Is Your Core Weak?

Hi, this is Dr. Amanda again from Tiger Family Chiropractic. Again, I wanted to share some information with you today that I hope will be helpful for improving your life. And as always I want to share that this is not to be any form of diagnosis or treatment or to replace a treatment that you sought out just some information that hopes to help make your life better. And so one thing that we keep in mind is that many mamas when they get pregnant they actually end up having separation in the abdominal muscles. And we call that a diastasis. If you can picture for me the abs should be together just like this but, over time during pregnancy it’s going to cause separation to occur for most people. And what’s really interesting is if we don’t fix that it will stay separated and this is important because your abs are part of the core which stabilizes your back and whole body to stay strong. So, what I wanted to share with you or teach today is just a self check that you can do at home to see if that diastasis is present. Pregnancy is an example of how it can occur but not the only reason. It can be happening to people who are small of frame, large of frame, someone who’s really physically active, or someone who is very sedentary.  So, this is something that is really good to know about your body but not something we check on a regular basis about ourselves but, it’s super simple to find out. So, what you want to do is lay like this. You’re going to end up doing a little sit up or crunch while feel your stomach along the midline. And what you’ll often feel if there is a diastasis present is when you’re pushing down on your stomach as you do a sit up you will feel two muscles pushing together on the sides and relaxing away when you lay back down, the muscles push in and go back out.  You can feel a rivet a space in between those muscles you would have a diastasis. I’m going to push on my stomach do a sit up and come back down, a little sit up and come back down.  And as you can see I’m moving my hands down a little bit as I do it lower down into my tummy. I usually go about two inches above the belly button and two inches below the belly button to check this. So, if you find that you have a diastasis then there are certainly great exercises available and your chiropractor can talk to about that as well. It’s something that I think that if you can adjust it your core is going to be stronger and will improve the health of your life. So, as always I want to thank you for spending time with us and take care.

Relieve Pain With a Better Work Station

Hi, this is Dr. Amanda with Tiger Family Chiropractic and Wellness center. I wanted to start today as I always do, sharing with you that-with this information I am not intending to change or imply a diagnosis or treatment of any particular kind. Just sharing information that we hope will improve your life and make it better.
What we are going to talk about today is what I call a “work envelope.” Work envelopes are going to be your immediate work station space. There are ergonomic things we should consider and ergonomics is the topic that has grown in popularity and greatly over the years. This is specific to how far your tools are away from you in your work station. This is a standing station behind me so we are going to utilize that for some thoughts or references, but overall this is something that could apply to a standing or a seated work station. We have is what’s called the first work envelope and what I recommend is you relax your shoulders to your side and tuck your elbows into your side and move your hands gently back and forth. In this area, you have your first work envelope and this is where you should be able to reach 90% of what you’re going to use in your daily work routine and what we want for this is your keyboard and mouse to be nice and close to you in that work envelope because if you’re constantly reaching for your mouse (it’s over here) but your keyboard is (over there) you’re going to distort the upper part of your body over and over again in your normal work routine and that intern could lead into some issues relating to pain and discomfort.
Your second work envelope is just an extension of your first work envelope and it’s the things that if you extended your arms all the way out and move them back and forth this would be the ancillary things you use in your day. Maybe you use it occasionally, but it’s not part of your normal consistent routine of tools that you have on hand. Things that are in your second work envelope, maybe your stapler, my hole punch, anything else that relates to organization- they’re going to be (out here) and my immediate things, my mouse and keyboard are going to be nice and close.
You can analyze your work station at home and move some things around. If you have a laptop-this is super, super common now and people are doing work from home, they are sitting on a laptop, there is no way to make that perfect in terms of ergonomic because you’re either going to have your arms (up here) typing and looking straight ahead or have your head down (like this) with your keyboard sitting in your lap. I strongly encourage anyone who has a laptop for consistent use of work to get an external keyboard, they can Bluetooth or plug in with a cable but really you want to have your monitor in a position where you could look straight ahead and see it. So your head isn’t’ tilted down, up, right, or left you want it straight out in front of you. You can stack up a couple books if you need to or put it on your coffee table and have that external keyboard on your lap instead of curling your whole body over and compromising your posture consistently. These are just a couple tips and tools that will help you have a healthier work environment.

Could getting into your car be causing back pain?

Could getting into your car be causing back pain?

Hi this is Dr. Amanda with Tiger Family Chiropractic and Wellness Center. I just wanted to start off, as always, sharing that I am not intending to diagnose or change any treatment that you may have in sharing this information with you today. It is simply something that we hope will help improve your life!

What I wanted to talk about today is the concept of getting into and out of your car and how that can impact your alignment. Especially for a person who has a condition that is going to cause some increases in severe pain, we want you to be aware of moving in your everyday activities in ways that help to keep your alignment in place and help to decrease the impact of pain on your body as you are moving around. One thing we keep in mind is that when you keep your body in a consistent frame, it’s stronger. What I mean by that is when your shoulders, hips, knees and ankles all make a straight line, your body is in a stronger position, versus when you’re twisting, bending and things of that nature.

One of the places that people tend to cause some misalignments, or even cause increases in pain they already have, happens to be how they get into and out of their car. So, we are going to pretend this is a car for demonstration purposes. It is pretty simple in terms of the concept. You want to get into your car keeping that frame as together as possible. So, I am going to sit down and then I’m going to twist both legs together with my hands assisting me so that I get into the car as a unit, as opposed to kind of crawling and shifting into the car one leg at a time. It is a very simple, small thing that we can do in our everyday lives to help make sure that our bodies withstand a condition that is currently uncomfortable and hopefully prevent loss of alignment as well.

Hope you are having a great day and thank you for joining me!