3 Moves To Save Your Back

Exercises that specifically target the core muscular system can be a helpful addition to treatment for low back pain.

As a preventative measure, they can help your posture and the supportive structures of your spine.

At Chart Clinic we use the bespoke exercise prescription software Rehab My Patient to help or patients not only improve their symptoms but enhance their muscle and joint well being after the pain has gone.

1) Plank

Rest on your forearms and your toes. Hold this position. Keep good straight posture, and do not let your back arch too much. This is a core strengthening exercise. 

Repetitions: 3 | Time: up-to 1 minute holds

Video: http://youtu.be/noeBz0JoW-4

2) Horse-stance horizontal

 

Go on to all fours, and keep good posture. Draw your tummy inwards (towards the ceiling). Carefully straighten your arm in front of you, and your opposite leg behind you, moving in a slow and controlled manner. Repeat each side. This is a great core stability and core control exercise to work the deep abdominal muscles. The exercise will also strengthen the lumbar erector and gluteal muscles.

Sets: 3 | Repetitions: 10-15
Video: http://youtu.be/BTaCXKy53wc

3) Supine bridge basic

Lie flat on your back, with your knees bent, squeeze your bottom muscles and slowly lift your body upwards. Keep your arms by your side and use them to help you balance. Make sure you maintain good posture (do not over-arch your lower back) and contract the deep abdominal muscles by squeezing your tummy towards your spine. This exercise helps to strengthen the abdominal, lower back, gluteal and hamstring muscles.

Sets: 3 | Repetitions: 10-15
Video: http://youtu.be/fK_xUE3OKIE

To book a consultation, treatment or for a bespoke exercise programme call us on 01737 248 023 or email info@chartclinic.co.uk

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Why women should do weights?

Can lifting weight benefit the women's bone health? Reigate Osteopath and Chart Clinic Director James Clapham shares his knowledge on the area of female bone health and Osteoporosis. 

Osteoporosis is a condition that makes bones more brittle and prone to fracture. Although osteoporosis can effect men and younger people, post-menopausal women are most at risk. One of the best ways to help maintain healthy bones is to exercise regularly – which encourages the bones to absorb calcium and other mineral salts that keep bones strong.

Weight bearing exercises and weight resisted exercises are best for strengthening bones and muscles and as well as helping to keep bones in good health may also reduce the likelihood of falls as you age. Weight bearing exercises are those where your body is supporting its own weight, such as walking or housework or carrying groceries. Weight resisted exercise involves pushing or pulling against an additional weight, like a dumbbell or barbell or resistance equipment in a gym.

The younger you start, the better

Anyone can benefit from weight training but it has been demonstrated that younger women who trained using weights have stronger bones later in life, this essentially means that you can bank bone when you’re younger to help prevent fractures later in life – a kind of insurance scheme for your body. A life time of active living not only protects your bones but also keeps your heart healthy and may protect you from other diseases such as cancer and type two diabetes.

But starting at any age will help

Everyone can benefit from increasing their activity levels. Studies have shown that people who have already been diagnosed with osteoporosis can improve their bone health significantly through weight bearing exercising, the key is getting good advice on how to move well and how to self-manage.

Some more benefits

Strong muscles burn more calories, so if you need to control your bodyweight, lifting weights can help. It also helps with balance and can help you to regulate your sleep patterns.

‘I don’t want to look muscled’

It takes women a lot of heavy weight lifting, and sometimes the use of controlled substances like steroids and hormones, to achieve the physique of the heavily muscled power lifter. Women don’t normally have enough testosterone in their bodies to develop bulging muscles, but can, with regular, moderate training achieve lean, toned and strong muscles.

‘I hate gyms’

No problem. There are plenty of other exercises you can do that don’t involve a visit to the gym. Dancing, yoga, tennis, Pilates, walking, running, gardening and even housework count – all you are aiming to do is increase your heart rate and make yourself feel a little warmer. You can do it in several short blocks of 15 minute or more but aim for at least a total of 150 minutes per week over at least 5 days per week for the best results. If you’re unused to exercise, start slowly and build up to this target.

I don’t know where to start

This is where your friendly local osteopath can help. They can screen you for any health concerns that might affect your ability to exercise, help to resolve any injuries or pain that might be holding you back and advise you on what exercises might suit your goals best. Many can teach you how to exercise correctly, avoiding injuries and how to gradually build up as your ability and fitness levels improve.

To find out more, get in touch with the team at Chart Clinic, where one of our Osteopaths will be more than happy to help you.

How to get the most out of your New Year’s resolutions

We all tend to over indulge a little at Christmas and doing a little more exercise is a common New Year’s resolution. But how do you get the most out of your gym routine and how much exercise should you do to stay healthy? Chart Clinic Osteopath & Clinic Director, James Clapham tells us more.

There is no denying that exercise is good for you. We know that those who perform a moderate amount of exercise on a regular basis are considerably less likely to suffer from diseases such as diabetes, stroke and heart attack or experience insomnia.

Exercise helps older people maintain their independence and is one of the most effective methods of weight management, a growing problem in western societies. It is also very important for our psychological health, as it stimulates the release of endorphins, natural pain killing chemicals that can also improve our mood.

However, some people become a little disenchanted when the exercise they do doesn’t have the desired effect.

“Most of the time, it’s because people are not clear on the type of exercises that are most likely to achieve their goals” says, James Clapham. “Different types of exercise will be more appropriate, depending on what you’re hoping to accomplish.”

“As a general rule”, he continues “if you are trying to build larger muscles, the most effective method is to use a weight which you can manage to lift 8-10 times before the muscles fatigue, in order to get the desired effect. If you are looking for stronger, leaner muscles, a weight programme based upon 20 repetitions would be more appropriate. 

If you are trying to lose weight, cardiovascular exercise (anything that gets your heart rate up such as running, swimming, dancing or football) is the way to go. In order to be most effective, this should be performed at 60 – 80% of your maximum heart rate, which is a lot less strenuous than you might think (Subtracting your age from 220 will give you your advised maximum heart rate. You can buy a heart rate monitors from most good sports shops or online to monitor this).

It’s also important not to train every day. The body needs time to respond to the strain of the training, and it’s during the recovery period that the gain takes place.”

But going to the gym for two weeks before you go on your summer holidays to shed a few pounds is likely to end in frustration. “It takes 4-6 weeks to start noticing the health benefits of exercise,” James advises. “Doing something you enjoy makes it more likely that you will persist, which is important if you don’t want all that hard work to go to waste.”

But how much exercise do you need to do to be healthy? If you are aged between 19 and 64, research suggests that you perform at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity cardiovascular exercise that is at least 30 minutes of moderate exercise, 5 days each week plus muscle strengthening exercises on at least two separate days of that week. The good news is that this exercises does not need to be all in one go, and activities such as walking briskly to work (if your journey is more than 10 minutes) counts as part of the total.

If you want to know more about what would class as moderate or vigorous exercises, or if you are outside of this age group, visit the NHS choices website at:http://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspx

Getting fit for 2017? Kick start your new year with our tips for starting exercise

The end of the festive season sees around 34 million Brit’s pledge to make a New Year’s resolution; did yours make the top ten? Unfortunately about 40% of these good intentions will be abandoned by the end of January. 

TOP 10 NEW YEAR’S RESOLUTIONS FOR 2017

1. Become more physically fit

2. Improve financial condition

3. Improve health

4. Lose weight

5. Read more

6. Change overall attitude: be more positive

7. Improve family relationships

8. Travel more

9. Do more volunteer work

10. Improve other relationships (friends, co-workers, neighbours)

A December of office parties, entertaining and overindulging through the Christmas holiday are a great reason to make us want to kick-start 2017 with a healthy diet and some exercise.

Exercise related injuries are a regular occurrence in the New Year, something that we see all too frequently at our Reigate clinic.

If getting fit is on the top of your list, here are a few tips to keep you motivated and avoid injury - the two leading causes of quitting an exercise program.

• Pick a type of exercise you will enjoy– you are more likely to keep at it.

• Perform a warm up routine and stretch before and after you exercise, also do a warm down afterwards. Doing this before and after exercise decreases the chance of hurting yourself, as muscles are less likely to get injured if they are warm and relaxed.

• Build up slowly, if you haven’t exercised in a while ease yourself back in gently, a beginner to running won’t be able to run a marathon right away, mix brisk walking with some light jogging and increase distances gradually.

• Even if you are not a beginner to a sport, think about taking some coaching or a lesson. Improving your technique will decrease your chances of picking up an injury.

• Avoid being a ‘weekend warrior’ by spreading exercise throughout the week. Overdoing it at the weekend will put you more at risk of injury.

• Listen to your body. Pain, swelling and stiffness are your body’s way of telling you to ease back on an exercise routine. If you find that these symptoms do not resolve themselves, or are beyond what you consider normal, it may be time to seek medical attention.

• Prevent injury, and boredom, by balancing cardiovascular exercise, weight training and stretching in your exercise routine.

• If in doubt ask, seek advice from a professional, sports injury specialists can offer advice on taking up an exercise regime and injury care.

Wishing you a Happy New Year and a New You, Good luck!

To find out more how an Osteopath or Sports Massage can help you, or for more information visit our website www.chartclinic.co.uk 
Call 01737 248 023 or Book Online