Westport Chiropractor describes intermediate neck exercise

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

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Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercises that you can do at home with no equipment.

It works the multifidus, erector spinae, transverse abdominus, oblique muscles.

The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.

Extend arms above head flat on floor.

Activate core and lift knees above hips and maintain a 90/90 hip and knee position.

Activate core.

Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.

Pause momentarily.

Return to start position, alternating sides.

Core activation should be maintained throughout entire exercise.

Repeat for recommended repetitions and sets.


© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Body: Here is a simple exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.

The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.

Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Involves no equipment.

This exercise works the abdominal, oblique internal/external, iliopsoa muscles.

The purpose is to increase abdominal strength and muscular endurance.

The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.

Lift knees so that a 90º position is attained at hip and knees.  Place hands beside ears.  Activate core.

Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

© 2005-2010  WebExercises, Inc., Patent Pending, All Rights Reserved.

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Propper Chiropractic – If your child is a football player, there is research that you should know and sincerely pay attention to. The rate of concussion for young athletes ages 8-13 shows that the number of concussions has doubled in the past few years. It also states that any indication of head injury of any degree warrants extreme caution. It is recommended that an athlete be pulled from game contact for at least one day even at the slightest sign of head trauma. The severity of concussions and the long term effect on the brain are being studied and there is significant cause for concern for athletes playing football. If your child does play football, (Baseball, basketball, hockey, etc.,) or any contact sport, make sure that they are being checked periodically for proper spinal alignment to ensure maximum neck and back safety while playing contact sports. You can go to the link below for more on this subject. – Propper Chiropractic

Here’s the link, http://www.ksbw.com/news Search:concussions

Propper Chiropractic – We’ve Got Your Back.

Dr. Adam Propper, D.C.

A question is often posed by people considering Chiropractic care or Physical Therapy for treatment of a herniated disc and low back pain.

A question often posed by people with low back pain is, “Do I try a Chiropractic solution or will stretching and Physical therapy bring faster relief?” A recent study of 235 people with low back pain and leg pain that traveled to the lower leg revealed a clear result: The group was divided in to two study groups. One group received Chiropractic adjustments in the form of Flexion-Distraction. A gentle hands-on technique done by the doctor that reduces disc pressure and nerve impingment. The second group did exercise and persued physical therapy. Participants were followed for one year and completed periodic questionnaires to assess their pain levels, dysfunction and progress.

While both groups reported improvements, the Chiropractic group reported significantly lower pain scores (less pain and improved function) than the the group that persued Physical Therapy. The research author’s conclusion? Over the course of a year, Chiropractic Flexion-Distraction Adjustments were found to be more effective in reducing low back pain and dysfunction than Physical Therapy.
Link http:/www.chiropracticreasearchreview.com/crr/article.

Dr. Adam Propper of Westport CT, is Certified in Cox Technic. Cox Technic of Flexion-Distraction and Decompression is a hands on gentle approach to the reduction of herniated disc conditions causing back, neck, arm and leg pain. Disc herniation of the low back can cause severe and painful Sciatic leg pain, while herniations in the neck can cause headaches, arm and shoulder pain, weakness, numbness and tingling. Dr. Propper applies Cox Technic which is a non-hospital, non-surgical, well researched, hands on chiropractic spinal adjusting method for decompressing the spinal nerves and treating spine pain. It gently drops the disc pressure, restores normal range of motion and spinal function, and relieves pain gently. Dr. Propper’s approach is done by hand as opposed to applying mechanical traction. The advantage of skilled hands-on adjusting is a more specific, comfortably controlled and custom made adjustment done on a special table that takes only a few short minutes and is specific to the exact problem of each patient.

CoEnzme Q10 is a co-factor the fights free radicals and restores energy balance to the body. It is a celebrated nutrient and essential for overall cardiovascular function and muscle function. For those who take Statin drugs for high cholesterol it is a must. Statan drugs block CoQ10 and can result in weakened muscle function. The Heart muscle which relies on large continuous production of ATP (Adenosine Triphosphate) for power, has the highest concentration of Mitochondria in the body. Mitochondria are the energy factories of the body and produce ATP. They rely on CoQ10 for production of ATP. Statins inhibit this metabolic process and can result in muscle pain and cramps. CoQ10 also helps regualate cholesterol levels. Ubiquinol is what is called the reduced form of CoQ10. It is available at any good health food store and is the best available form of the Co-enzyme used today.
If you take Statins it is a must that you take CoQ10. Consult your doctor about CoQ10.