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Exercises!

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Any Space, Anytime Exercises

 

With the onset of the COVID-19 global pandemic, most fitness centres across the country have been forced to temporarily shut down. These include yoga studios as well as specialized training centres for professional athletes. As such, many of us have turned to training and working out at home and outside, with the goal to achieve the same level of fitness success as prior to COVID-19. This, however, may increase the risk of injury due to a lack of supervision and unfamiliarity with the use of new space.

 

Exercising at Home

 

Here are some things to consider:

 

Footwear: Make sure your choice of footwear is tailored to the type of exercise you’re performing in order to prevent slips and falls. You should either be wearing shoes or be barefoot if you’re using a mat.

 

Space: Make sure the space around you is clear of objects you can trip on, such as toys.

 

Props: Use proper household items to substitute for weights and dumbbells.

 

Stools and benches: If using a stool or bench for support during your workout, make sure that it is stable and has a wide base of support.

 

Exercising outside

 

No equipment, no problem. As not everyone has access to a home gym or gym equipment, there are many household items that you can use to substitute for kettle bells, weights and dumbbells to get an effective workout.

 

Mobility drills

 

While exercising safely is important, it’s equally crucial to perform a few stretches before and after a workout. A great way to build a comprehensive exercise regime is to incorporate mobility drills that can help manage pain and reduce the risk of injury. Here are two examples of excellent mobility drills:

 

Drill #1: Active hip flexor mobility

Begin in a split kneeling stance with the legs bent to roughly 90 degrees. Staying tall, squeeze your glute muscles and lean forward until you feel a stretch on the front of your hip. Move in and out of the stretch repeatedly. To increase the challenge of the stretch, you can bend the back leg and hold it with your hand. This is a great exercise for improving hip mobility and may even help those with back pain.

 

Drill #2: Active shoulder mobility

Lie on your back on the ground or foam roller. Using a band or towel in your hands, pull it apart to create a light tension. While maintaining tension, slowly bring your arms overhead until you feel a stretch in your shoulders or chest, neck and back. This is a terrific drill for improving upper body mobility and reducing shoulder and neck tension.

 

Enjoy your workouts!



Author:  Dr. Marco De Ciantis, D.C.

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Running Shoes

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Your running shoes should protect your feet from the stress of running, while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge.

 

What’s Best for Your Low or High Arched Feet?

If you have low arches, called “pronators”, you’ll need a shoe that provides stability. However, if you have high arches, called “supinators”, you’ll need a shoe with good cushioning. Check your arches to determine the most appropriate shoes for your feet.

 

When you’re shopping for your next pair of running shoes, choose a store (in person or on-line) with knowledgeable staff with a wide variety of available shoes. Don’t hesitate to consider a range of brands and styles of shoes, what works may surprise you. There are three main features you need to consider when selecting the best running shoe for

your needs: shape, construction, and midsole.

 

  1. Shape

To find out a shoe’s shape, look at its sole. Draw a straight line from the middle of the heel to the top of the shoe. If you have low arches (“pronators”), this line should pass through the middle of your toes, making it a straight-shaped shoe, with the added stability you need. If however you have high arches (“supinators”), this line should pass through the outer half of your toes, making it a curve-shaped shoe, your most comfortable fit.

 

  1. Construction

Take out the insole and look at what type of stitching is used on the bottom. If you have low arches (“pronators”), board construction shoes, which have no stitching on the bottom, are built specifically for you. If you have a mild low (“pronators”) or mild high arch (“supinators”), combination shoes, which have stitching that begins halfway, are the best construction for you. If you have high arches (“supinators”), slip-constructed shoes, which have stitching running the entire length of the shoe provide you with the flexibility you need.

 

  1. Midsole

The midsole determines most of a running shoe’s cushioning and stability. If you have low arches (“pronators”), dual-density midsoles will give you shock absorption, as well

as some stability. If you have high arches (“supinators”), single density midsoles offer the good cushioning you need but without the extra stability you don’t need.

 

A Chiropractor can also assess your gait, as well as the mobility of the joints in your feet, legs,pelvis and spine to help you avoid developing running-related problems. To ensure your body is moving properly, consider visiting a Chiropractor!



Author:  Dr. Marco De Ciantis, D.C.

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Back To Gardening!

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Back to Gardening!

 

Plant and rake without the ache! Gardening is a great way for you to stay active and have fun in

the sun. Unfortunately, many Ontarians sustain injuries during gardening that can be easily prevented with a little know-how. To tend your garden and protect yourself from injury, follow these tips to loosen-up and lighten the load on your back.

 

  1. Warm up:

Before you begin any physical activity, warming up is your first step to prevent an injury. Take a

walk, even on the spot, 10 to 15 minutes should do it. Don’t forget to lift your knees and gently

swing your arms.

 

  1. Stretch before you start:

To plant and rake without the ache, do each of these stretches for your upper and lower body

5 times. Don’t bounce, jerk or strain. Stretches should be gentle and should not cause pain.

 

Upper Body Stretches-

For Your Sides:

Extend your right arm over your head.

Bend to the left from the waist.

Hold for 15 seconds and repeat on the other side.

 

For Your Arms and Shoulders:

Hug yourself snugly.

Slowly rotate at the waist as far as is comfortable to the left, then to the right.

 

For Your Back:

In a seated position, bend forward from the hips, keeping your head down.

Reach for the ground.

 

Lower Body Stretches-

For Your Thighs:

Face a wall or tree and support yourself against it with one arm.

Bend your right knee and grasp your ankle or pant leg with your left hand.

Hold for 15 seconds and repeat on the other side.

 

For Your Hamstrings:

Stand.

Reach your hands to the sky.

Then bend at the waist and reach toward your toes.

Hold for 15 seconds.

 

To tend your garden and protect yourself from injury, follow these additional gentle rules:

-Kneel, don’t bend, to plant.

-Change your body position often.

-Take frequent breaks.

-Alternate between light and heavy chores.

-Drink lots of water.

-If you suffer an injury, visit a Chiropractor so you can get back to doing the things you love to do, like gardening!

 

Author:  Dr. Marco De Ciantis, D.C.

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Newborn Back Pain!

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You were up all night, your baby is crying and the telephone is ringing! For many

parents, this is a daily scenario. Parents are also continually faced with strenuous physical

demands, such as lifting, feeding, comforting and chasing after children.

As a new parent, you may be lifting a seven to ten-pound baby 50 times a day. By 12 months,

your baby weighs approximately 17 pounds, and at two years, that child has grown to a 25 to 30-pound toddler. Repeatedly lifting your child may put you at risk for back problems.

What’s a parent to do? Here are some simple tips that can help you avoid some

common aches and pains:

 

Lifting

Stand with your feet at least a shoulder-width apart. Keep your back in a neutral position and bend your knees. Lift using both arms and bring your baby as close to your chest as possible.

 

Carrying

Hold your child in an upright position, directly against your chest. Avoid carrying your child on one hip, this creates postural imbalances that can lead to low back pain over time. When carrying your little one, pivot with your feet instead of twisting your back. This ensures that you’re turning with your hips which will reduce your risk of developing back pain. Lower your child into the crib or onto the floor by bending at your knees, with a neutral back.

 

Feeding

Always sit in a chair with a back support. Avoid leaning forward to reach your newborn’s mouth.

Instead, use pillows or blankets to support and position your baby closer to you.

 

Exercise

Exercise can help increase muscle support for your aching back. While your baby is enjoying tummy time, join them on the floor and do some exercises to help strengthen your core.



Author:  Dr. Marco De Ciantis, D.C.

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Squats!

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Squatting is a fundamental biomechanical motion and, as such, we all end up performing squats daily. This manifests during daily actions such as sit-to-stand (and vice versa) transitions from a chair, couch or even a toilet! That said, some of us challenge the squat motion during specific exercise activity. This can be accomplished in many ways by performing, for example, goblet squats or using a squat rack with an olympic bar. Since squatting is such a fundamental daily activity, let’s go over some squatting basics by discussing the joints primarily involved in squatting!

 

The 3 joints primarily involved in the squat motion, from bottom to top, are the ankles, knees and hip joints. A problem with any of these joints (or combination thereof) can dramatically alter the biomechanics of your squat. Even a slight change could place an individual at risk for serious injury. For example, limited motion at the ankle joints could result in over flexion of the lumbar spine during the doward motion of a squat. In this scenario, given that a person is using an olympic bar on their back during the squat, this could result in the bar rolling dangerously close to the head. I’ve personally witnessed this in a gym and a weighted olympic bar almost rolling over someone’s head!  

 

In order to address the ankle, knees and hips prior to squatting exercises or even for day-to-day activity, you want to get them moving! I recommend self mobilization/ballistic warm-up activities. These recommendations generally involve 3-4 sets of 10 of the following:

 

-ankles: clockwise and counterclockwise circles as well as up/down motions

-knees:  bend and straighten

-hips:  in and out’s and flexion and extensions

 

If you intend to perform squatting exercise activity, after warming up the aforementioned joints, I then recommend performing 3-4 sets of 10 of an unweighted squat motion. The idea is to warm up the joints then get the body ready for a weighted activity by performing the unweighted biomechanical motion of the activity you are about to perform.

 

Given that there is no existing issue with the knees, hips, ankles or low back/pelvis, your squats should operate smoothly. However, if you should have questions regarding your squats, how to properly perform them or even concerns about the health of the joints involved in squatting, do not hesitate to contact your healthcare provider today for a thorough assessment!

 

Happy squatting!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Just Breathe Part 2

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Last week we talked about how breathing can be used to decrease and manage pain. Today, examining how the lungs interact with the physiology of the rest of the body, we will look at how the rib cage expands and contracts with the lungs as we take in air.

 

If you take a short tidal volume of air with each breath as you turn your body inwards, your rib cage will not expand to its full potential. As such, try to avoid this motion with inhalation.

 

Have a shoulder injury?  The health of your glenohumeral joint depends on the interaction with your rib cage!

 

Start with breathing!



In health,

Adriana Renton R.Kin, FST, FRCms

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Lace Up Those Skates

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It’s finally winter!  That means many of us will be participating in fun winter activities outdoors like skating.  That said, in order to minimize the likelihood of injury, it is important to perform a few basic warm up activities specifically geared for skating prior to lacing up those blades!

 

  1. Prior to skating, get active first by simply walking around the rink/ice surface for 5-10 mins.  This will get the major joints moving and prepped for work while also getting your cardiovascular system primed.

 

  1. The primary joints involved in skating are the ankle, knee and hip joints.  As such, prior to lacing up the skates, I recommend 3 sets of 10 of the following for each joint:

-ankles: up/down and clockwise/counterclockwise rotations (perform while sitting)

-knees: bend and straighten (perform while standing)

-hips:  move the legs forward-back and in-out motion (perform while standing)

 

  1. After lacing up, I recommend a few minutes of a mild skate around the rink before you really dig in and let loose!

 

EXTRA TIP:  Wear comfortable clothing that will allow for the body to move easily in an unrestricted fashion while skating.

 

If you have specific concerns regarding skating or need further guidance, do not hesitate to contact your healthcare provider today for advice and recommendations.  Safe skating!



Author:  Dr. Paolo De Ciantis, B.Sc.(Hons.), M.Sc., D.C.

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Pain In The Neck

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Technology Can Be A Pain In The Neck!

 

Our modern digital age has brought us many conveniences. Smartphones, tablets, and e-

readers make it possible for you to communicate or be entertained with the push of a button.

While technology can improve your quality of life, it comes with a price: being huddled over

your devices for long periods of time can do more harm than good.

 

If you’ve used a smartphone or tablet for an extensive period of time, you’ve probably

experienced the strain it puts on your upper body. This condition even has  its own name:

“Text Neck”

 

Here are four strategies to help you avoid “Text Neck” strain:

 

  1. Take frequent breaks

Take frequent breaks and look up from your device to give your neck some relief from the

pressure of looking down.

 

  1. Sit up straight

It’s important to sit up straight while texting. This way, you can maintain good posture, relieving

your back and shoulders from the strain of being hunched over.

 

  1. Hold the phone a little higher

Holding the phone closer to eye level helps maintain a healthy posture and puts less strain on

your neck. Consider using a stand for devices, even periodically, to change the way that you hold and look at your device.

 

  1. Stretch

Be sure to stretch often between long periods of extended device use. Put your hands at

your sides and rotate your shoulders to relieve tension. You can also tuck your chin down to

your neck and then lookup. This action helps to relieve some of the tension built up in your neck

due to the forward-down position we often adopt when looking at our device.

 

Author:  Dr. Marco De Ciantis, D.C.

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Winter Slip and Falls!

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Falling on ice can leave you red-faced with embarrassment, or far more seriously, badly hurt.

Slippery sidewalks, driveways and icy parking lots can be risk factors for falls during the winter months.  Avoid a bad fall with these helpful tips!

 

Walk like a penguin:

The penguin waddle helps you keep a centre of gravity over the front leg as you step, instead of

split between the legs.  Short strides also help keep your centre of gravity, which help avoid falls.  When walking, extend your arms out from your sides to increase your centre of gravity. Don’t keep your hands in your pockets!  Walk slowly, with short strides and try to land your steps with a flat foot.

 

Keep walkways clear:

Shovel snow and scrape ice as soon as possible. If applicable, liberally sprinkle ice melt product or sand onto walkways to provide foot traction and to make sure surfaces don’t turn to ice.  This not only protects you and your family, but also postal carriers and others when they’re walking around your property.  Where possible install or use handrails for extra support.

 

Take all precautions:

Be extra cautious walking after a storm.  Prior to taking a step, tap your foot on potentially icy areas to assess if it is slippery.  Hold a railing while walking on icy steps.  Stay steady by wearing proper winterfootwear.  Lightweight boots with thick, non-slip tread soles will provide good traction on ice.  If a sidewalk is icy down the middle, walk on the snow beside it to avoid slips.

 

Lighten your load:

Carry fewer bags on snowy days, since excess baggage can throw off your balance and make it

tougher to regain your balance once you lose it.  Keep your hands free by putting away your

phone while walking – you may need to catch yourself!

 

Boost balance with exercise:

You can’t control the weather, but you can improve your balance through regular exercise.

Exercise is an ideal way to help you stay safely on your feet because it  improves balance,

flexibility and strength.  Speak to a chiropractor about ways to improve your balance and strength in order to prevent falls.

 

Author:  Dr. Marco De Ciantis, D.C.

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Pandemic Self Care

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Self-Care Tips During the Pandemic

 

During this pandemic, it is crucial to maintain your mental health through self-care. Self-care allows for us to engage in coping tools that are effective for us. What may work for one may not be as impactful for another. Therefore, it is important to understand what activities bring us joy and calmness versus those that are potentially anxiety provoking. 

 

Here are some tips to help build awareness and self-compassion. 

 

1. Notice when you are experiencing an uncomfortable emotion or physical sensation.

 

2. Identify the emotion(s) or physical sensation(s): For example, “I am feeling nervous right now” or, “I am noticing that my jaw is clenched”. 

 

3. Validate yourself for feeling these emotions or physical sensations:  For example, “It is okay to feel nervous” or, “It is normal to have tension when worried”. 

 

4. Express kindness to yourself for experiencing these uncomfortable sensations: You can express, “May I be kind to myself” or, “May I be strong”. 

 

5. Soothe yourself for feeling the uncomfortable sensations. Sometimes, having a cold glass of water or warm cup of tea can help to soothe the uncomfortable experience. 

 

These are some examples of self-care activities you can try:

 

-Diamond painting

-Paint by numbers

-Board games

-Acrylic pour (you can YouTube various types of acrylic pours)

-Indoor herb gardens

-DIY projects

 

Author:  Bhavna Verma, Registered Psychotherapist

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