Posted by: admin in Monthly Newsletter on January 15th, 2012

Dear Patients and Friends,

     With the onset of 2012, most of us begin to think with enthusiasm of ways to improve our lives.  Making resolutions is one way to get the new year off to a good start and to set some goals into action.  Some of those resolutions might be to get more healthful exercise, eat a better diet, help others more, make new friends, or take up a new hobby.  Along with regular chiropractic care, all these things can add to your zest for living and help keep your health at its very best. 

     Open up the world of chiropractic to others by sharing your own personal experience with the positive effects it has had on you.   Ailments from low back pain, headache or dizziness to asthma or nervous tension are just a few of the conditions that can benefit from regular chiropractic adjustments. 

     We look forward to serving you in the coming year and wish you health and happiness for 2012! 

Sincerely,

Dr. William A. Miller

Resolve to see your chiropractor for regular tune-ups in 2012!

 Preventing Falls

     As we age, we become less aware of where our feet are.  Because the aging process happens gradually, we don’t realize that things we ignored in our earlier years can injure us later on.  A pile of magazines or newspapers left on the floor, and unsecured throw rug, lamp cords and poor lighting on the way to the bathroom have tripped up many older adults. 

Keep Your Balance

  • Engage in a regular exerise program tailored to your needs to improve your flexibility and coordination.
  • Tai Chi, and Asian exercise program, which consists of gentle dance-like moves, has been proven to improve balance.
  • Walking and water workouts also benefit balance and strengthen the lower body, which typically grows weaker with age.
  • Prevent osteoporsis by eating calcium-rich foods such as milk, yogurt, cheese, fish, broccoli, soybeans, collard and turnip greens, as well as tofu and almonds.
  • Vitamin D is key to proper calcium absorption.  Spending time in the sunlight helps the body form vitamin D.  
  • Spinal manipulation therapy, manipulation of extremities and specific rehabilitation exercises can help increase your awareness of where your body is in space, reducing the risk of falling.*  

 Stability Balls

     Stability balls, also known as exercise balls, Swiss balls, Physio balls, etc., are a low-cost versatile piece of equipment that can help improve core strength, facilitate exercises, and add variety to traditional fitness routines.  The exercise ball introduces an element of instability that isn’t available in a floor exercise.  The body naturally and automatically responds to this instability by engaging the core muscles, both those in the abdominals and back and in the pelvic floor and hips.  Over time, the core muscles strengthen, resulting in better posture, improved balance and enhanced athletic ability.

Choosing a Stability Ball

     It’s important to buy the right size ball and maintain the proper air pressure.  The firmer the ball, the more difficult the exercise will be.  However, if you are overweight, an older adult, generally deconditioned, or just beginning a fitness routine, you may want to consider usng a larger, softer ball.  When sitting on the ball, make sure your hips are level or just slightly highter than the knees.

Basic Exercises

     Basic Abdominal Crunch:  Lie on your back with your calves resting on the top of the ball.  Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back.

     Body Ball Crunch:  Lie on the ball with your back supported at the arch.  Cross your arms behind your head or across your chest.  Keep both feet on the floor.  Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back.  Return to starting position.  Do not pull on your head and neck.

     Ball Pushups:  Place the front of your knees and shins on the ball and your hands flat on the floor.  Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position.  Increase the challenge by walking further out so that only your ankles are supported by the ball.*

 

Have a Happy, Healthy and Successful New Year!

*(Reprinted in part with the permission of the American Chiropractic Association)

 

No individuals, including those under our active care, should use the information, resources or tools contained within to self-diagnose or self-treat any health-related condition. Diagnosis and treatment of all health conditions should only be performed by the doctor or other licensed health care professional.
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