Eric H. Vincent, DC, CCSP
Chiropractic Sports Physician,
Certified Acupuncturist
Visit our Location
220 Farmington Ave,
Farmington, CT
Contact Us
(860)-269-3225
Send us a Message
info@spinesportscare.com

Category: Exercises

Spine and Sports Chiropractic Care of CT Dr. Eric VincentExercises
By spinesportscare 0 Comments Exercises, Physio

Healthy Living: Walking

Walking: One Step at a Time
While some fitness enthusiasts relentlessly seek out the latest, trendiest exercise crazes, others are returning to good, old fashioned walking to help them feel great and get into shape. Whether enjoying the wonder of nature or simply the company of a friend, walking can be a healthy, invigorating experience. Thanks to its convenience and simplicity, walking just might be right for you, too. And except for a good pair of walking shoes, it requires virtually no equipment. Research shows a sedentary lifestyle has a debilitating effect on our health as we age, therefore exercise is imperative. Walking accomplishes all of the following and more:
• Improves cardiovascular endurance
• Tones muscles of the lower body
• Burns calories
• Reduces risk of heart disease

Selecting Shoes
Too many people choose fashion over function when purchasing running shoes, not realizing that ill-fitting
shoes can do more than hurt their stride; they can also lead to pain throughout the body.

Getting Started
Walking just 12 minutes every other day can offer important health benefits. But in order to increase your longevity, try to work up to 30 minutes, five days per week. Experts generally agree that to be considered “active,” adults should try to take 10,000 steps each day.

Pain and Injury
While you may experience pain or injury in a particular area (such as a knee or a hip), the root of the problem may
lie elsewhere. A problem in the foot or ankle can create an imbalance in every step, leading to discomfort or injury
that moves to the knees, hips, low back or other regions of the body. If you suffer from pain beyond typical muscle
soreness, your doctor of chiropractic can diagnose and treat your pain or injury and get you back on track. Your
chiropractor can also customize a wellness program that is right for you and has the expertise to help keep you
feeling and functioning your best. Be sure to consult your doctor before beginning any exercise program.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for Healthy Living:  Walking Fact Sheet ACA_Walking Healthy Living

By spinesportscare 0 Comments Exercises, Posture

Health Tips for Gardening

As springtime approaches, weather warms up and leaves turn green, many people will spend more time outside planting bulbs, mowing the lawn and pulling weeds. Gardening can provide a great workout, but with all the bending, twisting, reaching and pulling,your body may not be ready for exercise of the garden variety.Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders and wrists are all major muscle groups affected when using your green thumb.

Garden Fitness Stretches

  • Before stretching for any activity, breathe in and out, slowly and rhythmically; do not bounce or jerk your body, and stretch as far and as comfortably as you can.
  • While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg
  • Stand up, balance yourself, and grab the front of your ankle from behind.Pull your heel toward your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
  • Do the “Hug your best friend.” Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body’s technique, form and posture while gardening. Kneel, don’t bend, and alternate your stance and movements frequently.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for a Health Tips for Gardening Fact Sheet.

Tips for Gardening Fact Sheet

 

By spinesportscare 0 Comments Exercises, Sporting

Staying Fit As You Age

Exercise is often prescribed for patients of all ages to reduce complaints about pain in muscles and bones, but some feel it gets harder to exercise as they get older.“For seniors, exercise can also be an incredible way to be social,” says Dr. Scott Bautch, DC, a member of the American Chiropractic Association’s Council on Occupational Health. “The social aspect of exercise is huge. Pilates is becoming more and more popular among older adults. Seniors can interact with each other while they exercise at their local gyms. Nowadays,many gyms have hours of operation that are friendly to seniors.”

How do I start?

  • Develop a plan for an exercise program and stick with it. Make your exercise program an integral part of your normal daily activities – or use normal daily activities to help your muscles and bones become as healthy as possible.
  • Research shows that “functional exercises”— those that mimic actual daily activities, such as walking up and down stairs and getting in and out of a chair — can be quite effective.
  • Some research suggests that people who live in two-story houses are less prone to certain types of heart disease. Repeatedly climbing a flight of stairs or rising from and returning to a seated position helps build leg strength and aerobic fitness. If you hold a weight during these exercises, you can increase your level of physical activity even further.
  • Household chores, such as vacuuming, loading and emptying the dishwasher and moving wet laundry from the washer to the dryer can increase strength and flexibility. Lift with your legs, when necessary.

Which fitness program will help me most?

The best exercise program should be tailored to your individual health status.  Typically, low-impact activities that keep joints moving and minimize pain, such as walking, swimming and water-based exercise, are effective. Research has shown that exercise can reduce joint stiffness, pain and inflammation associated with arthritic conditions, which affect most of us as we age.

Reprinted with permission from the American Chiropractic Association www.acatoday.org

For more information from the ACA, click here for a Staying Fit as You Age Fact Sheet.

Staying Fit as You Age Fact Sheet