Tennis and Chiropractic

To become as good a tennis player as Andy Murray take many years of dedicated practice and with years and years of practice increases the risk of accumulated injuries.

With Wimbledon comes an upsurge of interest in tennis,we offer some invaluable advice on staying injury free this tennis season.

For two weeks at the end of June, a certain ‘fever’ tends to sweep the country, this being ‘tennis fever’. Tennis is the second most played racket sport in the UK, close to overtaking badminton in popularity, with an estimated 860,000 people playing.

Bedford Chiropractic Clinic will  see an increase in tennis related injuries. Just the same thing happens every year  in the tennis season but with Andy Murray winning even more people will try tennis for the first time.

Playing tennis is a great way to stay physically fit but it requires a variety of physical attributes, including power, endurance, speed, strength, balance, and of course specific playing skills. Compared to other sports, the risk of injury from playing tennis is relatively low, but there are certain factors that increase the risk of an injury that apply to both competitive and social players:

  • Incorrect technique – poor serve and swing technique will increase the chance of injury, particularly to the elbow and wrist. Relying on only the arm to hit the ball, as opposed to the body’s full strength, leads to an incorrect swinging action. A healthy spine able to flex and absorb these heavy twisting loads the discs in the spine can suffer serious injury that can impact everyday life not just sporting ability.
  • Failure to warm up and cool down – warming up / cooling down reduces the risk of muscle and joint injuries, and improves performance.
  • Time spent playing – overexertion is one of the most common causes of injury, and with insufficient rest and recovery time for the body, overuse injuries are more likely to occur.
  • Previous injury – previous injury can lead to similar injuries in the future, especially if you hadn’t taken enough time to fully recover.

When it comes to tennis injuries, they fall into one of two categories; two-thirds of tennis injuries are due to overuse, and the other one-third due to trauma or an acute event such as sudden force or impact. Cumulative, or overuse, injuries most often affect the shoulders, elbows and wrists, with acute injuries affecting the low back, knee or ankle.

Tennis Elbow – the most well-known of all tennis injuries, it is estimated that over 50% of players will suffer with it at some point in their career. It is an overuse injury of the muscles that bend the wrist backwards, from repeated contraction, and can also be caused by improper technique, such as using too much wrist and not enough arm when you hit a backhand shot (faulty backhand follow-through).

Tennis Shoulder – shoulder overuse injuries are usually a result of poor conditioning and strength of the rotatory cuff muscles, a group of muscles at the back of the shoulder. These muscles help to position the shoulder correctly in the socket, and a weakness can cause an increase in ‘play’ of the ball in the socket, irritating the tissues. Tennis shoulder injuries often appear after over-loading the rotator cuff when the muscles are contracting, and are usually caused during the follow-through phase of the serve. These injuries cause pain when the ball makes contact with the racquet during the serve, and cause a decrease in serve velocity.

Tennis Ankle – these injuries fall into the traumatic/acute bracket and are caused by a sudden sideways movement, such as pivoting while making a subtle but rapid change in direction, resulting in twisting or turning the ankle inwards. Playing on a slippery wet surface increases the risk of these types of injuries, as does continuing to play, even when fatigue is overwhelming you.

Low back pain – many tennis players will suffer with low back pain at one time or another. It can be caused by the twisting/rotating movement when trying to hit the ball, the sudden deceleration and changes in direction during a game, or over-extending the back during the serve; this repetitive action places considerable stress on the muscles, tendons and ligaments around the spine, and on the spinal joints themselves. Any accumulation of injury to the discs must be avoided at all times as the discs do not have a blood supply and cannot heal very well. All too often this fact is ignored and the damage accumulated becomes too extensive and permanent disability is the result. Just taking painkillers and waiting for such injuries to heal is a recipe for disaster.

What is a Stress Fracture of the Back?

A stress fracture of the back, or lumbar spine, is one of the more common bone injuries in young tennis players. Lower back stress fractures are usually characterized by an ache in the lower back which is exacerbated by sporting activities and eased by rest, although a small percentage of people with a stress fracture can be pain free. Typically it is sore when the patient bends backwards, particularly if standing on one leg. If a lower back stress fracture is suspected, a chiropractor may decide to refer the patient for a MRI scan to confirm the diagnosis.

What can you do to prevent a Stress Fracture?

Serving in tennis requires a combination of spinal hyper extension (bending back) together with rotation and side bending of the trunk. This puts a lot of stress on an area of the vertebra called the Pars Interarticularis and this is where stress fracture develops.

Practicing the service should be carefully monitored by the coach to ensure the lower back is not being overloaded. This is particulary important in adolescent players who have just experienced a growth spurt as they are known to be more at risk from this injury.

core stability exercises can help prevent back problems in tennis players.

What should you do if you suffer a Stress Fracture of the Back?

In most cases, complete rest from tennis is the treatment of choice. This would usually be for a period of 6 weeks to allow the bone to heal. In the early stages, a soothing ice pack can reduce back pain and alleviate back pain. During this period, a progressive exercise programme may commence, under the supervision of a qualified chiropractor. This usually starts with exercises to increase the muscular stability in the lower back.

Research has shown that a lack of muscular stability in the lumbar and pelvic regions can lead to low back pain and stress fractures. The principle behind this is that if certain specific muscles can be recruited or contracted, the spine will have much better support. This prevents postural faults which can predispose a person to back pain.

Spine injuries common in young tennis players

Elite tennis players in their teens appear to have a very high rate of lower spine injury, a 2007  study suggests. Although the subjects in this study did not have symptoms, the researchers point out that these injuries will probably progress to more serious conditions if training techniques are not modified. As with common back problems because it doesn’t hurt doesn’t mean that a problem doesn’t exit.

The British researchers found that of 33 elite-level tennis players they examined, 85 percent had some sort of abnormality in the lower spine. Damage to the joints at the back of the spine, stress fractures and herniated discs were among the problems seen on MRI scans.

Tennis players’ careers depend largely on how well they perform at the junior level, the study authors note in their report, published online by the British Journal of Sports Medicine.

This means that during their growth spurt years, young athletes are going through frequent and intense training that can raise their risk of injury.

Tennis involves constant spinal movements — like quick twists and backward arching — that can account for the injuries seen in this study, according to the authors, led by Dr. David Connell of the Royal National Orthopedic Hospital.

The findings are based on 18 male and 15 female athletes training at a UK national tennis center. None complained of any back pain, but using MRI scans, Connell’s team found that only five players had normal exam results.

The most common abnormality was facet joint arthropathy, damage to joints at the back of the spine that are involved in backward arching. A full 70 percent of the players showed this problem; in contrast, studies of middle-aged adults in the general population have found that 8 percent to 21 percent of symptom-free people have facet joint arthropathy, demonstrating that spinal wear and tear is not painful until we then overload already weakened joints.

In addition, the researchers found, more than one quarter of the players had sustained stress fractures in bone structures at the back of the spine, while nearly 40 percent had herniated spinal discs.

It’s important to spot such abnormalities, they conclude, so that training can be modified to prevent the problem from worsening.

SOURCE: British Journal of Sports Medicine, July 19, 2007 online.

When looking at ways to help avoid tennis injuries, we can split it into 5 key areas:

Environment:

  • avoid playing on hard surface courts with no ‘give’, such as cement, asphalt or synthetic courts.
  • inspect the court for holes/cracks that may trip you up.
  • ensure the court is well lit if playing at night.
  • avoid playing in extreme weather conditions.
  • never play on a wet court.
  • clean off leaves, debris, loose balls etc. from the court.

Dress:

  • wear shoes specifically designed for tennis that support the heel and prevent ankle rolling, choose tennis shoes with skid-resistant soles and high arch supports.
  • consider wearing heel inserts or specially padded tennis socks to absorb the shock when playing on hard services to protect the lower back.

Equipment:

  • see a professional to select a racquet that is the appropriate size and weight, and one that suits your skill level; too light or heavy will increase the risk of shoulder/elbow injuries.
  • a flexible racquet with a larger head is gentler on the arm as the flexion absorbs some of the shock, spreading it over a longer period; this helps to prevent a tennis elbow injury.
  • low string tension is better on the arm as it increases the dwell time of the ball on the strings.
  • thinner strings are more elastic and have better shock-absorbing capacities, making them better for the arm.
  • a grip that is too small or large will increase the risk of an elbow injury as the player has to grip the racquet too tightly to prevent it from twisting.
  • never play with wet tennis balls, especially if you have had a previous shoulder/arm injury.
  • avoid old or low-pressure balls; aim to replace them as soon as they start to lose their bounce.

Preparation:

  • working on stretching and toning your arm muscles off the court will guard against injury; swimming is a good way to achieve this.
  • warm up gently, increase your heart rate with a slow jog or jumping jacks.
  • slowly stretch muscles to improve joint range of motion, and promote elasticity in the ligaments and tendons; hold stretches for 30 seconds.
  • start slowly, hitting a few balls to your opponent; serve several times until the shoulder feels looser.
  • be sure to cool down with stretches after playing to prevent stiff and sore muscles and joints.

Technique:

  • take lessons from a qualified coach to develop skills and technique.
  • when serving/hitting overhead, avoid over-arching the lower back; bend your knees and raise your heels instead, so the upper body weight is evenly balanced.
  • avoid landing on the ball of the foot as this can lead to an Achilles’ tendon injury.
  • hitting the ball in front of the body makes it easier to fully use the shoulder and trunk.
  • forearm muscles are better able to handle the shock if the wrist is held straight when the ball impacts the racquet.
  • use the forearm for control, and the shoulder/trunk for strength.
  • use the other arm for balance with one-handed backhand.
  • in the event of a previous injury or weakness to the elbow, try a two-handed backhand. If you sustain an injury on the tennis court, the best plan of action is to stop playing and seek the appropriate advice and treatment.
  • Chiropractors, whilst best known for treating spinal injuries, are also trained in treating all of the other joints of the body, including the shoulder, elbow and wrist. If you get gripped with tennis fever, and even with following these hints and tips, you still sustain an injury of your muscles, bones or joints, chiropractic may have the answer.
Advertisements

Our New Activator 5!

Hi! Dr Sandhu here, hope you have all recovered from the excitement from last night, what an incredible display of the power of our weather. I must say I’m really excited as I have just received my brand new Activator 5! Another example of our continual drive to give the best chiropractic adjust possible to our patients!

The Activator Method is one of the most widely-researched chiropractic techniques and the only instrument adjusting technique with clinical trials to support its efficacy. Activator Methods has published hundreds of clinical and scientific peer-reviewed papers, worked with major academic research institutions, and received grants from recognized entities like the National Institutes of Health.

Activator 5

  • Utilizes a force wave that allows deeper penetration of the force without discomfort to the patient.
  • Recognized for superior control of speed, force, and direction of thrust.
  • Perfect for use on the more tender areas of the body, due to the light, pre-load spring.
  • Ideal for treating Cervicals, TMJ, Children, Geriatrics, and small body frames utilizing the #1 setting.

 

 

 

 

 

 

 

 

 

Check out our website http://www.thebedfordchiropractor.co.uk

 

This Halloween Take Care of Your Skeleton!

halloweenHappy Halloween!  This year, while ghosts and goblins lurk outside, look within – to your own skeleton.  Bone health is an essential, yet often ignored, component of a winning wellness plan.  Taking care of your bones can scare off a host of frightening conditions such as osteoporosis, back pain, fractures and arthritis.

This Halloween, join Dr. Surinder Sandhu here at our Bedford chiropractic clinic in focusing on bone health.  Read on to learn about the revolutionary chiropractic formula for making your skeleton smile.

Spooky Subluxations

The foundation of the chiropractic approach to bone health is the correction of dysfunctional areas in the spine.  These areas, called vertebral subluxations, arise when movement is restricted or bones (vertebrae) are misaligned.

Vertebral subluxations are linked with a myriad of conditions including back pain, neck pain, headache and carpal tunnel syndrome.  One study found that 84% of patients with migraine or tension headache had at least 2 major vertebral subluxations in their upper neck (Journal of Manipulative & Physiological Therapeutics 1992;15;418-29).  Another investigation tracked 59 people with sciatic pain.  When doctors of chiropractic just like Dr. Surinder Sandhu here at our Bedford chiropractic clinic evaluated these patients, they showed signs of vertebral subluxation in their low-backs.

Additional reports suggest a possible link between vertebral subluxations and premenstrual syndrome, asthma, ear infection, bedwetting, high blood pressure and sinusitis.

Chiropractors like Dr. Surinder Sandhu aour Bedford chiropractor, correct vertebral subluxations with gentle manoeuvres called chiropractic adjustments.  A wealth of scientific studies show that chiropractic adjustments safely and effectively correct spinal dysfunction – and the disorders associated with it.

How Scary Is Your Posture?

Posture is the key to a sound skeleton. Poor posture spurs structural imbalances, inciting bone disease.  When the spine is out of alignment, a straightening or reversal of the back’s natural curves occurs.  This leads to conditions such as “military neck” “hunch back” and “sway back.”

Structural imbalances like these alter the natural motion of the spine, leading to degeneration and osteoarthritis.  Imbalance spines are also predisposed to injury from repetitive work or sports activities.  In fact, many “injury-prone” individuals aren’t mepoor-posture-exercises-to-improverely unlucky – they have postural discrepancies.

Poor posture doesn’t just affect the spine, it influences the entire skeleton.  For instance, imbalances in the spine often cause one hip to rise slightly, raising up the adjoining leg.  During walking or running, the legs receive a disproportionate amount of force – triggering injury.

Dr. Sandhu our Bedford chiropractor teaches patients simple “posture checks” to monitor their spinal alignment.  When posture is askew, patients learn to regain alignment – and prevent future posture problems – through chiropractic adjustments, ergonomic modifications and exercise.  Patients enjoy more attractive stances, warding off bone disorders while enhancing self-confidence.

Things That Go Creak in the Night

Are your joints haunted by lack of motion?  Restricted joints are starved of the fluids and nutrients that keep joints healthy – putting them on a collision course with a number of agonizing conditions, such as chronic back or neck pain.  What’s worse, long-term restricted range of motion, due to injury or a sedentary lifestyle, magnifies the risk of osteoarthritis

Chiropractic cdownload (5)are can help you steer clear of this collision course.  Range of motion (ROM) problems are associated with vertebral subluxations.  Chiropractic adjustments effectively correct vertebral subluxations, promoting optimal ROM.  In one study, investigators measured neck ROM prior to chiropractic adjustment, and then again 30 to 45 minutes following the procedure.  Chiropractic adjustments to the side of the neck, where motion was restricted, produced a “dramatic reduction” in ROM restriction (Journal of Manipulative & Physiological Therapeutics;1989;126:419-27).  Over time, chiropractic adjustments stimulate long-term ROM corrections.

In addition to chiropractic adjustments, chiropractors recommend custom-tailored exercises;  designed to encourage optimal ROM.  Regular workouts are an integral part of the chiropractic approach to bone health.  Exercise has been shown to boost skeletal integrity by increasing bone density.  Especially helpful are “impact” or “weight-bearing” sports such as power-walking, running, volleyball, soccer, kickboxing and weightlifting.  These activities subject the skeleton to mild trauma.  Bones respond to this trauma by becoming stronger.

People who suffer from joint pain and other skeletal problems often turn to nonsteroidal anti-inflammatory drugs (NSAIDs) such as asprin, ketoprofen (Orudis) and ibuprofen (Advil, Motrin and Nuprin).  However, research indicates that these medications can actually aggravate joint de-generation and cause other health problems.  According to one study, “Given the detrimental effects of NSAIDs on joints and other organs, their use should be discouraged and their classification as a first-choice conservative treatment should be abolished.”  (Journal of Manipulative & Physiological Therapeutics 1997;20:400-14.)

 Frighten Away 

Scientific studies show that certain foods, including sugar, hasten bone degeneration – while other foods boost bone health.  Bone-eroding foods include refined sugar, grains and flour, processed foodimages (2)s, foods containing additives like EDTA, caffeine, soda, sodium-rich foods and meat.

On the other hand, bone-building foods include fruits and vegetables; whole grains and high-fiber foods; fish with edible bones, soy products, low-fat dairy products, raw nuts and seeds.  When it comes to dietary supplements, calcium is the most well known bone-boosting supplement.  However, simply choosing a calcium supplement off the drugstore shelf – without doing your homework – may give you nothing but a false sense of security.

First, look for a calcium citrate formulation.  According to scientific research, calcium citrate is more potent than other forms of the mineral.  For example, one study compared subjects who took calcium carbonate.  Findings revealed that the blood calcium levels of participants taking calcium citrate were 2.5 times higher than those taking calcium carbonate.  These findings indicate that the body is better able to use calcium citrate than calcium carbonate.  Many experts also caution that calcium be taken in conjunction with magnesium for optimal effectiveness.  In addition to calcium, other bone boosting supplements include vitamin D, potassium, vitamin K, manganese, zinc and antioxidant vitamins.

While calcium is the most popular supplement used to prevent osteoporosis, glucosamine and chondroitin sulphates are the most celebrated anti-osteoarthritis remedies.  These supplements prompt the growth and repair of damaged joint cartilage by stimulating the production of two connective tissue building blocks – glycosaminoglycans and hyaluronic acid (Alternative Medicine Review 1998;3:27-39).  By keeping joints healthy, glucosamine and chondroitin protect surrounding bones from degeneration.  Other potent all-natural, anti-inflammatory, agents include the pineapple enzyme bromelain, flavonoids, curcumin (the active ingredient in the spice turmeric), and thyme and fish oil.

Skip the Tricks and Treat Yourself to A Chiropractic Check-up

This Halloween, don’t get spooked by thoughts of future bone disease.  Turn to your doctor of chiropractic for sound advice on how to prevent skeletal disorders.  Don’t delay – schedule an appointment with Dr. Surinder Sandhu here at our Bedford Chiropractic clinic for a Consultation today.  It’s just the treat that will keep the trick knees, trick backs and other trick skeletal flaws away. Halloween!

Have a look at our WEBSITE and FACEBOOK!

A great way to start your day with YOGA!

A great way to start your day with YOGA!

8 reasons why yoga is so good for you:

1. Lowers stress and improves your mood
Some yoga methods use specific meditation techniques to focus the mind on your breathing that quietens the constant ‘mind chatter’, relieves stress and allows you to feel relaxed. Practising yoga can also boost oxygen levels to the brain, leaving you feeling happier and more content with everyday life.
2. Boosts confidence
Aside from the uplifting spiritual values, the act of meditation can actually boost your confidence. The process works by releasing tension from your mind so you can feel confident about your physical body. Without any forms of anxiety, you are able to establish an internal connection with yourself. This is consequently reflected in your perception of others and will help to better your relationships by improving compassion and awareness.
3. Lowers the risk of injury
Exercise, such as running, is usually a series of rapid, forceful movements, which means that effort is at a maximum and there is a higher risk of injury and increased muscle tension. Often, strenuous exercise also engages an imbalance of opposing muscle groups whereas yoga concentrates on balancing this activity. Yoga unites your body and mind and therefore allows you to move in a way that results in an injury free, healthier you.
 yoggggga
4. Helps you lose weight
Being overweight is a sign that there are imbalances in your everyday life and one major contributor to weight gain is excess stress. Practising yoga enables you to bring a deep sense of relaxation to your body and your mind, helping you to de-stress and allowing you to lose weight naturally.
5. Increases flexibility
People often say that they are not flexible enough to do yoga. The truth is it doesn’t matter how tight your muscles are as yoga asana works by safely stretching your muscles and help you to practise it further. Moreover yoga also stretches other soft tissue in the body such as ligaments and tendons, increasing the range of motion in the joints and allowing you to move around more freely.
6. Improves muscle tone and strength
Many yoga asana have a profound effect on your upper body strength, such as the downward and upward dog and the plank focuses on your core. Likewise standing poses strengthen your upper leg muscles and lower back. Essentially any pose will strengthen an area of the body if it is practised in the right way, without putting too much stress on specific muscle groups.
 yoga
7. Benefits breathing and lowers blood pressure
If you are to practise yoga consistently, your lung capacity will increase as a result of the deep breathing process. This will then have a positive effect on more intense sports that you might be a part of, increasing your stamina and endurance. Furthermore, meditation and calming yoga asana slow down your heart rate which in turn lowers blood pressure and have also been linked with improving the immune system and lowering cholesterol.
8. Improves your posture
By practising yoga you maintain a healthier weight, become more flexible and improve your muscle tone and strength. You will find that your posture will greatly improve because of this. Your abdominals and back muscles can now fully support your weight and you will be able to sit and stand tall, preventing niggling injuries, aches and pains

Chiropractic care and Yoga can complement each other and help to build a strong, stable spine.  Chiropractic works by addressing underlying spinal conditions, and Yoga can be a wonderful and gentle way to build core strength, stabilising the muscles around the lower back.

Combining Chiropractic care with Yoga can increase stability, flexibility and lead to greater body function.

For more info Take a look at our Website!

Popular Exercise Found To Accelerate Aging And Cause Middle-Age Weight Gain

Surprisingly, not all exercises are good for you. In fact, recent studies have discovered that exercises once considered to be an effective way to trim belly fat, get lean & fit and look younger… have now been shown to cause middle-age belly fat, loss of lean toned muscle and inflammation that causes you to age faster.

Chronic Cardio Ages Your FasterDid you know that after the age of 35 your body hormonal changes and you start to gain weight easier… especially around your stomach area? Not only that, you also begin to lose lean muscle tone, making you weaker and flabbier?

And did you know that doing MORE only makes things worse?  By that I mean exercising more than you are now and being even more strict with your diet… only adds to your frustrations!

The reason for all this can be blamed on your diminishing levels of youth-enhancing hormones… particularly growth hormones.  And unfortunately it’s largely a natural process that occurs as you age.

A gradual and progressive hormonal decline that usually begins around middle age and continues insidiously for the rest of your life, which is why it’s sometimes referred to as the “middle-age spread”.

And some of the most annoying symptoms of the middle-age spread is an increase in belly fat and the loss of lean muscle tone that results in a dumpy, shapeless middle-age body.  It’s no coincidence that most people over 40 stop wearing form fitting clothes.

And to top it off, it doesn’t help that life gets busier as you get older as well.  Between family and work, most people don’t have time to do anything else, let alone take care of themselves.  An over worked and over stressed life is another big culprit that adds even more pounds to your already compromised aging body.

Now you may not be able to stop aging …yet, but you CAN slow the aging process and actually REVERSE the effects of the middle-age spread.  And I’m not talking about having to take anti-aging pills or hormone supplements.  Nope.  It’s much safer and more effective.

Research has discovered that your body has the ability to re-stimulate lagging youth-enhancing hormones naturally.

And it all begins with these 3 key principles you must apply in order to regain control of your body’s accelerated aging process and stop the middle-age spread dead in it’s tracks.

Now I need to warn you… what you’re about to read is probably going to go against all of the exercise and diet advice you’ve been told, but that’s because very few people actually know how to effectively re-activate hormones responsible for stopping and reversing the effects of the middle-age spread.

These next steps will reveal the 3 things you MUST AVOID if you want to burn off unwanted age-related stomach fat, regain lost muscle tone and get your lean and fit.

1. Cardio

Chronic cardio ages you faster

Chronic cardio increases belly fat and speeds aging.

Too many people think that cardio is the answer to everything related to weight-loss and fat-loss.  But current studies prove otherwise… doing conventional long cardio overtaxes your body and increases the production of stress hormone “cortisol”, which causes you to gain belly fat.

Studies have also found that doing long frequent cardio sessions break down your lean muscles and increase the production of free radicals.  Free radicals are nasty little molecules that damage cells in your body and cause chronic inflammation that accelerates aging and lead to serious diseases.

So if you’ve been pounding away on a treadmill, cranking away on a stationary bike or slaving away on some other cardio machine… you need to STOP.  There’s a much better way….

In a minute, I’ll show you the most effective way to burn off stubborn stomach fat, without experiencing any of the negative side effects of conventional cardio.

2. Sleep

Lack of sleep causes stubborn middle-age belly fat

As you get older and busier, getting enough sleep becomes a BIG issue.  Although your body is resilient and can handle a lot of stress, there’s one thing it can NOT cope well without… and that’s sleep.

In fact, when you’re sleep deprived your body becomes overwhelmed with stress hormone “cortisol”, which loves to deposit fat in and around your belly.

And unfortunately, you can’t exercise or diet your way to a flat stomach, if cortisol is the cause of your problem.  You need to get quality sleep… period.

Here are 2 simple steps you can take to get better sleep starting tonight…

  1. Get some room-darkening shades or put a dark blanket up over your windows—especially if you live in the city!  This will ensure that you maximize melatonin (sleep hormone) production to improve the quality of sleep.
  2. Try to fall asleep between 10:30 and 11:00 pm.  Your melatonin (sleep hormone) levels peak during that small window of time, which means it’s you best chance of falling asleep faster.  It’s also the most effective way to get into deep REM sleep, giving you a much better quality of sleep.

Try these simple effective tips to help you get better sleep tonight, so you can restore normal cortisol levels in your body and start burning of your stubborn belly fat once in for all.

3. Ab Exercises

Sit ups DO NOT get rid of stomach fat

Sit-ups and crunches DO NOT effectively reduce your belly fat.

If you want to get rid of those pesky age-related stomach weight, you have to get to the source of the problem.

Unfortunately, doing ab-targeted exercises like sit ups, crunches and side bends will do absolutely nothing to help you get rid of your ab flab, because it’s not getting at the heart of the problem.

In fact, doing excessive ab-targeted moves can injure to your low back by causing unnecessary stress on your spine.  This may come as a surprise but the purpose of your ab muscles is to PREVENT excessive bending and twisting.

Bottom line… don’t waste your time doing typical ab exercises

The cause of fat accumulation in your stomach area is due to hormonal changes in your body that occur as you get older.  That means you have to stimulate the right biochemical processes in your body to trigger the youth-enhancing hormones that enable you to burn off your stubborn belly fat.  And that’s exactly what I’ll reveal next…

You’ll discover a scientifically proven way that re-activates your lagging hormones to effectively slow the aging process and burn off stubborn middle-age stomach fat.

But I need to warn you this method I’m about to show you is NOT for everyone!

For example:

  • If you enjoy spending hours working out, socializing with other gym rats… this is NOT for you.
  • If you THINK you can run, cycle or do other forms of cardio for hours to burn off belly fat… this is NOT for you.
  • If you’re not willing to workout hard for a VERY short period of time to get the best result possible… this is NOT for you.

Here’s the truth… the KEY to this scientifically-proven method is based on doing specific exercises performed at HIGH INTENSITY for a very short duration.

These essential factors combined together elicit a powerful physiological response that floods your body with anti-aging and fat-burning hormones – so you can burn off ALL of your middle-age stubborn belly fat and get a lean toned body…. in the quickest way possible.

Your results are intensity dependent… not time dependent.  So you’ve got to be willing to give it your best effort .  But if you are, you will reap the rewards of a leaner, fitter and more youthful body.

Most people are simply unaware that your body has the amazing potential to slow down aging and stop the middle-age spread on it’s own.  Your body is already equipped with the essential hormones, enzymes, and neurons to make this work.

I find this website a brilliant and effective way of loosing weight! have a look at their website! http://www.maxworkouts.com/  

why not have a look at our website! http://bedford-chiropractor.co.uk/

essential hormones, enzymes, and neurons to make this work.

FATHERS DAY OFFER!

FathersdayOnly 3 days to go till fathers day!! Book in today to give your dad the treat he deserves!!  Call us now on 01234 353 937

Avoiding Diabetes

The worldwide type 2 diabetes epidemic has been thoroughly documented.1, 2 yet despite extensive study and analysis, there has been little actual progress in slowing the spread of this chronic disease. Numerous medications such as metformin and glyburide are available to help counter the severe problems that result from unchecked diabetes. But if the person with diabetes doesn’t assist in the process of getting well, the disease will continue on its unrelenting course. There are many important steps a diabetic patient can take to improve his or her health status. Better still, these same steps may be implemented by healthy persons to ward off type 2 diabetes in the first place.

In type 2 diabetes, the cells of your body become resistant to the effects of insulin. Normally, the hormone insulin promotes the absorption of glucose from the blood by muscle cells and fat cells. With insulin resistance, glucose fails to be properly absorbed by these cells and blood levels of glucose rise. Over time, some of this excess glucose is converted into fat, increasing the person’s weight, causing high blood pressure, and placing undue stress on the heart. Further, prolonged exposure to excess glucose damages small blood vessels and nerve fibres, leading to significant pain along large nerve tracts (neuropathies), loss of circulation to and even amputation of a lower limb, kidney disease, kidney failure, eye disease, and blindness.

Thus, diabetes can be devastating for both patients and their families. The annual public health costs related to diabetes treatment are huge. Diabetes costs in the U.S. were $245 billion in 2012, representing $176 billion in direct medical costs and $69 billion in lost productivity. Worse, in 2012, 9.3% (29.1 million) of Americans had diabetes, up from 8.3% (25.8 million persons) in 2010. Costs of diabetes to patients, families, and society continue to rise.

The only feasible method of combating the worldwide diabetes epidemic focuses on individual initiative. Medical treatment, by definition, arrives after the fact, typically years after the diabetes process has been set in motion. Prevention is the best strategy. Adopting a lifestyle that, indirectly, leads to appropriate utilization of insulin rather than insulin resistance offers a real, effective solution to diabetes prevention. More than 20 years of research has demonstrated that 30 minutes of vigorous exercise a day, combined with a healthy diet and sufficient rest, will substantially assist a person in avoiding chronic diseases such as diabetes.3 Personal accountability and personal responsibility are called for. It is up to each of us to make such choices in the best interest of ourselves and our families.

Here at Bedford Chiropractic Clinic we are here to help and advise you as much as you need. But please remember the key to getting the maximum out of any exercise is to ensure that your nervous system is actually activating the muscles that you are training.

For more info take a look at our videos HERE!         http://hallchiropracticwellnesscenter.com/

Your Double Helix

Not everyone will admit this, but there’s something magical about exercise. Your brain produces endorphins in response to vigorous exercise and you feel energized, alert, and alive. You derive tremendous satisfaction from doing something you said you’d do. You feel good about yourself all day long. Beyond these benefits related to personal fulfillment, regular vigorous exercise builds strong muscles and bones and strengthens your cardiopulmonary system. Your heart and lungs become substantially more efficient. Your heart pumps more blood with every beat and your lungs take in more air with every breath. Your entire physiology, that is, every one of your cells, tissues, and organs, benefits from a consistent program of regular exercise.

Yet, remarkably, there’s more. Medical researchers and public health policy makers have long known that regular vigorous exercise helps improve the health of people with diabetes, heart disease, many types of arthritis, and even cancer. But more recently, within the last couple of years, scientists have been finding that exercise causes lasting changes in the configuration and functioning of human genes.

As we all know, our genetic inheritance is encoded in complex, tightly wound strands of DNA. Our genetic code comprises only four nucleotides – adenine, thymine, guanine, and cytosine – biochemical structures whose precise sequence contains all the information required to produce a living human being. (Some fun facts: There are approximately 3 billion “base pairs” of DNA in a human cell. A single uncoiled strand of DNA is approximately 3 feet (1 meter) in length. In contrast, human cells average 25 millionths of a meter in diameter.). Up until 10 or so years ago, it was generally accepted that genes (specific sequences of base pairs) controlled all protein formation and all physiologic functioning. But within the last 10 years, numerous discoveries have demonstrated a variety of additional factors that contribute to individual genetic expression. One such mechanism involves “epigenetics”, the process of “tagging” genes with small “side groups” or “markers”. The attachment of a methyl side group (—CH3), an action known as methylation, modifies a gene’s expression, boosting its output or turning it off completely. Researchers have now consistently demonstrated that regular exercise influences and even reprograms the epigenetic pattern of methylation.1,2

One study has demonstrated that exercise-associated methylation patterns impact genes associated with energy metabolism and insulin response in muscles.3 These findings, if reproduced by follow-up studies, would go far toward clarifying the role of exercise in relieving the symptoms of many chronic diseases.

The conclusion is that not only does exercise make you look good and feel good, it also exerts a profound effect on the most basic components of human physiology. Our long-ago high school gym teachers who exhorted us in seemingly endless rounds of sit-ups, push-ups, pull-ups, and squat thrusts knew what they were doing. It’s up to us to continue the program.

Here at Bedford Chiropractic Clinic we are here to help and advise you as much as you need. But please remember the key to getting the maximum out of any exercise is to ensure that your nervous system is actually activating the muscles that you are training.

http://hallchiropracticwellnesscenter.com/

10 Tips to Avoid Back Pain

If you are currently suffering, think about which of these tips you aren’t already following and try them!
If in an doubt contact Bedford Chiropractic clinic and come and see us !

  • Back Pain Tip 1.       Eat & drink properlygood-diet-food

A proper diet is essential to good spinal and general health.  Avoid processed foods and eat plenty of fresh fruit and vegetables.  Too much fatty food can cause blocking of the arteries which can hinder the body’s ability to deal with infection.

Make sure you drink plenty of water – around 8 glasses a day – and avoid drinking too much tea, coffee and alcohol. Do have the odd bad day just don’t let it be everyday.

  • Back Pain Tip 2.      Exercise sensiblywoman-walking-outside

Regular exercise is vital to maintain a healthy spine and heart.  Exercise which raises your pulse for around 20-30 minutes each day will help keep your heart healthy and help strengthen the muscles protecting your spine and thus avoid back pain.
Start by walking 10 mins every other day and add 5 mins a week.

Remember the BIGGEST tip and can give you is to look after your back is good shoes and arch support. Come and see us and we can see what needs to be done before the damage happens.

NHS letting you down ?

The NHS and Doctors letting you down ?
Their only treatment is to give you more pain killers?
No really idea why you’re in pain ?
Being told its ‘Old age or you’ve getting older’ ?

You can’t just leave it to get worse !

In most cases we can explain what is happening and why. We looking to correct the under lining problem that causes your pain and suffering. You might find the source of the problem isn’t what you thought.
Bedford Chiropractors look at the whole body not just your area of pain.

www.bedford-chiropractor.co.uk