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Building Strength and Balance for Yoga

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By Dr. Jon Sebby, DC, ART Provider – If you practice yoga and have reached a plateau in flexibility and ability to perform certain poses, you may have some adhesions or “scar tissue” physically restricting any further range of motion and progress.  Chiropractic adjustments can help by increasing motion in joints that are restricted. Yoga is an amazing form of exercise. It does a remarkable job helping people look better on the outside and feel calmer on the inside. Even more, it works amazing to combat inflexibility. Whether you work hours on end at a desk or spend hours running, yoga can help relieve inflexible joints and tight muscles. Doing anything sustained or repetitive desk work, driving, running, weight training can potentially starve your muscles and ligaments of blood, oxygen, and other important fluids. This can lead to weak and shortened muscles, tight joints, and potentially adhesion formation in these joints and muscles.

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Frequently Asked Questions for Treating Soft Tissue Injuries

foot-painBy Dr. Josh Akin and Dr. Jon Sebby  – There are various methods for treating soft tissue injuries. Active Release and Massage Therapy are two non-invasive soft tissue treatments to heal and prevent a wide variety of soft tissue injuries. To understand a soft tissue injury, it is important to comprehend the basic mechanism of a cumulative injury. It is also important to understand what occurs to your body when it is over stressed and the role that soft tissue treatments provides in treating the stress. Read More About Frequently Asked Questions for Treating Soft Tissue Injuries

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Preventing ACL Injuries in Women Athletes

77293908By Dr. Jon Sebby, DC, ART Provider – The numbers are astounding. Each year there are an estimated 100,000 ACL injuries, with roughly 70-80% being non-contact injuries. What’s more, about a third of these injuries happen to high school female athletes. Women are simply at a greater risk than their male counterparts. It is well established that females, on average, have a wider pelvis, which increases the angle of which the femur connects into the knee. This increased angle, if uncontrolled, can raise the likelihood of shear forces through the knee that could potentially lead to a torn ACL.

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Functional Screen Series: Screen One – 6-inch Step-Down

screen1screen2As chiropractors that specialize in soft tissue treatments, we work with many individuals that have joint and soft-tissue restrictions. Finding spinal subluxations (spinal subluxation is when one or more of the bones of your spine (vertebrae) move out of position and create pressure on, or irritate spinal nerves) and soft tissue adhesions is like finding a needle in a haystack. The practitioners at Chicago Chiropractic & Sports Medicine focus on finding the relevant restrictions—the dysfunctions that are causing the most trouble. Functional screens are a way for us to narrow down the list of possible suspects, making treatments more efficient.

We will be doing a series of functional screens over the next couple of months. Screen One is the “6-inch Step-Down,” which helps us to determine hip strength and ankle mobility. To perform the screen, find a 6” step (bottom stair, wooden box). Stand on one leg with the opposite leg toes pointed up. Slowly lower the opposite heal towards the ground. Lightly touch the heel to the ground and return up. Perform on the other side. This movement should be done in a smooth, coordinated fashion. You fail the test if you lose your balance, you are uncoordinated, or you fail to reach the heel to the ground. Athletes should use an 8” step.
If you fail the Step-Down test, you may be lacking strength in your hip muscles (gluteus medius) or you may be lacking ankle mobility. One of the things you can do to help correct this is by adding the following exercises into your daily routine or before you exercise. If you feel that the exercises are not helping, you may need chiropractic manipulation or Active Release Techniques to remove the restrictions.

Calf Stretch with Stick Work

img-calf-stretch1To work the calf, start by using The Stick over the calf muscles. Use firm pressure moving up the calf to find any tender areas. Focus on these tender areas by giving each spot 30 short and quick rolls with the stick.

img-calf-stretch2To continue to stretch the calf, place the balls of one foot on a step and let the heel of the foot fall as far towards the ground as possible. Hold this stretch for 30 seconds. Repeat with the other calf. Do 2 sets of 30 seconds with each leg.

 

 

Side-lying Leg Lift
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  • The purpose of the Side-lying Leg Lift is to strengthen the gluteus medius (side of your butt) in order to help stabilize the knee.
  • Lean your whole body forward 45 degrees and rotate your top foot so that the toes are touching the heel of your bottom foot.
  • Lift your heel 4-6 inches off the ground and then lower back down.
  • Start with 2 sets of 20-25 reps for each leg.
  • Work up to 2 sets of 50 reps
  • Then add 5 lb. ankle weight

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Core and Shoulder Stability

Stability ball walk-outs is a great exercise for core and shoulder stability, as well it is beneficial exercise to increase scapular stability for smooth shoulder mobility.  This exercise helps to reduce shoulder injuries by increase strength and is especially good for athletes who play paddle sports.

THE MOVE

core-stability1Step 1:  To start lie on your stomach over the top of a stability ball. Begin on an all fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your feet should be off the ground and your hands should be directly under your shoulder.

Step 2: With your abdominals engaged and torso rigid, slowly walk your hands forward. Avoid allowing your legs to droop. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball. The further you walk away from the ball, the greater the stability challenge. Go slowly and find the challenge that is right for you.

Step 3: Slowly walk yourself backwards to your starting position. Try to maintain your stability and balance.

Going forward and back to starting positions is 1 rep. Do 10 reps and 3 sets for a full core and shoulder stability workout.

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