 for a consultation.
See this video to explain why our package of care at this clinic works …manipulation, exercises and activity as well as cognitive or psychological intervention.
September is here already and before we know it, the lazy, hazy days of summer are over and it is back to school. Just where did the last seven weeks go?
Hopefully everyone has had an action and fun-packed holiday with a chance to relax, review and gather strength.
Strength is important because most of us, both children and adults, spend too much time sitting at a desk, in a car and, at the end of the day, in an exhausted heap on the sofa.
This doesn’t help our bodies generally and most importantly it does not help our spine.
When we neglect our spine we are at more at risk from injuries that seemingly come from doing something insignificant.
But when our conditioning is low a sudden movement can be the tipping point that leads to an injury.
How many times have we moved suddenly, either bending down to pick something up or twisting ourselves to reach something and then ended up in agony?
This is where a chiropractor can help, not only by treating a painful locked back with or without any leg or arm pain but by checking your spine to prevent these problems happening.
When you have been treated you can then take advantage of our wonderful exercise rehabilitation sessions and strengthen your body to resist those everyday dangers of causing pain.
Check out our website because we offer the whole package, consultation, prevention, treatment and rehabilitation.