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Mobility & Flexibility

Back Clinic Mobility & Flexibility: The human body retains a natural level to ensure all its structures are functioning properly. The bones, muscles, ligaments, tendons, and other tissues work together to allow a range of movement and maintaining proper fitness and balanced nutrition can help keep the body functioning properly. Great mobility means executing functional movements with no restrictions in the range of motion (ROM).

Remember that flexibility is a mobility component, but extreme flexibility really is not required to perform functional movements. A flexible person can have core strength, balance, or coordination but cannot perform the same functional movements as a person with great mobility. According to Dr. Alex Jimenez’s compilation of articles on mobility and flexibility, individuals who don’t stretch their body often can experience shortened or stiffened muscles, decreasing their ability to move effectively.


MET Therapy Protocol For Muscle Pain

MET Therapy Protocol For Muscle Pain

Introduction

Regarding the musculoskeletal system, the various muscles, tissues, and ligaments help protect the spine and vital organs that make the body functional. These muscles are sectioned into different groups that help provide movement and motion to the host without feeling pain. However, when normal factors or traumatic forces begin to affect the musculoskeletal system, it can cause unnecessary stress on the muscle fibers. These environmental factors can lead to muscle pain and correlating symptoms affecting the upper and lower body portions. When muscle pain affects the body, it can mask other pre-existing conditions that can make the individual feel miserable. Fortunately, many individuals will go to therapy treatment to reduce the effects of muscle pain and have a personalized plan that they can follow to prevent muscle pain from returning in the future. Today’s article focuses on one of the non-surgical treatments known as MET (muscle energy technique) therapy that can help reduce the effects of muscle pain and what is the protocol treatment plan to relieve muscle pain in the body. We work with certified medical providers who use our patients’ valuable information to treat individuals suffering from muscle pain while informing them about non-surgical treatments like MET therapy that can help reduce the effects of musculoskeletal pain. We encourage patients to ask essential questions and seek education from our associated medical providers about their condition. Dr. Jimenez, D.C., provides this information as an educational service. Disclaimer

 

How Does Muscle Pain Affect The Body?

Do you experience muscle aches, stiffness, or pain in one or more parts of your body? These pain-like symptoms are often caused by muscle pain. Research studies revealed that free nerve endings in muscle fibers can send pain signals to the brain, leading to decreased productivity and economic burden. Overstretching muscles during daily routines can cause trigger points, small nodules in muscle fibers that cause stiffness and contraction. This can lead to misalignment and additional problems over time.

 

 

Muscle pain can be a symptom of different conditions, with severity ranging from acute to chronic. Research studies stated that when musculoskeletal pain affects more than 30% of the world, it can significantly impact an individual’s life. This type of pain can be related to sensory innervation of the bones, joints, and muscles and can negatively affect a person’s daily routine. However, there are various ways to reduce muscle pain, which individuals can incorporate to relieve muscle pain and reduce its chances of returning.


Movement As Medicine- Video

When it comes to musculoskeletal pain, it can have a significant impact on a person’s body. It can affect their daily routine, causing them to have limited mobility and feel miserable. Musculoskeletal pain causes the involved muscle fibers to stiffen up and contract. This causes the surrounding muscles to compensate for the pain the affected muscle feels and causes body misalignment. However, all is not lost, as available treatments can help reduce the effects of muscle pain and can bring back a person’s mobility. One of these treatments is MET (muscle energy technique) therapy. Research studies reveal that MET is an osteopathic technique that many pain specialists like chiropractors and massage therapists use to improve musculoskeletal function by mobilizing joints, stretching tight muscles and facia to reduce pain, and improving circulation and lymphatic flow. Since many individuals don’t stretch their bodies as often as needed, their muscles can become tight and stiff, which causes the development of muscle pain. So by utilizing MET therapy, a person dealing with muscle pain can regain mobility. MET therapy can also be combined with other treatments like chiropractic care to help realign the body out of subluxation and strengthen/lengthen tight muscles. The video above explains how movement is used as medicine to reduce the effects of muscle pain.


MET Treatment Protocol

 

According to “Clinical Application of Neuromuscular Techniques,” written by Leon Chaitow, N.D., D.O., and Judith Walker DeLany, L.M.T., when the body is experiencing restricted joints, incorporating MET therapy can indicate where the problem is located in the soft musculoskeletal tissues. When it comes to many individuals going to MET therapy for muscle pain, many doctors have their protocol approach when assessing patients for muscle pain treatment.

 

Looking At Body Language

When assessing patients with muscle pain, looking at their body language and how they carry themselves is important. Many doctors and pain specialists should note how the individual is breathing, their posture, and if there is any perspiration on the skin. By taking note of how the individual looks physically, many doctors will begin to formulate a treatment plan while communicating with the patient to gather more information and create a trusting relationship. Afterward, the doctor can start the physical examination to locate where the pain is in the body.

 

Physical Examination

The MET treatment protocol’s physical examination portion allows the doctor to go through a sequential assessment involving observation, joint and muscle testing, palpations, evaluation of accessory movement, etc., to create a basic formula to create a personalized treatment plan. The physical examination of MET allows the muscles to influence muscle contractions on the surrounding fascia and alter the muscle’s physiology by reflex mechanisms. These stretches help the restricted joints be re-mobilized, and help stretch the tightened muscles to feel relief from metabolic waste.

 

Therapeutic Plan

The therapeutic plan for MET treatment is personalized and customizable for the individual to follow through to reduce muscle pain from re-occurring in the body. Many doctors specializing in MET therapy work with other associated medical providers to ensure that the person in pain has the help they need. Physical therapy, dietary nutrition, non-surgical treatments, and health coaches all work together to create a personalized health and wellness plan to make sure that muscle pain and its associated factors are being treated. This allows individuals to be more mindful of their bodies and regain their health and wellness.

 

Conclusion

Muscle pain can affect a person’s ability to move around and can affect multiple areas in the upper and lower body portions. Muscle pain correlates to tight muscle fibers that become stiff and can develop trigger points in the fascia and cause restricted movement. When this happens, it can cause the individual to miss out on daily activities and prevent them from working. Luckily available treatments can help reduce muscle pain by re-mobilizing the joints and stretching out the tight muscle. MET, or muscle energy technique therapy, helps stretch muscle fascia and mobilize joints to regain the body’s range of motion and help reduce muscle pain. Many people who incorporate MET into their daily routine can restore mobility and continue their health and wellness journey.

 

References

Disclaimer

Stretches For Sitting and Standing Jobs: EP Back Clinic

Stretches For Sitting and Standing Jobs: EP Back Clinic

Sitting at a desk or standing at a workstation in the same position for hours at a time every day or night can strain the body’s neuromusculoskeletal system. This causes hunching of the shoulders which leads to body tension, headaches, and neck, shoulder, back, leg, and foot pain. Taking regular breaks to move and stretch out provides various benefits that include pain symptom relief, increased circulation, improved posture, increased energy, muscle relaxation, and improve overall health. Here we look at stretches for sitting and standing jobs.

Stretches For Sitting and Standing Jobs: EP Chiropractic Clinic

Stretches For Sitting and Standing Jobs

Sitting or standing for too long can affect an individual’s health. The body is made to move and not remain in one position for long periods. Standing and sitting for a prolonged period of time increases the risk for chronic conditions, sleep disorders, digestion issues, weight gain, obesity, heart disease, cancer, and diabetes. To help break the cycle of staying in one position, experts recommend taking movement breaks for one to three minutes every 30 to 45 minutes, or at least once an hour.

Individuals are encouraged to find ways to set up a job/work system where they are not limited to just sitting or standing but have a balance where they can move around, do some desk work, move some more, and so on where the body is regularly engaging all the muscles and not only using a few that often leads to overworked muscles and overcompensating postures that lead to injuries. This can be using a standing desk, taking quick short walks, or doing some stretches. Movement loosens up the body and helps maintain mental focus.

Flexibility Breaks

The following stretches for sitting and standing jobs are recommended to be done as often as possible to develop healthy habits.

  • Set an alarm for every 45 to 55 minutes and perform the stretches.
  • Hold each stretch for at least 15-30 seconds.
  • Avoid exercises or stretches that cause discomfort or pain.

Chest Stretch

Many individuals begin to hunch forward. Therefore, it is essential to stretch the pectoral/chest muscles and shoulders. Individuals with shoulder problems or injuries should avoid this stretch.

  • Stand with the feet shoulder-width apart.
  • The stretch can be performed seated in a chair.
  • Move the arms behind the body and, if possible, interlock the fingers together.
  • Straighten the arms and gently lift the hands up until you feel a stretch in the chest.
  • Hold for 10 to 30 seconds.
  • Repeat 5-10 times.
  • Individuals can also use a resistance band and hold it overhead.
  • Individuals can put their forearms on either side of a doorway, and gently press forward until the stretch is felt in the chest.

Upper Back Stretch

The upper back stretch will help get circulation moving in all the muscles between the shoulder blades as well as the traps and the shoulders.

  • Begin in a seated or standing position.
  • Stretch the arms straight out.
  • Place one hand on top of the other.
  • Reach away with your arms.
  • Relax and gently bend the head down.
  • Imagine the arms curving up and over an imaginary sphere.
  • Hold the stretch for 10 to 30 seconds.

Neck Stretch

​Tension in the neck can lead to headaches and upper back pain. Forward head posture is common when working at a desk/workstation, which places extra weight and stress on the neck muscles. The head can weigh up to 11 pounds. Staying aware of posture and regular stretching can provide relief.

  • Start in a sitting position, with the back straight and the shoulders back.
  • Reach down and grab the side of the chair with your hand.
  • Gently pull on the chair, while tilting the head in the opposite direction, feeling the stretch down the side of the neck and shoulder.
  • Hold for 10 to 30 seconds and repeat on the other side.
  • Repeat five to 10 times on each side.

Inner Thigh Stretch

Stretching the inner thigh is important for the hips and groin. This stretch helps open the hips and gets rid of tightness and tension in the lower body.

  • In a seated position, widen the legs, toes outward, and lean forward with the elbows on the thighs.
  • Keep the back straight and the abs contracted.
  • Gently press forward while using the elbows to push the thighs out until a stretch is felt in the inner thighs.
  • Hold for 10 to 30 seconds.
  • Repeat as many times as necessary to get a thorough stretch.

Regular stretching will help to improve the range of motion and help the muscles move more efficiently. Stretching may also help individuals reach or maintain a healthy weight for improved posture.


Benefits of Stretching


References

Cooley D, Pedersen S. A pilot study of increasing non-purposeful movement breaks at work as a means of reducing prolonged sitting. J Environ Public Health. 2013;2013:128376. doi:10.1155/2013/128376

Daneshmandi H, Choobineh A, Ghaem H, Karimi M. Adverse effects of prolonged sitting behavior on the general health of office workers. J Lifestyle Med. 2017;7(2):69-75. doi:10.15280/jlm.2017.7.2.69

Fathollahnejad, Kiana, et al. “The effect of manual therapy and stabilizing exercises on the forward head and rounded shoulder postures: a six-week intervention with a one-month follow-up study.” BMC Musculoskeletal Disorders vol. 20,1 86. 18 Feb. 2019, doi:10.1186/s12891-019-2438-y

Feldman, Anatol G. “The Relationship Between Postural and Movement Stability.” Advances in experimental medicine and biology vol. 957 (2016): 105-120. doi:10.1007/978-3-319-47313-0_6

Korakakis, Vasileios, et al. “Physiotherapist perceptions of optimal sitting and standing posture.” Musculoskeletal Science & Practice vol. 39 (2019): 24-31. doi:10.1016/j.msksp.2018.11.004

Lurati AR. Health issues and injury risks associated with prolonged sitting and sedentary lifestyles. Workplace Health Saf. 2018;66(6):285-290. doi:10.1177/2165079917737558

Nakphet N, Chaikumarn M, Janwantanakul P. Effect of different types of rest-break interventions on neck and shoulder muscle activity, perceived discomfort and productivity in symptomatic VDU operators: A randomized controlled trial. Int J Occup Saf Ergon. 2014;20(2):339-53. doi:10.1080/10803548.2014.11077048

Sanders, Martha J, and Claudia Michalak Turcotte. “Posture makes perfect.” Today’s FDA: official monthly journal of the Florida Dental Association vol. 25,2 (2013): 62-5.

Shaghayegh Fard, B et al. “Evaluation of forward head posture in sitting and standing positions.” The European spine journal: official publication of the European Spine Society, the European Spinal Deformity Society, and the European Section of the Cervical Spine Research Society vol. 25,11 (2016): 3577-3582. doi:10.1007/s00586-015-4254-x

Joint Injury Rehabilitation Exercises: El Paso Back Clinic

Joint Injury Rehabilitation Exercises: El Paso Back Clinic

Joints are the musculoskeletal areas where two bones connect. The joints have soft tissues around them, like cartilage, tendons, and ligaments. Cartilage is the flexible tissue that covers the ends of the bones at a joint. The tendons are bands between the muscles and bones that connect everything to initiate joint movement. And the ligaments are a kind of bridge that connects the bones of the joints to keep the body stable when in motion. After an injury, the joints need to be worked out, stretched, and massaged to return to proper function and support. A chiropractic personalized rehabilitation program will include exercises that target joint stability.

Joint Injury Rehabilitation Exercises: EP Chiropractic

Joint Injury Rehabilitation

The shoulders, elbows, wrists, knuckles, hips, knees, and ankles are joints. The spine is also made up of joints. The first step for achieving joint stability after a lower-body injury is to assess the joints for:

A physician, chiropractor, or therapist will check the joint and test for weakness or deficits in soft tissues, tendons, ligaments, and cartilage.

  • Individuals can have conditions, diseases, or injuries that affect the joints, causing dysfunction.
  • Correcting deficits may require taping, bracing, exercises, or surgery.
  • Joint stability is attained through specific exercises that target balance, proprioception, range of motion, flexibility, strength, and endurance.
  • Individuals must participate in their rehabilitation program to fully recover from their injuries.

Proprioception and Neuromuscular Training

Neuromuscular training and proprioception are essential to joint stability.

  • Neuromuscular control is an unconscious response to joint motions without awareness.
  • It is how workers or athletes adjust to uneven pavement or shift their weight to stay balanced on an incline or stairs.
  • Proprioception is the ability to sense the body’s orientation in the environment.
  • It allows body movement and responds without consciously thinking about where the body is in space.
  • The information signals detect joint position, limb movement, direction, and speed.
  • A joint with a high level of neuromuscular control and a trained proprioceptive system can respond appropriately to various forces placed upon it during activity, decreasing the risk of injury.
  • Proprioceptive exercises train joint proprioceptors to adapt before initiating a potentially damaging/injurious movement.

Targeted Training

  • Specific to the individual’s injury, specific exercises are incorporated to regain/relearn skill sets and reset automatic movement patterns.
  • Skills training improves the ability to make adjustments quickly and decreases the potential for worsening or creating another injury.
  • Research has found that individuals who participate in neuromuscular retraining have improved muscular activation and reaction to changes compared to those who do not incorporate retraining exercises.
  • Trainers and therapists use neuromuscular exercises to prevent and rehabilitate ACL injuries.

Lower Extremities Rehabilitation Exercises Therapy

The following example of an exercise rehabilitation program can be used to rehabilitate the lower extremities. The exercises should be done slowly over several weeks. Therapeutic exercises should be combined with an appropriate and gradual range of motion and strengthening program. Individuals should always work with a chiropractor and physical therapist to develop the most suitable program for specific injuries and limitations.

One-Leg Balance

  • Try to stand on one leg for 10 to 30 seconds.

One-Leg Balance with Eyes Closed

  •  Stand on one leg for 10 to 30 seconds with your eyes closed.

Balance Board with Half-Squats

  • Balance on a wobble board.
  • Perform ten slow, controlled half-squats.

Step-Ups

  • Step up onto a balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches above the starting point.
  • Step up ten times.

Step Downs

  • Step down onto the balance board.
  • Place a balance board, soft pillow, or foam pad 6 to 8 inches lower than the starting point.
  • Step down ten times.

Single-Leg Hops

  • Hop forward and focus on landing properly.

Single-Leg Spot Jumps

  • Hop from one spot to another spot on the floor.

Transform Your Body


References

Akbar, Saddam, et al. “Effects of neuromuscular training on athletes’ physical fitness in sports: A systematic review.” Frontiers in physiology vol. 13 939042. 23 Sep. 2022, doi:10.3389/fphys.2022.939042

Borrelli, Joseph Jr et al. “Understanding Articular Cartilage Injury and Potential Treatments.” Journal of orthopedic trauma vol. 33 Suppl 6 (2019): S6-S12. doi:10.1097/BOT.0000000000001472

Cote, Mark P, et al. “Rehabilitation of acromioclavicular joint separations: operative and nonoperative considerations.” Clinics in sports medicine vol. 29,2 (2010): 213-28, vii. doi:10.1016/j.csm.2009.12.002

Jeong, Jiyoung, et al. “Core Strength Training Can Alter Neuromuscular and Biomechanical Risk Factors for Anterior Cruciate Ligament Injury.” The American Journal of sports medicine vol. 49,1 (2021): 183-192. doi:10.1177/0363546520972990

Porschke, Felix, et al. “Return to work after acromioclavicular joint stabilization: a retrospective case-control study.” Journal of orthopedic surgery and Research vol. 14,1 45. 12 Feb. 2019, doi:10.1186/s13018-019-1071-7

Vařeka, I, and R Vařeková. “Kontinuální pasivní pohyb v rehabilitaci kloubů po úrazech a operacích” [Continuous passive motion in joint rehabilitation after injury and surgery]. Acta Chirurgie orthopaedicae et traumatologiae Cechoslovaca vol. 82,3 (2015): 186-91.

Body Stiffness: El Paso Back Clinic

Body Stiffness: El Paso Back Clinic

Body stiffness is common, especially as the body ages. Stiffness can result from intense work, lack of physical exercise, or specific conditions. The reasons vary from individual to individual. Some feel stiff when they wake up, while others become stiff after stopping physical activity. For others, stiffness can result from practicing unhealthy postures, intense workouts, or something new that the body is beginning to get used to. There are several ways to prevent and treat stiffness, no matter the cause, including targeted physical movements, posture corrections, body decompression, chiropractic realignment, stretches, and therapeutic massage.

Body Stiffness: EP's Chiropractic Injury Specialists

Body Stiffness

Knowing the cause of body stiffness and how to relieve it can help prevent and treat the condition so the body can function better. It’s vital to see a health care professional immediately if stiffness results from an injury, accompanied by pain, it does not go away with home treatments, or if an insect bite or infection could be the cause.

  • Individuals should speak to a healthcare professional for frequent stiffness that interferes with their quality of life.
  • Most of the time, stiffness can be treated at home and reduced through preventative measures.
  • Stay active but not too hard until the body gets used to the activity.
  • Various relief methods include a warm bath, massage shower, or self-massage.

Intense Work or Exercise

  • The muscles incur tiny tears when exercising or performing heavy labor, especially when the body is not used to the intensity or duration.
  • These tears are normal and help build larger and stronger muscles.
  • Individuals may feel stiff and sore for 24-72 hours as the body repairs itself.
  • Inflammation surrounding the joints/synovial fluid after heavy activity or repetitive movements is another cause.

Inactivity

  • Moving around generates the synovial fluid that lubricates the joints.
  • When body movement stops, like going to sleep or long periods spent sitting, working, or watching tv, fluid production slows down, resulting in body stiffness.
  • The lack of fluid after movement can make the body feel stiff when returning to activity.

Unhealthy Posture

  • The body can become stiff and sore when routinely holding the body in a way that strains the muscles, tendons, and ligaments.
  • Sitting or standing incorrectly from an unhealthy workstation setup or postural habits contributes to stiffness and musculoskeletal problems.

Medical Conditions

  • Medical conditions can cause stiffness like rheumatoid arthritis, Lyme disease, thyroid disease, strains and sprains, and low vitamin D levels.
  • See medical attention if you suspect any medical causes are behind the body stiffness.

Prevention

Depending on the reason behind body stiffness, there are ways to prevent it.

Warm-Up

  • Warming up before any physical activity loosens up the muscles before fully engaging.
  • Soreness will present and is part of the muscle repair process.
  • Properly warming up can help the repair go faster.

Mobility and Flexibility Breaks

  • Taking breaks from inactivity by getting up and moving around, walking, or performing mobility movements could increase the secretions of joint fluid, prevent stiffness, and relieve the effects of poor postural habits you may have been making.
  • Set a timer to break up periods of inactivity and move around.
  • Get up for 5 minutes every hour to move the muscles and get the blood flowing.

Stay Aware of Posture and Form

  • Postural awareness can help prevent muscle strain that leads to stiffness.
  • Adjusting the workspace and posture can help prevent stiffness.
  • The posterior chain: head, neck, torso, and legs are aligned with the feet flat on the floor and back supported.

Stay Active

  • Maintaining muscle movement maintains blood circulation, which can help reduce stiffness.
  • Exercise helps reduce inflammation, increases synovial fluid production, and helps strengthen the muscles.

Active Recovery

  • Participating in active recovery can help bring blood flow to the muscles and prevent inflammation.
  • Light cardiovascular activities include swimming, cycling, walking, or bodyweight movements.

Anti-Inflammatory Nutrition

  • Anti-inflammation nutrition like the Mediterranean diet, which includes healthy fats, plenty of fruits and vegetables, lean proteins, seafood, and whole grains, can help reduce aches and stiffness.
  • Getting enough vitamin D can reduce stiffness.

Chiropractic Flexibility Restoration

Chiropractic adjustments, decompression, MET, and therapeutic massage techniques can relieve muscle soreness and stiffness and restore body function. The chiropractic team will evaluate the individual, diagnose the cause/s, and develop a personalized treatment plan. The team will provide posture training, stretching the body, using a percussive massager or foam roller to break tight, stiff muscles and release adhesions of tissues.


Enhance Your Lifestyle


References

Mailey, Emily L et al. “Comparing the effects of two different break strategies on occupational sedentary behavior in a real-world setting: A randomized trial.” Preventive medicine reports vol. 4 423-8. 9 Aug. 2016, doi:10.1016/j.pmedr.2016.08.010

Schleip, Robert, and Werner Klingler. “Active contractile properties of fascia.” Clinical Anatomy (New York, N.Y.) vol. 32,7 (2019): 891-895. doi:10.1002/ca.23391

Shimoyama, Daisuke, et al. “Reliability of shoulder muscle stiffness measurement using strain ultrasound elastography and an acoustic coupler.” Journal of medical ultrasonics (2001) vol. 48,1 (2021): 91-96. doi:10.1007/s10396-020-01056-0

Trube, Niclas, et al. “How muscle stiffness affects human body model behavior.” Biomedical engineering online vol. 20,1 53. 2 Jun. 2021, doi:10.1186/s12938-021-00876-6

Weerapong, Pornratshanee, et al. “The mechanisms of massage and effects on performance, muscle recovery, and injury prevention.” Sports medicine (Auckland, N.Z.) vol. 35,3 (2005): 235-56. doi:10.2165/00007256-200535030-00004

Improve Range of Motion: El Paso Back Clinic

Improve Range of Motion: El Paso Back Clinic

Range of motion – ROM measures the movement around a joint or body part. When stretching or moving certain body parts, like a muscle or joint, the range of motion is how far it can move. Individuals with a limited range of motion cannot move a specific body part or joint through its normal range. Measurements are different for everybody, but there are ranges that individuals should be able to achieve for proper function. The Injury Medical Chiropractic and Functional Medicine Team can address issues/problems with ROM through a personalized treatment plan to alleviate symptoms and restore mobility and flexibility.

Improve Range of Motion: EP's Chiropractic Specialist Team

Improve Range of Motion

Over 250 joints in the body move from extension to flexion and are responsible for all of the body’s movements. These include the ankles, hips, elbows, knees, and shoulders. Tightness in the hips and ankles can decrease ROM when lifting an object, limiting the muscles’ ability. Form and strength potential becomes limited and suffers from an inadequate ROM. When form and posture are compromised, pain and injuries can result. There are many reasons why this can occur, including:

  • Tight and stiff muscles.
  • Trying to use these muscles can worsen the condition, limiting ROM further.
  • A limited ROM in the back, neck, or shoulders may be due to the body being out of natural alignment.
  • Repetitive motions, injuries, and everyday wear and tear can shift proper alignment and limit movement.
  • Inflammation and swelling around the joints.
  • Pain symptoms that are causing mobility issues.
  • Joint disorders.

These symptoms can come from:

  • Injuries
  • Infections
  • Conditions like arthritis, brain, nerve, and/or muscle disorders.
  • A mild to moderate range reduction may be caused by a sedentary lifestyle or insufficient physical activity.

Daily Living

Decreased range of motion and poor mobility can hinder the body from lifting objects, job occupation performance, and household tasks. A healthy physical ability is what determines independent aging and optimal function.

  • Restoring a healthy range of motion can improve physical performance during work, home, and sports activities.
  • An improved range of motion allows the affected muscles to work at longer lengths, build strength and relieve tension.
  • A stronger muscle capable of contracting efficiently through larger ranges prevents and decreases the risk of injury.

Chiropractic Restoration

Chiropractic care can realign the body and improve range of motion to optimal levels.

Therapeutic and Percussive Massage

  • Massage therapy will release the tightness, keep the muscles loose, and increase circulation.
  • This prepares the body for chiropractic adjustments and spinal decompression.

Decompression and Adjustments

  • Non-surgical mechanical decompression realigns the body to a pliable state.
  • Chiropractic adjustments will reset any misalignments, restoring flexibility and mobility.

Exercises

  • A chiropractor will provide physical therapy-type exercises and stretches to mobilize the joints.
  • Targeted exercises and stretches will help to maintain the adjustments and strengthen the body to prevent ROM worsening and future injuries.

Secrets of Optimal Wellness


References

Behm, David G et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 41,1 (2016): 1-11. doi:10.1139/apnm-2015-0235

Calixtre, L B et al. “Manual therapy for the management of pain and limited range of motion in subjects with signs and symptoms of temporomandibular disorder: a systematic review of randomized controlled trials.” Journal of oral rehabilitation vol. 42,11 (2015): 847-61. doi:10.1111/joor.12321

Fishman, Loren M. “Yoga and Bone Health.” Orthopedic nursing vol. 40,3 (2021): 169-179. doi:10.1097/NOR.0000000000000757

Lea, R D, and J J Gerhardt. “Range-of-motion measurements.” The Journal of Bone and joint surgery. American Volume vol. 77,5 (1995): 784-98. doi:10.2106/00004623-199505000-00017

Thomas, Ewan, et al. “The Relation Between Stretching Typology and Stretching Duration: The Effects on Range of Motion.” International Journal of sports medicine vol. 39,4 (2018): 243-254. doi:10.1055/s-0044-101146

Improving Walking Posture: El Paso Back Clinic

Improving Walking Posture: El Paso Back Clinic

For individuals with aches and pains after walking, the first thing to check is posture. How an individual holds their body is important in walking effortlessly and comfortably. Improving walking posture will make it easier to breathe and walk farther and faster. Injury Medical Chiropractic and Functional Medicine Clinic can treat back problems, restore mobility, and retrain individuals on achieving and maintaining healthy posture.

Improving Walking Posture: EP's Chiropractic Injury Specialists

Walking Posture

Sitting for extended periods weakens neck and back muscles and decreases spinal mobility, making it more difficult to maintain a healthy walking posture. Improving and maintaining healthy walking posture can go a long way regarding the body’s health.

Benefits

The benefits include:

  • Strengthened core, back, leg, and buttock muscles.
  • Improved balance and stability.
  • Easier breathing.
  • Increased energy levels.
  • Improved walking speed, distance, and gait.
  • Back and hip discomfort symptoms prevention.
  • Decreased risk of injury and falling.

Set Up Posture

  • Stand up straight.
  • Engage the core.
  • Relax shoulders.
  • Keep the chin parallel to the ground.
  • Eyes forward.
  • Minimize leaning forward or backward.
  • Spend the first 15 seconds of walking focusing on posture.
  • Once a rhythm is achieved, periodically check yourself to ensure you stay consistent with proper posture until it becomes normal.

Stand up Straight

  • Visualize standing tall and straight.
  • Resist the temptation to slouch or arch the back.

Control Leaning Forward or Back

  • Leaning strains the back muscles when sitting, standing, and walking.
  • Leaning slightly forward from the ankles when walking up a hill.
  • Going downhill, leaning slightly forward, or maintaining a straight back is okay.

Keep Eyes Forward

  • Avoid looking down.
  • The focus should be about 20 feet ahead.
  • Maintaining a forward visual path allows individuals to see anything from the side.

Keep Chin Parallel to the Ground

  • This reduces strain on the neck and back.
  • A proper chin position maintains forward focus rather than down.

Shoulders Back and Relaxed

  • Shrug and allow the shoulders to fall and relax slightly back.
  • Loosening up the shoulders helps relieve tension and…
  • Positions the shoulders to use healthy arm motion while walking.
  • Shrug and re-loosen at intervals during the walk to ensure the shoulders stay relaxed.

Engage Core Muscles

  • The core muscles help resist slouching and leaning.
  • Keep the stomach pulled in slightly.
  • Take deep, full breaths to maintain a healthy walking posture.

Maintain Neutral Pelvis

  • Ensure the hips are not tilting forward or back while walking.
  • Practice sticking out the buttocks, tucking them in, and finding a natural middle.
  • The middle is the healthy balance that will keep you from arching the back muscles and spine.

Devices

  • Resist the urge to engage with the phone or activity monitor while walking and looking down.
  • Only look when necessary and then mindfully regain posture.
  • Some activity monitors have vibration alerts to reduce the need to look down.
  • Utilize earbuds or headphones for making and taking calls and other tasks.
  • Certain earbuds or headphones allow for voice commands, so you don’t have to look at the phone.

Chiropractic Realignment and Retraining

Maintaining proper posture is a gradual process. A chiropractor can correct years of practicing unhealthy postures like forward head issues or chronic slouching and realign the spine to restore optimal function.

  • A chiropractic therapy team will work on bones and muscles in specific body regions.
  • Massage will relax the muscle tissues to restore correct balance.
  • Chiropractic techniques will realign the neck, spine, hips, and pelvis.
  • Decompression therapy may be used to stretch the body.
  • Strengthening and stretching exercises will maintain adjustments.
  • Posture retraining will teach individuals to stay aware of their spinal position and help create healthy habits.

Regular posture checks, whether at work, school, just walking around doing errands, or exercising, will help the body learn proper positioning until it becomes second nature.


Revitalize and Rebuild


References

Buldt, Andrew K et al. “The relationship between foot posture and plantar pressure during walking in adults: A systematic review.” Gait & Posture vol. 62 (2018): 56-67. doi:10.1016/j.gaitpost.2018.02.026

Hackford, Jessie, et al. “The effects of walking posture on affective and physiological states during stress.” Journal of behavior therapy and experimental psychiatry vol. 62 (2019): 80-87. doi:10.1016/j.jbtep.2018.09.004

Lin, Guohao, et al. “The relationship between forward head posture, postural control, and gait: A systematic review.” Gait & Posture vol. 98 (2022): 316-329. doi:10.1016/j.gaitpost.2022.10.008

Suh, Jee Hyun, et al. “The effect of lumbar stabilization and walking exercises on chronic low back pain: A randomized controlled trial.” Medicine vol. 98,26 (2019): e16173. doi:10.1097/MD.0000000000016173

Woollacott, Marjorie, and Anne Shumway-Cook. “Attention and the control of posture and gait: a review of an emerging area of research.” Gait & Posture vol. 16,1 (2002): 1-14. doi:10.1016/s0966-6362(01)00156-4

Vertebral Subluxation Complex Relieved By Spinal Decompression

Vertebral Subluxation Complex Relieved By Spinal Decompression

Introduction

Misalignment of the spine can occur due to various factors, causing stress and joint shifting. The spine plays an important role by supporting the body’s weight and maintaining stability, consisting of vertebrae, facet joints, spinal nerves and cord, and intervertebral discs. The surrounding muscles, tissues, and ligaments protect the spinal cord from damage. However, the spine may develop chronic conditions due to axial load pressure, affecting the body. Fortunately, non-surgical and non-invasive treatments can realign the spine and naturally heal the body. This article discusses spinal subluxation and its symptoms, along with the effectiveness of spinal decompression in alleviating subluxation. We utilize and incorporate valuable information about our patients to certified medical providers using non-surgical therapies like spinal decompression to alleviate pain-like symptoms associated with spinal subluxation. We encourage referring patients to associated medical providers based on their findings while supporting that education is a remarkable tool to ask our providers essential questions at the patient’s request. Dr. Jimenez, D.C., comprises this information as an educational service. Disclaimer

 

What Is Spinal Subluxation?

 

Are you experiencing muscle tightness in your neck, back, or shoulders? Do you feel pain radiating down your arms or legs? Or are you experiencing muscle aches in different parts of your body? These issues may be caused by spinal subluxation, which research shows can occur in the cervical, thoracic, and lumbar spine sections. A spinal subluxation can be caused by traumatic injuries or normal factors that cause the spinal vertebrae to shift out of alignment. This can cause a lot of discomfort. Studies also reveal that spinal subluxation can interfere with neuron communication between the brain and the rest of the body, leading to unwanted symptoms that affect the functioning of the nervous and organ systems and overall health.

 

Symptoms Associated With Spinal Subluxation

A spinal subluxation happens when the spine shifts out of alignment due to traumatic or normal factors. According to Dr. Eric Kaplan, D.C, FIAMA, and Dr. Perry Bard, D.C., in their book “The Ultimate Spinal Decompression,” biomechanical instability can cause the surrounding muscles and joints to destabilize or increase antagonist coactivation to stabilize the body. Simple movements like bending, twisting, or turning can cause the surrounding muscles to overstretch and make the body feel unstable. Research studies mentioned that displacement in any part of the spinal skeletal frame could press against the surrounding nerves, which can cause neuron signals to be hardwired and create too much or too little communication with the surrounding muscles and joints. Other symptoms associated with spinal subluxation include:

  • Muscle tightness around the back
  • Pain and discomfort
  • Headaches
  • Limited mobility
  • Tingling sensations 
  • Digestive and respiratory issues
  • Low energy

 


Thoracic Spine Pain- Video

Do you experience pain or discomfort when twisting, turning, or bending? Have you felt muscle aches, pain, or tenderness in your back, or do you feel unsteady when walking? These symptoms may be caused by spinal misalignment or subluxation. Subluxation occurs as pressure compresses spinal discs, causing vertebrae to shift from their normal position. A subluxation can occur in different spine sections, resulting in overlapping risks. This causes pain in various body parts, known as referred pain. Fortunately, non-surgical treatments like chiropractic care and spinal decompression can reduce the effects of subluxation, realign the spine, and promote natural healing for muscles, ligaments, and joints. The video above explains thoracic spine pain symptoms and how manual and mechanical manipulation can alleviate pain-like symptoms, rehydrate spinal discs, and kick-start the body’s natural healing process.


Spinal Decompression Alleviating Spinal Subluxation

 

If you suffer from muscle pain associated with spinal subluxation, you can alleviate the associated pain symptoms in several ways. One option is spinal decompression, a non-surgical treatment shown to effectively reduce residual pain and disability, improve range of motion, and modulate neural mechanical sensitivity, as research studies mentioned. Through gentle spine stretching, spinal decompression helps realign the body and allows spinal discs to return to their original position. This, in turn, will enable nutrients, fluids, and oxygenated blood to rehydrate the discs and promote natural healing. For added benefits, spinal decompression can be combined with additional treatments, such as physical therapy and chiropractic care. Best of all, it is a safe and non-invasive treatment allowing individuals to be more mindful of how they move their bodies.

 

Conclusion

Spinal misalignment or subluxation can occur over time due to traumatic injuries or normal factors. This can cause the spinal vertebrae to shift out of alignment, leading to referred muscle pain and chronic issues that can eventually result in disability. However, non-surgical and non-invasive treatments like spinal decompression use mechanical traction to gently stretch the spine and realign it, releasing the body’s natural healing process. Additionally, non-surgical treatments like spinal decompression help individuals be more mindful of their bodies and prevent new injuries from occurring. Combining spinal decompression with other therapies can promote health and wellness in many individuals.

 

References

Kaplan, E., & Bard, P. (2023). The Ultimate Spinal Decompression. JETLAUNCH.

Marcon, A. R., Murdoch, B., & Caulfield, T. (2019). The “subluxation” issue: an analysis of chiropractic clinic websites. Archives of Physiotherapy, 9(1). doi.org/10.1186/s40945-019-0064-5

Munakomi, S., & M Das, J. (2022). Cervical Subluxation. PubMed; StatPearls Publishing. www.ncbi.nlm.nih.gov/books/NBK559144/

Vanti, C., Saccardo, K., Panizzolo, A., Turone, L., Guccione, A. A., & Pillastrini, P. (2023). The effects of the addition of mechanical traction to physical therapy on low back pain? A systematic review with meta-analysis. Acta Orthopaedica et Traumatologica Turcica, 57(1), 3–16. doi.org/10.5152/j.aott.2023.21323

Vernon, H. (2010). Historical overview and update on subluxation theories. Journal of Chiropractic Humanities, 17(1), 22–32. doi.org/10.1016/j.echu.2010.07.001

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