WINTER: Slips & Falls
As the cold weather sends its ice and occasional snow here in Georgia, it can be exciting for the students as they get to miss school and spend the day sledding and throwing snowballs. But for many, it is a nightmare of car accidents and traffic, and plenty of opportunities to slip and fall on that sneaky ice. As we get older, it becomes much more difficult to recover from slips and falls. To help you prepare for those slippery winter surfaces and hold your adjustment this cold season, here are some tips and tricks to protect yourself:
On top of many other health benefits, regular exercise and strength training prevent you from injury during a fall by strengthening muscles that support your body. Strength training also prepares your body to take on the stress of winter sports from skiing to ice-skating! Strong muscles can take some of the pressure of your joints during vigorous downhill sports or when you catch yourself from a fall, preventing a more severe injury. For those over 40, strength training also slows the decrease in bone density over time.
Even with a good fall, it is important to get you or your loved ones checked at the Alpha Spine Center to correct any spinal and joint injury that could have occurred from a slip and fall! For tips on exercises and practices that can help you avoid injury and hold your NUCCA adjustments better during these winter months, consult with one of your ASC doctors during your next visit!
WEIGHT TRAINING AFTER 40:
Adjustments from NUCCA care will correct the misaligned vertebrae in the neck, allowing for proper healing of the soft tissue and prevent future pain.
Don’t hold out for the pain to subside and deal with the complications whiplash can cause. Even a 5-10 mile per hour car collision can cause whiplash, so don’t hesitate to consult with the doctors at the Alpha Spine Center for any help concerning past or present accidents and injuries, so we can help you heal and enjoy a life free of pain!
STRENGTHEN REAR DELTOIDS: (Upper Back)- Using weighted cables, bands, or TRX straps, stand upright with good posture and pull the cable to your face, with your elbows at about eye level on either side of you. This exercise strengthens the weak upper back and draws your shoulder blades back into a straight posture. It helps reduce the curve in rounded shoulders, and you will feel less fatigued trying to stand up straight!
STRETCH UPPPER BODY: (Chest and back)- Wall angels are one of the most beneficial stretches you can do for your upper spinal posture! Find a wall and place your back, head, butt, and arms against it as shown. While breathing, slowly move your arms along the arc of an anatomical range of motion as shown! This stretch is felt all over your body and loosens your tight chest, neck, arm, and back muscles as it fights against tense muscles that are developed from slouching.
STRENGTHEN ABS/CORE (PLANKS): Engaging in 30 seconds – 2 minutes of planks, keeping the glutes engages will help strengthen your core, and tighten your glutes. This will help prevent injury, and strengthen the weakened muscles. It is important to maintain good posture during planks by squeezing the glutes. This will help take the curve out of the spine, as shown in the picture to the left.
STRENGTHEN HIP FLEXORS: Lunging hip flexor stretches are a good way to stretch those tight hips. Hold for about thirty seconds and make sure to breathe deeply as you inhale and exhale, to allow the muscles to expand and contract. Get into a lunge position, with your back leg on its knee, and then gently drive your hips forward.