Evergreen Chiropractic

It may surprise you to know that sitting…yes sitting…is one of the hardest activities on the back. Poor posture when sitting in front of a computer places more strain on the low back than walking or standing. And…its not only the low back that takes a hit when logging time at a computer. Your neck, shoulders, wrists, forearms and thoracic spine also get feel the effects.

Here is a link to an excellent summary of basic steps you can take to reduce injuries and strain at work. http://www.maximumpc.com/2006/03/outfit_your_wor.html

I like this article because it summarizes both in words and with pictures steps you can take today to make your workstation more ergonomically friendly.

If you are not familiar with the term ergonomic. It is the science of equipment design intended to maximize productivity and reduce fatigue and discomfort at the workplace. Stated simpler it’s the study of how to reduce injuries at work.

Enjoy the article and feel welcome to contact Health and Harmony Chiropractic and Wellness Center of Evergreen, Colorado with any questions.

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Jason C. Steinle is a chiropractor in Evergreen, CO

Health and Harmony Chiropractic and Wellness Center provides chiropractic care for Evergreen, Genesse, Conifer, Golden, Lakewood, Denver, Morrison, Idaho Springs, Lookout Mountain, and Georgetown, CO.

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.

Here is a good article that explains what chiropratic is and what chiropractors do. Beyond Bad Backs: What Chiropractic Is and How It Can Help You

The following is an excerpt from the article.

“Chiropractic is based on the philosophy that the body is a self-healing, self-regulating and self-developing organism and that your nervous system is the master system and controller of your body. If you cut your finger, it heals. You don’t have to take anything or do anything to make that happen. If you were to cut the finger of a dead person, healing would not occur. Life heals, it is as simple as that.

You live your life through your nervous system. It is the master system and controller of your body. Right now your heart is beating, kidneys are working, liver is functioning, brain chemicals are flowing all without you having to think about it. This is because your nervous system is coordinating it all and making it happen. What would happen if there was interference with the function of your nervous system? It would interfere with you body’s ability to heal and regulate.
An important term and concept that every person should know and understand is vertebral subluxation. Vertebral subluxation, or subluxation for short, refers to a mechanical problem in the spine that relates to nerve interference. When a person is subluxated, it reduces their ability to heal, regulate and express well-being. Like cavities in teeth, subluxations are very common in our culture. It is the primary goal of the chiropractor to detect and correct subluxations so that you can improve healing, regulation, and general well-being

A limited nervous system means limited wellness. If we want to optimally create higher levels of wellness, we then need to remove nervous system interference as a part of the process. Chiropractors are uniquely trained to do this. Millions of people, from infants to seniors over 100 years old, benefit from chiropractic adjustments every year.”

Here at Health and Harmony Chiropractic we offer both wellness care and musculoskelotal treatment. To learn more about our services or how we may be of help please call 303 670-1001.

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

Here is a link to a Mayo article on… Back pain at work: Strategies to prevent aches, pains and injuries

As you read the article notice the emphasis on posture as both a cause (bad posture) and cure (good posture) for back problems at work.

Below is a link to an article from the Mayo Clinic on the non-surgical treatment of a herniated disk. As you read the article notice the following key points:

1. Most herniated disk problems improve with nonsurgical treatment.

2. The goal of conservative (nonsurgical) treatment is to reduce the irritation of the nerve and improve the condition and function of your spine.

Health and Harmony Chiropractic and Wellness Center specializes in treatments recommended in the article.

These include the following treatments:

Reduction of irritation

1. Muscle therapy to reduce swelling and muscle spasms around nerves
2. Adjustments to release pressure on nerves
3. Assisted stretches to release adhesions in nerve sheaths
4. Recommended cold and hot therapy to reduce inflammation and speed recovery
5. Brace recommendations as needed


Spine restoration

1. Comprehensive posture and functional evaluation to determing primary and secondary concerns
2. Muscle release techniques to ease the transition into improved posture
3. Adjustments to improve alignment
4. Connective tissue release to adhesions
4. Core strengthen exercise recommendations
5. Homework sessions to re-establish new posture patterns.

Please note that there are situations where the type of care we provide is not appropriate. The “red flags” to look for are the following:

Significant or progressive weakness of your muscles.

Loss of bowel or bladder control.

Loss of sensation in the areas that would touch a saddle when sitting (saddle anesthesia).

Loss of movement.

Fever for longer than 48 hours

Pain that’s worse at night or at rest

Night sweats

Please call us if you have any questions about your situation. You may reach us at (303) 670 1001

Here is the link to the article Herniated disk guide - MayoClinic.com

WHAT IS YOUR CORE?

“The core muscles include not only those in your abdominals and back, but also muscles in your pelvic floor and hips. Many of your core muscles can’t be seen because they’re buried underneath other muscles. The transverse abdominis, for example, is hiding underneath your rectus abdominis (your six-pack, if you’ve got one) and encases, or hugs the whole area below the belly button. While the rectus abdominis is sitting on top looking good (that is, if you’ve been doing your crunches), the transverse abdominis is working hard, keeping your posture upright and protecting many of your internal organs. You can’t see the erector spinae, either - it’s behind you, supporting your back. And did you know that those pelvic floor muscles aid in stabilizing your spine? All these muscles, and more, work together to keep your trunk stable while your limbs are active. Strong core muscles keep your back healthy. They hold your body upright, improve your balance and enable you to really put some oomph in your arm and leg movements. If the core muscles are weak, your body doesn’t work as effectively, and other muscles have to pick up the slack.”

Stretches to improve your posture

Article by Jason C. Steinle, DC

Director of Health and Harmony Chiropractic and Wellness Center
www.AwakeningPotential.com
Evergreen, CO 80439
(303) 670 1001

Today, you and I live in a flexion dominated world. We bend forward to drive, surf the internet, write a note, take care of the kids, eat, and finish our taxes.Think about it. We are always bent forward. Unless you’re painting a lot of ceilings or you’re a Cirque Du Soleil performer chances are good your starting to slouch.

That’s right…like your parents.

Rounded shoulders, head forward, and that sway back that causes you to waddle. Well maybe you’re not waddling…yet.

Here’s what it looks like:

So what can you do to improve your posture?

The following three stretches will help reverse the slouching posture.

1. Door stretch–









A. Stand with your feet together inside an open door frame

B. Place your elbows or forarms on the inside of the door frame just above shoulder height

C. Step forward with your right foot into a lunge position. Push your chest forward until you feel the stretch equally on both sides.

D. Hold for 20 seconds, relax for 10 seconds, and then do again for 20 seconds

2. Towel stretch–






A. Roll up a towel so that it is 3-5 inches in across

B. Lay on a padded carpet and place the towel across the mid-back (middle of the shoulder blades)

C. Becareful not to have the towel placed across the shoulders or low back

D. Lay down with your arms out for 1-5 minutes.

3. Chin tuck

A. Tuck the chin in while gently lifting the back of the head up and back

B. Hold for 20 seconds, relax, and repeat


These are three good stretches that can be done daily. The key for posture improvement is consistancy. I recommend doing these stretches at least 4 times a week.

It has been said, “A journey of a thousand miles begins with a single step!” How true this is for gardening, lawn care, and our health. Take lawn care for example: Imagine cutting the grass this spring, and then putting the mower away for the year. Or what if you planted the garden and watered it only once. Well, obviously the lawn would look horrendous, and the garden may sprout only to wither and die. The health of our lawns and gardens depends on more than a singular event.

Now, you may be wondering, “What does lawn care have to do with our health?” The answer is quite simple; we can learn a lot by observing nature’s ways. To have a thriving garden and an attractive lawn it requires more than one event. A healthy lawn and garden call for regular attention. Weeding, trimming, and watering are all things that must be done over and over to allow the garden and lawn to thrive and grow. This principle of nature applies to us as well. For each one of us to be healthy, thriving, attractive individuals we must also take regular steps for our health.

Our health, like the health of our lawns and gardens, comes from a process, a sequence of steps, and not from a singular event. Understanding the difference between a process and an event can make an enormous difference in our enjoyment and fulfillment in life. An event would be mowing the grass once a year; a process is mowing it several times a month. Changing your oil regularly is a process; replacing your engine block is an event. Brushing your teeth nightly is a process; having a root canal is an event. When it comes to our health we tend to be an event-oriented society. We want quick solutions. However nature was not set up to work that way. In nature it is the process that determines the true health of an individual. For example, pretend you or I were to live a lifestyle (a process) that leads to a kidney problem. It does not matter if a surgery (an event) were to replace the kidney. The kidney problem will return once again if we continue to live the same lifestyle (a process).

Single events like taking our blood pressure, hiking Mt. Evans, or eating a green salad do not lock in our health for the year. It is only when we turn events, like hiking, into a process that we will begin to thrive and feel more alive. One step that I have found very useful in my journey toward greater levels of health is weekly chiropractic care. Some people think chiropractic is used only for neck and back aches. While there are limited scope forms of chiropractic, which focus exclusively on aches and pains, there are also full spectrum forms of chiropractic, which focus on enhancing life experience. Full spectrum chiropractic is a process-oriented way toward greater levels of health. It is appropriate for individuals with or without pain, and it is even very appropriate for children and teenagers. Full spectrum chiropractic fits into a healthy lifestyle just like regular physical activity, drinking clean water, and eating vegetables.

The journey toward greater levels of health and life enjoyment is an adventure. Remember that the journey is a process with many opportunities, lessons, and new experiences along the way. You do not have to turn health into an event, whereby you try to change your life overnight. This often leads to frustration and burnout. Instead just keep adding healthy habits, like regular chiropractic care, to your lifestyle and in time you will notice and experience the benefits.

Jason Steinle D.C. is the director of Health and Harmony. Health and Harmony is located at the intersection of Evergreen Parkway and Bryant Drive in the Pine Grove Plaza Building. Health and Harmony offers services for children, teenagers, and adults with a special emphasis on involving entire families.