Resistance Bands Strengthen Muscles

Resistance bands provide an inexpensive, safe, and effective workout.  They are frequently used in physical therapy, however, they can be used as an exercise tool for people of all ages.  Johns Hopkins Medicine states that using resistance bands is “one of the safest methods to increase bone strength and help prevent osteoporosis.”  Resistance bands are a great weight-bearing exercise that can help strengthen and tone your muscles.

A major benefit of resistance bands is their versatility.  You can exercise your whole body with resistance bands!  The bands can be used for many different exercises and do not require you to change weights like other exercise equipment.  Another added bonus of these bands is your ability to take them with you wherever you go!  If you travel frequently these bands won’t take up space in your luggage.  These bands also provide you with a safe workout.  You won’t have to worry about dropping any weights on your feet.

These bands also provide you with a great way to deepen your stretch and increase your flexibility.  You can use these bands to stretch your hamstrings, inner thighs, hip, upper back, chest, quads, and sides.  To learn how to properly do these stretches using resistance bands, check out this site.

To find out which exercises can help improve your health, contact Lavanga Chiropractic today!

The Health Benefits of Walking

With today’s fast paced lifestyle and culture, it is sometimes easy to miss out on the simple things in life that will have a positive effect on your health: meditation, yoga, healthy eating and most importantly walking.  Most of us walk in some way, shape or form every day.  We walk to and from the car, around the office or at work, around the house – but do just as many of us walk for our health?  Some people take walks to clear their heads and have some alone time while others take group walks to catch up with friends or family as a way to stay in touch!

Walking has many positive impacts on your health and well being that have little to do with weight.  Taking a daily walk, even as slow as two miles per hour, can improve heart health and cardiovascular endurance!  The average adult is suggested to require 10,000 steps per day – minimum.  This seems like a LOT of work; however, taking a stroll at your lunch hour at work can take up a large chunk of those steps!  Most smart phones are even compatible with apps to track these steps.  Maintaining good posture during these walks will also improve your muscles required to maintain good posture while sitting and other non-walking activities!

For those who aren’t used to a more aggressive exercise regimen, walking is a great place to start!  Take the time you need and the pace that is (not too) simple for you and get started.  As with all exercise, consult with your doctor prior to starting a new regimen.  Contact Lavanga Chiropractic today to assist with your plan today!

Benefits of Personal Training

Sometimes getting motivated to exercise feels impossible.  If you are struggling to reach your see results, a personal trainer can help you develop the right workout plan to meet your goals!  Personal trainers provide endless benefits to your health!  Personal training is great for if you need help losing a few pounds, toning your arms, flattening your stomach, learning new exercises, and so on.  Seeking out a personal trainer means that you are ready to make a commitment to your health and fitness.
The following are just a few ways personal training can benefit you!
  • Getting started.  Half of the struggle is starting to workout.  Personal training will help you get started and develop an exercise routine that is tailored to your fitness goals!
  • Learn proper technique and form.  Personal training allows you to learn how to properly do an exercise.  This benefits your health in the long-term and helps to prevent potential injuries.
  • Achieve your goals.  If you are striving to reach significant fitness goals, personal training will help keep you on track!

If you are interested in personal training, try out a trainer, look for qualifications and style, search online, and ask yourself how well they teach.

Personal Training is now available at Lavanga Chiropractic!  Call (215) 364-1112 for more information!

Back Pain Related To Lifestyle

According to WebMd there are several possible causes of lower back pain that relate to one’s lifestyle. Maintaining a healthy weight is imperative for your health. Carrying around those extra pounds puts added stress on your joints. What can you do today to improve your health? Maybe take a walk for 15 minutes, drink more water, and/or try getting an extra half an hour of sleep.

Cigarette smoking is known to increase the likelihood of lower back pain. Patients with a history of alcohol abuse or depression are four times more likely to suffer from back pain. Are you struggling with managing your emotions? Have you had some setbacks and are having a confidence crisis? Everyone needs help sometime. Do something today to improve your situation. There is no shame in asking for help. Building consistent healthy habits daily impacts how you feel and many times it helps transform other areas of your life. Start one small healthy change and implement it daily. Then slowly start adding to your daily activity to take care of yourself.  This study just reiterates another way how having healthy habits impacts your body. What you do daily take care of yourself stay connected with your values helps transform your life.

If you or someone you know is suffering from back pain it is important to get help from a professional. Call Lavanga Chiropractic today.

Shoes Can Cause Back Pain

Feet are the foundation of the body.  Wearing shoes that don’t give proper support could contribute or even cause lower back pain.  To avoid nagging back pain, it’s important to try and find footwear with that have extra cushioning.  It may also be helpful to use insoles or inserts to help provide extra support.

One way to avoid back pain is to replace your sneakers when you notice that they aren’t providing enough support.  If you run or jog regularly, make sure to invest in a high-quality pair of athletic shoes.  By investing in a more supportive shoe, you’ll be able to get more use out of them and benefit from the extra cushioning.

Another shoe that throws off the alignment of the body are high heels.  When wearing high heels, you’re not walking in a natural position.  This can cause stress and strain on the lower back.  It is recommended to wear lower heels when possible.  Another way to avoid the strain caused by high heels is to limit the duration you wear them.  For example, while walking to-and-from work, wear your sneakers and switch into your heels when you arrive at the office!

Flip-flops are a less supportive shoe that can lead to stress and strain on joints and tendons.  In fact, wearing flip-flops for a long period of time can cause arch pain, heel pan, ankle pain or knee pain.  Flip flops are ideal shoes for the summer, but if you know you’ll be walking long distances, try to wear your sneakers!

To find out more information about how your shoes can have an impact on your back pain, contact Lavanga Chiropractic!

Chiropractic Best for Sports Injuries

Did you know that nearly every top athlete in the US uses chiropractic to stay at the top of their form? Every NFL team and nearly all NBA teams have chiropractors on staff, and Olympica athletes often have team chiropractors to help them maximize their performance and recovery times from injuries.

The science backs up the benefits of chiropractic for treating sports-related injuries. Here’s the latest evidence, straight from the medical literature:

Staying active and fit are key to living a long and healthy life, so don’t let sports injuries slow you down. Chiropractic is a safe and effective way to get back in the game.

Dealing With Stress

How do we improve how we deal with stress? What is the best way to deal with competing demands?  We live in a fast paced world. It is no wonder that with our constant connection to technology and how most of people never unplug that we are feeling overwhelmed.  For most people when they are stressed their breath becomes shallow.  It is a natural reaction to take shallow breaths during times of stress.  The next time you feel overwhelmed and are feeling stressed stop for a moment.  Notice how you are breathing. Is it shallow? What are you focusing on? Most likely you are scared of something like missing a deadline at work?  What is your body posture like? Are you slumped over?  Try radically changing your posture and your breathing.  You will want to fully oxygenate your brain with deep breaths and good posture in order to face your challenges.  Ask yourself what is it that you want in this moment?  What can I do right now to improve this situation? Next time you feel stressed take a deep breath and focus on what you want and then proceed. It may sound simple but this works.  To read more about stress management, click here.

For more ideas on dealing with stress contact The Lavanga Group today.

Yoga is for Everyone

Yoga is often linked to being an exercise for women.  However, everyone can benefit from yoga.  Those suffering from back, neck, joint, and muscle injuries find that yoga helps reduce their pain.  Studies reveal that those who practice yoga twice a week for eight weeks gain strength, flexibility, and endurance.  Yoga stretches your muscles and can also help relieve stress.

Try these poses to help minimize back and neck pain…

  1. Downward-Facing Dog: this pose is an excellent stretch to target your entire body.  Try to hold this pose for 5 to 10 breaths, and repeat about five to seven times.
  2. Child’s Pose: this stretch helps to elongate your back, which can really help you relieve stress.  You can repeat this stretch as many times as needed.
  3. Pigeon Pose: this is a bit more challenging for beginnings, but can be really helpful in stretching hip rotators and flexors.
  4. Triangle Pose:  this is an excellent pose to help you strengthen your back and legs muscles.
  5. Cat and Cow Pose:  If you have an achy, sore back, than this pose is for you!  Try to repeat it ten times to get the best results.
  6. Upward Forward Bend: this pose stretches your hamstrings and back muscles, while also helping to minimize tension in your shoulders.
  7. Upward-Facing Dog: this stretch engages your back by opening up your chest and stretching your abdominal muscles.

To learn how to properly do these yoga poses visit this site! To find out more information about what exercises can help you relieve your back and neck pain, contact Lavanga Chiropractic!

Vitamins Provide Health Benefits

Taking your vitamins can be beneficial to your health.  Although we receive vitamins through the foods we eat, additional supplements can help increase your health.  Your diet may not provide all the essential nutrients that your body needs, so taking vitamins can help in a variety of ways.  Studies show that vitamins aid in the prevention of diseases such as heart problems, high cholesterol levels, eye disorders, and skin disorders.  For vitamins to work effectively, it is important to take them consistently.

Around this time of the year people are more prone to getting colds.  Taking Vitamin C regularly can help cure and even prevent the common cold.  In fact, research shows that when Vitamin C is taken daily, the length of a cold for an adult decreases by 8% and children who take the supplement daily shorten their cold duration by 14%.  Another supplement that is known to increase your brain health is DHA, otherwise known as omega-3.  Fatty fish contain omega-3 that can help improve overall health.  Studies have shown that DHA can help slow cognitive decline and help improve your memory.  The American Heart Association recommends eating fish like salmon, albacore tuna, lake trout, and catfish at least twice a week.  If you know your diet lacks these fatty fish, try taking fish oil supplements to get the necessary amount of omega-3.

The types of vitamins you need vary from person to person.  To find out what types of vitamins will best benefit you, contact the Lavanga Group today!

What Bones and Joints are in my Back?

Nearly 30% of our joints in our entire body are found in our spine. The bones of our spine are called vertebrae and most of them are shaped like short cylinders with a bony arch on the back side that surrounds the spinal cord and spiny projections coming from the arch where muscles attach.  There are 7 vertebrae that make up the cervical (neck) region and 12 that make up the thoracic (mid-back) region. Attaching to the thoracic vertebrae are our 12 ribs that house our heart and lungs. Making up our lumbar (low back) region are 5 larger vertebrae. Below that are 5 vertebrae and another set of 4 that have fused during adolescence to form the sacrum and coccyx respectively. Some of us may have one more or one less vertebrae in any region due to natural variations.

Sandwiched between each of our unfused vertebrae, with exception of the the first two cervical vertebrae, are intervertebral discs that are rings of firm rubbery material with a gelatinous middle, something like a jelly doughnut. (By the way, these are the most Primal sandwiches and jelly doughnuts you’ll ever come across!). These discs provide shock absorption and, along with spinal ligaments that connect each vertebrae to the next, allow our spine to bend or rotate and then come back to a resting position.