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Debunking The Popular Myths About Chiropractic Part 2

debunked

Some of the links are embedded into the 
highlighted text and others are cited below.
To view part #1 click here.

#3) Chiropractic neck adjustments cause strokesStrokeBrain

            Yikes! This is a scary one and the people who spread this myth are counting on that. There are only a handful of studies that look at this, few of them by testing the anatomical or physiological aspects of the body necessary to scientifically prove a causative effect. Most of these studies come to varied opinions by simply looking at statistics and applying different forms of analysis. Since the estimated risk range is HUGE (1 in 5000 to 1 in 5 million {[i]} depending on who you read) we must carefully read the body of evidence in its entirety before we jump to conclusions, because a range this big is very suspicious and essentially tells us nothing. The most telling study that I have come across is from a Chiropractic school where the least experienced “doctors-to-be” practice on people. If there is any place that would run a high risk it would be in the schools. However Jaskoviak {[ii]} reported that not a single case of stroke occurred in approximately five million cervical “manipulations” at The National College of Chiropractic Clinic from 1965 to 1980.   Not one!

            Everything comes with a risk. That is a fact that cannot be ignored by anyone. Before I go into too much detail lets look at the supposed risk of chiropractic compared to other things that most of us do without giving a second thought. According to www.squidoo.com/oddsdying on the odds of dying:

HomerReeper2Stroke in the general population 1 in 23

Motor-vehicle accidents over-all 1 in 87

Complications of medical care 1 in 1,313

Fire in building or structure 1 in 1,451

Drowning while in natural water 1 in 2,370

Fall involving furniture 1 in 4,225

Storm 1 in 4,346

Struck by lightening in your lifetime (Est. 80 years) 1 in 5000

Drowning while in swimming-pool 1 in 6,258

Drowning while in bath-tub 1 in 11,042

Average of the insanely large range from “scientific” studies of chiropractic and stroke 1 in 2,497,500

            Now I am not statistician but I can’t figure out how the risk of dying from stroke being 1 in 23 in the general population and the absolute worse estimate for stroke due to a neck manipulation being 1 in 5000 can somehow show chiropractic to be dangerous. If anything it seems to show that we are more likely to drop on the sidewalk from a stroke than on a chiropractic table by thousands of times over. But then again, a chiropractic adjusting table is technically furniture and since that is statistically more dangerous than the adjustment from the chiropractor, it may increase the risk.

For the sake of argument though, let us pretend that the risk is around 1 in 5000. Think of how many chiropractors would have strokes victims in their offices since the average chiropractor delivers around 5200 neck adjustments a year. That averages out to at least one per DrSyringeyear per chiropractor. Think of how much malpractice insurance would cost for chiropractors if every chiropractor was causing one stroke per year! In reality medical malpractice insurance is at least 30x more expensive than chiropractic malpractice insurance. So if $$$ talks then chiropractors are at least 30x safer.

 

One of the major logical errors that we need to be careful of is mistaking correlation with cause and effect. For example, when the weather gets hot more people choose to drink lemonade. Since August is a hotter month in America the increase in lemonade consumption has a correlation to the month of August. However, it would be silly to say that it is the actual month of August that causes the lemonade to jump in peoples’ mouths. This is basically the same with strokes and Chiropractic. Most people who are in the early stages of a stroke start off having headache, shoulder, and/or neck pain. These are very common reasons for seeing a chiropractor. So these people, who are already in the process of having a stroke, walk into the chiropractic office and guess what follows. There may be an argument for a correlation with chiropractic and stroke but there is absolutely no scientific evidence that chiropractic adjustments causes strokes.
ThinkDangerous

The second logical error we need to be careful of would be to only read part of the information and then jump to a conclusion. The majority of the studies that show a higher risk than is reported in reality do not just look at chiropractors. According to Terrett ([iii]); “manipulations” administered by a Kung Fu practitioner, GPs, osteopaths, physiotherapists, a wife, a blind masseur, and an Indian barber were incorrectly attributed to chiropractors.” We must recognize that an MD, DO, or DPT can take a weekend course on “manipulation” then proceed to adjust everyone who comes into their office. However, chiropractors train for a minimum of three years to adjust correctly. This is a huge difference in the amount of training that each profession receives. Personally I would never let a medical doctor adjust me. I would also never let a chiropractor remove my appendix or prescribe me drugs simply because that is not what they are trained for and thus the risks go up.

Here is the bottom line, when all of the literature is read thoroughly; zero scientific evidence can be found that shows chiropractic neck adjustments causes strokes. This is simply a case of fear mongering. When the absolute worst-case scenario is about as likely as getting struck by lightning and in the best case we are 25x more likely to be killed by an asteroid, then chiropractic seems extremely safe by comparison.

[i] Chestnut J: The stroke issue: Paucity of valid data, plethora of unsubstantiated conjecture. J Manipulative Physiol Ther 2004;27;368-72. http://www.jmptonline.org/article/S0161- 4754(04)00054-5/fulltext

 

[ii] Jaskoviac P: Complications arising from manipulation of the cervical spine. J Manipulative Physiol Ther 1980;3:213. Not available online.

 

[iii] Terrett AGJ: Misuse of the literature by medical authors in discussing spinal manipulative therapy injury. J Manipulative Physiol Ther 1995;18:203. http://www.ncbi.nlm.nih.gov/pubmed/7636409

 

 

#4) Chiropractic adjustments hurt

Unfortunately, of all the myths I have discussed so far, this one is the most likely to be true. A good chiropractic adjustment will most of the time feel like a huge relief. However there are some factors that can make this myth true like:Ouch

1) The skill of the chiropractor at finding the right place to adjust

2) The severity of the subluxation

3) The skill of the chiropractor at delivering the adjustment

4) The ability of the patient to relax

5) How much pain the patient is in to begin with

6) How much dysfunction the patient has to begin with

A great chiropractor can make the most difficult adjustment easy and comfortable but a poor chiropractor can make the easiest adjustment very uncomfortable. It greatly depends on the skill of the chiropractor and how good of a relationship between the patient and the chiropractor. That is why when people ask me what to look for in a chiropractor I always start with the most important factor; How much do you trust the person with the chiropractic degree?

Your relationship with your chiropractor plays a big factor in how easy it is to relax right before the adjustment. Since you cannot control how the chiropractor adjusts the best factor you have in your control is your ability to relax. Stress:RelaxThe more relaxed your muscles are the easier it is for your body to correctly receive the adjustive force. This is why some chiropractors recommend receiving a massage before an adjustment. However I totally disagree. A good chiropractor should be able to place your body into a position that is easy to relax into and deliver the adjustment faster than your muscles can tense up. I feel it is laziness on the part of the chiropractor to recommend massage first. If the chiropractic adjustment restores the proper communication between our brain and body then it would make more sense to have your brain fully in charge of the muscles before trying to get them to relax with massage. Otherwise you will be fighting against the massage therapist rather than working together.CrabPinch

The next thing to remember is that there are multiple ways to accomplish something. It is your responsibility to let your chiropractor know that what they are doing makes you uncomfortable and you would like them to try it a different way. A good chiropractor should be able to accommodate this. Again, the more you relax the better so if you are being positioned in a way that makes it more difficult to let go then say something.

One last factor that is not in anyone’s control is the amount of pain that someone comes in with. The more pain you are in before the adjustment the more uncomfortable the adjustment might be but the more relief you will feel after. On the opposite hand, the more dysfunction someone has before the adjustment the more discomfort they might feel after the adjustment. Healing takes time and that time is not always comfortable. Think back to when you were a child if you experienced “growing” pains. Many times our brains will send us signals to tell us to ReduceSpeedslow down so our body can heal, grow, or reorganize. If our brain has been having trouble communicating with our body for a long time then after an adjustment, when the flow of information has been restored, the brain will have a better picture of how it needs to organize the body. Once it gets to work, many times, it needs us to stop stressing our body for a while and thus it triggers pain or discomfort to slow us down. One of my favorite chiropractic quotes; “Chiropractic is designed to help you function better not necessarily to help you feel better.” Now improved function will eventually lead to improved feelings but not always instantaneously. This is another reason that my family uses chiropractic to maintain function rather than to restore dysfunction after it has set in.

 

What are your thoughts? Leave a comment below – I’d love to hear from you.
– Dr. Tad

 

 

Debunking The Popular Myths About Chiropractic Part 1

debunked

Part 1

This will be the first of many post about some of the popular myths about chiropractic. What is fact and what is fiction? I am not sure how many post this will involve because the understanding about chiropractic is very muddled from inside the profession as well as from outside. If you are reading this and you want a specific topic covered please feel free to recommend it in the comments below. Also, since I am still new to blogging and have not figured out how to place references at the bottom, all of the references I use are linked to the highlighted words in the articles. Just click on the word and a new window should open up with the citation.

Here we go…

Myth #1) Chiropractors align your spine

This myth is very popular and propagated mostly by chiropractors who had limited anatomy and physiological spine-alignmentknowledge as they try to explain to the lay public what they were doing. While it is true that the vast majority of people who undergo chiropractic care do show significant improvement in “normal” alignment, chiropractors should not be taking credit for this. The alignment of our spine (posture) is a function of our brain, muscles, and connective tissue. Our brain’s job is to organize coordinated responses to adapt to the stress of gravity on our bodies during movement: our movements and/or the environment’s. A chiropractor can give the body a very specific force that helps the body remove mechanical causes of misinformation traveling along the nervous system. Only then can the brain utilize the correct information to improve alignment. The only way this is done is by the brain signaling for changes to take place in the cells that make up the tissues responsible for alignment in the first place. This means that the actual improvement is done in and by the person receiving the adjustment, not the chiropractor.

Brain2In fact the brain can utilize any outside force to improve alignment if that force is in the right place, at the right time, and in the right direction. However, it is MUCH more efficient to have an expert deliver the force rather than waiting and hoping that the right “accident” will come along. Many other professions such as massage and physical therapy can help the muscles and connective tissue change shape to support better alignment, but chiropractors are the only professionals trained to help the body remove the mechanical stress on the nervous system that causes maladapted tissue dysfunction in the first place. When your brain can freely communicate with your body YOU will correct improper alignment and posture. No one can move your body better than you, so don’t get duped into giving someone else this responsibility and power. Chiropractic can help you accomplish this but only you can actually do it!

Myth #2) Chiropractic is founded on pseudo-scienceTinHatArea

We can trace this myth back to the American Medical Association (AMA) directly. Before I get into that, though, I would like to give you a brief history of chiropractic and its founders. The use of spinal adjusting is more than four thousand years old with the first written records about it found in China around 2700 B.C. Many other civilizations have used spinal adjusting for thousands of years such as: Egypt, Greece and even some Native American tribes. This form of treatment has come in and out of favor with the different civilizations that had no interactions with each other, and so each can be said to have “discovered” it on their own. The same can be said for Daniel David Palmer (D.D. for short), although it has also been suggested that he D.D.Palmerdid have contact with bone setters and the founder of osteopathy prior to the following date:

In 1895 D.D. found a backbone out of place on the janitor for his office building named Harvey Lillard who had been deaf for 17HarveyLillard years prior. After two tries to “rack” the bone back into place Harvey’s hearing was restored permanently. After this, D.D. dedicated his life to studying why this happened the way that it did and taught others how to do it again. Although what he discovered was not new he did finally discover why, after centuries of anecdotal evidence, adjusting the spine positively affects health. He was way ahead of his time and like most geniuses was harassed and even jailed because of it. At this time in history, the mainstream medical profession was still bleeding people to get rid of “bad blood” and injecting them with mercury to “balance out the humors.” Meanwhile D.D. Palmer was writing and teaching about the nervous system being the master control system of the body and that the Innate (meaning inborn or born with)  Intelligence of the body used the brain as command central to organize all of the cells of the body to work together. He stressed the importance of proper “tone” of the nerves and position of the tissues that surround them in the body. Palmer proposed a unique theory about the nature of health/disease and gave credit to the role of the patient’s body and its innate healing ability, rather than doctors’ treatments, as the key to health and healing. This made him many enemies in the medical community.

As Chiropractic began to grow and become more scientifically validated, the medical community began to organize and attack anyone outside of their control claiming that they were the only ones with scientific validity behind their treatments and all others were “quacks.” Chiropractors by the hundreds where routinely jailed for practicing medicine without a license. The amazing thing is that most of these jailed chiropractors were released after their patients protested in front of jails and court houses across the country, only to be arrested again for the same false charges days or weeks later.

Eventually chiropractic was legally recognized as a separate and distinct profession from medicine, thus protecting chiropractors from these types of false charges. The medical community did not give up, however, and in the 1960’s the AMA created the Committee on Quackery to “contain and eliminate the Chiropractic profession.” Mountains of propaganda against chiropractic were distributed and medical doctors were discouraged from working with chiropractors upon threat of loosing their licenses.

HealthJusticeIt was not until the late 1970’s that a lawsuit was filed against the AMA and 11 other medical associations, which came to be known as “The Wilk Trials”. After almost 10 years of court battles the decision was handed down and a ruling was made. The court found that the AMA and its members were guilty of “participating in a conspiracy against chiropractors in violation of the nation’s antitrust laws.”

Even though the AMA was forced to stop sending out propaganda and refusing medical doctors the right to work with chiropractors, the damage had been done. Still today there are many people, including medical doctors, thatChiroPubMedResults continue buy into the myth that chiropractic is pseudo-science. The funny thing is that there are literally hundreds of studies proving the efficacy of chiropractic published in peer reviewed medical journals, but still, this myth remains.

While it can be argued that chiropractic was founded on incomplete science, due to lack of anatomical and Anatomyphysiological knowledge during the late 1800’s, to say that it is or was founded on pseudo-science is blatantly false. Even today we do not fully understand exactly how the nervous system works and interacts with the other systems of the body. So we can definitely argue that today’s entire health care system is based on incomplete science. And it is a safe bet that future generations will look back and laugh at the way we describe things just as we look back on previous generations’ language, wording, and understanding. This is where most people who propagate the myth of chiropractic pseudo-science make their points, reading the historical words but refusing to find out what the author was attempting to describe. Just because our understanding has increased does not mean that previous generations were wrong. We just have more information today, and all of that new knowledge has added to the scientific validity of chiropractic no matter what words the founders used to describe why people function better after a good adjustment.

What are your thoughts? Leave a comment below – I’d love to hear from you.
– Dr. Tad

Click here to read Part 2

7 Steps to Finding a GOOD Chiropractor

Not all Chiropractors are created equal. From an insider’s perspective (my husband is a Chiropractor, and we are close friends with many other DC’s who practice differently), not every chiropractor is right for everyone. You may have never seen a Chiropractor before, or you are looking for a change in DC. Either way, to find the right Chiropractor for you, follow these easy steps.bjpalmerstamp

  1. Ask Questions. You know what you want, either in results or in a Chiropractic method. Call around to different DCs, ask questions. If you know a Chiropractor from another location, call them and ask if they know someone in your area. You can also ask for recommendations online in forums, like on Facebook, or read reviews on Yelp.
  2. Vitalistic vs Mechanistic. This is where philosophy comes in. The founders of Chiropractic, B.J. Palmer and his father D.D. Palmer both gave full credit to the innate intelligence that runs every cell of your body.
    “The power that made the body heals the body.” – B.J. Palmer
    This is vitalism: the theory that the origin and phenomena of life are dependent on a force or principle distinct from purely chemical or physical forces. Mechanism focuses solely on the nuts and bolts of physical reality and nothing beyond.
  3. Look for integrity. They have to be practicing what they preach. Ask them who they get adjusted by and how often.
  4. They acknowledge the importance of other healthcare professions, such as massage, nutrition, physical therapy and medicine when needed, but do not try to offer these services themselves. A Jack Of All Trades is a master of none.
  5. Insurance shouldn’t be a factor in how you’re adjusted. Make sure their recommendations in terms of treatment has nothing to do with how much your insurance will pay. If they say, “your insurance covers 24 visits, so we’ll give you 24 visits,” that obviously isn’t meeting your need. Make sure they are considering what YOU need & want while using Insurance as the tool (not the determining factor) that it is.
  6. Subluxations: A DC should know what it is, how to find, how to correct and when not to adjust. A subluxation is a bone or joint that is causing unnecessary mechanical stress on the nervous system. A DC should be able to find them, and correct only subluxations. Not all misalignments are subluxations. Many times the body will “misalign” when it’s compensating for a problem in another area. This compensation is a normal and healthy response to keep the body functional when the problem is present. If a chiropractor adjusts a misalignment without addressing the problem, a persons body will just misalign right back out until the compensation is no longer necessary.
  7. You’re the healer, not the Chiropractor. Your body built itself from a single cell and knows how to heal. In fact, you’re the only one that can heal you. All the chiropractor can do is help reduce and eliminate mechanical interference in the nervous system. This allows for your body to heal more easily. It’s important for your chiropractor to know this in order to allow your body to do what it does best.

7 Steps to Finding a GOOD Chiropractor

 

Dr. Tad, The Roadie?

Dr. Tad, The Roadie?

Dr. Tad came out to Denver to adjust a band and their crew before their show. Zoey helped out too!

Dr. Tad says, “our bodies are made to move. When you pin a body up in a small space for an extended period of time (traveling), this is a big stress on the body. It’s nice to let go of some of that with an adjustment.”

Does your crew include a Chiropractor or do you have one at each stop of your tour?

Why practicing good posture is NOT important.

If some of you are reading this and scratching your head as to where the heck do I get off saying that practicing good posture isn’t important, hear me out first. Naturally having good posture is a sign of a healthy functional brain and body. Posture is supposed to be a subconscious product of good proprioception (meaning your brain knows where your joints are in space), balance, coordination, and muscular function. Poor posture is a symptom of one or all of these areas being weak. Thinking that we can change our posture by consciously moving our body into the position we think it should be in totally misses the underlying problem.

Since having perfect posture is a sign of perfect balance and coordination, if we want to have good posture (and all of us should strive for that goal) then we have to start at the source.

DrTadSchexnailder 5
If you have to sit all day sit on a ball…preferably outside. LOL

DrTadSchexnailder 41. Work on your balance. Please refer to my previous blog post about balance, but to sum it up; Balance is the foundation under the neurological function of coordination. If you want the coordination of good posture then balance must be practiced and maintained. Just so you know that I am practicing what I preach; nearly every day I stand on a fit-ball and do slow steady squats. I am currently working on the ability to stand and squat on the ball with my eyes closed.  I also practice on a wobble board with my eyes closed and when I sit to write these blogs it is on a fit-ball.

DON'T stretch the areas of your body that stay stretched all day.
DON’T stretch the areas of your body that stay stretched all day.

2. Stretch, but think first! Stretching is good only if the muscles you are stretching need to be elongated. For instance, if your job requires you to sit all day then stretching your back, buttocks, top of your hips, back of your neck and shoulders is counter productive. They get stretched all day long!

DrTadSchexnailder 8

Instead, think about the muscles that are shortened by sitting with your arms in front of you like the front of your hips, your chest, your stomach, the front of your neck, the back of your knees. These are the muscles that need to be reminded to lengthen while the opposite muscles that need to be compress and shorten.

 

DrTadSchexnailder 9

3. Relax and do it regularly. Get a massage, meditate, or join a yoga class. Remember, every muscle has an opposite in the body. When one moves its opponent must relax in cooperation. Relaxation is the key to efficient effective movement as well as strength and flexibility. If you are fighting your opposing muscles plus gravity then you will not be able to maintain good posture. Relaxation is a practice and unless we do it regularly we can’t expect to do it well.

4. Practice good breathing techniques. Take slow deep breaths all the way down to your belly button. Short shallow breathing is a contributing factor not only to poor posture but also to neck pain, shoulder pain, memory loss, and anxiety.

5. Get lots of rest, exercise, water, and sunshine. Without these, depression is sure to follow. Anyone can spot a depressed person by their posture: shoulders forward, head down, slouching. Never underestimate the effect emotions have on our body. Set yourself up for emotional health by keeping yourself active and passionate about life. Thinking positively is good but it is hard to do so in an unhealthy body.

Fats

6. Feed your brain. Eat lots of healthy fats and proteins while eliminating artificial colors, sweeteners, and preservatives.

7. Get regularly checked for subluxations by your chiropractor. A subluxation is a joint that is slightly chiropractic_symbol_fwdisplaced or moving in a way that causes distortion of the information coming to or leaving the brain. Unless you can move one back bone at a time then you might need some help. Your chiropractor is specially trained to do just that. Due to the amazing adaptation ability of our bodies, subluxations usually go unnoticed until they build up to the point where our bodies start to get overwhelmed. Don’t wait for the symptoms of pain or disease. Get checked and adjusted (if need be) BEFORE it causes dysfunction in other tissues.

8. Balance your brain. This is possibly more important than practicing balance with our body. A happy healthy brain increases the likelihood that we will have a happy healthy life AND body, since the brain controls the body and all. Do a cross crawl exercise where you move your arm and opposite leg in unison (Such as Right arm, Left leg). Work out both hemispheres of the brain like doing math or cross words for the left hemisphere and doing creative writing or dancing for the right. There are lots of new web sites out there that turn brain exercises into games.

Remember that posture is a symptom of brain function. Don’t focus on the symptoms and ignore the problem. As with anything health related, start from above down and from inside out.

Much Love and always stay adjusted, my friends!

Dr. Tad

Balance ~ A foundational component of your health

So this is my first official blog post. Yay! I can think of no other topic more relevant or foundational in correcting many of the problems our society faces today.

DrTadSchexnailder 2Most of the time when we read something about balance, it mostly has to do with making sure our lives are balanced, our activities are balanced, our thoughts are balanced, our relationships are balanced…. All these are all good things to do, no doubt. However none of these will be accomplished without first addressing the system that controls ALL functions of our body, the nervous system.

The more we practice our balance the more we continue to reinforce proper brain function as well as communication in our nervous system. As a child develops, the higher potions of their brain matures after and in direct relation to the ability to balance. Balance develops first! Connect the dots: keeping our balance strong will keep our coordination and brain function strong for as long as possible.

How to keep physical balance strong:

  1. Make it fun! Any chance that we have to walk, run, jump, bounce, or wiggle should be taken and done with joy and curiosity.
  2. Do more things bare foot. It is a work out for our feet. Our feet are really important for balance and posture of the whole body. Relying on arch support in shoes too often eliminates the need to use our foot muscles. As muscles go; use it or loose it.
  3. Sit less but if you have to sit make it a challenge. You can sit on a fit-ball, an inflatable cushion on your current chair, OR you could rearrange your work space to be able to stand rather than sit
  4. Do things with your eyes closed. When we practice balance with our eyes closed we are relying only on the information sent to our brain from our muscles, joints, and inner ear. If all of these are strong then we will never have to worry about falling or injuring ourselves in regular everyday activities.
  5. Pick up your toes. Keep all of your weight between your heels and the balls of your feet so that your toes are free to move.DrTadSchexnailder 9 Test yourself; when you think about it while you are standing, wiggle your toes. If you have to shift your weight to do so then you know you are off balance.
  6. Practice relaxation. When one muscle tenses, the opposing muscle has to relax in order for you to move in any way. True balance and strength are 50% relaxation.
  7. Feed your nervous system and your muscles. Talk to a nutritionist about healthy fats and proteins that are vital for brain health. Eliminate excess sugar, artificial colors, artificial flavors and preservatives as these are toxic to the brain and nervous system. Some simple suggestions are raw nuts, avocados, coconut oil, olive oil, fresh organic free range meets and eggs, lentils, quinoa, and a big serving of raw organic vegetables on a regular basis.
  8. Stretch. Can you touch your ear to your shoulder without raising your shoulder? If you can’t then start stretching. Lateral bending is important for  healthy spinal curves which are vital for balance and posture.
  9. Get other people involved! We are social creatures and we need human interaction. Get a massage, stretch with some friends, challenge your kids to a balance contest, or join a yoga class. Do something for your health that involves other people and you will be surprised at how fun it can be.
  10. Get adjusted by your chiropractor.  Keeping all of your joints moving properly is an important part of brain health, balance, and posture.

Much Love!

Dr. Tad


What are your thoughts? How do you practice balance? Leave a comment – I’d love to hear from you!

Work Out While Preventing Injuries -Part 1 of 3

This series of blog post is intended to give the basic principles of a healthy workout to prevent injury in the short and long term. Whether you are a hard core gym rat or you just decided to take some steps toward greater health this will help you out. I am laying out the principles — NOT telling you what or how to do things. There is no perfect workout for everyone but if you follows these principles and apply them to the workout that you choose, then you will not only get the maximum benefit but you will also save yourself from getting hurt.

If you take nothing else away from this series take this: THINK!!!!- Any workout starts in the brain and the body follows.

brain_exercise_pain_relief

A muscle, no matter how strong, is useless if the brain cannot fully control it in the way it was designed to function. A balanced brain leads to a balanced, functional body that looks and feels great.

Unfortunately most people follow what is commonly called “gym-science” in which the biggest guy at the gym must know the most science. This is flawed because, with a few exceptions, body building is a very unhealthy sport. Having lots of overdeveloped muscles leads to more problems and less functionality in the long run. Work out for function not vanity. The healthier you are on the inside the better you will look on the outside. As chiropractic philosophy states; health flows from above down and from inside out.

  1.  Work out your connective tissue before your muscles.  Ligaments and tendons take 3x as long as muscles to strengthen. That is why strains and sprains are the most common reason people stop activity. So especially when you first start to work out do low weight and high repetitions for a few months before you even think about lifting heavy weights. The saying “go heavy or go home” is a fantastic way to get hurt, so you will likely have to actually “go home” for a while.
  2. Spend at least 10 minutes to warm up and cool down with dynamic stretching before and after each workout.  Dynamic stretching means you move your joints only with the muscles that are supposed to move them in a rhythmic motion. Static stretching where you push a joint till you feel a stretch and hold it there for 10 to 15 seconds is OK but only AFTER a workout. If you take a joint and push it passed the normal range of motion before workout then you are setting yourself up for an injury.  To get the benefits of dynamic and static stretching add yoga to your workout. But keep in mind that it is a workout in and of itself. So on yoga days don’t go out and lift heavy right after a long session.
  3. Work out your extensors 2x as much as your flexors and stretch your flexors 2x as much as your extensors.  musclesFvsEFlexor muscles pull our arms and legs toward the center of our body and they pull the center of our body into a fetal type position.  Extensor muscles, on the other hand, pull us into an upright posture and pull our arms and legs away from the center of our body.  Now most things we do in this society involve sitting in a flexed posture or reaching down or in front and thus use our flexors.  Does it really  ake sense to continue to work out our flexors since we use them so often in every day activities? Think about this; babies are born being flexor dominant and develop their extensors in conjunction with the frontal cortex of their brains, where our ability to reason occurs.  As adults, our extensors are supposed to be stronger than our flexors and our frontal cortex is supposed to be stronger than the lower, more animalistic centers of our brains. There is a reason that the stereotypical “meat head” has a low IQ and is easily angered. (If you would like to do more research on the connection between upright posture and brain health look up Dr. Uner Tan Senior Researcher, Department of Physiology, Medical School, Cukurova University, Adana, Turkey. You can start with this interesting PDF @ http://xa.yimg.com/kq/groups/2051587/214865967/name/REFLECTIONS+OF+A+SCIENTIST.pdf%20)  Regardless of what you start out with, over developing the flexors will lower the ability to reason and increase the likelihood of emotional reactions. Our flexors are mostly on the front of our body from the waste up and on the back of our legs below our butt. Our gluts, butt muscles, are one of the most important extensors to work out. So think about what position your body spends most of the day in, then work out in ways that oppose that position. For example; if you sit at a computer most of the day it would be wise to work out doing squats, lunges, rows, and pull-ups. Avoid doing sit-ups, bench press, and bicep or leg curls. Take extra time throughout the day to stretch your chest, biceps, front of your hips, and the front of your neck.
  4. Balance is the key to correct technique and posture. Here is the hard truth to swallow for most guys who want to lift heavy weights: If you can’t lift the weight while balancing on a fit-ball, Bosu-ball, or wobble board then, no matter what your posture looks like on the ground or sitting, you can’t lift the weight correctly. When you lift weights while balancing you eliminate the use of your core muscles to move the weight because they are fully engaged in their real job, balance, which is really correct posture. This leaves only your outer “movement” muscles to lift the weights unassisted. So not only are you working your core muscles the way they are supposed to be worked but you are also getting the maximum out of the muscles you are targeting with the lift, even though the weight will be necessarily lighter in the beginning  It is hard to have bad posture when you are standing on a fit-ball. No one should do any exercise while sitting EVER because it requires no balance!

Stay tuned for part 2 where we will talk about how much exercise you really “need” and how to accomplish your work out goals most efficiently.

As always… Much Love and stay adjusted, my friends!

Dr. Tad Schexnailder DC

Vitalistic Chiropractor

Work Out While Preventing Injuries – Part 2 of 3

This is the 2nd post in a series on general workout principles, that if followed and applied to the workout you choose, can prevent many injuries both acute and chronic.  Again the most important principle is for you to THINK!!!  Remember to do your own research and make sure that your goals are achievable and simple.Einstien

“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch  of genius and a lot of courage to move in the opposite direction” –Albert Einstein

5) Stick to functionally based exercises. Most people will never have to push a weight off of their chest outside of the gym but everyone will need to push themselves off of the floor at some point. Bench-press is a useless exercise for anything other than vanity. Push-ups, as with most closed-chain exercises, are a much better exercise that not only improves your strength but also your ability to move your body. That is what your muscles where designed to do, to move your body not to move the things outside of your body. A closed-chain exercise is where your body is free to move and your extremities are planted as in squats, push-ups, and pull-ups. Open-chain exercises keep your body still and your extremities move weights as in leg press, bench press, and lat pull downs on a machine. Multiple scientific studies have been done on the benefits of closed-chain exercises over open-chain.

ClosedKineticChainExerciseBook

“Closed-chain exercises have been shown to require graded, coordinated and sequential muscle activation to govern joint movements; co-contraction muscle activation to govern stability; and emphasis on proprioceptive feedback to initiate and control the muscle activation sequence. Thus, from a functional prospective, they are more beneficial…” — Hyde TE, Gengenbach MS. Conservative Management of Sports Injuries. Sudbury, MA: Jones and Bartlett Publishers, 2007:73  Its really just common sense, functionality is much more important than looks or the ability to throw heavy weights around for the average person, with the exception being athletes and models. Here is a link to a great book for those of you who want to do more research… http://books.google.com/bookshl=en&lr=&id=8iza_h84kBYC&oi=fnd&pg=PR7&dq=closed+chain+exercise+benefits&ots=mOFu4DXzEc&sig=a7DOLAF9pmCZRrgDbHXjYctAmHA#v=onepage&q=closed%20chain%20exercise%20benefits&f=false

6) Work out smarter not harder.  This is a link to a fascinating documentary that explores the research on exactly how much exercise is really needed to accomplish the health benefits of exercise. Insanely interesting, short documentary!!!

http://www.bbc.co.uk/news/health-17177251

For those of you who want to workout longer than 3 minutes here is the basic idea; intensity matters. If you can work out longer than one hour then your workout is not intense enough, unless you are a professional athlete who works out for a living. Make your workout count, stay focused, and squeeze every second out of your workout that you can then spend the rest of your day with friends and family or relaxing.

7) Know your goals and how to accomplish them. Do you want to trim down and tone up? Don’t just do cardio!!!A beautiful asian woman doing push up at a beach The stereotypical “cardio” workout is great for a warm up or cool down but that is about it. Weight training is the best for trimming up and toning. Plus weight training IS cardio. Try it without increasing your heart rate, it won’t happen! Cardio may burn calories at the time you do it but weight training increases your metabolism long term so you burn more calories all day long. Ladies, don’t worry,  if you do light weight and high repetitions you will never “bulk up” unless you take something to change your body chemistry. The key is to use a weight that is heavy enough to fatigue you to failure after around 15 to 20 reps and do about 2 to 3  sets with a very short rest between sets. Actually it would be better to not rest but to immediately move on to work out another part of your body between sets. This is called circuit training.

Incroyable HulkDo you want to get stronger? Start with core exercises and use explosive movements. After preparing your connective tissue for a month or two begin using weights that are heavy enough to fatigue you to failure after only 3 to 5 repetitions and do this for 5 to 7 sets with a few minutes rest between each set. It would be best to start with your own body weight and then move to weights while on an unbalanced surface (a Bosu ball or wobble board) to promote better posture and proper core activation. Remember if you can not lift the weight while on an unstable surface then you do not have the core strength to lift it properly while on the ground.

Muscular-Squirrel

Do you want to get larger muscles? Look into muscle confusion workouts. The basic concept is to get your muscles to work in all possible directions so you strain every fiber possible. Work with a weight that will fatigue you to failure after 8 to 10 reps and do 3 to 5 sets with a short rest period between.

Remember that the goal of weight training to fail. You want to work your muscles to the point that they can not do any more, rest, and repeat. Change the weight, number of reps, sets, and rest time to accomplish different goals. The best advice is to find an athletic trainer or very educated personal trainer to help you create the ideal work out plan for your individual body.

Fats8) Get good nutrition. It is about quality not just stuffing protein powder into your body. If there are not the correct enzymes present to break down and absorb the protein then it does not matter how much is taken. There are A LOT of marketing ploys out there selling crap that is very harmful to your body but promises “results.”  Don’t get taken advantage of by catch phrases or fancy packaging.  Real food can not be beat!  The best advice is to see a nutritional expert and make sure you are not only taking the proper vitamins, minerals, nutrients and enzymes but they are also in the correct ratio with the correct amount of water for your individual body type.

Spine1

9) Make sure your spine is aligned. If even one of your spinal vertebrae is slightly misaligned then every one above and below it must shift to compensate. Our bodies are not compartmentalized, they are complete integrated systems.  It is called the kinematic chain and if any link is weak then the whole chain is weak. Chiropractors are specifically trained to find the weakest link and help it into a position that strengthens the link and the whole chain. No exercise can be done correctly if even one spinal joint is even slightly misplaced.

If you missed part one here is a link-   https://organiclivingchiropractic.com/2013/04/23/work-out-while-preventing-injuries-part-1-of-3/

Stay tuned for the last post in this series where we will define a simple and easy exercise routine specifically designed for people who sit at a desk or in the car regularly through out the day.

In the mean time, what are your thoughts on this series so far? What have been your experiences in exercising?  I’d love to hear from you: leave a comment!

As always Much Love and  stay adjusted, my friends.

Tad Schexnailder DC