http://backinbalancemuskoka.ca/chiropractic-health-articles-resources daily 0.75 2018-06-19 https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1476887169017-5MJKD30M6H5DTJZQVWBQ/banner2.jpg Resources http://backinbalancemuskoka.ca/chiropractic-health-articles-resources/2018/6/19/the-modern-art-of-acupuncture monthly 0.5 2018-06-19 https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529426616759-IWNBUGDYVTHGT70WY4E8/ap+1.jpg Resources - The Modern Art of Acupuncture https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529426666079-ZX5IDAXRGMWZRZ0D0FHS/ap+2.jpg Resources - The Modern Art of Acupuncture https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529427028139-9YG6FYNSCVC3ZGR0HI1E/ap+3.jpg Resources - The Modern Art of Acupuncture https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529427040059-MHUB3FXY0EFP0PACHYLL/ap+4.jpg Resources - The Modern Art of Acupuncture https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529427113616-1A8YSZFDOWBLW1RKFCA0/ap+5.jpg Resources - The Modern Art of Acupuncture http://backinbalancemuskoka.ca/chiropractic-health-articles-resources/2018/6/19/solving-the-mystery-of-low-back-pain monthly 0.5 2018-06-19 https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529423245749-RGES92CK2MH6UO5FHV0Y/back+1.jpg Resources - Solving the Mystery of Low Back Pain https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529423386212-WV7YGU4I4OULK67PX2IB/back+2.jpg Resources - Solving the Mystery of Low Back Pain https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529424214518-3G4NHQ40H0BI82IDJ5YJ/back+3.jpg Resources - Solving the Mystery of Low Back Pain https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529424249729-K3MXCOJ7LOO3P9SC57VW/back4.jpg Resources - Solving the Mystery of Low Back Pain We discuss ergonomic set up at work, as illustrated above. https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529424289839-91EFQGMJE8ZERCCZ8753/back5.jpg Resources - Solving the Mystery of Low Back Pain We suggest the use a lumbar support temporarily to train her to remove the pressure to the nerves and disc. We ask her take numerous breaks throughout the day. During those breaks, we promote movement based exercises, such as the Cat-Camel illustrated below. https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529424315156-VQ78D35FT9JT89ZHEBJ5/back+6.jpg Resources - Solving the Mystery of Low Back Pain Cat Camel Movements https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529424429521-2F9GE7KV0U2CVJ3IDBJN/back+7.jpg Resources - Solving the Mystery of Low Back Pain The Bird Dog https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529424451065-TDHMK7IJQNY7B9RYVRYT/back+8.jpg Resources - Solving the Mystery of Low Back Pain The Curl Up http://backinbalancemuskoka.ca/chiropractic-health-articles-resources/2018/6/18/running-injury-preventionnow-that-spring-has-sprung-are-you-experiencing-the-running-bug monthly 0.5 2018-06-19 https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368032236-EC08420CAYS35YDA6P3Z/running1.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? Wall Press Why: activates gluteus medius How: Stand with right side near a wall. Bend the right knee at 90 degrees and make contact with the wall. Push your knee into the wall and hold for 20-30sec. Do 2 sets of 3 on each side   https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368090041-Y4EPU5K1D7689YUBCUL3/running2.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? Eccentric Heel Drop Why: Strengthens the calves, ankle muscles and achilles to create stability when landing. How: Stand with one leg on a step with your heel off of the edge. Lift up onto your toes, then slowly lower down until your heel is below the step. Start with 1 set of 10, build up to 3 sets of 15.   https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368163413-VAKORH3G766VGZN7MZDC/runnuing3.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? Stability Ball Bridge hy: Strengthens the gluteus maximus and multifidus (small muscles in the back for spinal stability) How: Lie on the ground with your feet on a stability ball, arms extended out or by your side. Lift your hips up off the floor so your body is in a straight line from knees to shoulders and hold. Try to hold for 60sec without the hips dropping. As you get stronger you can move the ball out toward the calves, then the heels for more of a challenge. Also, progress your arms from outstretched 90 degrees to your body to parallel beside your body, then lift them up 90 degrees straight into the air. There are many more exercises to consider, but these are 3 to start with. https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368279056-9F7WHN7WKOSXBU5BORMF/running4.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? Hip Flexor Stretch Why: tight hip flexors attach at the inside and front of the hip and into the low back. If they are tight, they can limit our back swing of our leg. Putting more stress on the leg joints. How: in a lunge position, you can drop the back knee to the ground and keep the back upright tucking the tailbone under the pelvis and forward. That stretch should be felt in the front of the hip. Hold for (20-40 seconds). https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368391117-WP3P4MU4V25JVGZHD85E/running5.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? Calf Foam Roll Why: Knotted calf muscles are less effective shock absorbers How: Sit on the floor and place a foam roller under the calf of an outstretched leg. Roll your calf over the roller, and if you find a painful spot, hang out there and press into the roller allowing it to ease (30-90sec). https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368536791-UC5U5U844LJEDTUK6V5X/running6.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? Posture: · upper torso upright, low back not arched (don’t allow your butt to stick out), head should be over shoulders · swing the arms forward and back to maintain trunk stability, not across the body · land lightly, it tends to shorten our stride and tends to allow us to land mid-foot, which lessens forces through our joints · keep the body weight central and drive your hips forward, it keeps posture upright · a faster cadence (number of steps per minute) can minimize forces on the joints by not over-striding · when you land on your lead leg, your knee should be directly over your ankle · engage your glutes, it can be as simple as tapping on your butt for a couple of seconds to keep the glutes active for stability https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529368823092-MJ8CSM3G80CNSCJFJ507/running7.jpg Resources - Running Injury Prevention….Now that Spring has Sprung, are you experiencing the “Running Bug”? http://backinbalancemuskoka.ca/chiropractic-health-articles-resources/2018/6/18/voted-favourite-acupuncturist-2018 monthly 0.5 2018-06-19 https://images.squarespace-cdn.com/content/v1/57b48ae46a496332a1967740/1529366754719-2WYJAXKDAC6U7XV8UWYE/MNMR0014710580_lr+%282%29.jpg Resources - 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