Madison AL Chiropractors Give You Some Tips for Good Hip Health

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Walking, Running, and Regular Chiropractic Care

We take a lot for granted as far as our bodies are concerned. Essentially we're given our bodies for free, and it's often hard to value and care for something we're given but didn't actually earn. Unfortunately, as many of us learn, without care our bodies will break down, possibly sooner rather than later. Entropy is a universal principle, and ongoing work is required to maintain order and function in all systems and all machines. Regular chiropractic care is an example of such ongoing work. A healthy nerve system is required for optimal functioning of all your other physiological systems including the cardiorespiratory, digestive, immune, and hormonal systems. When your nerve system isn't functioning properly, these other systems break down. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama say that regular chiropractic care removes nerve interference, making it possible for all the other systems of your body to do their jobs. From a biomechanical perspective, balance is restored and stress points are removed, making it possible to engage in and enjoy activities such as walking and running over many years of a healthy life.

Having a pair of healthy hips is a key to healthy aging. But healthy hips are not only important for people in their 60s, 70s, and beyond. Your hips are one of your most important structural components, regardless of how old you are. Whether you're 20, 30, or 40, your hip joints provide biomechanical support to your entire body. Thus, keeping your hips healthy is a necessary consideration for everyone who wants to be healthy and well throughout a long life.

Healthy hips do not happen automatically. Your body's physiology follows the biomechanical principle of "use it or lost it". Muscles, bones, and joints that do work on a regular basis are strengthened and enhanced. Those musculoskeletal elements that don't do much physical work are broken down, so that molecular building blocks such as amino acids and nutrients such as calcium can be put to better use elsewhere. In other words, if you're haven't done much exercise in a while, weight-bearing joints such as the hips, knees, and ankles will begin to degrade. However, even as these joints lose optimal structural integrity, gravitational forces persist. The long-term result of such weakened joints is strains and sprains, degenerative arthritis, and possibly other inflammatory conditions. These disorders likely involve daily ongoing pain, which may become moderate or severe.

In the absence of conservative treatment and rehabilitative exercise, such conditions may ultimately require joint replacement. These procedures are becoming increasingly common, with total hip replacements and total knee replacements being performed on younger and younger patients. For example, annual rates for total hip replacement in the United States in patients aged 45 and older have almost doubled between 2000 and 2010.

Importantly, many hip joint problems can be prevented by instituting appropriate lifestyle changes. As the cause of many of these degenerative conditions is long-term lack of use, the solution lies in activity and physical work. In Western nations, physical labor is becoming increasingly uncommon. Most of us work in service-type industries and spend most of our days sitting at a desk. As a result, physical work is now typically obtained by engaging in regular, vigorous exercise. By performing five 30-minute sessions of vigorous weight-bearing exercise every week, we will restore and maintain sufficient healthy stress on our muscles, bones, and joints.

As these musculoskeletal structures undergo physical loads and perform mechanical work, your body responds by making them stronger. New blood vessels are built to supply these structures with increasing amounts of oxygen and other nutrients. New cells are built to support existing tissues. Worn-out cells are removed more efficiently. The entire musculoskeletal system is revitalized in response to regular, vigorous exercise. The long-term result is healthy hips, knees, and ankles, as well as a healthy spine. These weight-bearing structures work synergistically to help provide you with long-term health.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Hospitalization for Total Hip Replacement Among Inpatients Aged 45 and Over: United States, 2000–2010. NCHS Data Brief No. 186, Centers for Disease Control and Prevention, February 2015
2Qian JG, et al: Effectiveness of Selected Fitness Exercises on Stress of Femoral Neck using Musculoskeletal Dynamics Simulations and Finite Element Model. J Hum Kinet 41:59-70, 2014
3Bolam KA, et al: The effect of physical exercise on bone density in middle-aged and older men: a systematic review. Osteoporosis Int 24(11):2749-2762, 2013
4Hill KD, et al: Individualized home-based exercise programs for older people to reduce falls and improve physical performance: A systematic review and meta-analysis. Maturitas 2015 Apr 29. doi: 10.1016/j.maturitas.2015.04.005. [Epub ahead of print]

Madison AL Chiropractors Talk About Your Vibe and How Other People Perceive You

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Being Present

We're not talking about raising your hand when your name is called.  No, we're talking about "being in the moment" as a way of being more centered and getting more joy out of life.  It's something that requires practice in order to make it your default way of being.  Even at that point, being present still requires a certain amount of ongoing attention for most people. And really, that's what "being present" is all about - paying attention to the present moment. After all, the present moment is all we truly have. We may have memories of the past and thoughts of the future, but the past is over and the future is not yet here.  (And will likely never be "here" exactly the way you imagine it.)  If we're not in the present moment, we're nowhere. The present is where your power resides, and when you're present, people around you can feel your energy.  You are more charismatic when you are present in the moment.  People will see you as authentic and a good listener, which is very appealing.  They'll want to spend time with you. There's no time like the present to begin "being present"

In the story of Snow White, Grumpy, Happy, Sleepy, and Bashful were precisely that. The names of the seven dwarves accurately and literally represented their overall vibe. It doesn't usually work that way for us, but we give off plenty of subconscious signals that let people know who we are and how we're feeling. The look in our eyes, the tone of our voice, our facial expressions and posture are just some of the clues that let other people intuit what's really going on with us. Often, the vibe we're giving off is a more accurate reflection of our inner being than the words we are saying.

Other people can usually tell what's really going on with us, no matter what we say or don't say. But when we're communicating clearly and interacting meaningfully, we usually feel less stressed-out. The surprising benefit is that our health improves as a result.

Here's an easy way to determine whether you're sending out a negative or positive overall vibe - when you visit a friend who owns a dog or pass one on the street, does it growl at you or does it wag it's tail?  Do cats tend to hiss at you or do they instead offer a friendly purr? When someone introduces you to a toddler or baby, does he or she start to cry, or do they usually smile at you? These are all pretty reliable signs as to whether your personal vibe is more negative or positive.

Young children and animals are very perceptive and pick up on the subconscious signals people send out. Who you are being is very clear to them. Many of us lose this intuitive ability over time, and pay more attention to what people say than to the subtle clues they give off that can tell us more about how they are feeling in general, whether or not they are being honest with us, and how overall trustworthy they are.

Over time, people often get used to being a certain way, and may not even realize that they've become chronically grumpy, angry or pessimistic.  It's like they get stuck in an emotional rut, and may not even realize the way they are coming across to other people. If animals and young children react negatively to you, it may do you some good to take stock of the vibe you're sending out. Being chronically "negative" can also have a negative effect on your health. 

Negative and positive vibes can "rub off" on you too, especially if you're a sensitive person.  If you spend time with a friend or acquaintance who is always very negative, and find that you end up feeling down, or angry, or depressed as a result, you would probably do well to limit the time you spend with them.

On another note, paying attention to the "vibe" can also be useful in health care interactions. You may wait for hours to see a doctor, and then even though they say nice words, you might sense that he doesn't really care about your well-being and just wants to finish with you and get on to the next patient. You may sense a similar vibe at the front desk - they behave politely, but you can tell that they're super-stressed and can't wait to get out the door themselves.

Most people will notice a significant difference between the vibe in a typical medical office and the vibe in a chiropractic office. Chiropractors tend to place a high value on the human component of their interactions with patients. Chiropractic offices strive to be a very welcoming environment.  It is not unusual to hear people say that their chiropractor's office "feels just like home" and that the staff "feels like family".

You can tell that your chiropractor is genuinely interested in both your health and your well-being. Dr. Greg Millar and Dr. Justin Walbom at Millar Chiropractic Clinics in Madison, Alabama know that it's important to take the time to really listen to your concerns and to make sure you're getting the service and attention you need. Chiropractic is a wholistic healing profession which recognizes that the quality of the doctor-patient relationship is an important part of the healing process

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Seedat S, et al: Life stress and mental disorders in the South African stress and health study. S Afr Med J 99(5 Pt 2):375-382, 2009
2Koetaka H, et al: Long-term effects of lifestyle on multiple risk factors in male workers. Environ Health Prev Med 14(3):165-172, 2009

Madison AL Chiropractors Tell You How to Get a Good Night's Sleep

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Ensuring Restful Sleep - Positive Self-Talk

A great way to establish the habit of restful sleep is to quietly talk to yourself a little before falling asleep. In essence you're talking directly to your subconscious mind, and the instructions you give your subconscious can go far toward ensuring a good night's sleep and a successful day tomorrow. Positive self-talk has been championed by renowned plastic surgeon Maxwell Maltz in his world-famous book, Psycho-Cybernetics, and by many leaders in the field of human peak performance, including Earl Nightingale, Napoleon Hill, and Norman Vincent Peale. You can say things like: I sleep through the night. I sleep deeply and well. I wake up relaxed, refreshed, restored, renewed, revived. I will have a great day tomorrow. I'll meet the right people and speak with the right people. Everything goes my way. I am healthy and well. I am healthy and well. You'll notice, after a few nights of brief, quiet positive self-talk, that you're falling asleep quicker and that your days are becoming much easier, much more enjoyable. Things are flowing your way. It's quite remarkable. Gratitude is also very important.  Consider keeping a gratitude journal and give thanks for your wonderful family, friends, job or career - everything you can think of for which you are thankful.  Writing them down will make you appreciate just how many blessings you have in your life.

Did you know that Americans spend more than $2 billion each year on sleep-aiding medications. Sleep is supposed to be a natural process. So why do so many of us have difficulty getting a good night's sleep? 

Daily stresses such as work problems, financial difficulties, and family challenges, can all keep a person up at night. We rehash what was said over and over again, or we endlessly review the problems confronting us. Then we start to worry even more as we notice the minutes and hours ticking away, wondering how we will be able to make it through our day with insufficient sleep.

One thing that may help is to write about the situation that is troubling you. Some people like to write in a journal before they go to bed, but some prefer writing their thoughts down less formally in a regular notebook they keep by their bed. It is very therapeutic to write down everything  on your mind, without censoring yourself. Just vent in your notebook and get it all out so you don't have to keep thinking about it. If you are upset with someone, write them a letter that you know you won't send just to lessen the emotional charge and let go of the conflict mentally. If or when you do communicate with the person involved, you'll be more centered and clear, and will likely experience a better outcome.

Sometimes it is less about venting and more about getting some ideas on the page so you can follow them up later.  Again, writing them down allows you to put it aside so you can let go of the cycling thoughts and get some rest.

While it's best not too eat too much before you go to bed, eating a snack that contains protein can help keep your blood sugar levels more balanced throughout the night for more restful sleep. Organic, whole milk yogurt is a good choice, or try a bit of organic turkey which contains tryptophan that can help make you feel sleepy. Avoid grains and sugar though, because that can spike your blood sugar and make it more difficult to fall asleep and stay asleep.

One of the best things you can do to prevent insomnia is avoid using full spectrum lights and keep whatever lighting you are using as dim as possible in the evening.  Himalayan Salt lamps are especially nice for this, as they give off a peaceful glow and healthful negative ions.  It is also important to avoid watching television just before bed, not just because the content can increase insomnia, but also because it emits quite a bit of blue light which can make your body think it is day time. Computer monitors also emit a lot of blue light, but there is a free program called f.lux which may make using a computer at night less likely to interfere with your sleep. Also, make sure your bedroom is dark enough, or wear an eye mask if you can't otherwise block out the light.

Not enough exercise also contributes to lack of restful sleep. When you're doing vigorous physical work, your body needs to recover. Sleep allows your body to repair and rebuild, getting stronger in the process. Regardless of one's stresses and worries, vigorous exercise makes a physical demand on your body that will put you right to sleep. If you're not exercising regularly, this strong physiologic need for deep rest is missing, and you'll likely be tossing and turning the night away.  But don't exercise too late in the day, as that can make it challenging to fall asleep at a reasonable hour.  People who commit to exercising first thing in the morning also tend to be more consistent.   If you wait until the afternoon, you increase the odds that something will interfere with your workout.  It's best to start off the day with a quick workout that leaves you energized and feeling good.

Avoid drinking water or other liquids for a few hours before you go to bed to prevent having to get up during the night.

Old, soft, lumpy mattresses are another potential sleep-disturber. But too-firm mattresses may also cause problems. A good mattress is supportive and comfortable - it "gives" in all the right places and provides a balanced, springy platform for a restful night's sleep.  Many people find memory foam or natural latex mattresses reduce tossing and turning and lead to a better night's sleep.  It may be more cost effective to just add a memory foam or natural latex overlay to your current mattress if it's in pretty good shape.  Look for a memory foam overlay that has a density of at least 4 lbs. or more per cubic foot. (If you like a very soft bed, 3 lbs. per cubic foot density may be okay, but may not hold up as well.)

Chiropractic care is another key ingredient for getting a good night's sleep. Gentle chiropractic treatment ensures that all your body's systems are communicating with each other and the right messages are getting through. Chiropractic treatment helps to optimize the function of your nervous system and the rest of your body.  It can also help to get rid of chronic aches and pains and therefore contribute to a much more comfortable and restful sleep. Dr. Greg Millar or Dr. Justin Walbom at Millar Chiropractic Clinics in Madison, Alabama will be glad to provide you with important information on customized exercise and nutrition programs that will help you continue to be healthy and well.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Richardson GS: Human physiological models of insomnia. Sleep Med 8(Suppl 4):S9-S14, 2007
2Lee YC, et al: Lifestyle risk factors associated with fatigue in graduate students. J Formos Med Assoc 106(7):565-572, 2007
3Li F, et al: Tai chi and self-rated quality of sleep and daytime sleepiness in older adults: a randomized controlled trial. J Am Geriatr Soc 52(6):892-900, 2004

Madison, AL Chiropractors Talk About How to Deal With Arthritis

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Arthritis Prehabilitation

The best way to deal with arthritis is not to get it in the first place. Osteoarthritis (OA) is not really a disease, it's much more of a condition. And in many cases, OA is a lifestyle-related condition. It is associated both with a long-term lack of activity and with being overweight. In the sense of "use it or lose it", people who spend most of their day sitting at a desk and/or working on a computer are at risk for developing OA of the neck, lower back, hips, and knees. These same people are at even increased risk if they're overweight. And to make matters worse, too much sitting causes negative changes in metabolism resulting in weight gain even for people who exercise regularly but sit for most of their day.  Avoid prolonged sitting by getting up at least every hour to walk around, stretch, or even dance or jog in place. Supple joints that go through an entire range of motion are doing what they're designed to do. Given the structure of modern life, we need to intentionally work our bodies to keep them healthy and well. This means regular exercise, incorporating more movement throughout the day, and it means eating smart to maintain our weight at a healthy level. What kind of exercise? Do what you like, do what you're interested in doing. Just be consistent and exercise three, four, or five days every week. And, every so often, vary what you're doing. Your body will let you know when it's getting bored. In addition, try increasing your movement throughout the day - walking to a nearby store instead of driving, or at least parking farther away from the door, gardening, raking leaves, taking the stairs rather than an escalator.  Every bit of exercise helps to keep your metabolism at an optimal level, preventing excess weight gain that will stress your joints over time.

Chances are, you either have some arthritis or know someone who suffers with it. According to the Center for Disease Control, arthritis is the leading cause of disability in the United States.  Approximately 47 million people have doctor-diagnosed arthritis and 17 million have arthritis-attributable activity limitations.

Osteoarthritis, the most common form, is a degenerative condition affecting the joints and the soft tissues around the joints ─ the associated cartilage, ligaments, and tendons. The most commonly affected areas are the spine, the hands, and the shoulders, hips, and knees. The pain of arthritis, the reduced mobility, and the lifestyle accommodations needed for pain avoidance can be very discouraging and may even lead to depression.

Many anti-inflammatory drugs are available for the treatment of arthritis, and in recent years many of these have been found to cause severe side effects. Vioxx is the most notorious of these ─ cardiovascular complications caused a worldwide recall of the drug. Celebrex, another well-known arthritis medication, was also found to increase the risk of heart attack and stroke at high doses.

Fortunately, there are several wellness-based treatment alternatives to long-term medication. These include exercise, diet, and in many cases, chiropractic treatment.

Exercise is critical in restoring mobility and, over time, in reducing pain. Persons with osteoarthritis often experience a vicious cycle of deterioration. Pain causes reduced mobility (pain avoidance), which (paradoxically) actually causes more pain, which causes further reductions of mobility. In time, the normal activities of daily living ─ getting out of a chair, opening a jar, bending and lifting ─ become a real challenge as the person struggles to avoid further pain.

So, restoring mobility is the most important factor in effective treatment of arthritis. Exercise ─ very gently at first ─ is the answer. Range-of-motion activities to get the joints moving again are very beneficial, including:
•    Arm circles
•    Wrist circles
•    Shoulder shrugs
•    Side-to-side bending for the lower back
•    Gentle knee bends
•    Ankle circles
•    Flexing and pointing the feet

Walking is one of the best forms of exercise for those with arthritis. Begin by walking one block, then two, then around the block. Walk five minutes daily for a week, then increase by a minute or two each day. Get up to 15 minutes of gentle walking, then begin to gradually increase your pace. The increased mobility will not only reduce pain, but also provide a cardiovascular benefit and improve one's ability to perform activities of daily living. 

Keep in mind that you don't have to do all 15 minutes at once to benefit from it.  You can take 2 or 3 shorter walks throughout the day and evening if you prefer.  This is especially helpful if you tend to be sedentary, as this helps reduce prolonged periods of sitting and the metabolic syndrome problems that go along with it.

If you are lucky enough to have access to a pool, swimming can be a great form of exercise that's easier on your joints.  Many recreation centers offer water aerobic classes for beginners to more advanced exercisers.  Other gentle exercise options include Yoga and Tai Chi.

Chiropractic treatment, in combination with an exercise program, may assist in restoring joint mobility and reducing pain. Gentle chiropractic manipulative therapy is designed to improve mobility of spinal joints. As spinal joint motion improves, pain lessens, and a positive cycle of return-to-function begins.

Ask Dr. Greg Millar or Dr. Justin Walbom about natural anti-inflammatory foods and supplements - such as Krill Oil, Boswellia, Ginger, Bromelain or fresh Pineapple, Tart Cherries (fresh, juice or extract,) Cayenne, Tumeric/Curcumin. and Astaxanthin - which can be a much safer pain-reducing option for many people with Osteoarthritis.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1"Prevalence of Doctor-Diagnosed Arthritis and Arthritis-Attributable Activity Limitation." CDC Morbidity and Mortality Weekly Report  55(40);1089-1092, 2006.
2Huang MH, et al: A comparison of various therapeutic exercises on the functional status of patients with knee osteoarthritis. Semin Arthritis Rheum 32(6):398-406, 2003.
3Suomi R, Collier, D: Effects of arthritis exercise programs on functional fitness and perceived activities of daily living measures in older adults with arthritis. Arch Phys Med Rehabil 84(11):1589-94, 2003.

Madison, AL Chiropractors Answer Your Questions About Back Pain

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

Your Family History

Back injuries are most often caused by various mechanical issues, and the tendency to get such injuries is not inherited. On the other hand, people do have family-related behavioral tendencies, and while these particular behaviors are not literally "inherited", they are often passed down through the generations. These are the various habits of daily living we learned from our families, that can become ingrained and may eventually contribute to back injuries. A lack of interest in sports or exercise, poor posture, and a tendency to be overweight can be some of the behavioral patterns we learned from our family. As adults it's important to become conscious of and evaluate these unhealthful patterns, and to take an active role in developing a new more positive set of behaviors that can increase our health and overall well-being. In addition to these habits we picked up from our family, we may also have various health challenges that include a genetic component which can make us more susceptible to back problems. Your chiropractic physician can help you identify such additional risk factors.

Have you ever wondered what the risk factors are for back pain? Why some people suffer from it and some people don't? What you can do to avoid being one of the millions of Americans who suffer from chronic back pain? Dr. Greg Millar and Dr. Justin Walbom of Millar, Chiropractic Clinics in Madison, Alabama can help answer these very important questions.

One major risk factor is related to exercise. We have all been admonished by health authorities to either "use it or lose it". If you fail to get regular exercise, your back muscles can become deconditioned rather quickly. When that happens, you are more vulnerable to the strains and sprains that can cause or contribute to back pain.

When your muscles are required to do work, they become stronger. Another related benefit is that exercise helps to "train" the tendons and ligaments surrounding your joints.  These are crucial joint-supporting tissues, and regular exercise increases their ability to withstand mechanical stresses and loads without becoming injured. Basically, when you engage in regular vigorous exercise, your body gets "smarter", stronger and more resilient, and you're less likely to suffer from those annoying back problems.

Another major risk factor for back pain is weak abdominal muscles. When you were a young kid in gym class, did one of your teachers tell you to "suck in your stomach"? As it turns out, that's not bad advice. Your abdominal muscles support the muscles of your lower back. If you commonly let it "all hang out" letting your abdominal muscles droop rather than keeping them activated and engaged, your abdominal muscles can become weak and deconditioned from this continual lack of use.

When this happens, your lower back muscles end up having to hold up the weight of your torso, without the normal assistance of your abdominal muscles. Your lower back muscles are not designed to for that. Their normal job is to help move your spine through its normal ranges of motion.  They're not designed to rigidly support your body weight without the assistance of your abdominal muscles. And if they're left as the sole support for your body weight, they will eventually give way under the continual excessive strain. The result is usually a very painful lower back injury.

Abdominal exercises are easy to do and don't take a lot of time. The key is to make sure that you actually do them several times a week, in addition to your other regular vigorous exercise. It is also very important to make sure to use your abdominal muscles as you go about your daily routine. Imagine these muscles are being pulled in and lifted up. Think of "activating" your abdominal muscles rather than tightening them. Your body will know what to do, once you've started adding consistent abdominal training to your exercise routine. You should also notice your posture improving as you get in the habit of keeping your abdominal muscles activated. Your body will breathe a sigh of relief at finally being properly supported.

There are other back pain risk factors that may also be found in your personal and family medical history. During your initial chiropractic visit to your chiropractor, they will ask you about surgeries and accidents you've experienced, and talk with you about any significant elements in your family history. For example, a surgery to remove your appendix or galllbladder or to repair a hernia may have weakened your abdominal muscles. Accidents involving a motor vehicle or a serious fall may have caused injuries that either healed incompletely or with soft tissue scarring, which can contribute to back pain.

Knowing about potential risk factors and taking appropriate action will help you have a healthier, stronger and more flexible lower back.

Millar Chiropractic - Madison AL
1908 Slaughter Rd. 
Madison, Alabama 35758
(256) 430-2700
http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Jones MA, et al. Recurrent non-specific low-back pain in adolescents: the role of exercise. Ergonomics 50(10):1680-1688, 2007
2Plouvier S, et al. Biomechanical strains and low back disorders. Occup Environ Med 2007 (in press)

Madison AL Chiropractors Talk About Getting Ready for Summer

Do You Need to Warm-Up and Cool-Down?

In the fitness field, there has been a long-standing debate about whether it's best to stretch before or after exercising.  The prevailing wisdom is that stretching is most effective after exercise, when your muscles are warm. Incorporating a thorough stretching routine into your post-exercise cool-down will help you to increase your overall flexibility. Of course, it's also helpful to do a small amount of light stretching as part of your warm up before exercise. This will help to prepare your muscles and joints for the exercise that will follow. Just be sure to pay close attention to what you're doing - stretching carefully and slowly - and making sure not to overdo it. Visualize your muscles lengthening while you gently stretch. So what is the best warm up, if your main stretching is performed during your cool-down?  You may choose to perform a lighter, slower version of the activity you will be doing.  For example walking and light jogging in preparation for a run. You can also do some light calisthenics such as walking lunges (stretching and warming your leg muscles) or perhaps some jumping jacks and arm rotations to help warm up your upper body too.

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP

Millar Chiropractic - Madison Al

It may not officially be summer yet, but we are certainly having summer-like weather. There's so many fun things to do during the warmer months - baseball, volleyball, basketball, tennis, golfing, biking, swimming, running, hiking, climbing, rollerblading, skateboarding, or perhaps just enjoying a leisurely walk in the park.

This is a great time to be outdoors and active. It's important to prepare for this increased activity to make sure we can continue to have fun all summer.

This is especially important for those who sit at a desk all week and can't wait to get started on Saturday morning. There you are first thing in the morning, out on the tennis court or the golf course, raring to go. Or out pounding the pavement for a three- or four-mile run.

What happens to many of us on these gung-ho Saturdays is a range of unexpected and unwelcome injuries - strained tendons, pulled muscles, tennis elbow, sprained ankles, or worse. These injuries are a big let down and may end up restricting our activities for several weeks, interfering with our plans for summer fun.

The solution is preparation. If you're in your mid to later twenties or older, the reality is that you now have to prepare your body for physical exertion. (Even if you're in your early twenties or younger, preparation is still a good idea.)

Getting some form of regular exercise during the week will prepare you for all your weekend summer fun. Regular exercise helps to train your muscles, ligaments, tendons and joints to do physical work. Exercise trains your muscles to support heavy loads, and trains your joints to handle mechanical stresses throughout their full ranges of motion.

The result of this regular exercise is that you're now able to do your activities and play your chosen sports full out. You're already pre-prepared by the exercise you've done during the week.

Now we don't mean to imply you can go out on the court and immediately start serving at 100 miles per hour, or that you can start your Saturday morning run at full speed.

It is still important to warm-up first, allowing your body to get into the rhythm of the game or activity. Your body will still need time to loosen up and get everything moving before you are ready to reach your peak performance. It is also equally important to do some appropriate cool-down activities afterward. This helps us improve flexibility and muscle tone, so that our skill level and sports performance continue to improve.

Chiropractic treatment is another important factor in making sure your body functions at peak performance. Dr. Greg Millar or Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama will also be happy to help you design an exercise program that is appropriate for your fitness level and will help you enjoy a summer of fun!

Millar Chiropractic - Madison AL

1908 Slaughter Rd. 

Madison, Alabama 35758

(256) 430-2700

http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Reinold MM, et al: Current concepts in the scientific and clinical rationale behind exercises for glenohumeral and scapulothoracic musculature. J Orthop Sports Phys Ther 39(2):105-117, 2009
2Sturnieks DL, et al: Exercise for falls prevention in older people. J Sci Med Sport February 18th, 2009

Madison AL Chiropractors Talk About the Nervous System and Innate Intelligence

By: Dr. Justin Walbom, DC and Dr. Greg Millar, DC CCEP
Millar Chiropractic - Madison Al

The Nerve System and Chiropractic Care

How is it that chiropractic health care can be so effective across so broad a range of conditions? One of the main reasons is because chiropractic focuses on optimizing the nerve system by normalizing its function. The nerve system directs and coordinates all the functions in your body. A properly functioning nerve system can help your body recover from many kinds of problems. Dr. Greg Millar and Dr. Justin Walbom of Millar Chiropractic Clinics in Madison, Alabama specialize in analyzing and correcting nerve interference, which in turn helps your body function more optimally. Chiropractic care helps to reestablish the free flow of information between your brain and the rest of your body. When the various systems of your body receive accurate information - on time and in the right sequences - they can do the jobs they were designed to do. The result is the full expression of vibrant health and well-being.

Dr. B.J. Palmer, one of the founders of chiropractic, used the phrase "Above-down, inside-out" to describe the inner workings of the human nerve system which connects the brain and spinal cord to all parts of the body, including cells, tissues, glands and organs.

This was Dr. Palmer's way of addressing the complexity of human physiology all at once. From a high-level viewpoint, he was describing how the central nervous system communicates with the rest of the body. One major conclusion is that the brain originates nerve signals that flow to the spinal cord and from there to the glands, organs, cells, and tissues - and is therefore the master controller of all the other systems. The cardiopulmonary, endocrine, musculoskeletal, and gastrointestinal systems are all ultimately controlled and regulated by activities within the brain. 

Dr. Palmer was also referring to the organizing intelligence responsible for all the operations of a living organism. This concept, referred to as "Innate Intelligence", was advanced by his father Dr. Daniel David Palmer.  Dr. B.J. Palmer expanded upon his father's work, and promoted the idea of Innate Intelligence as he helped the field of chiropractic become the second largest healing arts profession in the United States.

In this paradigm of "above-down, inside-out," the guiding, intrinsic force that maintains ongoing health and healing is Innate Intelligence. It is this inborn intelligence that knows precisely what each cell needs to meet its energy requirements and thrive. Innate Intelligence knows precisely how to create a new antibody to fight a previously unencountered virus or bacteria. Innate Intelligence knows how much insulin is needed to properly use the carbohydrates you consume. And on, and on.

It is clear that disorder within the nerve system can interfere with the body's ability to carry out the instructions of Innate Intelligence. Symptoms, pain, disorders, and disease result from such nerve interference. Chiropractic treatment helps the nerve system function optimally, thus helping to restore health and well-being.

Millar Chiropractic - Madison AL

1908 Slaughter Rd. 

Madison, Alabama 35758

(256) 430-2700

http://millarchiro.com/millarchiropractic-madisonal-chiropractor.html

1Nguyen LT, et al: Use of Complementary and Alternative Medicine and Self-Rated Health Status: Results from a National Survey. J Gen Intern Med Nov 5 2010 (Epub ahead of print)

2Millet JD: Progress in complementary and alternative medicine research: Yale Research Symposium on Complementary and Integrative Medicine. Yale J Biol Med 83(3):127-129, 2010

3Ahn AC, et al: Applying principles from complex systems to studying the efficacy of CAM therapies. J Altern Complement Med 16(9):1015-1022, 2010