Abs vs. Core

Whether you are someone who has just started working out as part of your new year's resolution, or if are a well seasoned athlete, you probably have seen a lot of misinformation in the health and fitness industry about working your "core". While it is true that the "abs" or "rectus abdominus" muscles are the most visible of the core muscles, they are certainly not the only muscles of the "core". Frankly, I must admit that I have never heard anyone say "Wow, look at those awesome low back muscles!" when commenting on someone's physique, but I am not interested in appearance as much as I am function. So if you think crunches or situps are enough for your "core", please continue reading. First, lets look at what the rectus abdominus muscle does. It is the primary muscle to perform lumbar flexion, which is curling the torso into a bent forward position. So exactly why is it so important? What daily movements involve lumbar flexion? Simmply put-alot. But in the standing position, the abdominus rectus muscles are greatly aided by gravity. It is usually only strained in tennis players, and sometimes sports involving a throwing motion. By sharp contrast, 90% of the general population has low back pain at some point in their lives, and of those, half of them will have it more than once. Which would you say is more important? I once met a patient who was very proud that she was doing the "Marines' Workout". This meant that she did 200 crunches per day, among other things. She had done so many crunches that her natural posture was such that she was "crunched" forward. I asked her what low back exercises she did to balance out all of this abdominal work, and she admitted that she did none. Turns out this was the source of her low back pain. Just working the rectus abdominus will only bring your posture into an even more slouched position than it already is. It will also put excessive strain on the low back muscles. The muscles that move the torso, which most people consider as "core", also include the transverse abdominus muscles, internal and external abdominal oblique muscles, the quadratus lumborum, and the erector spinae muscles (which consists of the iliocostalis, the longissimus, and the spinalis groups). The erector spinae are the primary movers for lumbar extension (back arching). The obliques are the primary movers for lumbar rotation (twisting), and the quadratus lumborum muscles are primarily involved in lumbar lateral flexion (side bending). So it certainly makes sense to incorporate all of these movements into your core training. We will go over some examples of these in the next blog...tbc.

New Years Resolutions

Seems like everyone's New Years resolutions are the same: lose weight, save more money, etc. How about a different approach this year? Make your resolution to live a more balanced life. We all wish we had more time to exercise, spend with our family, finish the project at work, etc. But the truth is that we all have the same 24 hours a day. Why not spend a little time doing all of them? The pressure we put on ourselves to accomplish everything everyday is becoming overwhelming to the point of exhaustion. Taking the time to treat yourself to a massage once a month, or some "me" time by meditating, even if only for 5-10 minutes a day. As part owner of Schafer Chiropractic and Healing Spa, one would think I would take the time to get a massage at least once per month. Yet even myself, someone who knows all the great benefits of massage, only took the time twice in the past 12 months. The best resolution is to admit that you are human, and cannot do everything at once, and slow down a little bit .. and breathe.

Anyone who has shoveled snow before knows how good a workout it can be. When you consider that the average shovelful of snow weighs 5-10 pounds, the average driveway or walkway may hold hundreds of pounds of snow. But despite the benefits, shoveling snow can also be physically stressful; bending, lifting, and twisting, combined with the exposure to freezing weather conditions, can take a serious toll on the body. Typically, the arms, shoulders and back get sore and may occasionally feel pain. The cold air invigorates most people into action; however, the same cold air can numb the sensations of pain and fatigue. Unfortunately, pain is a sign that an injury has already occurred or that mechanically you are doing something incorrect in shoveling the snow. In short, there is a right way and a wrong way to shovel snow, and paying attention to your technique can make a big difference in how you feel the next day. As with any project, the prep work is the most important. The following are some quick tips on how to shovel snow smarter: • Be prepared. Spray your shovel with Teflon so the snow won't stick to it. The more snow that stays on the shovel, the heavier it gets and the more chance for injury - and frustration. • Do a warm-up first. A tight, stiff body is asking for injury. A few minutes of stretching can save you a lot of pain later. When you are shoveling, don't forget to breathe. Holding your breath makes you tight and stiff. • Layer your clothing. Layered clothing will keep your muscles warm and flexible. You can shed a layer if you get too hot. Make sure you wear gloves that cover your wrists; if your wrists get cold, your fingers, hands and arms will be cold, too. • Wear the right shoes. Choose shoes with plenty of cushioning in the soles to absorb the impact of walking on hard, frozen ground. • Use the right size shovel. Your shovel should be about chest high on you, allowing you to keep your back straight when lifting. A shovel with a short staff forces you to bend more to lift the load; a too-tall shovel makes the weight heavier at the end. (Note: Save your money - don't buy a fancy ergonomic shovel; studies have shown that in some models, the hook end is too deep. Twisting to unload a shovelful of snow with this tool may hurt your wrists.) Also keep one hand close to the base of the shovel to balance weight and lessen the strain on your back. • Timing is everything. Listen to weather forecasts so you can shovel in ideal conditions. If possible, wait until the afternoon to shovel. Many spinal disc injuries occur in the morning when there is increased fluid pressure in the disc because your body has been at rest all night. • Drink lots of water. Drinking water frequently throughout the day helps to keep muscles and body hydrated. Be careful with hot drinks like coffee or hot chocolate. Coffee contains caffeine, which has a dehydrating effect and adds even more stress to the body. • Use proper posture. When you do shovel, bend your knees and keep your back straight while lifting with your legs. Push the snow straight ahead; don't try to throw it. Walk it to the snow bank. Try to shovel forward to avoid sudden twists of the torso and reduce strain on the back. The American Chiropractic Association recommends using the "scissors stance," in which you work with your right foot forward for a few minutes and then shift to the front foot. • Take your time. Working too hard, too fast is an easy way to strain muscles. Take frequent breaks. Shovel for about five minutes at a time and then rest for two minutes. • See your chiropractor. Gentle spinal manipulation will help keep your back flexible and minimize the chance for injury. If you do overdo it, your chiropractor can help you feel better and prevent more injury. So enjoy the snow this year, but remember that when it comes to shoveling snow, stay safe. Taking heed of these simple tips could make the difference between spending your day enjoying the new snowfall or lying in bed with a sore back, sprained ankle or other injury that could have been easily avoided. Talk to your doctor for additional information.

Giving Thanks to Veterans

Veterans have given us the gift of freedom. This Holiday season help us to fulfill their Holiday wishes. Below is the wish list for the Grand Rapids Home for Veterans. Donated items may be dropped off at normal business hours or at your next appointment. $25 Gift Cards: Burger King, McDonalds, Wal-Mart, Wendy’s, Dollar Tree, Subway, Gordon Food Marketplace, Kentucky Fried Chicken, Celebration Cinema Movie Theatre, Red Lobster, Whitecaps Ball Park, Telephone Cards Candy Bars: Snack or Full Size Individual Sized Variety Chips or Crackers and Cheese Ink Pens (Click Type) Book of U.S. Postage Stamps (Forever stamps) Batteries (AAA, C, D) (Alkaline) Polident and Fixodent Denture Adhesive Men’s Body Spray: Power Stick Brand (available @ Dollar Tree) Men’s Body Wash: Power Stick Brand or White Rain 3 in 1 (available @ Dollar Tree) Alcohol Free Mouthwash Binaca (Blue) or Close Up (Red) (available @ Dollar Tree) Arm & Hammer Spinbrush Battery Powered Toothbrushes (Soft) 3 Head Electric Razors (New) Men’s Soft Bristle Hair Brushes Aftershave Lotion and Pre-Electric Lotion DVD’s (New Movie Releases) Large Print Books (Science Fiction, Suspense, Romance) Wallets (Men or Women’s) Watches (Men or Women’s) Baseball Hats: Military or Team Logo Belts: All Sizes (Men or Women’s) Shower Shoes (Variety of Sizes) White Diabetic Sock: All Sizes Button Up Long Sleeve Cardigan Sweater: (M – 5X) Lounge Pants: (M – 5X) Men’s Jackets: (2X or 5X) Quilted Flannel Shirts: (M – 5X) Sweat Shirts & Pants: (M – 5X) (Heavy and Light Weight) Team Emblem T-Shirts & Sweat Shirts: (M – 5X) White T-Shirts: (M – 5X) Colored Pocket T-shirts: (M – 5X) Hooded Sweatshirts: (S – 5X) Thermal Underwear: (L – 5X)

Dr. Schafer's Backpack Safety Checklist: One of the fundamental pieces of any back to school ensemble is, of course, the backpack. Although they’re practical, backpacks are a leading cause of back and shoulder pain for millions of children and adolescents. As students head back to school, the American Chiropractic Association (ACA) offers parents advice on preventing unnecessary backpack pain and injuries. The ACA offers the following checklist to help parents select the best possible backpack for their children: Is the backpack the correct size for your child? The backpack should never be wider or longer than your child’s torso, and the pack should not hang more than 4 inches below the waistline. A backpack that hangs too low increases the weight on the shoulders, causing your child to lean forward when walking. Does the backpack have two wide, padded shoulder straps? Non-padded straps are not only uncomfortable, but also they can place unnecessary pressure on the neck and shoulder muscles. Does your child use both straps? Lugging a heavy backpack by one strap can cause a disproportionate shift of weight to one side, leading to neck and muscle spasms, low-back pain, and poor posture. Are the shoulder straps adjustable? The shoulder straps should be adjustable so the backpack can be fitted to your child’s body. The backpack should be evenly centered in the middle of your child's back. Does the backpack have a padded back? A padded back not only provides increased comfort, but also protects your child from being poked by sharp edges on school supplies (pencils, rulers, notebooks, etc.) inside the pack. Does the pack have several compartments? A backpack with individualized compartments helps position the contents most effectively. Make sure that pointy or bulky objects are packed away from the area that will rest on your child's back, and try to place the heaviest items closet to the body. Dr. Schafer and the ACA both recommend that parents or guardians help children pack their backpacks properly, and they should make sure children never carry more than 10 percent of their body weight. For example, a child who weighs 100 pounds shouldn’t carry a backpack heavier than 10 pounds, and a 50-pound child shouldn’t carry more than 5 pounds. In addition, parents should ask their children to report any pain or other problems resulting from carrying a backpack. If the pain is severe or persistent, seek care from a doctor of chiropractic or other health care professional.

What's goin on?

For anyone interested, we are working on 2 or 3 classes that we will be offering at EGR recreation department. 1. Yoga for low back pain 2. Yoga for barefoot runners and possibly 3. Stretch and strengthen with elastic bands. Stay tuned for more information.

New Years Resolution Mistakes

Happy Holidays! Now that we all have had our fill of eggnog and fruitcake, it’s time for: New Years Resolutions! Which brings me to my next blog post. As a former personal trainer, I cannot help but observe my fellow exercisers mistakes at the East Hills Health Club and Michigan Athletic Club. I do refrain from giving my advice when it is not asked, but there is no reason I shouldn’t post my observations for your benefit. I would also like to add that the personal trainers there are top notch, and I have never witnessed trainers employing any improper techniques at either gym. This is by no means a scientific review of existing literature, but rather a personal observation from someone who has worked in 5 different gyms and health clubs, and has frequented dozens more as a customer. Here are some of the most common mistakes:

1. Working out on the Stairmaster or Elliptical machine while leaning your weight on the side bars. I fully realize that leaning like this makes it easier, but it certainly does not make it better. It would be better to use your “core” muscles by supporting your own body. If you can’t do this, maybe you should switch to a seated stationary bike or recumbent bike. 2. Performing abdominal crunches by the hundreds, but not doing any low back (erector spinae) exercises. Consider anything around your mid section as core. This includes rectus abdominus, transverse abdominus, obliques, quadratus lumborum, and erector spinae,. Personally, I feel that gluteal and hip musculature should also be considered as core. I also think that if you need to do more than 40 reps of any exercise to get a good workout, you need to switch to a more difficult exercise.

3. Performing the “lat pull down“ behind the head. Yes I know that sometimes that is what the picture says on the machine shows. What happens is that the exercise becomes more a biceps and shoulders movement, and not the “lats” or latissmus dorsi. If you pull the bar down to your chin rather than the back of your neck, you will get a much stronger latissmus contraction. Also avoid bring it down past your shoulder level, as again this recruits entirely different muscles. 4. Squatting on the Smith Machine. It may seem like a safer alternative to free weights, but the Smith Machine travels along a fixed straight line, whereas the natural path for a squat is more of an arch. There is also a natural benefit to free weights, as you need to recruit more muscles to balance and stabilize the weight. It also mimics normal lifting movement patterns, thus enhancing “muscle memory” and reinforcing good lifting form outside of the gym.

So now that you are better informed- have at it! And please try to persist past the second week of January.