Top 5 Hand Grip Exercises For Strength And Endurance

Grip strength exercisesHaving good grip strength is important for so many different reasons. I learnt first hand, excuse the pun, about the issues caused by not being able to hold onto things properly after an accident. I ended up cutting the tendons in my pinkie finger.

Bet you might not know, but the 5th finger is super important to be able to hold onto something. In fact the little finger is one of the most powerful gripping fingers.

Try it out yourself right now.

Squeeze your hand to make a fist. Feel how your index finger and thumb feel strong, but if you really clench your fist that it is actually the little finger and ring finger that should feel really strong. So my severing the tendons in my hand and needing them to be surgically repaired taught me how I needed to do rehab exercises and treatment to repair the damage I had done.

Below you will find out five good exercises to help build up the strength in your forearms and hands to be able to improve your gripping ability.

How Grip Works

Gripping musclesOur four fingers, along with our opposable thumbs move predominately in a flexion direction to work like a pair of pliers to be able to hold onto things. The palm works as the base to help control and keep objects within reach of the fingers.

The powerful flexor mechanics of the hand is supported by the weaker extensor mechanics, whose primary function is to help open a fist & raise the fingers against gravity forces during grasping activities.

Muscles Involved

You have either 35 or 34 muscles in both the forearm and hand involved in grip strength. About 20% of people do not have a palmaris longus. That means they will only have 34 muscles. The two groups of muscles used for grasping are divided into the extrinsic ones in the forearm and the intrinsic ones in the hand. The extensors tend to help add stability control whilst the flexors work to create grasping power.

Here is a list of the different muscles that work together to help us hold onto and release objects.

Extrinsic Group

  • Flexor carpi ulanris
  • Flexor digitorum superficialis
  • Pronator teres
  • Flexor carpi radialis
  • Palmaris longus
  • Flexor digitorum profundus

Intrinsic Group

  • Flexor policus longus
  • Flexor pollicus brevis
  • Abductor pollicus brevis
  • Pronator quadratus

So a bunch of muscles, bones and nerves need to work together to help in hand movements. It enables us to pick, hold, pull and push things.

How to Measure Grip Muscle Strength

Grip strength in a hand is measured using a dynamometer medical device. A hand dynamometer is a strain-gauge meter device measuring the ability to hold an isometric contraction. It is used to measure: grip strength, pinch strength, or to test muscular fatigue in research studies.

A dynamometer is useful for both healthcare professionals, like physiotherapists or occupational therapists, doing post-surgical rehab measurements, and strength and conditioning coaches in sport wanting to evaluate grip power of athletes. This can help guide the sports coach as to what training exercises need working on to help improve maximum power values, improve endurance and control.

You can buy one if needed through Amazon here.

List of Activities that Involve Gripping

  • Sports involved with holding a racquet or club like golf, tennis or baseball
  • Catching a ball
  • Lifting up a cup
  • Holding onto a car steering wheel
  • Opening up a closed bag
  • Opening and closing a window or door
  • Hold onto work tools like a saw or drill
  • To be able to hold a pen write

Grasping a golf clubThese are just some examples of common events that require the ability to pinch and grasp your fingers. There are a ton of situations where you might not realise how important being able to pincer grip or a hold a broad grasp onto something is allowing you to perform a daily task. Everyone needs to have adequate strength in their hands and forearms, both young and old.

Some need even more powerful grips than regular people.

Professional sportsmen and women need to have good hand control to play well. MMA fighters grappling on the floor, cricketer swinging a bat, rugby player holding a rugby ball, olympic athlete throwing a javelin etc… all involve hand strength and control movements to be able to do them well. Apart from that wrestlers and athletes need good hand grip to perform well on the floor.

Strength & Rehabilitation Exercises

Anyone who has had an injury to their neck, shoulder, arm or hand can benefit from doing specific strengthening movements. This is especially true for anyone who has had surgery to their hand, wrist or elbow. In my case I had surgical repair to the flexor tendons, blood vessels and nerves in my little finger after slicing them by falling onto some broken glass with an outstretched hand.

People who indulge in heavy physical activities as well as mechanical jobs, tend to have more hand injuries.

Hitting the gym and doing some wrist curls is not enough to create strong hands and forearms. If you are looking for the simplest and best ways to improve grip strength then try the following exercises. Here are 5 hand grip exercises that you can use for creating and maintaining healthy and functioning hands.

Standing Static Barbell Hold

A straight bar or EZ barbell is always useful piece of home gym equipment. You get to see visible results using a barbell for hand exercises. You always see deals from Sports Direct and other big name brands selling home sporting equipment. This is because they are a very useful and popular piece of workout equipment.

Instructions

  1. Grip the barbell & raise it up from the floor lift area to standing
  2. Hold it straight in front at 90 degrees to your arms
  3. Try to hold the position for up to 2 minutes

Standing static barbell hold exercise

If you are new to this and not able to hold it for long, try for as long as you can even if it is a minute. You can increase the difficulty by trying under hand, over hand or sumo type grip positions to hold the barbell. You might find that if you start lifting some really heavy barbell weights that you might need some of these wrist straps. Of course you’ll need an adjustable barbell weight selection which you can get on Amazon here.

Dumbbell Wrist Rotations

Dumbbells help to challenge each arm separately. A straight barbell can hide weakness on side, like having a weak left or right side. You can’t hide your weak muscles when holding a dumbbell. Apart from working on hand grips, it helps to make your forearms strong.

Instructions

  1. Take a pair of dumbbells & hold them with your elbows bent at 90 degrees
  2. Hold your elbows next to your sides
  3. Roll your wrists outwards as far as you can
  4. Now rotate them inwards as far as you can
  5. Repeat until fatigued

Standing dumbbell wrist rotations

Try keep your shoulder muscles relaxed down to help prevent any neck and shoulder injuries. You can even start with no weights and work your way up to increase the dumbbell weight to make it more difficult. Of course you will need a good pair of adjustable dumbbells from Amazon to use this at home. 

Squeezing a Stress Ball

Very simple movement that creates lost of benefits to to loads of muscles all at once. Plus it is a very functional movement required in our activities of daily living.

Instructions

  1. Hold the stress ball in your hand
  2. Wrap your fingers and thumb around it
  3. Start squeezing the ball slowly & relaxing your grip slowly
  4. Keep doing this for 1-2 minutes
  5. Repeat the squeezing a stress ball exercise on your another hand.

Squeezing stress ball exercise

You could always start with no ball. However, you will eventually need a soft ball like this stress ball you can get on Amazon. This is one of the best hand strengthening exercises ever. I do this to stimulate my left hand grip and coordination, which is naturally weaker for me being right handed. 

Hand Gripper Exercises

Hand grippers come with two handles that are connected with a spring under tension. These can be really hard to do, but you’ll love the sense of accomplishment when you see how you improve with practice over time. You get some basic looking ones all the way up to advanced ones too as I read in the review on gains bible.

Instructions

  1. Hold the hand gripper in one open hand
  2. Try squeezing the two handles closed
  3. Hold for 1-5 seconds
  4. Repeat until fatigued and then pass on to the other hand and do the same

Hand gripper exercises

Personally I find this is one of the most difficult hand and wrist exercises to doI find. It is like the stress ball movement, but just 100x harder. A more advanced way to challenge yourself is try holding the gripper handles in one hand for as long as you can. You can also vary it up and do quick repetitions, trying to close the gripper as many time as possible within a short time period. You could even have one in each hand and try coordinate or alternating the squeezing. You can get one of the best hand grippers on Amazon here

Wrist Push-Ups

Working on your shoulders and forearms is a must to help your hands & wrists. The wrist push-ups exercise will benefit both the upper and lower arm. Lots of times a pain signal or weakness higher up even into the neck can lead to weakness down the biomechanical line.

Instructions

  1. Get down onto your hands and knees
  2. Put your arms inline, or just beyond, your shoulders
  3. Slowly lower your upper body to the floor keeping your elbows tucked in
  4. Slowly push-up from the floor
  5. Finish the move with elbows still slightly bent
  6. Repeat until fatigued

Wrist push-ups

A normal push-up is a classic body weight exercise. It is such a primitive move to help build power in the whole upper body plus the arms. I’d suggest starting on by doing push-ups on your knees. As you get stronger you can go onto your toes by stretching out your legs. You have to watch your form as it is easy to try cheat and use your neck to compensate or round your thoracic spine. Remember that fewer quality movements trumps quantity. Do this anywhere you are.

To get maximum benefit from the top 5 exercises above complement them with stretching the arm and wrist during and after. Initially, you can do it once in a week and increase the frequency depending on your comfort level.

I hope you found these tips helpful tips. Following these exercises can help you develop stronger arms that will serve you well in both the short-term and long run. I’d suggest reading this post on how to exercise only 15 mins per week using the Body by Science work from Dr Doug McGuff and also how to do shoulder blade push-ups to compliment these moves above.

References:

Spinal Awareness Week 2015: Move Better – Live Better

It is coming to that time of year for the annual Chiropractic promotional event from the United Chiropractic Association titled: Spinal Awareness Week 2015 | Move Better – Live Better

Spinal Awareness Week runs 11 - 15 May in 2015 by the United Chiropractic Association

Official UCA Statement

Spinal Awareness Week is a national initiative from the United Chiropractic Association and will be held every May. The theme for this year’s Spinal Awareness Week 11th – 15th May is:
‘Move Better-Live Better’

Through Spinal Awareness Week we plan to educate and encourage people to introduce changes to their lifestyle that will allow them to Move Better and ultimately Live Better. Chiropractors acknowledge that the elderly population in the UK is increasing and through Chiropractic care and advice can not only improve the independence and quality of life of the elderly but also reduce the financial burden on an already stretched NHS. Chiropractors have much to offer this rapidly expanding demographic group, not the least of which is maintenance of spinal flexibility, improving posture and balance.

One of the leading causes of death in the elderly is falling, nearly one in three elderly adults falls every year with approximately 35% being hospitalised as a direct result of their fall. These tragedies could be prevented through proper postural corrections that have shown to improve balance.

During Spinal Awareness Week, UCA chiropractors will be offering health promotion and wellness advice for older adults seeking to maintain and improve mental and physical fitness. As you age, positive attitudes about lifestyle changes can vastly improve your quality of life. UCA Chiropractors will be giving screenings and health talks as well as offering advice on improving mobility, flexibility and fall prevention.

Our objective is to ‘Make Health Last’ and through chiropractic adjustments, exercise and diet advice, Chiropractors can have a huge effect on the health of not just our ageing population but everyone.

Source: Taken from http://www.united-chiropractic.org/spinal-awareness-week/ 23 March 2015

Collection of Event Marketing Posters

Click on the slideshow below to see pictures of the posters used to promote the event in Chiropractors’ clinics and marketing channels.

Watch the Official Video

Click on the YouTube video below to see the beautifully created video highlighting staying strong as we age.

Chiropractor in Ramsey Isle of Man at IM8 1AQ

ChiroClinic Isle of Man logoIf you are looking for a chiropractor in Ramsey then here are the contact details of ChiroClinic IOM in the postcode area of IM8.

Below you will find the contact details of the clinic. You can also use the interactive Google map with the option to view the street view in order to get directions and see the front of the building for ChiroClinic IOM. The local map is also useful tool to help you find you way around Ramsey the beautiful town in the North of the island on the Isle of Man.

Continue reading

Portland Chiropractic

portland chiropractic clinic logo

Finding the correct treatment for back pain in Aldridge.

Portland Chiropractic is located in the heart of the West Midlands in Aldridge, Walsall. Conveniently located just outside of Birmingham, Walsall, Sutton Coldfield and Great Barr.

We are dedicated and experienced Chiropractors that are committed to not only your symptoms, but the source of your discomfort and how to prevent them from reoccurring in the future.

We also offer treating sports injuries with sports massage therapy – whether amateur or professional we can help you reach your optimum performance and health!

We have seen excellent results from treating: lower back pain, shoulder and neck pain, sciatica, dizziness and migraines, sports injuries, tennis elbow and many more!

Please call today for an immediate appointment with flexible appointment times available to suit everybody!

Contact Details:

Principle Chiropractor: Richard Taylor
Associate Chiropractor: Treve Carter
Clinic Telephone Number: 01922 456700Address: 11 Portland Road, Aldridge, Walsall, WS9 8NS
Enquiries Email: info@portland-chiropractic.co.uk
Website: www.portland-chiropractic.co.uk

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Neck Pain Exercises That Stop Pain

Best Exercises For Neck PainWhen you have a sore neck it can be so frustrating not being to find good info or guidance on how to stop the pain. There are loads of ways to treat a painful neck. Exercise is still one of the best treatment tools available. Our bodies were designed to move and move properly. Bad posture habits and poor movements patterns do contribute to the cause of the ache or pain your experiencing.

Knowing how to move your neck to feel that relief you’ve been looking so hard for is what I want to show you today. Having dealt with so many patients over the years I can tell you that normally people just don’t know how to exercise the neck area. I have never heard anyone who trains at a gym telling me they do a neck workout.

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Have a Baby or a Career? Stats Every British Women Should Know

TBaby Versus a Careeroday I have a very cool infographic I want to share with you. It is all about giving women the information they want to know, or should know, about when it comes to deciding whether or not to keep working or stop and have children.

Having kids is a major decision in life, and older mothers are becoming more common as the stats show in the infographic. Some other points I found interesting in the following infographic were about:

  • The average age of mums having kids and how many of those are over 30
  • What is costs to have a full-time nanny in London look after children
  • How many professional career women will drop out of their career’s to bring up kids or take care of a loved one
  • 7 best jobs for women to keep a work-life balance

The Answer to the Baby Versus Career Question

Gumtree infographic baby versus career
Gumtree infographic baby versus career is an infographic that was produced by Gumtree

The Bottom Line

I see it in the clinic all the time where a lady feels the biological clock ticking away and rushes to find a stable partner or husband to have babies with them. For some of these women getting near their late thirties or into their early forties fertility becomes a big concern. In fact you can see from this fertility clinic in Hertfordshire stat that women who are 38 years old plus the fertility treatment success rate drops off dramatically.

Having children is an amazing experience. I know I am lucky enough to have a beautiful daughter. Money is one thing, but if you really want kids, I feel, you can’t choose the best time, the best time is right now when you are ready to raise a family.

Bulletproof Coffee UK: How I Drink My Coffee

Bulletproof Coffee UKI have been telling patients for the last couple of years how I use butter in my coffee, instead of milk. How did I end up mixing grassfed butter, like Kerrygold butter, into my morning cup(s) of coffee? It all began with the concept called Bulletproof® Coffee.

Today’s post, is my review on this new type of health coffee that is taking off in the paleo diet and CrossFit scene. I’ll explain my personal story of how I got started, what I learnt going down this rabbit hole, and the kind of results I have seen since drinking a high fat paleo coffee, nearly every morning for the last two years.

Continue reading

A More Natural and Holistic Approach to Schizophrenia Care

natural schizophrenia treatmentToday I have a guest post about the mental health condition, Schizophrenia. Mental illness diseases are not that uncommon and it is always interesting to find out more about them.

Schizophrenia is a serious health condition that affects 1% of the population, yet sufferers and healthcare professionals are becoming increasingly concerned about the effectiveness of conventional treatments. This has led many to seek out complementary and alternative therapies, some of which have shown to possess remarkable benefits for schizophrenia sufferers.

What is Schizophrenia?

According to the US National Institute of Mental Health, schizophrenia is a chronic, severe and disabling brain disorder that has affected people throughout history. Sufferers may hear voices other people don’t hear or believe that other people are reading their minds, controlling their thoughts or plotting to harm them. As a result, sufferers can become withdrawn or agitated. They may not make sense when they talk or may sit for hours without moving or talking. Other people with schizophrenia may seem perfectly fine until they talk about what they are really thinking.

Symptoms of schizophrenia are divided into ‘positive’ and ‘negative’ signs. Positive symptoms include:

  • Delusions
  • Hallucinations
  • Disordered thoughts

‘Negative’ symptoms deficits of normal emotional responses or of other thought processes. They include:

  • Lack of motivation
  • Flat expressions or little emotion
  • Poverty of speech
  • Lack of motivation
  • Inability to experience emotion and pleasure.

Negative symptoms can lead to sufferers neglect themselves or make them appear wrapped up in their own thoughts. They can also lead to difficulty with education or employment. Such negative symptoms are often the most difficult to deal with for families and carers and tend to be the main cause of long-term disability.

What Treatment is Available?

The causes of schizophrenia are still largely unknown, so treatment focus on eliminating the symptoms of the disease. The two mainstays of therapy are antipsychotic medications and psychosocial or talking therapies.

Antipsychotic medications

Conventional or ‘typical’ antipsychotics medications have been around since the 1950s, including chlorpromazine (Thorazine) and haloperidol (Haldol). So-called second generation or ‘atypical’ antipsychotics arrived in the 1990s, the most of which is clozapine (Clozaril), an effective medication that treats psychotic symptoms, hallucinations and breaks with reality. However, clozapine can cause a serious problem called agranulocytosis, or the loss of white blood cells needed to fight infection. Other atypical antipsychotics that do not cause agranulocytosis include risperidone (Risperdal), olanzapine (Zyprexa), quetiapine (Seroquel) and aripiprazole (Abilify).

Side effects with antipsychotic medications include:

  • Drowsiness
  • Dizziness when changing positions
  • Blurred vision
  • Rapid heartbeat
  • Sensitivity to the sun
  • Skin rashes
  • Menstrual problems for women

Atypical antipsychotic medications can also cause weight gain and changes in a person’s metabolism, which may increase the risk of diabetes and high cholesterol. Weight, glucose levels and lipid levels should be monitored regularly by a doctor while taking an atypical antipsychotic medication.

Talking Therapies

A debate is currently underway in the scientific community about the effectiveness of talking therapies for those with schizophrenia, with two apparently contradictory articles published in the last three months.

Cognitive Behavioural Therapy (CBT) is a well-recognised treatment, however, the results of systematic review and meta-analysis of the effectiveness of CBT published in the British Journal of Psychiatry concluded the therapeutic benefit was only “in the ‘small’ range” and “reduces further when sources of bias, particularly masking, are controlled for”. Only a few weeks later, The Lancet published the results of a single-blind randomised clinical trial that aimed to establish whether cognitive therapy was effective in reducing psychiatric symptoms in people with schizophrenia. In contrast to the earlier report, the study concluded that cognitive therapy significantly reduced psychiatric symptoms and was “a safe and acceptable alternative for people with schizophrenia spectrum disorders who have chosen not to take antipsychotic drugs”. This final point – that the patients in the study had chosen not to take their medication – is a crucial element in this debate.

Recent research has suggested that meditation can also help reduce the symptoms of mental health disorders. Click here for more general information on schizophrenia.

Are There Any Other Treatments?

What is clear is that significant doubt exist around the efficacy of both mainstays of schizophrenia treatment. Due to the large number of potentially severe side effects to antipsychotic medications, many sufferers choose not to take them. As a consequence, many experts are recommending that health professionals work in partnership with patients and carers to offer treatment, education, support and psychosocial care in an atmosphere of hope and optimism.

Psychiatrist James H. Lake, who chairs the American Psychiatric Association’s Caucus on Complementary, Alternative and Integrative Care also runs a full-time private practice in integrative psychiatry, an approach that uses both conventional therapies and evidence-based complementary therapies. He emphasises that ‘integrative psychiatry’ is based on compelling evidence from randomised controlled trials and is meant to supplement, not supplant, conventional medications. “By no means am I trying to replace antipsychotic medications with herbs. I prescribe conventional antipsychotics all the time — they are very important.”

With some patients, Lake agrees to work toward a goal of reducing doses or even discontinuing antipsychotics but only is the patient is stable, has a history of good compliance and is committed to an holistic programme that includes healthy diet, exercise and a mind-body practice such as yoga or tai-chi.

There is huge demand for new approaches, says Richard P Brown, Associate Clinical Professor of Psychiatry at Columbia University, and holistic therapy champion. “Patients and families are desperate — they’re saying: There’s got to be more you can do for us.” He views complementary therapies as a broader set of tools that clinicians can employ to help patients lead less disrupted and more fulfilled lives.” However, there has traditionally been little in complementary therapies among US psychiatrists, he admits. “Most psychiatrists are quite frightened by the idea of alternative medicine… [yet] when I give talks on this, the room is stuffed and people are overflowing out into the hall.” It’s a sign, he says, that, “clinicians aren’t satisfied with the treatments we have to offer.”

Dr Brown points to studies that found evidence for the use of a range of nontraditional therapies used alongside antipsychotics, including omega-3 fatty acids, glycine, folate, Chinese herbal medicines, yoga practices and spiritually focused group therapy. Nonconventional therapies may be particularly effective in easing negative symptoms, cognitive symptoms and/or antipsychotic side effects.

One leading area of interest is the use of the dietary supplement, omega-3 fatty acids. Five of six double-blind, placebo-controlled trials in schizophrenia, and four of six such trials in depression, have reported therapeutic benefit from omega-3 fatty acids particularly when used in addition to antipsychotic medication. However, as other reviews have failed to find clinical benefit, more research is needed.

Image Credit: David Goehring

 

Chiropractor Berkhamsted at HP4 2AA

Berkhamsted Chiropractic ClinicIf you are looking for a chiropractor in the county of Hertfordshire, England then here are the contact details of Naturality Wellness Centre in Berkhamsted under the postcode area of HP4.

Below you will find the contact details of the clinic. You can also use the interactive Google map with the option to view the street view in order to get directions and see the front of Chiropractic clinic. The local map is also useful tool to help you find you way around the beautiful county town of Berkhamsted in Herts, UK.

Naturality Wellness Centre

Here are the Chiropractic clinic contact details.

Chiropractor: Gary Kirwan
Telephone Number: 01442 800400 press option 1
Email: info {AT} naturality {DOT} org.uk
Website: naturality.org.uk or chiropractorberkhamsted.co.uk
Physical Address: 42 Lower Kings Road, Berkhamsted, Hertfordshire HP4 2AA

Map of Berkhamsted

Cornwall NHS Chiropractors: Get Chiropractic Treatment on the NHS

Chiropractor NHS

I read some breaking new on the BBC website yesterday. It would seem that NHS Kernow in Cornwall has authorised that patients can get their lower back pain treatment from a chiropractor paid for by the National Health Service. There are some criteria that need to be followed before a patient qualifies to have the treatment covered.

There are other NHS chiropractors that I have been able to find before. However, you would have been very limited as to the local GP surgery that could have referred you for back pain treatment. Well if you’re in South West England you might be lucky enough to fall under the catchment area covered by the Kernow Health Referral Management Service.

Criteria Needed To See a Cornwall NHS Chiropractor

According to the BBC news article the following points need to be ticked to qualify a NHS referral to a chiropractor:

  1. Cornwall patients must be over 16,
  2. Been living in the county for at least a year,
  3. Be registered with a NHS GP,
  4. Treatment covered would involve manipulation of muscles, bones and joints, often in the spine,
  5. Chiropractic sessions would only be available for neck or back pain which had appeared within 12 months,
  6. There are currently 14 approved Chiropractic clinics.

I know the British Chiropractic Association has been working for many years to have Chiropractic included on the NHS as a treatment option that GP’s can refer to for musculoskeletal conditions.

Chiropractor Exeter in County Devon at EX1 1QT

Chiropractor ExeterIf you are looking for a chiropractor in Exeter then here are the contact details of a Exe Chiropractic Clinic in the UK postcode area of EX1.

Below you will find the contact details of the clinic. You can also use the interactive Google map with the option to view the street view in order to get directions and see the front of Exe Chiropractic Clinic. The local map is also useful tool to help you find you way around the beautiful county town of Exeter in Devon, UK. Continue reading

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Pain Between Shoulder Blades: Do You Suffer Upper Back Discomfort?

pain between shoulder blades

Shoulder Blade Pain?

Quite often a patient would come into the Chiropractic clinic and tell me they have an upper back discomfort that is causing a pain between their shoulder blades. The patient will then usually want to show me the area where their dull ache or stabbing pain is by touching my own thoracic spine. Most people can’t reach the painful area on their own backs so they need to help me to know exactly where it is hurting.

This type of patient will usually say that what they are experiencing in their upper back region can be described as: a burning ache, stabbing or a sharp pain between shoulder blades. Maybe the neck or arm is involved as well.

Today you are going to learn a lot about the symptoms of middle to upper back pain, common and serious causes for pain between shoulder blades and treatment tips for getting relief from aches and pain in-between the shoulder blades in your back today. Continue reading

Kinesio Tape: Coloured Kinesiology Taping on Athletes

Kinesio Tape

You may have recently seen that coloured tape used on athletes on TV. You might be wondering what exactly is that special tape on your favourite sportsman or woman and why they are wearing it on their skin.

I wanted to find out more about Kinesio® Tex Tape and why the kinesio taping method is used by different healthcare professionals, like chiropractors and physiotherapists, around the world on both their amateur or professional sport patients and their regular clinic patients. Continue reading

Bear Crawl Exercise: Todays Movement Challenge

Bear Crawl Exercise

Been There Bear Crawled

If your a rehab chiropractor then you’ll probably know what the bird dog exercise and bear crawl exercise are all about. Otherwise they might sound like some strange animal movement or yoga pose if this is your first time exposed to this way of rehabilitation movement.

I came across a very interesting video on Facebook from Dr Craig Liebenson, who you would have seen in the bending forward causes low back pain article. Craig felt this was a good example of good human form and movement that even Russian personal trainer, Pavel Tsatsouline, would share this video. Craig follows the rehabilitation exercise school of thought from the Prague school of rehabilitation using Dynamic Neuromuscular Stabilization. I have just finished the DNS A course and about to do DNS B CPD course at the AECC later this month. The bear crawl position is one of the DNS rehab postures and active exercises. Watch the video below to learn more. Continue reading

Reduce Inflammation and Loneliness: Latest Mindfulness Training Research

Lonely

Mindfulness Training Can Change Your Feelings

I came across some very cool research from July 2012 showing how changing your mind can change levels of inflammation in your bloodstream. When looking at inflammation which is causing pain and disease in your body most people only think of taking an anti-inflammatory or pain-killer medication. This kind of research is important I believe because it shows you that you have the ability to change your body without medication only.

In this study they used a technique called Mindfulness-Based Stress Reduction (MBSR) on older adults (55-85 years old) to see if they could change their feelings of loneliness and change the inflammation marker in the blood called C-Reactive Protein (CRP). Could this be a simple treatment tool people in acute and especially chronic pain are missing to help heal their bodies? I think so. Continue reading

Don’t Die Early Book by Rocky Angelucci: My Positive Review

Don't Die Early Book Review

Don’t Die Early Author Rocky Angelucci

I love those books you start reading and end up not being able to put it down because it’s just such a good story you just need to know what happens at the end. These kind of awesome reading events are normally reserved for the latest fictional novel series to hit the book stores and definitely not for a book about health.

Well, prepared to be pleasantly surprised and, I hope, youthfully excited about knowing how to really test your state of health, your state of wellness.

Have I got your attention yet? I just finished reading the kindle ebook titled “Don’t Die Early: The Life You Save Can Be Your Own” by Rocky Angelucci and I wanted to blog about it straight away. In today’s post I needed to let you know why I’m excited by what I learnt, why I’m going to be recommending this book to my Chiropractic patients and a for you to hear my book review. Continue reading

Got a Stiff Neck? Fix This Type of Neck and Shoulder Pain

Cervical Spine X-Ray

Got Stiff Neck Bones?

Have you ever been in a situation where you have had such a stiff neck? It can happen so easily that you wake up and find you can’t move your neck properly or you’ve been working away at your computer only to find it is sore to move neck or shoulders. Maybe your neck creaks and crackles in the joints with movement and there is limited ability to turn your neck to one side or both.

Neck stiffness is very common medical condition. However, understanding what causes a stiff neck and how to fix a stiff neck is what most people want to know. The good news it can be a quick and easy resolution to your problem. That is what I aim to explain in today’s post. Neck stiffness is similar to a trapped nerve, but different at the same time. Below I will share the two most common causes, how to spot the difference between a sore throat and meningitis problem and some other hints, tips and 9 treatment tricks to help you unlock your neck again. Continue reading

5 Tips for Creating Good Posture in Teenagers

poor posture in adolescent

How to Improve Your Posture

Today I have a guest post about why teenagers need to make sure they have good posture and 5 tips on how to do that.

I have talked about in the past about how we can continuously abuse the natural spinal curves with bad posture and end up diagnosed with the 23 and 1/2 hour disease. Doing the opposite by trying to take care of how you’re sitting, standing and moving is not only important to how better you look but also your general nerve, muscle and joint health in the long-term.

Below Micheala will explain 5 simple posture exercise and handy tips for a teenager who could be in that poor posture stage and you are worried about them developing a hunch back or scoliosis looking spine. I like to say to patients posture is a sign of how your nervous system is feeling. You don’t see confident, happy people walking around with a slouched back and bad posture instead they look strong and a ‘perfect posture’ position. So your posture is important. Continue reading

How to Request Access to Health Records from the NHS

Health Records on the NHS

Access to Your Old Health Notes on the NHS

Today I have a guest post talking about a recent BBC new story where a man was going to be charged £2,000 to obtain old health records from the NHS. I hadn’t come across this problem before so it was interesting for me to find out: what happens in a situation like this now, does a NHS patient have to pay so much money to get access to their doctors notes and test results?

You can guess that no, £2,000 is not the normal fee to be charged for access to your old health files. Find out the answer below. If you have ever tried to get access to your old blood tests, MRI scan results from the NHS? Did you find it hard to get copies of them if you did? Let me know in a comment below. Continue reading

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Doctored: New Pro-Chiropractic Documentary

Doctored the Movie

You Might Need More Than an Apple to Keep the Doctor Away

There is a new health documentary launched recently in 2012 called Doctored. I first heard of the making of this pro-Chiropractic film I think at the end of last year or definitely the beginning of this year. What is really cool is that there is a limited time you can watch the entire movie free online.

At mercola.com they teamed up with the movie producers to let anyone see the full length documentary for free in the link I’ll provide below. You’d better hurry as apparently it will close on 17 November 2012. It is an inspiring health documentary on the benefits of natural healing without excess drugs or surgery. The film also mentions some of the history of Chiropractic with the famous Wilk et.al vs American Medical Association court case from 1976 to 1987. Probably many patients don’t know that the American Medical Association at the time had a committee whose task it was to eliminate the Chiropractic profession. Continue reading

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