Be Fit Archives - Synergy Chiropractic

The Link Between Posture and Shoulder Motion

Your shoulder is one of the most complex joints in your body. It is surrounded and supported by a complex network of nerves, tendons, muscles, and ligaments.  Many of these structures tie back to your spine or mid-back and neck.  Your posture, or position, directly impacts the motion of your shoulder and scapula.  When the shoulder and scapula are moving properly, they work together.  When they aren’t, the arm does more of the work leading to more stress on the rotator cuff leading to strains and possibly tears over time.

Long hours at a desk or computer can lead to postural changes and muscle imbalances. Poor posture and a forward head position can lead to “upper cross syndrome.”

Upper cross syndrome is an imbalance of the muscles in your upper back, neck, and shoulder that can lead to neck, back, and shoulder pain with restricted range of motion.  The head translates forward shortening the muscles and tissues on the front side of the body and lengthening the muscles on the back.

Strong Foundation

Good posture is a necessity for good health.

Suppose you held a five pound weight out in front of your body for hours at a time.  You’d undoubtedly feel tired and sore from trying to hold it up, right?  Well, the reason why your shoulders and upper back are ‘barking’ at you is because your posture is losing and gravity is winning.

Simply trying the rehabilitate the shoulder only isn’t going to help since the problem is more global than regional.

Why it Matters:

Whether it’s working at a computer, long hours in a car, or using a tablet/smartphone, just about everyone is susceptible to developing upper cross syndrome. However, you don’t need to suffer or change your career to find relief.

A combination of Chiropractic adjustments, stretching, and specific postural exercises can make a huge impact on your ability to stay happy and healthy. Taking short breaks every 20-30 minutes to lightly extend your arms and move your neck through a comfortable range of motion will help your body “reset” while working. Also, periodic Chiropractic adjustments will help you maintain an optimal range of motion and reduce restrictions that can occur in your spinal joints.

Here are some simple exercises you can do RIGHT NOW to help yourself.

  1. Wall Slides –
    1. Place heels, buttocks, upper back, and head against wall

      Wall Slides

      Wall slides will help your Anterior Head Syndrome.

    2. Bend elbows to 90 degrees and rotate outwards so that the backs of your hands touch the wall (or as close as you can)
    3. Slide arms up the wall while keeping elbow bent at 90 degrees and keeping the elbows against the wall (or as close as you can)
    4. Tuck chin slightly to create flexion in upper neck.
    5. Relax and inhale, exhale slowly while pressing back of head and arms against wall.
    6. Progress slowly in terms of number of repetitions and force applied; Hold for 30 seconds.
  2. Pec Stretch:
    1. Stand in a doorway with arms bent to 90 degrees.
    2. Elbows and forearms are held against door frame.
    3. Step/lean through doorway to stretch.
    4. Inhale, then relax and exhale as you press a little further.
    5. Hold for 30 seconds
  3. T Exercises
    1. Stand or sit upright.
    2. Extend arms straight out in front of you and palms facing upwards.
    3. Pull arms out to the sides fully keeping arms parallel to the ground.
    4. Extend arms back behind you until.
    5. Squeeze shoulder blades together at the back.
    6. Hold for 5 seconds.  Repeat 8-10 repetitions.

In review:

  • The shoulder is one of the most complex joints in the human body.
  • Your posture greatly impacts the ability of your shoulders to move through their full range of motion.
  • It’s important to address the neck and mid-back when treating a shoulder injury.

Next Steps:

Upper cross syndrome is one of the most common complaints we see in our practice. Far too many people suffer from pain for years before discovering Chiropractic care. Millions of people end up taking medications just to get through the day.  The trouble is, the medications don’t solve the problem.

So like you, we believe there is a better way.  Share this information with a friend at work.  We are excited to share how the challenges of upper cross syndrome can be overcome without drugs or surgery!

Science Source:

Upper Crossed Syndrome and Its Relationship to Cervicogenic Headache. JMPT 2004 MedicalNewsToday.com

A New Years Resolution: Feel More Energized!

The best way to feel more energized? Stay active! Top research journals have shown that moderate exercise can increase your energy. A simple 10-15 minute walk can get your blood pumping and increase the oxygen coming into your body, helping you feel more energized and maybe even helping you shed a few extra pounds.

Why it Matters:

Moderate exercise can help you feel energized by releasing endorphins,

Energized

New Year = a fresh re-start

which make you feel happier, while contributing to a better quality of sleep. Additionally, exercise helps train the heart to work more efficiently. Ultimately, your immune system will also function better with consistent exercise. In other words, exercise can not only help you feel more energized, but it can reduce your likelihood of getting sick. And combining a moderate exercise routine with chiropractic care may be one of the best ways to stay healthy and energized all year long.

▪    Exercise releases endorphins which make us feel more energized and happier

▪    A simple 10-15 minute walk per day can improve your energy level by over 20%

▪    Regular exercise can help you sleep better and reduce your risk of getting sick

Don’t feel like exercising?  You choose your pain.  It’s either the pain of feeling terrible and living in so-so or poor health or the pain of getting up and exercising.  The former results in more pain.  The latter allows you the joy of experiencing something great later.  Have you ever had a great workout and been miserable afterwards?  Then let’s get moving and choose the ‘pain’ of exercising shall we?

And another thing – stop feeling like it is an “ALL OR NOTHING” thing!  Many people get caught up in the notion that you have to ‘kill yourself’ in order to get a great workout; or if you usually do 60mins and you only have 30 mins then it’s not worth doing.

Nonsense.

All exercise helps your body.  Even if you have 10mins, you can get a great 10 mins of activity and feel great afterwards.  Who doesn’t have 10 mins?

Next Steps:

Start with a simple calendar. Schedule at least three days per week that you can take a 10-15 minute walk. By putting the activity on your schedule, it’s more likely that you will follow through. Also, ask us about how chiropractic care may be able to keep you pain-free and on track with your exercise goals. We want to partner with you to make this year your healthiest and happiest year ever!

Comment below – what are you committing to doing?

Science Source:
Sports Med. Endorphins and exercise. 1984
Psychotherapy and Psychosomatics. February 2008
Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

Can Your Neck Cause Arm Pain?

Have you ever had a “dead arm”?

It’s an uncomfortable combination of pain and numbness from sitting or sleeping in an awkward position that thankfully goes away after a few minutes. If you have cervical radiculopathy, that same feeling of pain, numbness, and weakness in your arm isn’t likely to go away on its own. Intense pain, numbness, or weakness in your arm and shoulder is commonly caused by a neck injury.

If a disc, bone or ligament irritates or compresses a nerve root in your neck, it can create symptoms in your arm and shoulder. The nerves that exit the spine in your neck are responsible for the sensation and strength in your arm, and when those nerves become aggravated, it can result in pain.

Why it Matters:

Cervical radiculopathy is often misdiagnosed. It would seem as though the pain in your arm would be an “arm problem,” not a neck problem. Arthritic and degenerative changes slowly change the structure of your spine. Add in any sports injuries, poor posture, and the effects of gravity, and you quickly create a situation where your biomechanics, or how you move, is less than ideal. Over time this can result in destructive changes to the bone, disc, and ligament which in turn irritate the nearby nerves.

Fortunately, exciting new research has showcased that Chiropractic care may be one of the safest and most effective conservative care options to help you recover from cervical radiculopathy.

– The nerves in your neck travel down your arm and hand to provide strength and sensation.

– Arm and hand pain or weakness can originate from the nerves coming from your neck.

– Research has shown Chiropractic care can provide more relief than many commonly prescribed medications and injections.

Next Steps:

Be sure to attend our next workshop on June 26th at 6:15pm which will help give you practical tips to avoid neck and arm pain. The care we provide is specifically designed to help you find lasting relief and regain your quality of life, and in this complimentary workshop, you will discover all the natural ways cervical radiculopathy can be prevented and treated.

We look forward to seeing you there!

Science Source:

Spine Manipulation Post-Epidural Injection for Lumbar and Cervical Radiculopathy: A Retrospective Case Series. Journal of Manipulative and Physiological Therapeutics. September 2004 Chiropractic Treatment of Cervical Radiculopathy Caused by a Herniated Cervical Disc. JMPT 1994

Dr. Craig Hazel’s mission is to help families THRIVE. After graduating from Queen’s University with a Bachelor of Science and a Bachelor of Physical and Health Education, he went on to earn a Doctor of Chiropractic degree and a Bachelor of Science in Anatomy from Parker College of Chiropractic in Dallas Texas. He is passionate about seeing children and families in his private practice at Synergy Chiropractic in Kanata Ontario. A sought after speaker, he has been featured regularly on TSN Team 1200, CTV and Rogers TV. He is also the Chairman of the Alliance for Chiropractic of Ontario.

Can Chiropractic Help You Lose Weight?

Losing weight is a focus for many in the spring.  If you’ve put on some extra weight this past winter, you are not alone. Many of our patients are working towards a similar goal.  We are going to help kick start your ‘Spring Cleaning’

How you move, eat, and think every day will determine your success. All three are part of maintaining an active lifestyle. So where does Chiropractic fit in?

How Chiropractic Helps

Unfortunately, no Chiropractic technique takes off 10 pounds with each adjustment; but people just like you have been able to maintain a healthy weight by adding Chiropractic care into their active lifestyle.

Research has suggested that periodic Chiropractic care can help evaluate, detect and treat emerging problems that may limit your mobility. So, by reducing injuries, you will be able to stay active and keep your exercise routine on track.  Movement is a key step in shedding weight.

Also, many people report reduced stress after getting adjusted. This makes senses because research studies have shown reduced muscle tension in the shoulders after an adjustment.

And finally, we firmly believe that healthy food choices make a significant impact on your body’s ability to be well and stay well. Eating healthy whole foods and sometimes even using select supplements can give your body the fuel it needs to get through the day.

  • Chiropractic has been shown to reduce the stress and tension in the muscles that support your head and neck.
  • Staying active with daily exercise will help keep your muscles toned and reduce your risk of injury.
  • Lower your sugar intake to avoid those devastating blood sugar crashes in the afternoon.

Next Steps:

Thank you for making our office a part of your healthy lifestyle. Our team is here to support your ability to move, think, and eat in a way that results in achieving your healthcare goals.

We know that by moving your body, making smart dietary choices, and managing your stress, you will put yourself in the best place possible to live your best life. We are proud to be your partner in health.

On May 15th, we are hosting our “Weight Loss Workshop” at 6:15pm.

Sign up here!

Science Source:

  • The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis 2015
  • Hair Cortisol and Adiposity in a Population‐Based Sample of 2,527 Men and Women Aged 54 to 87 years. Obesity 2017
  • Sugar Consumption, Metabolic Disease and Obesity: The State of the Controversy. Crit Rev Clin Lab Sci. 2016
  • Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy.Evidence-Based Complementary and Alternative Medicine 2017