Urban Chiropractic

The Effects of Curl-Up and Straight Leg Raising Exercises on Abdominal Muscle Thickness

Both curl-up and straight leg raising exercises are commonly incorporated into workout regimes designed to target the abdominal muscles. These exercises are not just about aesthetic appeal; they are critical for core stability, posture, and general physical health. Ultrasound imaging and other measurement techniques have often been used to quantify muscle thickness as a proxy for muscle activation and development. The effects of these exercises on abdominal muscle thickness are thus of considerable interest to athletes, clinicians, and exercise physiologists alike.

Curl-Up Exercise:

Curl-ups or crunches primarily target the rectus abdominis, the “six-pack” muscle, and the obliques. In a standard curl-up, one starts by lying on the back with the knees bent and feet flat on the floor. The aim is to curl the upper body towards the pelvis, engaging the core muscles.

Effects on Muscle Thickness:

Rectus Abdominis: Studies utilizing ultrasound imaging have shown a marked increase in the thickness of the rectus abdominis following a regimen of curl-up exercises. This is expected, given that the exercise directly targets this muscle group.Obliques: Curl-ups also involve the oblique muscles to a certain degree, especially when variations like twisting are added. Accordingly, moderate increases in oblique muscle thickness have been noted.Transversus Abdominis: This is the deepest layer of abdominal muscles and is not as directly targeted by curl-ups. Nonetheless, some level of activation and minimal increase in muscle thickness is generally observed.

Straight Leg Raising Exercise:

In this exercise, one lies flat on the back and raises one or both straight legs to about a 45-90 degree angle. This exercise primarily targets the lower part of the rectus abdominis and hip flexors but also engages the upper abdominal muscles to some extent.

Effects on Muscle Thickness:

Rectus Abdominis: Though the focus here is more on the lower abdomen, straight leg raises do engage the entire rectus abdominis muscle. Increased muscle thickness can be observed, though typically less significantly compared to curl-ups for the upper portions of the muscle.Hip Flexors: These muscles are more significantly targeted in leg raises than in curl-ups. While they are not abdominal muscles, they are closely related and important for overall core stability.Transversus Abdominis and Obliques: These muscles are also activated, but like in curl-ups, the increases in muscle thickness are generally moderate to minimal for these muscle groups.

Summary:

Both curl-up and straight leg raising exercises contribute to an increase in abdominal muscle thickness, albeit with different focus areas. Curl-ups are more effective for targeting the rectus abdominis and obliques, while straight leg raises are more beneficial for the lower rectus abdominis and hip flexors. The transversus abdominis is less affected by both exercises, suggesting the need for a more comprehensive core training program for overall core stability and functional movement. In conclusion, understanding these nuances can help in crafting more effective and balanced workout routines.

The Webster Technique used by chiropractors

The Webster Technique is a specific chiropractic analysis and diversified adjustment. The goal of the adjustment is to reduce the effects of sacral subluxation and sacroiliac joint dysfunction. In so doing, neuro-biomechanical function in the pelvis is facilitated. Sacral subluxation may contribute to difficult labor for the mother (i.e., dystocia). Dystocia is caused by inadequate uterine function, pelvic contraction, and baby mal-presentation. The correction of sacral subluxation may have a positive effect on all of these causes of dystocia.

Dr. Larry Webster, founder of the International Chiropractic Pediatric Association (ICPA), developed this adjustment as a safe means to restore proper pelvic balance and function. He reported that in women who received the Webster Technique, the results were very dramatic: there was a high percentage of success in relieving the musculoskeletal causes of intrauterine constraint. At the 2002 International Chiropractic Pediatric Association annual conference, Dr. Joan Fallon presented research showing an 82% success rate of babies turning to a vertex position following the Webster Technique.

The Webster Technique has become a familiar name to both the chiropractic profession and the birthing community. Current anecdotal studies show a high percentage of success in allowing babies to turn to the normal vertex position utilizing this technique.

It is essential to understand that the Webster Technique is not to be misconstrued as the practice of obstetrics. The Webster Technique is a specific chiropractic adjustment to establish neuro-biomechanical function in the pelvis. The ICPA does not advocate for chiropractic spinal adjustments as a treatment for any obstetric malady.

There is a growing recognition in the obstetric community of the value of the Webster Technique in managing breech presentation during pregnancy. This has led to more referrals from obstetricians and midwives to chiropractors who are proficient in this technique. The technique’s success rate of around 82% has also been supported by further research, indicating that it is a reliable and effective method for promoting optimal fetal positioning.

Moreover, the Webster Technique’s efficacy extends beyond just pregnancy. Chiropractors have also utilized this method to help patients suffering from other issues related to pelvic misalignment, such as low back pain, sciatica, and hip pain. In general, chiropractors who use the Webster Technique have been able to help their patients achieve a higher quality of life and overall health by addressing musculoskeletal dysfunctions and their neurological impacts.

Despite the positive results reported by many chiropractors and patients who have benefited from the Webster Technique, it is essential to acknowledge the limitations of this technique and the need for more rigorous, controlled scientific studies to validate its effectiveness. The current body of evidence primarily relies on case studies and anecdotal reports. While these provide valuable insights into the technique’s potential benefits, they do not hold the same weight as randomized controlled trials in the scientific community.

In conclusion, the Webster Technique is a chiropractic analysis and adjustment that focuses on reducing sacral subluxation and sacroiliac joint dysfunction to facilitate optimal neuro-biomechanical function in the pelvis. It was initially developed to help pregnant women experiencing breech presentation, but has since been used to address a broader range of musculoskeletal issues. The technique has garnered significant support from the chiropractic and birthing communities, with anecdotal evidence and case studies indicating a high success rate in promoting optimal fetal positioning. However, more rigorous scientific research is needed to validate these results and further explore the full potential of the Webster Technique in various applications.

Torque Release Technique as used by chiropractors

Torque Release Technique As Used By Chiropractors

Torque Release Technique (TRT) is a chiropractic method that is gaining popularity among practitioners for its unique approach and effectiveness in treating various health conditions. Unlike traditional chiropractic methods that use hands-on spinal adjustments, TRT uses a handheld instrument known as the Integrator, which offers a more precise and gentle treatment.

The Torque Release Technique is grounded in the understanding of the body’s natural ability to heal itself. It was developed by Dr. Jay Holder, who combined contemporary neurological theory with traditional chiropractic methods to create this unique approach. By understanding how the nervous system works and its role in overall health, chiropractors using TRT aim to enhance the body’s self-healing capabilities by removing interference and improving neural communication.

The Integrator is a key component of TRT. It is a small, handheld device that delivers a quick, low-force thrust at specific points along the spine, known as spinal subluxations. Subluxations are misalignments of the vertebrae that can cause pressure on the nerves, leading to a disruption in the normal flow of nerve impulses. This can result in various health issues, including pain, muscle tension, and even problems in the body’s organs and systems. The Integrator allows for targeted and precise adjustments to correct these subluxations and restore optimal nerve function.

One of the most distinctive aspects of the Torque Release Technique is its focus on the dural attachment points of the spine. The dura mater is a tough, protective membrane that covers the spinal cord and brain. When the dural attachment points become stressed, it can result in tension throughout the entire spinal cord, potentially affecting various parts of the body. By addressing these specific points with the Integrator, TRT aims to alleviate tension and improve overall spinal and neurological function.

The use of the Integrator makes TRT a non-invasive and gentle method, suitable for patients of all ages, including infants, elderly individuals, and those with chronic pain conditions. Chiropractors using TRT follow a specific protocol to assess the patient’s needs, identify the subluxations, and apply precise adjustments. This approach helps to ensure that the treatment is tailored to the individual’s unique requirements.

Patients undergoing TRT often report a wide range of benefits. These can include relief from pain and muscle tension, increased flexibility, improved posture, enhanced mood, and an overall sense of well-being. By restoring proper nerve function and allowing the body to heal itself naturally, TRT may also provide long-term benefits, such as improved immune function and a reduced risk of developing chronic health conditions.

As with any medical or health-related treatment, it is essential for patients considering TRT to consult a qualified healthcare professional. While many people have experienced positive outcomes with the Torque Release Technique, it may not be suitable for everyone. Factors such as the patient’s age, overall health, and the nature of their specific health concerns can all influence the effectiveness of TRT.

In conclusion, the Torque Release Technique is a modern chiropractic method that offers a unique approach to spinal health and overall well-being. By addressing subluxations and dural tension with the Integrator, TRT aims to restore optimal nerve function, support the body’s self-healing capabilities, and improve the overall quality of life for patients. As the technique continues to gain popularity and recognition, it is essential for patients to consult with a qualified chiropractor to determine if TRT is the right choice for their specific needs.

Meditation and Health

Meditation has been practiced for millenia as a way to achieve a state of relaxation, calmness, and mental clarity. Now, medical research is revealing the manifold physical and mental health benefits of this ancient practice. Implementing meditation and other mindfulness practices can provide benefits such as improved mental health, a healthier stress response, better cardiovascular health, and reduced chronic pain.

To begin, meditation can help treat common mental health disorders such as depression and anxiety. In one study, depressed individuals who engaged in Mindfulness-Based Interventions (MBIs) had greater reductions in their depressive symptoms compared to individuals who received no treatment (5). In fact, MBIs like meditation have been shown to be as effective as the pharmacological treatment of depression with selective serotonin reuptake inhibitors (SSRIs) in some studies (5).

Meditation and mindfulness practices can also help promote a healthier stress response and reduce stress levels. Meditation has been shown to reduce levels of inflammatory cytokines, restore serotonin levels, and activate the hypothalamic-pituitary-adrenal (HPA) axis, which plays a major role in the body’s physical reaction to stress (6). At the molecular level, the positive effects of meditation on the stress response can result in epigenetic changes that effectuate a higher resilience to stress (6). For instance, improved mental health and reduced psychological stress related to meditation have been linked to longer telomeres, which indicates slower molecular aging (5).

Meditation may even contribute to improved cardiovascular health. In one study, people with pre-hypertension who learned mindfulness had significantly greater reductions in their blood pressure than their counterparts who learned progressive muscle relaxation (2). This study suggests that mindfulness can enable those at risk for heart disease to bring their blood pressure down.

Furthermore, meditation and mindfulness can also help reduce the level of pain experienced by patients living with chronic pain and improve their quality of life. One study had patients who were experiencing various types of chronic pain undergo a Meditation-Based Lifestyle Modification (MBLM) program that included mantra meditation and healthy lifestyle changes (4). The program itself only moderately improved patients’ pain and well-being levels. However, although not all participants experienced less pain as a result of the program, patients overwhelmingly reported positive feelings about the course and continued to practice what they had learned after the program was over (4). The results from this study indicate that meditation can change patients’ relationship to the pain itself and promote more bodily awareness as they manage chronic pain in their daily lives (4).

Another benefit of meditation is its ability to boost the immune system and promote physical healing. Studies have shown that regular meditation can increase the activity of natural killer cells, which are responsible for fighting off viruses and cancer cells. For example, a study on patients with HIV and breast cancer found that meditation increased T-cell levels and T-cell activity (1). Similarly, meditation can reduce inflammation in the body, which is linked to many chronic diseases, and promote faster wound healing.

Overall, meditation offers myriad promising benefits for improving mental health, reducing stress, and promoting physical health and longevity. The benefits meditation provides for improved mental well-being and a healthier stress response have a ripple effect on various systems and functions of the body, including cardiovascular health and immunity. It’s important to remember, however, that medical treatment may still be necessary in many cases depending on each person’s situation.

References

Creswell, J David et al. “Mindfulness meditation training effects on CD4+ T lymphocytes in HIV-1 infected adults: a small randomized controlled trial.” Brain, behavior, and immunity vol. 23,2 (2009): 184-8. doi:10.1016/j.bbi.2008.07.004

Hughes, Joel W et al. “Randomized controlled trial of mindfulness-based stress reduction for prehypertension.” Psychosomatic medicine vol. 75,8 (2013): 721-8. doi:10.1097/PSY.0b013e3182a3e4e5

Krittanawong, Chayakrit et al. “Meditation and Cardiovascular Health in the US.” The American journal of cardiology vol. 131 (2020): 23-26. doi:10.1016/j.amjcard.2020.06.043

Matko, Karin et al. “How Does Meditation-Based Lifestyle Modification Affect Pain Intensity, Pain Self-Efficacy, and Quality of Life in Chronic Pain Patients? An Experimental Single-Case Study.” Journal of clinical medicine vol. 12,11 3778. 31 May. 2023, doi:10.3390/jcm12113778

Thakur, Mansee et al. “Impact of Heartfulness meditation practice on anxiety, perceived stress, well-being, and telomere length.” Frontiers in psychology vol. 14 1158760. 5 Jun. 2023, doi:10.3389/fpsyg.2023.1158760

Verdone, Loredana et al. “On the road to resilience: Epigenetic effects of meditation.” Vitamins and hormones vol. 122 (2023): 339-376. doi:10.1016/bs.vh.2022.12.009

Younge, John O et al. “Web-Based Mindfulness Intervention in Heart Disease: A Randomized Controlled Trial.” PloS one vol. 10,12 e0143843. 7 Dec. 2015, doi:10.1371/journal.pone.0143843

Causes of Lower Back Pain

Lower back pain is a common complaint among people of all ages and can be caused by a variety of factors. Understanding the causes of lower back pain can help individuals take the necessary steps to prevent it from occurring or manage it if it does happen.

Poor posture: Poor posture, especially when sitting or standing for long periods, can put a strain on the lower back muscles and lead to pain.

Strain or injury: Sudden movements, heavy lifting, or awkward bending can cause strain or injury to the muscles and ligaments in the lower back.

Herniated disc: The discs in the spine act as shock absorbers and cushion the bones. A herniated disc occurs when the soft center of a disc bulges out, putting pressure on the nerves in the lower back and causing pain.

Arthritis: Osteoarthritis and other forms of arthritis can cause inflammation and pain in the joints of the lower back.

Sciatica: Sciatica is a condition in which the sciatic nerve, which runs from the lower back down to the legs, becomes compressed or irritated. This can cause pain, numbness, or tingling in the lower back and legs.

Spinal stenosis: Spinal stenosis occurs when the space around the spinal cord narrows, putting pressure on the nerves and causing pain.

Skeletal irregularities: Scoliosis, a condition in which the spine curves to one side, can cause lower back pain.

Age-related degeneration: As we age, the discs in the spine can become less cushiony and the bones can become weaker, leading to lower back pain.

Obesity: Excess weight puts strain on the lower back muscles and can lead to pain.

Poor physical fitness: Weak muscles and a lack of flexibility can increase the risk of lower back pain.

In conclusion, lower back pain can be caused by a variety of factors, including poor posture, strain or injury, herniated disc, arthritis, sciatica, spinal stenosis, skeletal irregularities, age-related degeneration, obesity, and poor physical fitness. To prevent or manage lower back pain, it is important to maintain good posture, exercise regularly, maintain a healthy weight, and seek medical attention if the pain persists or worsens.

How Chiropractors can Relieve Neck Pain

Chiropractors can help alleviate neck pain through a variety of techniques, including:

Spinal manipulation: This is a technique where the chiropractor uses their hands to apply controlled force to the neck joint to improve its mobility and reduce pain.

Soft tissue therapy: This involves massaging the muscles surrounding the neck to help release tension and improve blood flow to the affected area.

Therapeutic exercises: The chiropractor may recommend exercises that help stretch and strengthen the neck muscles to improve its range of motion and reduce pain.

Posture correction: Poor posture can cause neck pain, and chiropractors can help correct this by teaching patients how to maintain proper posture during daily activities.

Lifestyle modifications: The chiropractor may recommend lifestyle changes such as weight loss, stress management, and ergonomic adjustments to reduce neck pain.

Benefits of Chiropractic Manipulation

Chiropractic manipulation, also known as chiropractic adjustment, is a non-invasive technique that involves manipulating joints and soft tissues to relieve pain, improve mobility, and enhance overall health. This therapy is commonly used to treat various musculoskeletal conditions, including back pain, neck pain, headaches, and sciatica.

One of the main benefits of chiropractic manipulation is pain relief. Studies have shown that chiropractic treatment can be as effective as medication for reducing pain in patients with lower back pain. It can also alleviate pain caused by other conditions, such as arthritis and fibromyalgia.

Chiropractic manipulation can also improve joint mobility and flexibility. This technique can help restore proper alignment to joints that have become restricted or misaligned, which can help reduce stiffness and improve range of motion. This can be particularly beneficial for athletes or individuals who engage in regular physical activity.

Additionally, chiropractic treatment can promote overall wellness. Regular adjustments can help reduce stress, improve sleep, and boost the immune system. It can also be an effective way to manage chronic conditions, such as asthma, allergies, and digestive issues.

In conclusion, chiropractic manipulation offers numerous benefits for individuals seeking natural, non-invasive approaches to improving their health and well-being. By reducing pain, improving mobility, and promoting overall wellness, chiropractic therapy can help individuals achieve optimal health and lead more active, fulfilling lives.

What is Chiropractic Manual Soft Tissue Therapy ?

What is Chiropractic Manual Soft Tissue Therapy?

Chiropractic manual soft tissue therapy (CMSTT) is a hands-on approach to treating soft tissue injuries, such as muscle strains, sprains, and other soft tissue injuries. This form of therapy is used by chiropractors to relieve pain and improve the function of the musculoskeletal system. CMSTT involves applying pressure and manipulation to the soft tissues, including muscles, tendons, ligaments, and fascia.

The goal of CMSTT is to reduce pain and inflammation in the soft tissues, as well as to improve circulation and promote healing. The technique is non-invasive and is typically performed using the hands, although sometimes tools such as massage balls, rollers or special instruments may also be used. Chiropractors may use different techniques depending on the type and severity of the injury, including deep tissue massage, trigger point therapy, and myofascial release.

Chiropractors who use CMSTT typically work with patients who have musculoskeletal injuries or conditions, including back pain, neck pain, and headaches. The therapy is also used to treat sports injuries, such as muscle strains and sprains. CMSTT can be used in conjunction with other chiropractic treatments, such as spinal adjustments, to provide a more comprehensive approach to pain relief and injury recovery.

One of the benefits of CMSTT is that it is a natural and non-invasive treatment that can be used to manage pain and promote healing without the use of medication or surgery. Additionally, CMSTT can be personalized to the individual needs of the patient. Chiropractors who use CMSTT can tailor the therapy to the patient’s specific condition, including the location and severity of the injury, as well as the patient’s medical history and preferences.

In conclusion, CMSTT is a hands-on therapy used by chiropractors to manage pain and promote healing in soft tissue injuries. The technique involves applying pressure and manipulation to the soft tissues to reduce inflammation, improve circulation, and promote healing. CMSTT can be used alone or in conjunction with other chiropractic treatments, providing a natural and non-invasive approach to pain relief and injury recovery.

What is the McKenzie Method?

The McKenzie Chiropractic method, also known as the McKenzie Method or Mechanical Diagnosis and Therapy (MDT), is a non-invasive approach to treating musculoskeletal conditions. It was developed by New Zealand physiotherapist Robin McKenzie in the 1950s and has since become widely used around the world.

The McKenzie Chiropractic method is based on the idea that many musculoskeletal conditions can be classified into subgroups based on their response to specific movements and positions. By identifying the correct subgroup, the practitioner can then develop a customized treatment plan that addresses the patient’s specific needs.

The McKenzie Chiropractic method involves a comprehensive assessment of the patient’s symptoms, medical history, and lifestyle. This includes a thorough physical examination that focuses on identifying any movements or positions that exacerbate or alleviate the patient’s pain.

Once the patient’s condition has been accurately diagnosed and classified into a subgroup, the practitioner will develop a treatment plan that may involve a combination of exercises, stretches, and manual therapy techniques. The goal of treatment is to restore normal function and alleviate pain, without the need for medication or surgery.

One of the key benefits of the McKenzie Chiropractic method is its focus on patient empowerment. By educating patients about their condition and teaching them specific exercises and techniques to manage their symptoms, patients can take an active role in their own recovery.

Research has shown that the McKenzie Chiropractic method can be highly effective for a wide range of musculoskeletal conditions, including neck pain, back pain, and sciatica. In one study, 82% of patients with low back pain who received McKenzie treatment reported significant improvement in their symptoms.

In conclusion, the McKenzie Chiropractic method is a highly effective, non-invasive approach to treating musculoskeletal conditions. By identifying the correct subgroup and developing a customized treatment plan, practitioners can help patients restore normal function and alleviate pain, without the need for medication or surgery. If you are experiencing musculoskeletal pain, the McKenzie Chiropractic method may be an excellent option for you.

The Use of Electrical Stimulation by Chiropractors

Electrical stimulation is a technique used by chiropractors to treat various musculoskeletal conditions. It involves the use of electrical currents to stimulate specific areas of the body, primarily muscles, to promote healing and reduce pain. The technique has gained popularity among chiropractors due to its effectiveness in treating various conditions.

Electrical stimulation works by sending electrical impulses through the skin to the affected area, causing the muscles to contract and relax. This process helps to improve blood circulation, reduce inflammation, and increase the production of endorphins, which are natural painkillers. The therapy can be administered using various devices, such as a transcutaneous electrical nerve stimulation (TENS) unit, interferential current (IFC) machine, or a Russian stimulation machine.

One of the benefits of electrical stimulation is that it is non-invasive and does not require medication. It is a safe and effective alternative to drugs and surgery for many conditions, such as back pain, neck pain, and headaches. It can also be used to treat conditions like sciatica, carpal tunnel syndrome, and fibromyalgia.

During the treatment, the patient may feel a tingling or buzzing sensation in the affected area. The chiropractor will adjust the intensity and frequency of the electrical impulses to ensure that the patient is comfortable. The therapy usually lasts between 10 and 30 minutes, and several sessions may be required for optimal results.

Electrical stimulation is a popular therapy used by chiropractors to help their patients recover from musculoskeletal conditions. It is a safe and effective treatment that does not require medication or surgery. The therapy works by stimulating the muscles, promoting healing, and reducing pain. Patients who are interested in this therapy should consult their chiropractor to determine if it is right for them.