MALIBU CHIROPRACTIC SPORTS PHYSICIAN AND WELLNESS GROUP
Here is a practical application of my own doctor-designed exercises we use in our clinic to restore healthy function of nerve, muscle, joint, and spinal fluid flow. In my experience with managing tens of thousands of treatments with spinal injury and disease cases, I have developed several reliable and reproducable conclusions.
1. First we have to get you out of pain and address any conditions you would like to change or improve about yourself. In my clinic, we identify your causes of injury, and teach you how to become highly resistant to injury considering all of your work, sports, and past existing conditions.
2. We help you restore health and full function to your body tissues. This means bringing your body parts or organ systems up to 95% of their capacity, so they do not atrophy, degenerate, or become diseased, which ends up causing you pain, injury, sickness, and premature death.
3. Every step of the way, we give you the tools to keep the improvements you have made. At the end of your program whether you choose Relief Care (immediately get out of pain and 75%+ of your complaint), Corrective Care (very quickly get up to 95% function and become highly resistant to injury and disease), or eventually Wellness Care (continuing at the highest level of wellness, feeling great, and have a very long life).
Chiropractic Sports Physician, Dr. Tony Hall, uses diagnosis, treatment, and rehabilitation guidelines from the American College of Sports Medicine to reference your athletic-related problems, as they arise both on the field and when presented in the office.
A wide range of other resources are also implemented to provide you with the highest level of care when you're looking to get back to play quickly and improve your performance.
Dr. Hall's Exercises:
1. Reverse Abdominal/Thoraco-lumbar Squeeze
*Drivers, computer operators, tennis players, equestrian, and resistence training.
How- Lift your chest up as far as you can, stick it out as far as you can, now tighten your stomach muscles and squeeze for ten seconds. Relax your stomach muscles, but do not drop your chest! Squeeze those stomach muscles again keeping the chest up ten seconds, and then relax but keep chest up. Do this four times. Now comes the hardest and most important part about this whole exercise, the breathing. Practice, with forced expiration through pursed lips, while lifting your chest up and out as far as you can, and tightening your stomach muscles at the same time. Do not give up! Call me or come in. This is one of the best and most important exercises in the world to prevent injury and increase performance, especially for runners.
2. Rhomboid Squeeze/Walnut Crack
To begin, bend elbows at 90 degrees and place elbows over the level of your pockets then pull your forearms along your sides until knuckles reach your pockets. With your knuckles at your pockets, squeeze your shoulders back holding this squeeze for 10 seconds. Do this 7 times.
3. Neck Extensions/Chicken Peck (Levator Scaulae)
To begin, laq face down with your head and tips of shoulders over edge of bed, hands behind your back and knees slightly bent. Same posture can be done face down on floor. Keeping head parallel to the floor, raise only your head toward the ceiling while keeping your chin close to your neck.
4. Hamstring Stretch/Quadricep Isometric Contraction
To start, lay on back with one leg resting straight, the other leg bent at the hip to relaxed at 90 degrees while straightening that knee-holding it for 10 seconds then straightening it some more. Then hold it for 10 seconds - only relax the knee after this has been done for a 7 x 10 seconds set has been done. Switch legs and do again with other. Repeat this cycle for a set of two times per leg.
5. Plantar Arch Squeeze Exercise / Toe Claw
*Runners, treadmill, elipse, dancers, gymnists, work or exercise on your feet.
How - Standing straight up with heels firmly planted on the floor curl toes as if trying to pick up a pencil and hold this sqeeze. Both feet must be pointed straight in front of you with no external hip rotation.
1. Short exercise: Hold toe curl squeeze for 10 seconds and do this 4 times.
2. Regular exercise: Continously hold toe curl/ arch sqeeze when walking, running, standing, or exercising (release and add tension to squeeze as necessary).
3. Gym Exercises: Stand with ball of foot/anterior arch on step with toes curled and heel hanging off. Drop heel to below level of step (heel dip stretches achilles tendon), and then bring back up to level with step. Do 4 sets of ten dips alternating feet each set working up to 6 sets of 25 dips. Other exercises in the gym like seated machines for legs or when standing should be done with toes curled.
Why - To stop injuring yourself.
1. To heal arch pain and become highly resistant to plantar facitis.
2. To reduce and eliminate symptoms of heel spurring.
3. To strengthen ankle and help prevent sprains.
4. To track knee cap (patella) correctly, reducing chances of injury to the patellar tendon and other stabilizing structres of the knee.
5. Stabilizes hip rotation.
6. Stbilizes lumbosacral spine.
When - You want to reduce foot, heel, ankle, or knee pain immediatetly and eliminate it permanently.
1. Sports: These activities produce an increased demand on the biomechanics of your feet, knees , and back, often pushing these structures to their limits. The arch squeeze/toe curl is a greatly overlooked exercise that is the foundation for the kinematics (chain reaction), that works all the way up your body to the neck.
2. Hereditary and developmental factors can result in failure of your foot arch foundation, as a result of being flat footed, having knocked knees, one short leg, or other conditions.
Children respond well to these exercises in such sports as gymnastics, tennis, soccer, riding, and with other weight bearing activities. Bracing or orthodics may add support necessary to prevent further injury.
3. Fallen arches may also be a sign of adrenal fatigue as a result of stress. Studies show that there is a reflex of the arches that respond to fight or flight. For example, if you are on a long hike or running a long distance, there is a feedback loop from your arches that tell the brain you need more power to keep going and the brain tells the adrenal glands to kick up the production of the hormone adrenalin which in return gives you a second wind.