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I want to share with you a great article by a great chiropractor in Ottawa and someone I look up to, Dr. Paul Groulx. He put together some NON-SURGICAL DIY tips to help with neck pain and back pain relief that I know will help you and others.  Ottawa, just like Milton, is filled with people who work at a desk all day long.

As a Chiropractor I see people with neck pain and back pain every day and all of them need back pain relief.

Most of it comes from postures they are subjected to while working at the most common jobs.

The desk job.

Even if you’re someone who would normally have a great posture (by your Chiropractor’s standard), you spend so many hours seated at a desk, your posture starts to collapse, your pelvis tilts forward, your head drops forward and you’re sitting at a computer for hours a day, week after week, year after year.2016-09-17_2048

Even when you are standing that translates into a posture where your shoulders are rolled forward, your head’s forward, your pelvis is dropped forward.

That can tend to create this ugly looking tummy that doesn’t actually exist, but it just looks like it does. It’s all about the posture.

The first thing we need to stretch are something called “hip flexors”. There’s a muscle that goes between your thigh and your spine that gets shortened over time.

The first step is to show you how to stretch out your hip flexor.

What you can try to do is something called a “simple lunge.” 2016-09-17_2050

The stretch you’re going to feel is going to be all in through your thigh and into the front of your hip.

You may find that as you’re doing this, it’s hard to balance, so you just use the table or a chair beside you.

Hold the stretch for 30-45 seconds.

Couple of mistakes I want you to watch out for:

1.  Your knee should never drop forward in front of your toes.  You want to keep knee over your ankle.

2.  There’s a tendency to go rest on your leg by bending forward on your forward leg.

Although that seems appealing, it tends to round out the back, and actually leads to more back problems.

You’ll notice that as you do this, not only is it a good stretch, but your opposite leg is going to really burn as well!

The next stretch is to stretch out your “glutes”. 

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Start from a seated position.

Before we bend forward, really the first step is to lengthen your thoracic spine.

2016-09-17_2101 Take one leg and you’re going to cross it over  the other as though you would casually sit on a chair.

Bend forward, but don’t bend forward by rounding your back out.  Hinge at the hips.

Lift up your rib cage, keep your head straight, and just start to bring your chest down towards your leg.

  1. I want you to hold that for 30 to 45 seconds each time. Come up slowly, keeping your back straight.

  2. Repeat for the other leg.

The best time to do this is after you’re already warmed up.  Generally speaking, it’s not a good idea to do any kind of stretch on a cold muscle.  You’re asking for more injuries.

Next is a very simple “bridge” exercise to tone your “glutes”, as well as your lower back.

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Start on your back, activate (flex) your glutes and bend your knees to a 90 degree angle, keeping your knees together.

Raise your bum right up off the table. That strengthens the glutes and the lower back.

You can hold that for anywhere between 10 and 30 seconds.

You can do ten, fifteen repetitions, until you start to feel like your muscles have been activated.

The last exercise I’m going to teach you is actually how to pull your shoulders back. If you’re seated at a computer and your head is forward, and you want to start pulling your head back, you will quickly realize that you can’t just pull your head back because your shoulders are pulled forward, blocking your head from being pulled back.

The first step in getting your head pulled back, is actually to get your shoulders pulled back.  Only then, are you able to correct the posture in your upper spine.

To do this you will need to master the “Y-T-W” exercise.

The first exercise is to lay on your belly and make the letter “Y” with your arms. Pull your arms up off the floor  which will pull your shoulder blades together. That’s the letter Y. 2016-09-17_2127

Now you can move that down to a letter “T”, squeezing the shoulder blades together and lifting the arms up as high as you can without overextending it too much.

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Then, pull down into a letter “W”. When you pull the letter “W”, the arms come down. That’s pulling the bottom of your should blades together.

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Hold each position for up to 10 seconds.

If you find The Y-T-W too much of a challenge, you can try something called “Superman”. “Superman” is when the left arm goes up and the right leg goes up.

What I don’t want you to do is raise your leg so high that you’re compressing your lower back. What I want you to do is just raise it up a little bit and then point your toe.

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Imagine you are reaching for the wall in front of you and reaching for the wall behind you. Now you are activating all of the muscles from your shoulder, down through the spine and into the leg.

Slowly alternate.

These DIY tips for neck pain and back pain relief are approved by your Milton Chiropractor, Dr. Matthew Posa!

Here’s what I’d like you to do next. Share this blog post with people that you think might benefit so they can see the content and get the help that they need. The other thing you can do, leave your questions in the comment section below, and I will answer!

 

Dr. Matthew Posa

Milton Chiropractor at The Healthy Family Chiropractic

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Milton Chiropractor baffles Medical Doctors: What he is doing is not possible, or is it?


It's been said many times, once the spine has started to break down there is nothing "we" can do. Many people continue to seek medical advice when it comes to neck and back pain. This often leads to either a surgical consultation with a specialist or more often than not, more prescriptions.  "Many people are starting to wake up and want answers says Dr. Matthew Posa, a chiropractor in Milton, Ontario. Dr. Posa specializes in a new form of chiropractic called Spinal Correction and is the owner of The Healthy Family Chiropractic. "Chiropractic has come a long way in recent years, now we can not only improve how the spine moves and feels but actually change its shape to the original design". "This allows for the spine to heal and things like degenerative joint and disc disease can actually be fixed."

In 2014, Harvard Medical School made a stand to back chiropractic in hopes of restoring a severed relationship between both professions. "As a chiropractor my job is not to go against medicine since medicine when applied correctly saves lives, especially in emergencies. My job is to work with medical doctors so we can help people and give them a real solution without drugs or surgery."

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These are just some of the amazing changes that are possible. These lives are being changed and now nobody will have to endure the pain or problems associated with degeneration, arthritis, medications or their side effects. Living the life you were designed to live is possible and our mission.


What are you waiting for?


Dr. Matthew Posa

Chiropractor/Owner at The Healthy Family Chiropractic
905-864-1516

 

 

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This article was written by Dr. Dan Sullivan

Everyone hears stories about people who spontaneously die days after receiving a clean bill of health from a medical doctor. Many know about someone in their 30’s who received a stage four cancer diagnosis without having any signs or symptoms of ill health. Though these stories are common, most of our culture continues to believe that bad health involves pain or symptoms. 

Solibrain-spinal-cord-injuryd science and research have clarified exactly why symptoms are not a good indicator of health. A paper written in 2000 titled “The Neurophysics of Human Behavior” from Furman and Gallo reported that while the brain can process several trillions bits of information per second, it appears that we are perhaps only consciously aware of 50 bits of information per second at any given time.”

This science is unbelievable and describes exactly why most dysfunction and disease goes unfelt and undetected until late stages of disease. The data from this paper describes why one of the worst things a human can do is base their health on how they feel.One of the many reasons that Chiropractors get such great results begins with Doctors of Chiropractic subscribing to the fact that the health is not just about the presence or absence of symptoms.

Chiropractors recognize that health is about function, not about feeling!

Function of the body is controlled and coordinated by the central nervous system. 

The spine has been proven to directly influence the function of the nervous system, and it does not have to cause pain to do so. 

The medimgresical profession severely misses this concept which creates significant negative consequences. In fact, over 80 percent of the entire medical and pharmaceutical industries are primarily focused on fighting symptoms as if the symptoms are the ultimate enemy. This attitude leads to the biggest dilemma in healthcare today: equating drugs and surgery to health care. 

Chiropractors focus on improving health from the inside-out by honoring and working with the intelligence that already exists within the body. 

Perpetuating the idea that the presence or absence of symptoms serves as good indicator of health will continue to lead to the deception and demise of millions. 

This is not just the opinion of Chiropractors, but a scientific fact. Any system that equates a lack of symptoms to a lack of disease is not just dangerous: it is deadly. It's time for change, don't wait until you have symptoms.

 

Dr. Matthew Posa 

 

 
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