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Top 5 Workouts for Increasing Range of Motion in Your Back

Top 5 Workouts for Increasing Range of Motion in Your Back

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Back pain can have a truly negative effect on your professional life as well as your lifestyle. It can be difficult to get out of bed and make the morning commute.  Then—depending on what you do for a living—pain and limited mobility can take a huge toll on your productivity while you’re at work. And when you return home, you may also find that you’re not able to do the active things you enjoy with your family and friends.  It’s no wonder that chronic back pain can lead to depression.

If you or someone you care about is suffering from back pain, the good news is that there are things that can be done about it. First of all, it’s essential that you get proper medical attention so that your condition can be diagnosed and an appropriate treatment plan can be put in place. Dr. Oblander and other chiropractic physicians are experts at diagnosing and treating musculoskeletal problems as well as problems with the nervous system. Depending on your specific situation, he or she may recommend a variety of in-office treatment options to help relieve pain and restore function.  Your doctor may also prescribe a series of at-home exercises or stretches designed to increase the range of motion in your back.

Range of motion is the movement of a joint from full flexion (flexed) to full extension. Certain back problems, ranging from spinal misalignment and muscle imbalances to sprains, strains and pinched nerves (just to name a few), can significantly limit how much you can move. Here are workouts that can help improve your back’s mobility. Remember—use these only after consulting with your chiropractor!

  • Aquatic exercise. Perfect as a low-impact exercise that’s gentle on your joints and muscles, swimming and other water exercises are a great way to ease your back into working out. It is especially beneficial when the water is warm—say, between 83 and 88 degrees Fahrenheit. If you don’t have access to a heated pool, check out the gyms in your town. Many of the big-name gyms feature not only heated swimming pools, but also hot tubs and steam rooms, which can help relax your joints and muscles, giving them a much-needed break.
  • As simple as it sounds, walking is a great way to get simple, accessible exercise. It also strengthens your heart, lungs and overall endurance. Make sure you wear appropriate footwear and take it easy—there’s no need to start out walking miles a day unless you’re up to it. Again, ask your chiropractor for his or her advice.
  • Strength and resistance training. According to Harvard Medical School, not only is resistance training good for increasing range of motion, but it also strengthens your heart, lungs, and overall endurance.
  • Tai chi. An ancient form of Chinese exercise, tai chi is practiced through a series of slow moving poses that can be very effective at extending your range of motion. In addition to increasing flexibility, it is also purported to strengthen muscles, and develop balance and coordination.
  • Like tai chi, yoga is another very old form of exercise. Developed in India over a great many years, yoga eases stiffness in muscles and encourages greater range of motion. Just be careful not to overdo it—it could be detrimental to your condition.

If you need help with addressing your back pain, be sure to give our office a call at 406-652-3553 to schedule an appointment with Dr. Oblander!

 

The Joys of Swimming for Fun and Fitness

The Joys of Swimming for Fun and Fitness

man-swimmming-200-300With summer weather heating things up across much of the country, swimming is a great way to cool off and have some fun!  But did you know that it’s also an excellent way to increase your fitness, help control your weight and improve your overall mood?  Plus, swimming is a type of exercise that people of any age and physical ability can enjoy.  It’s easy on the musculoskeletal system while at the same time providing a good aerobic workout.

Swim for Fun

Even among avid swimmers, boredom in the pool is one of the common reasons for losing interest in sport.  While swimming laps in the pool may not seem like a recipe for fun, here are a few things you can do to add some variety to your in-water workouts.

  • Plan your in-pool workout ahead of time and vary your activities so that variety is built-in.
  • Swim with buddies who have the same water fun and fitness goals that you do.
  • When swimming laps, do things to keep your mind engaged in your activity and help sharpen your technique.  Counting how many strokes you need to complete a length of the pool and how quickly you can do it is one way to look for improvements.  Experimenting with stroke length is another.
  • If you have the option, change up the locations of your swimming workouts.  A change of scenery—from an indoor pool to an outdoor one, or from a lake to the ocean—can make a big difference in how your workout feels.
  • Add to your “playbook” of swimming drills.  You can reach out to others or go online for suggestions to help mix things up.
  • Learn some new strokes or make up some of your own.  You might look silly doing it, but it adds to the experience!

Swim for Fitness

While swimming may not be as accessible as walking, running or even biking in some communities, it has distinctive health benefits that make it well worth the trip to a local pool.  The organization that governs all swimming-related activities in the UK (called the ASA) compiled a report of scientific findings from all over the world about the health benefits of swimming.  Some of them are truly striking.  For instance, researchers have found that swimming regularly reduces men’s risk of dying early by a staggering 50% relative to those who run, walk or do no physical activity.  Experts estimate that just two and a half hours per week of swimming can significantly reduce your risk of chronic disease.

A good all-around exercise, swimming involves both aerobic activity and working against resistance.  Unlike most aerobic activities, however, swimming involves little in the way of jarring impact (like the shocks and jolts involved with running) and doesn’t require you to support your full body weight while doing it.  When submerged up to your neck in water, your body weight is effectively reduced by 90 percent.  As a result, overweight and obese people can get a good workout without placing large amounts of painful stress on the lower body’s muscles and joints.  This removes a common deterrent to exercise for a large (and growing) part of the US population and suggests that swimming could be an attractive option for people trying to manage their weight.

Arthritis sufferers or those with musculoskeletal injuries can also benefit from swimming, since studies have shown that it improves range of motion without causing a worsening of symptoms such as pain and stiffness.  In fact, according to the UK’s Chief Medical Officer, swimming as a form of exercise (as opposed to running or practicing other impact sports) can reduce your risk of osteoarthritis.

Beyond increasing fitness levels and helping to manage weight, swimming may provide a variety of other health benefits:

  • Studies performed on people suffering from fibromyalgia have found that exercise performed in a warm pool reduced anxiety and depression and caused an improvement in mood.
  • For older adults, swimming has been shown to improve quality of life and reduce the risk of osteoporosis.  Post-menopausal women in particular are at increased risk of bone loss, and swimming provides a safe and effective form of the resistance exercise that is needed to maintain bone density.
  • Pregnant women find that swimming strengthens their shoulder and abdominal muscles, which are put under increased stress during pregnancy.  Obstetricians recommend swimming as a good form of exercise for most pregnant women, as it provides them with temporary relief from the extra weight they are carrying.

It’s hard to exaggerate the potential fitness benefits of swimming.  Swimming helps to build cardiovascular fitness, muscle strength and endurance.  It tones your muscles and helps to maintain healthy heart and lung function.  It also improves flexibility, reduces blood pressure and alleviates stress.  Whether in a community pool, at a nearby lake or in the ocean, swimming offers an ideal way for most people to keep fit that’s also easy on the body’s musculoskeletal system.

So get out there this summer and have some fun in the water!

The Best In-Pool Exercises

The Best In-Pool Exercises

People are doing water aerobic in poolWith summer here, many fitness enthusiasts are taking to a cooler place to get their workout: the pool. According to Women’s Health magazine, “No other workout burns calories, boosts metabolism, and firms every muscle in your body (without putting stress on your joints) better than a swimming workout.” If you’re sick of jogging in the hot sun, if you’re looking for a cool and low-impact way to get your exercise, or if you’ve got a bad back and you’re searching for the right exercises, look to the water—pool exercises may be right up your alley. Here are a few of the best in-pool exercises to get started with:

  • Water walking. For this exercise, you’ll need a piece of fitness equipment called “hand webs,” which are sort of like fins for your hands. As the Mayo Clinic suggests, “In water that’s about waist-high, walk across the pool swinging your arms like you do when walking on land. Avoid walking on your tiptoes, and keep your back straight. Tighten your abdominal muscles to avoid leaning too far forward or to the side. To increase resistance as your hands and arms move through the water, wear hand webs or other resistance devices. Water shoes can help you maintain traction on the bottom of the pool.” For more intensity, try deep-water walking next.

 

  • Arm exercises. These can also be done with hand webs to increase resistance for better muscle toning and more calories burned. In waist-high water, put your arms down at your sides, then slowly raise them, extended, to the surface of the water. The hand webs will create a drag that will force your arm and abdominal muscles to work harder. Then simply lower your extended arms back down to your sides and repeats.

 

  • Resistance exercise. For this, you’ll need a kickboard. This exercise provides another type of resistance. From the Mayo Clinic, “Standing up straight with your legs comfortably apart, tighten your abdominal muscles. Extend your right arm and hold the kickboard on each end. Keeping your left elbow close to your body, move the kickboard toward the center of your body. Return to the starting position and repeat 12 to 15 times or until you’re fatigued. Then extend your left arm and repeat the exercise on the other side. Standing up straight with your legs comfortably apart, tighten your abdominal muscles. Extend your right arm and hold the kickboard on each end. Keeping your left elbow close to your body, move the kickboard toward the center of your body. Return to the starting position and repeat 12 to 15 times or until you’re fatigued. Then extend your left arm and repeat the exercise on the other side.”

 

  • Leg exercises. These require a pool noodle, which are very inexpensive and quite easy to come by. To work out your leg muscles, tie the pool noodle around your leg or water shoe, if you use one. In waist-high water, stand with your back against the edge of the pool. For stability, grab hold of the pool’s edge with your hands, then straighten your right leg in front of you until it is at a 90 degree angle. Then return your leg to the first position and begin again, doing 12 to 15 reps for each leg.