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Chiropractor Oklahoma City shares intermediate level abdominal exercise.
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.
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Read To Your Children – Doctor’s Orders
A recent release from the American Academy of Pediatrics announced that it would ask all pediatricians to recommend that parents read aloud to their children on a daily basis. Obviously this promotes literacy, but it also helps the child develop social/emotional skills.
Not only is reading to your child an enjoyable experience, it strengthens the parent/child relationship. For this reason alone, pediatricians will now be encouraging parents to read to their children at all their regular checkups.
This seems to be an obvious part of rearing a child, that time-honored tradition of reading bedtime stories. But statistics show that fewer than 50% of all children are read to on a regular basis. More than 30% of children entering kindergarten without the necessary language skills they need to learn how to read.
The lack of daily reading crosses the line between low-income families and high-income families. While children of low income families are less likely to be read to, the surprise was that children of high-income families enter school almost equally unprepared.
Time is the most common excuse given for not reading to children. Of all resources available to us today, time seems to be the most limited. And yet, the importance of developing a child’s literacy abilities from an early age suggests that we make time for our children.
The American Academy of Pediatrics plans to include the literacy program be included in the training of new pediatricians in pediatric residency programs. And there is a call to include high quality reading material, making them available during routine care visits.
According to Dr. Pamela High, a pediatrician and professor at Brown University’s Alpert Medical School, parents need to hit the “5 Rs” as part of their young children’s routine:
1. Reading regularly to young children.
2. Rhyming, singing and cuddling.
3. Routines and regular times for meals and sleep.
4. Rewarding children for their efforts to promote self-esteem.
5. Relationship development.
Reading to your child should be a fun and enjoyable experience for you both. Choose books that you both enjoy. Laugh together at the funny rhymes and pictures. Encourage your child to repeat key words and phrases that recur throughout the book. Even ten minutes a day will make a difference in your child’s future.
Photo Credit : Read to Me, from BenSpark via Flickr
The Medication-Free Path to Lower Blood Pressure
Hypertension, often called the silent killer, happens when a person’s blood pressure is over 140/90. Hypertension strains the heart, the blood vessels, kidneys as well as other organs. This person is at increased risk of cardiovascular problems such as heart attacks and stroke. Most adults are on medication for elevated blood pressure. Here are a few suggestions to help manage your blood pressure so that you might be able to reduce your medication or dispense with it entirely.
1. Lose Weight. For those of you who are at your target weight, ignore this section. Everyone else will be delighted to know that losing just 10% of your existing body weight can lower your blood pressure enough to require an adjustment in your medication. Losing 20% yields even greater benefits.
2. Breathe. Right, I know, we all breathe. But do we all breathe properly? The fact is, we don’t. Because of our constantly elevated stress levels and the need to constantly be on high alert, we breathe rapidly and with only our upper lungs. Rarely do we breathe deeply enough to expand our diaphragm and really stretch out our lower lungs. When we take deep, slow, controlled breaths, there is a reduction in the stress hormones that trigger renin production in our liver. Renin is an enzyme that rises our blood pressure. By regularly practicing deep breathing, we can naturally lower our blood pressure. Not only do we get the benefit of a lower blood pressure, we achieve an overall calming effect. Practicing yoga breathing techniques, called pranayama, can yield remarkable results in terms of stress reduction and reduced blood pressure.
3. Sunlight. Spending time in the sun produces nitric oxide which relaxes our blood vessels, allowing blood to flow more freely. This reduces blood pressure and can eventually lower one’s risk of a heart attack. Exercise caution, however, when the temperatures are extremely high as this can raise your blood pressure.
4. Walking the dog. Spending time with a pet and taking walks together has been proven to reduce blood pressure and feelings of stress. Just 30 minutes of physical activity a day provides the necessary effect. Whenever possible, try to walk in nature, away from cars, buildings, and traffic whenever possible. The blood pressure reduction benefit is especially good when walking near a body of water like a lake, river, or ocean.
5. Music soothes. Many people have used music to manage their emotions, so it comes as no surprise that listening to music can lower blood pressure as well. The Netherland Heart journal published a study that reported lowered blood pressure in people who regularly played an instrument or listened to music.
Try one or all of these natural blood pressure lowering techniques to improve your health and reduce your dependence on medication to keep you healthy.
Photo Credit : Project 366 #98: 070412 The Pressure’s Off from Pete
Disc Injuries -Thoracic Disc Herniation and Chiropractors
The demanding activities and tasks at the workplace and the lifting of heavy objects at home, causes pain in the back and neck region of the body, which if not treated appropriately, can result in serious disc injuries. Thoracic spine herniation is a medical condition, for which chiropractic offers effective treatment methods.
What Is Thoracic Disc Herniation?
Thoracic disc herniation is a type of disc injury in which the upper back region of the body is affected and a tingling pain permeates throughout the affected area. In some cases, the patient might feel pain in his chest and rib cage, which might be because of the pressure exerted on the nerves in the area.
The thoracic spine of the body consists of 12 vertebra, referred to by doctors as T1 to T12. The thoracic spine begins at the base of the neck, and continues until the end of the rib cage, where the T12 vertebra joins with the first vertebra of the lumbar region.
Thoracic disc herniation is a medical condition caused by the bulging or swelling of the pulpous and nerve material, located in the center of the disc. The material squeezes out of its narrow space and becomes exposed. The pressure exerted by the disc on the exposed nerves causes extreme pain to the individual which hampers him in engaging in different everyday activities.
Disc generation is also a probable cause of thoracic disc herniation, as the disc experiences wear and tear due to age and strenuous usage. This medical condition is more likely to develop in individuals who are in the 40 to 60 year age bracket.
Medical professionals conduct MRI scans in order to determine that there is no pressure and damage to the spinal cord because of the degeneration of the disc. In extreme cases, where the herniated disc exerts pressure on the spinal cord and the nerves, an individual can even suffer from a paralysis in the lower region of the body.
If the disc herniation is more to the side, it might cause pressure or impingement on the nerve root, causing pain in the abdomen and chest walls. In other cases, the pressure on the nerves might cause a combination of different symptoms ranging from upper back pain to tingling sensations all down the spine.
Chiropractic and Disc Injuries
Chiropractic offer non-invasive treatment methods for different spine, neck and disc injuries. They provide services for joint adjustment and relief from various musculoskeletal disorders. Chiropractic is gaining popularity for effective treatment of different painful muscle strains and disorders.
Image used under Creative Commons Licensing: the neck thing. ouch. no really…ouch! by Beth Punches
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