Sunday, February 26, 2023

How your muscular system works - Emma Bryce


Each time you take a step, 200 muscles work in unison to lift your foot, propel it forward, and set it down. It’s just one of the many thousands of tasks performed by the muscular system: this network of over 650 muscles covers the body and is the reason we can blink, smile, run, jump, and stand upright. So how does it work? Emma Bryce takes you into the body to find out. 

Lesson by Emma Bryce, directed by Viviane Leezer.

707-429-4861
258 Sunset Ave
Suisun City, CA 94585
Website

Thursday, February 23, 2023

Other Tips : The Secret of Good Posture


“Stand up straight! Don’t slouch!” How many times did you hear those scolding words while growing up? Maybe more times than you would like to remember.

Behind those long forgotten words lies a very valuable and surprisingly simple message: Good posture is important because it helps your body function at top speed. It promotes movement efficiency and endurance and contributes to an overall feeling of well-being.

Good posture is also good prevention. If you have poor posture, your bones are not properly aligned, and your muscles, joints, and ligaments take more strain than nature intended. Faulty posture may cause you fatigue, muscular strain, and, in later stages, pain. Many individuals with chronic back pain can trace their problems to years of faulty postural habits. In addition, poor posture can affect the position and function of your vital organs, particularly those in the abdominal region.

Good posture also contributes to good appearance; the person with good posture projects poise, confidence, and dignity.

The Anatomy of Good Posture
To have good posture, it is essential that your back, muscles, and joints be in tip-top shape.

Your Back. A healthy back has three natural curves: a slight forward curve in the neck (cervical curve), a slight backward curve in the upper back (thoracic curve), and a slight forward curve in the low back (lumbar curve). Good posture actually means keeping these three curves in balanced alignment.

Your Muscles. Strong and flexible muscles also are essential to good posture. Abdominal, hip, and leg muscles that are weak and inflexible cannot support your back’s natural curves.

Your Joints. Hip, knee, and ankle joints balance your back’s natural curves when you move, making it possible to maintain good posture in any position.

A View of Good Posture
Good posture—when you are standing—is straight vertical alignment of your body from the top of your head, through your body’s center, to the bottom of your feet.

From a side view, good posture can be seen as an imaginary vertical line through the ear, shoulder, hip, knee, and ankle. In addition, the three natural curves in your back can be seen.

From a back view, the spine and head are straight, not curved to the right or left.

The front view of good posture shows equal heights of shoulders, hips, and knees. The head is held straight, not tilted or turned to one side.

Poor Posture
Poor posture distorts the body’s proper vertical alignment and the back’s natural curves.

Good posture only has one appearance, but poor posture comes in many unattractive styles.

Check Your Posture
The best way to check your posture is to receive a thorough postural evaluation from a physical therapist. Physical therapists have special skills to evaluate and treat postural problems.

To determine if a professional evaluation may be necessary, you can evaluate your own posture to some degree. For this you need a wall and a full-length mirror.

To check for normal curves of the spine, stand with your back to a wall, heels about three inches from the wall. Place one hand behind your neck, with the back of the hand against the wall, and the other hand behind your low back with the palm against the wall.

If there is excessive space between your back and the wall, such that you can easily move your hands forward and back more than one inch, some adjustment in your posture may be necessary to restore the normal curves of your spine.

You Can Improve or Maintain Your Posture
The best way to improve or maintain your posture is to always practice good posture, when sitting, standing, or moving.

Practicing good posture is not always as easy as it sounds, especially for some of us who have forgotten what good posture feels like. The following two exercises can help bring back that good posture feeling.

Tips for maintaining good posture while sitting:
  • Sit with back firmly against chair; chair should be low enough to allow placement of both feet on the floor with knees slightly higher than hips.
  • Keep your head up and avoid leaning forward. If you work long hours at a desk or typewriter, keep your chair close-in to the desk top to help maintain your upright position. If you feel your low back arching forward while sitting, cross your legs or put your feet up on a stool.
Other Exercises You Can Do
One problem common to most people with poor posture is weakness of the lower abdominal muscles. If your lower abdomen sags and bulges, you can be sure the muscles there are weak. The best way to strengthen these muscles is to participate in an exercise that isolates and actively uses them.

Contrary to popular belief, sit-ups do not always accomplish this goal. In fact, sit-ups, when done improperly, often cause unnecessary strain on back muscles and may cause additional complications.

Ask Dr. Pazdel to recommend exercises for you that will help in tightening the lower abdominal muscles.

Good Posture For Life
Changes occur naturally in your body as you grow older. These changes can influence your posture and make it more difficult to maintain a good posture or correct a poor posture.

Some of the physical changes that occur:
  • The disks between the spinal segments become less resilient and give in more readily to external forces, such as gravity and body weight.
  •  Muscles become less flexible.
  • Compression and deterioration of the spine, commonly seen in individuals with osteoporosis, cause an increased flexed, or bent forward, posture.
  • Lifestyles usually become more sedentary. Sitting for long periods of time shortens various muscles, which results in the body being pulled into poor postural positions, and stretches and weakens other muscles, which allows the body to slump.
  • Despite the changes that occur naturally with aging, good posture can be maintained and, for many, poor posture improved. In individuals with severe postural problems, such as poor alignments that have existed so long that structural changes have occurred, the poor posture can be kept from getting progressively worse.
In any case, all of us must consciously work at achieving and maintaining good posture as we grow older.

Tips for Maintaining Good Posture Throughout Your Life
  • Throughout each day, concentrate on keeping your three natural back curves in balanced alignment.
  • Keep your weight down; excess weight exerts a constant forward pull on the back muscles and stretches and weakens muscles in the abdomen.
  • Avoid staying in one position for long periods of time; inactivity causes muscle tension and weakness.
  • Sleep on a firm mattress and use a pillow under your head just big enough to maintain the normal cervical—neck—curve. Avoid use of over-sized or several pillows.
  • Exercise regularly; exercise promotes strong and flexible muscles that keep you upright in a proper postural position.
  • Protect your back by using good body mechanics; bend your knees when picking something up or putting it down; carry a heavy object by using two hands and keeping the load close to your waist.
  • Wear comfortable and well-supported shoes. Avoid continuous use of high-heeled or platform shoes, which distort the normal shape of the foot and throw the back’s natural curves out of alignment.
  • Walk with good posture; keep head erect with chin parallel to the ground, allow arms to swing naturally, and keep feet pointed in the direction you are going.

Article reprinted from American Physical Therapy Association

707-429-4861
258 Sunset Ave
Suisun City, CA 94585

Monday, February 20, 2023

Other Tips : Today’s Fashion Can Be Tomorrow’s Pain

Looking your best might not always be the best thing for you. Today's society is extremely fashion and style conscious. Unfortunately, clothing designers and stylists aim to please by creating unique looks that might not always be practical or even comfortable.

The look of the season shows runway models in high platform heels and tight skirts or pants. Models have perfected the runway "walk," but the popular looks and accessories are frequently impractical and could create leg, back, and spine or neck problems.

Women generally wear high heels to complement an outfit, not for comfort, but some might not realize that these shoes can cause serious discomfort in the feet and can also exacerbate back pain. High heels alter the balanced position of a person's body. When a woman wears high heels, a new dynamic equilibrium occurs. Compare the musculoskeletal system to a mobile, hanging in dynamic equilibrium, each part balancing the other. If one part becomes 'fixed,' the whole system will compensate with a movement or restriction. Essentially, wearing high heels for any length of time increases the normal forward curve of the back and causes the pelvis to tip forward. This alters the normal configuration of the pelvis and spine necessary for the body to maintain a center of gravity.

The legs are the foundation of the musculoskeletal system, and a person standing flatfooted or barefooted would be completely balanced. While standing, the hamstrings are taut and both parts of the pelvis are stabilized so that the support is normal. By bringing the heel up, you encourage the shortness of the hamstring muscles.

Women and men alike fall into the fashion trap. However, women, more than men, tend to wear clothes that are too tight. Stylish tight tube skirts and tight pants can be attractive, but are often too restrictive. Clothes that are too tight throw a person off-balance, and simple everyday tasks such as bending, sitting and walking become difficult. Tight clothes can restrict a person from moving comfortably, resulting in poor posture and misalignment of the spine.

Another unhealthy fashion statement is the use of heavy purses, backpacks and handbags. Women and men tend to carry too many items in one bag, or briefcase, and are often not aware of the potential health risks associated with toting an excessive amount of "stuff." Carrying a bag with detectable weight - more than 10 percent of your body weight - can cause improper balance. When hiked over one shoulder, it interferes with the natural movement of the upper and lower body. The person carrying the bag will hike one shoulder to subconsciously guard against the weight, holding the other shoulder immobile. This results in the unnatural counterbalance movement of one shoulder and little control over the movements of the arms and legs. Even worse, the spine curves toward the shoulder.

More and more people carry their credit cards, ATM cards and personal identification in the back pocket of their pants. This might be a convenient way of carrying the necessary items with you each day, but carrying your wallet in the back pocket of your pants can cause discomfort. It is suggested that men and women remove their wallets or other items before sitting for long periods of time. Sitting on your wallet or card holder for the entire day will create a pocket in the muscle lying underneath the wallet, and this can result in discomfort or pain.

In today's society, it might be important to you to look fashionable, but it is more important to choose clothes, shoes and bags that are comfortable and that suit your style. By following and remembering these simple steps, it is possible to look and feel your best.

  • Choose comfortable shoes. If you must wear high heels, bring a pair of flat shoes along with you to change into should you become uncomfortable. If you walk to work, wear flat shoes and change into your more fashionable shoes when you arrive to alleviate any pain or discomfort.
  • If the shoe is uncomfortable while standing, chances are it will not be any more comfortable while walking. The wrong shoe can affect the body's center of gravity.
  • Choose supportive shoes. Designer spikes or non-supportive loafers may look nice but do not allow for easy, symmetrical walking.
  • While sitting, whether or not you are wearing heels, it is important to take frequent stretch breaks to alleviate atrophy of the hamstring muscles.
  • Avoid excessive wear of tight pants or clothing. If you prefer tighter clothes, choose styles that allow you to perform daily tasks with ease.
  • Select a briefcase or purse with a wide adjustable strap. Ideally, the strap should be long enough to place over the head. This evenly distributes the bulk of the weight across the body.
  • When carrying a bag, or briefcase, switch sides frequently to avoid placing the burden of the weight on one side of your body.
  • Take the time to empty unnecessary items from your bag.
  • Place all necessary items - such as wallets and cellular phones - in the front pockets of the bag. Stretching around to reach for your wallet can result in a pulled neck or back.
  • If you are driving or sitting for long periods of time, remove your wallet or card holder from the back pocket of your pants.
  • Think about your daily tasks. If your clothes affect your movements, consider outfits that fit your lifestyle.
  • Designers and stylists tend to be more concerned about the way something looks rather than the way it feels. Listen to your body. One of the most important aspects of being in style and looking your best is to maintain healthy judgment.
  • By following simple suggestions, being fashionable can be comfortable.

Article reprinted from American Chiropractic Association

707-429-4861
258 Sunset Ave
Suisun City, CA 94585

Friday, February 17, 2023

The surprising reason our muscles get tired - Christian Moro


Why do our muscles get tired and sore after exercise? Explore how our muscles function, and how you can exercise longer without experiencing muscle fatigue.

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You're lifting weights. The first time feels easy, but each lift takes more and more effort until you can’t continue. Inside your arms, the muscles responsible for the lifting have become unable to contract. What’s going on? Christian Moro explains how exactly our muscles operate, and what causes them to become fatigued.

Lesson by Christian Moro, directed by Nichola Latzgo.

707-429-4861
258 Sunset Ave
Suisun City, CA 94585
Website

Saturday, February 11, 2023

Other Tips : Osteoporosis, Not Just An Elderly Disease

It used to be that osteoporosis was considered a disease that affected only the elderly. We particularly associated osteoporosis with older women whose backs were slightly hunched over or those who could no longer stand up straight. Today, the truth is that an estimated 20 million American women suffer from osteoporosis, and 80 percent of them don't even know it.

Osteoporosis is a chronic, progressive condition that steals bone from the body, leading to fractures of the hip, spine and wrist. Older people can suffer disability and even death from osteoporosis-related fractures. Alarmingly, one in two women and one in eight men will suffer from an osteoporosis-related fracture in his or her lifetime.

Many people confuse osteoporosis with arthritis, and wait for swollen joints and discomfort before being tested. Even though osteoporosis is painless until a bone fracture occurs, it is important to find out how healthy your bones are now and if need be, adjust your lifestyle to avoid this brittle bone disease.

The American Chiropractic Association recommends the following tips to maintain healthy bones.

  • Start a regular exercise program. Walking, skipping rope, jogging, playing racquet sports, swimming and aerobics are all helpful in reducing the risk of osteoporosis. Exercising for 20 minutes, three times a week, is helpful.
  • Although weight lifting exercises are generally recommended, the National Osteoporosis Foundation says those suffering from osteoporosis should consult their health care practitioner before beginning a weight lifting program because excessive strain on the bones could result.
  • Those with severe osteoporosis and who have suffered from fractures may find Tai Chi, a form of martial arts, to be a beneficial strength training exercise system.
  • People suffering from osteoporosis should be careful when bending and lifting heavy objects, including grandchildren. Bend from the knees, not the waist, when lifting, and try to avoid hunching while sitting or standing.
  • Be sure to include calcium in your daily diet. The National Institutes of Health's recommendations are 1,000 mg/day for post-menopausal women taking estrogen; 1,500 mg/day for postmenopausal women not taking estrogen, and 1,500 mg/day for men and women over 65 years of age.
  • If you are looking for a calcium supplement, try one that's highly absorbable, such as microcrystalline hydroxyapatite concentrate (MCHC), or one of the malates, fumarates, succinates, glutarates, or citrates. But don't overdo it. Taking more than the recommended amount of calcium may cause kidney stones.
  • Consider taking additional nutritional supplements, such as vitamin D, C, magnesium, zinc and silica after consulting with your doctor of chiropractic.
  • Eat a healthy, balanced diet, including fresh vegetables, fruit, nuts and seeds. Try broccoli, kale, collard greens, cabbage and turnip greens. Experiment with tofu, salmon, sardines and grains. Low-fat milk and/or yogurt are good sources of calcium. (A glass of low-fat milk and a cup of yogurt adds 600 mg of calcium to your daily diet.)
  • Drink 8 eight-ounce glasses of water a day (herb teas, juices and coffee are not a substitute for water.) Avoid caffeine, carbonated sodas, alcohol, baked goods and junk food.
  • Watch your animal protein intake.
  • Talk to Dr. Pazdel about ways to improve the health of your bones. As a Doctor of Chiropractic, Dr. Pazdel is trained to treat patients of all ages and can help people suffering from osteoporosis lead healthier lives.

707-429-4861
258 Sunset Ave
Suisun City, CA 94585

Wednesday, February 8, 2023

How stress affects your body - Sharon Horesh Bergquist


Our hard-wired stress response is designed to gives us the quick burst of heightened alertness and energy needed to perform our best. But stress isn’t all good. When activated too long or too often, stress can damage virtually every part of our body. Sharon Horesh Bergquist gives us a look at what goes on inside our body when we are chronically stressed.

Lesson by Sharon Horesh Bergquist, animation by Adriatic Animation.

707-429-4861
258 Sunset Ave
Suisun City, CA 94585
Website

Sunday, February 5, 2023

Other Tips : Chiropractic Approach to Ear Infections

Ear problems can be excruciatingly painful, especially in children. With 10 million new cases every year, ear infections (otitis media) are the most common illness affecting babies and young children and the number one reason for visits to the pediatrician—accounting for more than 35 percent of all pediatric visits.

Almost half of all children will have at least one middle ear infection before they're a year old, and two-thirds of them will have had at least one such infection by age 3. The symptoms can include ear pain, fever, and irritability. Otitis media can be either bacterial or viral in origin, and frequently results from another illness such as a cold. For many children, it can become a chronic problem, requiring treatment year after year, and putting the child at risk of permanent hearing damage and associated speech and developmental problems.

Standard treatment for most cases of otitis media is with antibiotics, which can be effective if the culprit is bacterial (antibiotics, of course, do nothing to fight off viruses). But, according to many research studies, antibiotics are often not much more effective than the body's own immune system. And repeated doses of antibiotics can lead to drug-resistant bacteria that scoff at the drugs, while leaving the child screaming in pain.

Frequent ear infections are also the second most common reason for surgery in children under 2 (with circumcision being the first). In severe cases, for example, when fluids from an ear infection haven't cleared from the ear after several months, and hearing is affected—specialists sometimes prescribe myringotomy and tympanostomy, more commonly known as "ear tubes." During the surgical procedure, a small opening is made in the eardrum to place a tube inside. The tube relieves pressure in the ear and prevents repeated fluid buildup with the continuous venting of fresh air. In most cases, the membrane pushes the tube out after a couple of months and the hole in the eardrum closes. Although the treatment is effective, it has to be repeated in some 20 to 30 percent of cases. And this kind of surgery requires general anesthesia, never a minor thing in a small child. If the infection persists even after tube placement and removal, children sometimes undergo adenoidectomy (surgical removal of the adenoids)—an option that is effective mostly through the first year after surgery.

Before yet another round of "maybe-they'll-work-and-maybe-they-won't" antibiotics or the drastic step of surgery, more parents are considering chiropractic to help children with chronic ear infections. Research shows that, after receiving a series of chiropractic adjustments, nearly 80 percent of the children treated were free of ear infections for at least the six-month period following their initial visits (a period that also included maintenance treatments every four to six weeks).

Chiropractic mobilizes drainage of the ear in children, and if they can continue to drain without a buildup of fluid and subsequent infection, they build up their own antibodies and recover more quickly.

Chiropractic uses primarily upper-cervical manipulation on children with otitis media, focusing particularly on the occiput, or back of the skull, and atlas, or the first vertebra in the neck. Adjusting the occiput, in particular, will get the middle ear to drain. Depending on how chronic it's been and on where they are in their cycle of antibiotics, children generally need to get through one bout of fluid and fight it off themselves. That means, for the average child, between six and eight treatments. If a child's case is acute, Dr. Pazdel will check the ear every day, measuring the ear and tracking the movement of the eardrum to make sure that it's draining.

Chiropractors often see great success when they treat a child for otitis media. Once they fight it themselves, kids tend to do very well and stay away from ear infections completely. Unless there are environmental factors like smoking in the house, an abnormally shaped Eustachian tube, they do very well.

It's safe and effective and something that parents should try, certainly before inserting tubes in their children's ears.

Chiropractic Care Can Help
Talk to Dr. Pazdel about your child's ear infections. As a Doctor of Chiropractic, Dr. Pazdel is trained to diagnose and treat patients of all ages and will use a gentler type of treatment for children. In addition, Dr. Pazdel can also prescribe exercises designed to help children develop strong muscles, along with instruction in good nutrition, posture and sleeping habits.

Article reprinted from Amercian Chiropractic Association

707-429-4861
258 Sunset Ave
Suisun City, CA 94585


Thursday, February 2, 2023

Other Tips : Chiropractic Advice for Moms-to-Be


As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 25 to 35 pounds, combined with the increased stress placed on the body by the baby, may result in severe discomfort. Studies have found that about half of all expectant mothers will develop low-back pain at some point during their pregnancies.1-3 This is especially true during late pregnancy, when the baby's head presses down on a woman's back, legs, and buttocks, irritating her sciatic nerve. And for those who already suffer from low-back pain, the problem can become even worse.

During pregnancy, a woman's center of gravity almost immediately begins to shift forward to the front of her pelvis. Although a woman's sacrum-or posterior section of the pelvis-has enough depth to enable her to carry a baby, the displaced weight still increases the stress on her joints. As the baby grows in size, the woman's weight is projected even farther forward, and the curvature of her lower back is increased, placing extra stress on the spinal disks. In compensation, the normal curvature of the upper spine increases, as well.

While these changes sound dramatic, pregnancy hormones help loosen the ligaments attached to the pelvic bones. But even these natural changes designed to accommodate the growing baby can result in postural imbalances, making pregnant women prone to having awkward trips and falls.

What Can You Do?
The American Chiropractic Association recommends the following tips for pregnant women.

Exercise
Safe exercise during pregnancy can help strengthen your muscles and prevent discomfort. Try exercising at least three times a week, gently stretching before and after exercise. If you weren't active before your pregnancy, check with your doctor before starting or continuing any exercise.
Walking, swimming, and stationary cycling are relatively safe cardiovascular exercises for pregnant women because they do not require jerking or bouncing movements. Jogging can be safe for women who were avid runners before becoming pregnant - if done carefully and under a doctor's supervision.
Be sure to exercise in an area with secure footing to minimize the likelihood of falls. Your heart rate should not exceed 140 beats per minute during exercise. Strenuous activity should last no more than 15 minutes at a time.
Stop your exercise routine immediately if you notice any unusual symptoms, such as vaginal bleeding, dizziness, nausea, weakness, blurred vision, increased swelling, or heart palpitations.

Health and Safety
  • Wear flat, sensible shoes. High or chunky heels can exacerbate postural imbalances and make you less steady on your feet, especially as your pregnancy progresses.
  • When picking up children, bend from the knees, not the waist. And never turn your head when you lift. Avoid picking up heavy objects, if possible.
  • Get plenty of rest. Pamper yourself and ask for help if you need it. Take a nap if you're tired, or lie down and elevate your feet for a few moments when you need a break.
Pregnancy Ergonomics: Your Bed and Desk
  • Sleep on your side with a pillow between your knees to take pressure off your lower back. Full-length "body pillows" or "pregnancy wedges" may be helpful. Lying on your left side allows unobstructed blood flow and helps your kidneys flush waste from your body.
  • If you have to sit at a computer for long hours, make your workstation ergonomically correct. Position the computer monitor so the top of the screen is at or below your eye level, and place your feet on a small footrest to take pressure off your legs and feet. Take periodic breaks every 30 minutes with a quick walk around the office.
  • Eat small meals or snacks every four to five hours-rather than the usual three large meals-to help keep nausea or extreme hunger at bay. Snack on crackers or yogurt-bland foods high in carbohydrates and protein. Keep saltines in your desk drawer or purse to help stave off waves of "morning sickness."
  • Supplementing with at least 400 micro grams of folic acid a day before and during pregnancy has been shown to decrease the risk of neural tube birth defects, such as spina bifida. Check with your doctor before taking any vitamin or herbal supplement to make sure it's safety for you and the baby.
How Can Dr. Pazdel Help?
Before you become pregnant, Dr. Pazdel can detect any imbalances in the pelvis or elsewhere in your body that could contribute to pregnancy discomfort or possible neuromusculoskeletal problems after childbirth.

Many pregnant women have found that chiropractic adjustments provide relief from the increased low-back pain brought on by pregnancy. Chiropractic manipulation is safe for the pregnant woman and her baby and can be especially attractive to those who are trying to avoid medications in treating their back pain. Dr. Pazdel can also offer nutrition, ergonomic, and exercise advice to help a woman enjoy a healthy pregnancy.

Chiropractic care can also help after childbirth. In the eight weeks following labor and delivery, the ligaments that loosened during pregnancy begin to tighten up again. Ideally, joint problems brought on during pregnancy from improper lifting or reaching should be treated before the ligaments return to their pre-pregnancy state-to prevent muscle tension, headaches, rib discomfort, and shoulder problems.

Reprinted from American Chiropractic Association

707-429-4861
258 Sunset Ave
Suisun City, CA 94585