Your Choice For Active Release, Sports Injury, and Chiropractic Care

Schedule an Appointment, Call : 856-228-3100

Locations : Laurel Springs, Haddonfield, Mt Laurel, Somers Point, and Washington Township, NJ

All Posts Tagged: SPINE PAIN

Dr Mark Kemenosh – ELDOA Method – Colorado seminar this past weekend

Dr Mark Kemenosh and his daughter Jill Kemenosh, our future Pilates guru at the office both traveled to Colorado this past weekend to become certified in the Level 1 ELDOA Method which Dr. Mark started to do earlier this year when he studied under Guy Voyer, a DO who started the manual technique commonly referred to as “Joint Pumping”.  Dr. Kemenosh was exposed to Dr. Voyer who spoke at the Titlelist Performance Institute Wolf Golf Classic in late 2016 on the topics of articular joint pumping and the ELDOA method which has started to take fire in the golf training world.

Some of the techniques in the ELDOA method are greatly centered around techniques to help with injury prevention, reduce joint inflammation and arthrosis, delay disc degeneration, increase disc hydration, and to even possibly normalize disc bulges.

Here is some information from the ELDOA Methods webiste:

The ELDOA exercises and Myofascial Stretches are specific techniques created by world renowned osteopath, Guy VOYER DO. ELDOA METHOD Classes are semi private group classes organized by certified ELDOA/MFS Instructor, Stephanie McCusker, who uses a combination of these techniques as well as other Somatraining techniques to deliver the most beneficial sessions possible. The ELDOA METHOD classes were founded in Los Angeles, CA and are now being offered here in Auckland, NZ. These Classes are not based on a formula. Every class is designed to respect the proper progressions and order of the techniques as taught by Dr. Voyer to ensure quality. These classes will vary depending on the needs of those participating. There will be an intentional goal set for each designated class and will be ever changing to continually challenge each individual while encouraging their overall improvements.

BENEFITS OF ELDOA METHOD Classes

ELDOAs and Myofascial Stretches are very specific and complex techniques that require strong attention to form and correct progressions. Everyone will benefit from the effects of ELDOAs and MFS but each person is different and without proper instruction and help from a Certified ELDOA/MFS Instructor, these techniques will not be as effective. By attending the classes, you not only receive instruction from a certified instructor but the full hour dedicated to stretching enhances the many benefits including:

  • Normalize Disc Bulges
  • Reduced Degrees of Scoliosis
  • Increased Flexibility
  • Improved Muscle Performance and Tone
  • Normalization of Visceral Function
  • Reduced Stress
  • Injury Recovery and Prevention
  • Reduced Joint Inflammation and Arthrosis
  • Delayed Disc Degeneration
  • Increased Disc Hydration
  • Increased Blood Flow
  • Improved Posture
  • Relief of Chronic and Acute Back Pain
  • Relief of Neck and Shoulder Tension
  • Improved Awareness and Overall Wellbeing
  • Improved Recovery Time for Sports and Training
  • Reduced Forward Head Posture

**DISCLAIMER**

The ELDOA METHOD classes and website are not meant to diagnose or offer medical advice.  Do not rely on the information provided as an alternative to medical advise from your doctor or other registered health care providers. If you have specific questions about any medical matter, please consult your physician or professional health care provider. All those with a chronic/acute injury or medical condition who wish to attend the ELDOA METHOD Classes must first receive clearance from their doctor or registered health professional prior to participation.

Here are some pictures from Dr. Mark and Jill’s seminar!  There might be videos to come but they couldn’t easily email those back to home base here in South Jersey!

Just like Pilates, we feel that the ELDOA Methods will greatly benefit our patients suffering with spine related issues and even more so with core stability and strength!  Both Pilates and ELDOA are very core-centric types of exercise for correcting and improving posture and the resting nature of the joints surrounding spine.  If you have questions about your issues or need to have questions answers, feel free to call us at 856-228-3100 or email us below!

Contact

Read More

So what makes my back stiff and painful even if I try to protect my back?

So what makes for a stiff back?

– Prolonged sitting/ slouching, not limited to long commutes, hunched over a computer, and sitting on the couch!

– Improper lifting techniques, so many people say “lift with your legs” but do not really know that it means squatting down to pick something up.

– Poor exercise techniques, you have to move for the discs in your spine to be provided with nutrients, so just sitting still is usually not a great idea unless you have an actual injury or event that requires rest.

– Arched back while planking or performing squats and deadlifts.  The spine should always be in a neutral position, this even includes the neck!

– Too much focus on working out the chest and arms.  If the pecs and biceps muscles are overly developed without proper development of the posterior muscles that oppose those groups, this usually results in the shoulders, lower neck, and upper back becoming over worked.

 

– – -What are some things I can do at home to help this stiff back? – – –

Cat / Camel:  The cat/ camel is a floor based exercise done out of the quadruped position and allows for the entire thoracic spine to be worked at once.

– Start positioned on the ground on your hands and knees with your chin retracted

– Hands should be at shoulder width apart, and knees at hip width apart

– Take a deep breath in and arch your back, and hold this position for a count of 5 seconds to start and add time as your ability to hold the position without pain increases

– Slowly exhale and allow your mid back to sag, hold this position for a count of 5 seconds to start and add time as your ability to hold the position without pain increases, make sure to maintain chin retraction and do not go into neck extension

– This counts as one rep, each set should include between 8-12 reps

cat-camels-stiff-back-dr-kemenosh-dr-gross-glen-oaks-health-and-spine

Child’s pose: Child’s pose is good stretch that ties in the thoracic spine with the upper extremities.

– We prefer to use a yoga ball (aka Swiss ball) to get a better stretch, and it helps you to avoid lumbar flexion (ie the low back flexing forward towards the thighs).

– If you don’t have a yoga ball you can use a chair or couch, or use the floor.  If at any time you experience any shoulder or low back pain stop the exercise.

– Start by kneeling with your hands on the stability ball

– Allow your mid back to relax and slightly sag while maintaining chin retraction and a neutral cervical spine (keep your neck in a comfortable, straight position).

– Hold this position for as little as 5 – 10 seconds when you are starting out, but with some practice, it is common to hold this position for 30 – 40 seconds.

childs-pose-yoga-ball-dr-kemenosh-dr-gross-glen-oaks-health-and-spine

These are simply tips for a stiff back and should NOT be considered to be medical advice.  If you are having back pain and need some help getting yourself back to normal, please feel free to give the office us a call! 

Dr Mark Kemenosh and Associates – South Jersey Chiropractors – 856-228-3100

All of our Chiropractors are certified in Active Release Technique!

Read More

The Canadian Armed Forces has thrown out dated fitness testing in favor of real-world tasks. Sit-ups tossed out.

The Toronto Star published a story recently (January 20th, 2016) with the headline, “The Death of the Sit Up”.  The article immediately popped up on my social media feeds because one of the consultants mentioned in the article is Stuart McGill, PhD.  Dr. McGill is a professor of spine biomechanics at the University of Waterloo.  Dr. McGill is also widely known as one of the best researchers around for prevention of low-back-injuries.

Original Article Link:  http://www.thestar.com/news/gta/2016/01/20/the-death-of-the-sit-up.html

The article discusses that once a staple of physical fitness in gym classes and military fitness tests, the Canadian Armed Forces have thrown out using sit-ups as a measure of physical fitness.  Dr. McGill has been researching spines for over 30 years and has shown several times over that flexion of the spine, the motion used in a sit-up can statistically put you at a great risk for developing a low back disorder.  Dr. McGill is quoted in the article that he has now been contacted by the US Military and asked to show his findings that doing repeated traditional situps causes damage over time and as repetitions increase, the more likelyhood of a disorder of the spine develops allowing the spine to become damaged.  The largest problem with the traditional situp are that if a disc bulge begins to form, repeated sit up motions can actually increase the size of the bulge due to simultaneous compression and bending of the discs and spine.

The article goes on to talk about ways other exercises are being used now to evaluate physical fitness and military training.

The last few words on the article more or less sum up most of McGill’s findings and our advice as well:

“McGill says every exercise is a tool to achieve a goal. “If (your goal) is to become faster, stronger, or if it’s to become injury-resilient and have less pain in life and make yourself generally fit to enjoy life, then the answer is don’t do sit -ups,” he says. Exercises such as planks, he notes, are safer for lower backs and better engage core muscles.

“But if you’re a UFC fighter or a jiu-jitsu master and you have to do groundwork to fight an opponent off your back, you should probably do a few sit-ups.”

We highly encourage you to check out the original article at the Toronto Star authored by Mary Ormsby:

http://www.thestar.com/news/gta/2016/01/20/the-death-of-the-sit-up.html

stick-figure-sit-ups-hard-on-the-back-dr-craig-evans

Read More