Welcome to Performance Care, the blog site for Advanced Chiropractic & Rehab. We'll regularly post exercise and stretching videos. Also, please feel free to post questions/comments. We'll get back to you as soon as we can. If you'd like to be added to our newsletter letting you know when new exercises are posted, visit our website listed below. *To post a comment, click on "comments" link at the bottom of the post.

Our clinic specializes in successfully treating athletic injuries, pregnancy related pain, peripheral nerve entrapments (numbness in the extremities), jaw joint problems (TMJ), and headaches. These are also great topics for questions, in additon to those on general injuries, athletic performance enhancement, and nutritional advice.

To learn more about our clinic, please visit http://www.advancedchiropractickc.com/ .

Disclaimer: one should always consult a health professional before beginning or modifying an exercise routine. The replies posted by Dr. Iodice are meant to help readers figure out a course of action and as general advice, but it is impossible to diagnose a physical problem without a proper examination.

Saturday, February 28, 2015

Do you know how to properly shovel snow?

With the snow this weekend, it is a great time to give a reminder on proper snow shoveling technique.

Snow shoveling requires a significant amount of energy and strength, and as a result it is one of the most common causes of back injuries in the winter.  Back injuries when shoveling snow are usually the result of not properly warming your body up before shoveling, shoveling at too fast of a pace, and not using proper ergonomic lifting techniques when shoveling.  We have provided a sample of ergonomically correct techniques below.  Note that here are other options, but this will give you a place to start.
At the store there are many choices when deciding to buy a snow shovel.  We advise that you use an ergonomic snow shovel.  This is the type of snow shovel that is used in the demonstration pictures. An ergonomic snow shovel has many advantages such as requiring you bend less with your back and bend more at your knees.  These shovels are also generally lighter weight to help decrease the strain required to lift the shovel.  These components help to make an ergonomic snow shovel the proper choice for all your shoveling needs.
Just like all exercise we advise you to warm up before beginning to snow shovel.  Place close attention on stretching your quads, hamstrings, lowback, shoulders, and arms.  The blog on our website has some great instructional videos to help demonstrate proper stretching form in case you are in need of a refresher. 
Lifting techniques should be used when moving snow to help make sure you are not increasing your risk for injury. 

1.        Pushing: Make sure you begin with squaring your body up to the shovel and face towards the area of show you are planning on shoveling.  The handle of the shovel should be in the center of your body, with both hands pushing and using your legs to generate the force necessary to move snow.  

2.        Preparing for lifting: Make sure you bend your knees and keep your back straight.  Keep your feet at least shoulder width apart.  Focus on pushing your chest up and out when loading the shovel.  Place one hand as close as comfortably possible to the shovel blade.

3.       Focus on keeping the load of snow in the shovel light to decrease the amount of load in the blade.   Once you load the shovel handle make sure you lift with your legs and rotate the shovel with your hands and dump the snow to the side.  Try leaning your arm against your leg to help support the weight of the shovel.  Make sure you do not twist with your back while dumping the shovel blade.  Notice in the picture how my body stays facing forward and the spine does not bend or rotate.  Instead, my legs are doing most of the work and the elbow on the forward leg's thigh takes much of the weight passively.  

4.       The optional way to dump the shovel is by dumping the snow in front of you.  Straighten your front leg and use it to lift the weight of the snow shovel.  Keep the heavy portion of the handle close to your body.  Walk forward and drop the load of snow in a new location. 

5.      One additional option to avoid lifting the snow at all is to simply push it into a pile.  Use the form from step 1 using your legs to push the snow in the same manner that a plow does.  This is the easiest way to move snow for your body.  However, the weight increases very quickly so it only works in small passes or with light snow. 

Hopefully this helps you to avoid getting injured during the snow storm.  But if you or someone you know does injure themselves, please consider paying a visit to our office.  
Our advanced treatments are successful at resolving most painful conditions.  

Wednesday, February 18, 2015

Dynamic warm up for runners

This stretching video is meant to serve as a warm up for runners. Not discussed here, it would be ideal to perform 2-5 min very light cardio before completing this routine.

The current consensus amongst top sports trainers is that a pre-event warm up and stretching routine should mimic the forces of the activity you are about to do. Since almost all sports involve repetitive movements, our warm up stretching should mirror this. This describes the concept of dynamic flexibility. Instead of stretching and holding a position, we will utilize gentle, repetitive motions on key muscle groups and movement patterns. Static stretching is still important, but should be utilized after your workout. Yoga is also a great form of dynamic flexibility exercise.

I hope you like this routine. Enjoy your run, stay active, and stay healthy!

Monday, February 9, 2015

Sample Kettlebell Routine

Kettlebell training is a remarkably effective way of improving strength, endurance, flexibility, as well as decreasing risk of injuries from other sports (when performed correctly).  Below I have provided a sample beginners routine.  I hope you find it helpful.

Warm up:
light jog or run in place 1-2 min.

dynamic stretching routine, click here for example

Turkish get up: 5 reps/side (don't EVER rush these, and be sure to use perfect form)

swings - 20 reps

repeat circuit 3 times

clean - 20 reps/side

high pull - 20 reps/side

repeat circuit 3 times

active cool down 3-5 min

brief, light stretching (static or dynamic) 2-5 min

I know it doesn't sound like much, but believe me when I say that you're in for a surprise on how much exertion it takes to get this done.  

I hope you enjoy this!

Stay Healthy,

Kirk Iodice, DC, ART

Monday, July 21, 2014

Calve stretch

When the weather heats up a lot of people will start cramping.  Cramping in the calves is one of the most common locations for cramps.  While stretching alone will not clear you of cramps it can help.  Dont forget to get plenty of fluids this week while it is heating up outside. 

Follow this easy to do video and you will have those calves stretched out in no time!!

Monday, June 23, 2014

Calf Stretch

Make sure you are stretching your calves correctly.  If you do not have proper muscle length and tone in the calf muscles (gastroc and soleus) you can drastically affect your ability to walk correctly.  Follow this simple video to help ensure you keep your muscles working and functioning correctly.

Monday, March 24, 2014

Perfect Warm-UP for softball

Make sure that you are doing everything you can to help keep yourself healthy this spring.  If you are playing softball or baseball you want to make sure you are getting your muscles ready for the load that is going to be placed on them.  When you are throwing you are using your Serratus Anterior muscle.  you may not think of this muscle or read a lot about it but it is important for stabilizing the shoulder.  Watch our video and see how you can do the Push-UP Plus exercise to help strengthen and warm this muscle up before you play softball or baseball.

Push-Up Plus Demonstration Video

Tuesday, October 8, 2013

Dairy Free Mac and Cheese

Ingredients Needed

Dairy Free cheese (Daiya)-     1 Cup Mozzarella
                                                1 Cup Cheddar

Go veggie Cream cheese-      2TBS

Dairy Free butter (Earths Balance buttery Spread)   1 TBS

Gluten Free noodles (Schar Fusilli)    4 Cups

Water from the noodles after they cooked 3/4 cup

Garlic, salt, pepper, basil- do not have to use for taste only

Also, you can try with bits of bacon, sausage or broccoli.  My family loves it;)

Melt butter in pan and then add mozzarella and cheddar.  Mix constantly until mostly melted and then add the cram cheese.  Once all the cheese is melted and mixed well add the water from the noodles and mix well.  Add noodles, seasoning, and meat if you want.  Enjoy!