Wednesday, April 27, 2011

What's your sleeping position? One position is the least healthy of all. Do you know what it is? http://ping.fm/Tog7s

Wednesday, April 20, 2011

Wednesday, April 13, 2011

Do you have to invest ridiculous amounts of time and money to get a decent workout?

Exercise Economics

Backaches and sciatica image.
Walking your dog is good for both of you, and it even counts as exercise.

Many people believe that they have to exercise for an hour everyday, sweating profusely, and spending fistfuls of cash in order for the exercise to be beneficial. However, that is simply not true. There are plenty of low-tech alternatives that help you lose weight and stay healthy. Here are a few:
  1. Skipping rope. It's not just for kids and boxers in training any longer, and in terms of getting the cardiovascular system revving, this is one form of exercise that can’t be beat. This is one calorie burner that works every muscle, delivering a full-body workout that slims and tones.
  2. Get a dog and take it for long walks! In one study, people who walked their dog 20 minutes a day, five days a week lost a significant amount of body fat. Something about that companionship that sure beats walking on a treadmill!
  3. Get enough sleep. Recent research found that sleep deprivation increases cravings and decreases the amount of leptin in your body – a hormone that helps burn more energy. So don’t skimp on sleep if you want to slim down!
  4. Listen to music while you exercise. It makes the exercise routine less routine and keeps you going. It’s a distraction from the physical energy you are expending, so it doesn’t seem as though you are working as hard. The result: you stick with the exercise longer when the music is cranked up!
  5. Invest in a gym ball. This provides a fun way to improve flexibility, balance, strength and tone. They also help you lose weight!
You don’t have to get fancy to exercise, and you certainly don’t have to join an expensive gym or spa to get the same benefits. Get a good night’s sleep, take your dog out, turn up the volume on your iPod, and get walking!

Sports Chiropractor Shoreview

Sit Up Straight! Was Mom right about slouching?

Backaches and sciatica image.
Backaches and sciatica image.
Slouching may feel comfortable, but over time it will take a toll on your spine. So sit up straight!

Remember when your mother used to say things like, “Eat all your vegetables.” And, “Look both ways before you cross the street.” “A person is known by the company they keep.” And let’s not forget her mantra, “Sit up straight!”

So many people today work in sedentary jobs that require that they sit for most of the workday. However, whether sitting at a desk, or at a sporting event, or in front of a television set, good posture is imperative to your spinal health.
  • Look at the way you are sitting right at this moment.
  • Are your feet flat on the floor, with your knees at a 90° angle?
  • Are your buttocks, back and shoulders up against the backrest of your chair?
  • Does the chair you’re sitting in provide enough lumbar support? Does the backrest fit into the natural curve of your spine? Are all your spinal curves properly supported?
  • Are your shoulders relaxed and even, not hunched in a forward position?
  • Is your body weight equally distributed across both hips?
  • Are your knees level with or slightly higher than your hips?
If you answered “No” to any of these questions, you are probably exerting undue stress on your spine; this may eventually cause back pain.

Keep in mind that it is not a good idea to sit in the same position for more than 40 minutes. Chronic slouching affects the discs between the vertebrae and may cause them to bulge or become herniated. Take the time to stand up and stretch your back and legs or take a short walk periodically.

The chair you use should provide lumbar support that allows the backrest to fit into the curve in your lower back. This helps to avoid too much pressure on the spine and prevents back muscles from getting fatigued. If your chair doesn’t have it, you can use a rolled towel or invest in a lumbar support pillow to provide you with the proper amount of spinal support. If you sit for long periods, it is certainly worth the investment.


Sports Chiropractor Shoreview 651-484-0151

Tuesday, April 12, 2011

Do you have a Snake Brain?


The reptilian part of our brains keeps us going without thought.

At the core, the very center of our brains…we are reptilian. Also called the “basal brain,” the “reptilian brain” is the most primitive part of the human brain. It includes the brainstem and the cerebellum and it is called the reptilian brain because in animals, the brainstem and the cerebellum are the dominant parts of the brain.

The brainstem also consists of the:

•medulla – which controls many autonomic reflexes, such as respiration, heartbeat and digestion.

•pons – which connects the cerebellum, spinal cord and the "advanced" brain areas.

•midbrain – which helps control all motor function.
The reptilian brain actually begins to grow at conception. Since the brain grows in three stages, starting with the reptilian brain, it is the most mature, followed by the limbic system, the “emotional brain” and then the neocortex or “thinking brain.”

The reptilian brain keeps our heart pumping and our nervous system functioning. It controls our body movements and is responsible for the development of the five senses of smell, taste, touch, hearing and sight.

Since the reptilian brain is filled with primitive memories, it is also ritualistic and rigid. It is very mechanistic as well, repeating the same behaviors again and again, never learning from past mistakes.

Yet, it may also be the same part of the brain that requires a big hug, because it controls all the senses – including touch.

So…have you hugged your “reptilian brain” today?

http://ping.fm/rkMgO

Tuesday, April 5, 2011

My back hurts. Do I ice or heat?

Relief Strategies

When applied correctly, heat and ice offer natural solutions. Follow these simple instructions.

Heat symbol
Heat symbol
As a general rule, apply ice to new injuries and heat for older, long-standing problems.

New Injury
Only use either real ice or high-quality gel ice packs (with one or two layers of cloth or paper towel to protect bare skin) for a maximum of 10 minutes and no more frequent than once an hour. Here's what you can expect:
  • First stage: Cold, lasting about one to two minutes.
  • Second stage: Warmer, lasting about five minutes.
  • Third stage: Pain, lasting just a few seconds.
  • Final stage: Numb, the most important stage.
When the area is numb it means that you're controlling the swelling and slowing down the production of pain chemicals, promoting faster healing and fewer adhesions and scar tissue. Keep the ice on for about two minutes after the numb stage is reached - then promptly remove! This usually happens right around eight to 10 minutes. The entire icing session should not exceed 15 minutes - EVER! Otherwise, you can bruise the tissues and it will hurt more the next day.

If the gel ice pack (or frozen peas) is of inferior quality, the tissues will never get to the numb stage and not getting the true benefit of icing.

After the area goes numb, the ice should only be on for another 2 minutes, then it should be removed and the tissues allowed to rest and come back up to body temperature for at least 45 minutes.
Old Injury
To increase blood circulation and improve flexibility from a long-standing problems, use moist heat. A hot water bottle wrapped with a moistened towel can work nicely. Wet the towel then wring the water out of it, wrap it around a water bottle and place it on the area of concern.

To insure that the heat doesn’t aggravate your condition, apply it in increments of ten to twenty minutes, followed by equal periods where the heat is removed and monitor the results.

Avoid the dry heat of a heating pad or applying any heat directly to the spine. Increased blood circulation in the vicinity of delicate spinal nerve roots can sometimes worsen inflammation. We recommend a hot water bottle so in case you fall asleep or lose track of time there is less chance of being accidently burned.

Naturally, these are general suggestions. We don’t want you to “undo” what we do for you during your office visits, so be sure to consult Dr. Douglas Yost for specific recommendations.

Sports Chiropractor Shoreview  651-484-0151

The Joy of Walking. How to get the most from walking?

The Joy of Walking

One of the easiest exercise programs is to start walking more. Whether you’re looking for a simple aerobic workout, a low-stress approach to weight loss or a simple toning program, we recommend the simple act of walking.

Exercise and Fitness
Exercise and Fitness
Walking doesn’t require expensive club memberships or special equipment.
How to get the most from walking:
  1. Assume the correct posture. Look forward with your chin level and head up. Your eyes should focus on the street or track 10 - 20 feet ahead. You’ll avoid doggy doo-doo, find cracks in the sidewalk, spot potential muggers and still collect the occasional coin.

  2. Take quick, short steps. Resist the temptation to lengthen your stride to go faster. Push off with your toes, using the natural spring of your calf muscles to propel you. Think of yourself as showing the bottom of your shoes as you take each step.

  3. Bend your arms at 90-degree angles. This turns your arms into a shorter pendulum so they can swing faster as your steps speed up.

  4. Dress properly. To prevent becoming a hood ornament, wear a mesh reflective safety vest from a local biking or running shop. Dress in layers. The inner layer should be of a fabric (not cotton) that can whisk the sweat away from your body.

  5. Wear the right shoes. You want more flex than a hiking shoe and more support than an athletic shoe. A simple test: push down on the toe and the heel should rise. Push the heel down and the toe should come up.
How much walking is enough?
It depends on your goals. To maintain your health with regular physical activity, walk about 30 minutes a day most days of the week at a “talking” pace. (Not so fast that you couldn’t have a conversation at the same time.)

If your intent is weight loss, walk 45-60 minutes/day at a “purposeful/talking” pace. If your desire is an aerobic workout and cardiovascular fitness, walk three to four days a week for about 20 minutes at a very fast pace, breathing hard but not gasping.

And before starting your walking program, stop by our office for a chiropractic checkup! Make sure your exercise program doesn’t stress malfunctioning joints of your legs, hips and spine.


Sports Chiropractor Shoreview 651-484-0151