Evergreen Chiropractic

Did you know that 60 to 70 percent of your low back support comes from the abdominal muscles (a.k.a. your core)?

What is the significance?

If you have degeneration of the spine, low back pain, and/or a history of instability it is still possible to improve your back.

I have found over and over again that with proper spinal adjustments, muscle work, and strengthening it is possible to improve both the function and alignment of the spine.

Today we are going to look at one piece of strengthening puzzle– the abdominal muscles.

Have you ever wondered, “What are the best exercises to strengthen the abdominal muscles?”

A study in the February 2006 Journal of Orthopedic & Sports Physical Therapy looked at this very question. The study compared people:

* Doing crunches — laying on the back, lifting only a couple inches off the surface.

* Doing short arch sit-ups in the same position — laying on the back, feet flat and knees bent about 90 degrees, but coming up a bit farther.

* Using abdominal-strengthening equipment such as ab rollers or ab slides. Some equipment is used while laying on your back and others have you on your knees sliding forward down to the ground with your navel toward the floor. The person using this equipment started on all fours then slid out and back.

The comparison study showed the abdominal work that had the greatest effect were those exercises where people were on all fours and either sliding or rolling forward, then rolling back in.

The second-most beneficial of the group were the abdominal crunches or sit-ups.

If you are experiencing low back pain and/or instability please consult with a professional before starting the any exercises involving being on all fours and rolling forward and back.

For more information please call Health and Harmony, PC at 303 670 1001

All Rights Reserved 2006 Health and Harmony, PC

Jason Steinle is a chiropractor in Evergreen, CO

Here is an excellent article which discusses the difference between doing core stabilization exercises and traditional crunches.Want a Flat Stomach?OC Metro Thursday Feb 16

As you read through the article make note of the “transverse abdominus” discussion. Here is an excerpt.

Twenty-nine muscles make up the core, from the diaphragm to the pelvic floor. Forming a network of interactive stabilizers, they support the spine like a corset. The deepest of the abdominal muscles and the center of the core, the “transverse abdominus,” or TA, wraps around the pelvis just below the rib cage. All movements originate from the core, which is why it’s sometimes referred to as the “powerhouse.” The TA plays a major supporting role in sports activities. “Whenever a person hits a tennis ball or swings a golf club, the TA is the first muscle to fire,” says Jennifer Hibl, owner of South County Physical Therapy and Pilates. “If it’s weak, other muscles take over to compensate, and that’s where you have problems and imbalances.”

The article points out the importance of core strength in movement and performance. What the article does not mention that is equally important is the role that the transverse abdominus and the other core muscles play in posture.

Weakness to the core muscles allows the pelvis to tilt forward which leads to a sway back and knock-kneed posture. If you have any questions about the exercises the article explains or additional core strengthening exercises please contact Health and Harmony, PC. Our number is 303 670 1001.

by Jason Steinle, Doctor of Chiropractic
Jason Steinle is a Chiropractor serving Evergreen and surroundings areas. You may contact him at Health and Harmony, PC.

I just discovered the following article on the relationship between posture and self-esteem at Diagnose Me.com “While poor self-esteem can contribute to poor posture, the idea that improving posture can improve self-esteem is surprising to some people. Citing his recent posture study of five women between the ages of 20 and 50, Aaron Parnell, a personal trainer, concludes that poor posture can lock negative emotions in the body. “Good posture emanates positive feelings in personal strength and self awareness, which leads to more self confidence.”After the women went through a series of specific body restructuring treatments to improve their posture, all of them showed remarkable differences in their self-esteem. Most of the women were expecting the body treatments, which use certain stretching and breathing techniques, to release tension and straighten-out their bodies. None realized it would affect their self-esteem. 100% reported they were much more bold and willing to take risks at work. 80% said they had more energy and were jumping out of bed in the mornings. 60% said their bodies were looking and feeling more feminine. All of them volunteered that they were more self-accepting now that they were in touch with their bodies; they felt more comfortable with who they were.See a posture specialist, chiropractor, yoga teacher or deep tissue body worker to help undo years of poor posture habits. While it is becoming clear that posture and self-esteem directly influence each other, more study needs to be done on the connection between posture improvement and self-esteem enhancement.”Here is the link:

http://www.diagnose-me.com/treat/T398161.htmlWhile the cited “study” was limited to five people I have seen the same trend at Health and Harmony Chiropractic.

As posture improvements occur I have witnessed clients:

- ask for raises at work
- start and follow through with successful weightloss
- end relationships that were destructive
- take the initiative to ask people out they admired
- stop smoking
- start college courses towards new careers
- take their first real vacation
- re-establish relationships with family and friends
- begun reading personal development books
- join gym and yoga studios
- remodel their homes
- change their wardrobe and hairstyle
- laugh more often
- volunteer in the community
- try new activies (snowboarding, sky diving, Toastmasters, meditation)
- become more outgoing
- host and entertain at their home frequently
- look forward to class reunions and social events

For more information about Health and Harmony Chiropractic office please visit www.awakeningpotential.com or call 303 670 1001