Leg Curl and Glute Bridge
Exercise Of The Week
Exercise of the day! Glute bridge and Leg Curl with the Physio ball๐๐ both of these strengthen the hamstring and glute muscles which extend the hip๐ The trick with both of these is not to let the hips sag, but to get the full use of the glutes by creating a straight line from the knee to the shoulder. You often see people fail to come all the way up at the top and achieve full hip extension. With the Glute bridge you start with your heels digging into the ball knees at 90/90 lying on the floor, push your heels into the ball and squeeze the glutes up until you're in full hip extension. Perform three sets of 10 to 15! For the leg curl lie on the floor with your calves now against the ball. Plank up so your butt is off the floor and you're in a nice tight position with your core engaged. From there curl your heels into your butt, so you're in a position similar to the top of the glute bridge. I also like to do these for 3x15๐ช๐ช If doing these exercises with both legs is not challenging, try them out with one leg, the key is not to let your form break down. This creates a nice challenge because the ball is a moving surface unlike the floor and the foam roller that we demonstrated with a couple weeks ago๐ Try it out and tell us what you think! Tag us #scspineandsport and help us share our story! #MoveWell #LiveWell #FeelWell #ExerciseOfTheWeek #LegDay #Workout #Rehab
Scapular stability with thoracic rotation
Exercise of the week!
This is a good exercise because you can progress or regress it depending on the athlete or how it feels while performing.
Start in a quadruped position, perpendicular to the band attachment site. With your support base arm (left in video) try and push tall through the floor to prevent scapular winging. To make it a little harder for yourself try and keep a soft bend in the elbow. With the opposite arm, pull the band (right in video). Then keeping the arm with the band in place, rotate on your base arm. Focus on rotating through the scapula, not by pulling on the band with the opposite hand.
The pulling and pushing of the arms helps with this movement which also contributes to the thoracic rotation.
Try this out and tag us #SCSpineAndSport
Help us share our story. #MoveWell #FeelWell #LiveWell @nikki_pettel ๐
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How to get rid of your Kids Holloween Candy in a fun way.
I love Halloween! It has always been one of my favorite holidays, but the one thing I don't like is having all that candy in my house. Can you imagine the sugar high my kids get? I have a hard enough time managing my own sugar intake; after 10 pm Reese's Buttercups are my weakness.
This year we decided to set up a trade with them. I went to Toy R' US and bought some fun things on the clearance rack, for instance, coloring books, bouncy balls, whoopy cushions, stuffed animals etc. I spent a totally of 22 bucks ($11/kid). I recommend buying the items without your kids, that way you can buy them a couple gifts keeping within your budget. I did have a family trip to Disneyland planned already, so as an extra surprise I added a "Family Experience Card" to announce the trip to Disneyland. I really like the idea of a "Family Experience Card," which is getting everyone together for an evening or a day to enjoy each others presence. It could be something simple like a family bowling night or a camping trip.
These are great suggestions and tips on how we can substitute processed sugar for healthier choices.
Think you know about sugar? I thought I was armed with sweet knowledge but after watching this incredible documentary, I was proven wrong. Below is a Trailer for "Sugar Coated." You can find this on Netflix.
Intrigued? Sugar is everywhere. This is a famous lecture that Dr. Robert H. Lustig, MD, Professor of Pediatrics in the Division of Endocrinology at UCSF did 7 years ago that spurred a well-known dialogue about the substance - but you have to watch to find out just what that conversation is.
Santa Cruz Crossfit Affilate Cup 2016
We had a blast working on the competitors at the 2016 Santa Cruz Crossfit Affiliate Cup! Crossfit West did a great job hosting the event. This year Santa Cruz Spine and Sport had two of its own competing: Dr. Aaron Van Brunt competed for Crossfit Amunson and Nikki Pettel competed for Crossfit Santa Cruz. We're proud to say that Nikki's team made it to the finals and placed third!
Click on the link below to see more pictures!
Fall Schedule 2016
I love the Fall. The days are still warm with cool nights, town gets a little less crowded, and north and south combo swells start hitting.
like the seasons change so have our schedules. Above is an overview of our new Fall weekly schedule at Santa Cruz Spine & Sport.
Intermitant fasting
There has been a lot of talk lately about the role that intermittent fasting and Ketogenic diets play in order for the body to be in a fat burning state. Let me tell you my experience with it. I have messed around with my macros percentage (fats, proteins, carb), increasing the my good fats up into the 80-90% while limiting my protein to 10-15% and my carbs to some greens at every meal.
It was really fun to see the effects that the ketogenic diet had on my body, especially in my brain functions. For the most part, my energy levels seemed to stay more even keeled while my brain was able to focus better. If you want to learn more about this specific diet, I would also suggest starting with this podcast that features Dr. Dom D'Agostino on the Tim Ferris Show. You can also check out www.KetoNutrition.org website, which has a lot of information on this topic.
Although I think the Ketogentic diet may have a place in someone's life, for many of our clients it can be confusing and difficult. One of these complications is the commitment. One must have consistency of measuring out the macros throughout the day. Another aspect of this diet is contingent upon monitoring your blood glucose and ketone levels which is done with the 'finger pricking' and therefore allowing you to know if you are in ketosis. I personally used the Precision Xtra monitoring System, which does both Ketones and blood glucose monitoring. You will also need Xtra Blood Ketone Test Strips which can be costly.
If you're not happy with how your body and brain are feeling, and this Ketogenic Diet seems enticing to you, by all means, go for it. But getting huge benefits on lowering cancer recurrences, increase longevity, reduce inflammation, there are simpler and easy ways available. Take a listen to the Dr. Rhonda Patrick Ph.D. talking with Dr. Ruth Patterson Ph.D. (TIP: Start at the 8 minute mark to here about time-resticted Eating in Humans.) Then come back to the blog so we can talk about the main points!
In her discussion, Dr. Patterson brought up many key points. The fact that many people like to do the intermittent fasting - where they skip breakfast - because they are eating late into the evening and night. We all know someone like this. Maybe it's you. But let me tell you a little about what your body goes through when we skip such an important meal. Her clinical researched showed that your last meal should be in the early evening around 6-8. This way you're allowing your digestion a 13 hour break until the next meal. Use this as a calculation -If your last meal is at 6pm, then your next meal should be no earlier than 7am.
This is why breakfast is called breakfast. You are breaking your fast in the morning after 13 hours of no food. Drinking water in those 13 hours is fine. You can play around with the time frame and do it longer and see how your body feels. Some people do a 16/8 or a 15/7. However most people are going to find it difficult to skip breakfast if they haven't eaten in 13 hours.
Here are some of the benefits that they saw: 40% decrease in recurrance of breast cancer, better Metabolic function (glucose regulation), less inflammation, and better sleep.
Common Reason for Surfers having Low Back Pain and Neck Pain
Quick Tips and Tricks for while you are surfing to prevent low back pain neck pain
- ) Cross your feet. Once crossed, push them against each other and you should be able to feel more core engagement. This can should be a light engagement otherwise you will fatigue them out.
- ) while laying on your board a few cat/cow or pelvic tilt exercise get a sense of what your end-range is in extension, and how far you can tuck your pelvis posteriorly. Do this should straighten the lumbar curve. Listen to a point where it feels like you have taken pressure off of the facets, but still has a lordosis in the lumbar spine.
- ) If you are having trouble engaging those muscles then pressure your knees into your board. This will hlep you engage your lower abs pelvic floor and hips flexors,
Everyone could benefit from incorporating a type of extension exercise regime into their life. Yoga, swimming, or surfing are a great way to make sure you are getting enough extension and opening up your heart.
A common cause in the surfers that I treat for low back pain and neck pain is that have lost mobility in the thoracic spine. They try to make up for it in the lumbar spine, especial at the lowest vertebral joint L5/S1. Usually the lower abdominal core is not also not engaging either which allows the person while surfing to repetitively hyper-extend at the L5/S1 area. Over time this will cause irritation, inflammation, and pain and can lead to earlier degeneration of the facet joints.
Don't let this kill your Stoke. Its all about Prevention
If this is an issue for you, there are a lot of things you can do proactively. If I were you, I would go to your trusted movement specialist weather that is a physical therapist, chiropractic, personal trainer ectera. Have them see what your score is on the functional movement screen (FMS), or if you are in pain, see what shows up on the Selective Functional Movement Assessment (SFMA). These assessments will really help to find the underlying causes and not just treat the pain symptoms.
Usually the underlining cause is a Combination of a mobility issue and a motor control issue.
Typically we have have to address the restrictions and pains in the muscles and joint complexes. We find that HMT, a acupressure technique is usually the fastest and most effective for releasing these restrictions, but often we incorporate Active Release Technique (ART) and Graston Technique as well.
Commonly we will prescribe daily home mobilization of the Thoracic spine for long term success. In our office we show people how to this with a combination of; miracle balls, Yoga tune up balls, foam rollers,
The Pain from the Facets joints can be relieved with some an side posture chiropractic adjustment. This not only will increase blood flow to joint, and help to increase synovial fluid, it will help break up the fibrosis laid down by the inflammation. This fibrosis over time will thicken causing restriction and decreased range of motion of the spine.
For those that aren't ready for an adjustment a series of body work treatments to the muscle and fascia is essential to maintaining elastic and strong tissues fibers.
I hope this helps you get back in the water
In Health,
Dr Justin Mcleod - Santa Cruz Spine & Sport
Pro-Football Player Andy Leivitate at Spine and Sport
Text us at 831-713-8400 to schedule your tune up with Tiff.
What I love about Tiffany is she get in there and makes a real change. Being a beach volley ball player, rock climbing, surfer, crossfitter, and mountain biker she has had her fair shares of sports injuries and know from personal experience what it feels like not being able to do the things you love. She is amazing at dealing with sports injuries in the shoulder, low back, neck, hips and knees.
If you have want to thank Tiffany her work on you go to our Yelp page or Facebook page to let her know with a review.
In Health,
Dr. Justin McLeod
Follow Dr. McLeod on Instagram at scspineandsport
Santa Cruz Spine and Sport's Grand Opening
Thank you everyone for coming out and supporting us at our Grand Opening party in our beautiful new location on River St. We had a great turn out of about 150 people. It was really fun giving away some of my favorite health and wellness products at the raffle, and that taco bar was insane.
With this bigger space we announced that we not only will have Chiropractic and Massage, but will be a introducing Yoga and Personal Training as well.
Amie O'Donovan, yoga teacher will be here Tuesdays and Thursdays at 10am. We are going to also start opening up chiropractic hours on Tuesday and Thursdays sandwiching the Yoga class at 10 a.m. so that following your chiropractic visit you can step into a yoga class, or after the yoga classes you can do a Chiropractic Adjustment add-on for $20.
Niki Pettel is certified personal trainer that works along side me Monday, Wednesday, and Friday mornings. Her back ground is in gymnastics and power lifting. She is has a her AA in Kinesiology and is currently finishing up her BS at San Jose University. She also trains at NorCal in Scotts Valley, and teaches gymnastics at Vargas
Tiffany Logan, Certified Massage Therapist came with me to the new location and is giving deep tissue massages Monday thru Friday. Her schedule is usually booked out 2 weeks, so make sure you schedule well in-advanced.
Our mission at Santa Cruz Spine & Sport is to help you Move better so that you can feel better so that you can live better. We do this through Chiropractic, Massage, and Personal Training.
In Health,
Dr. Justin McLeod
Nourishing your Disc through Movement
Each disc consists of a semi-fluid centre or nucleus surrounded by semi-elastic rings of cartilage. These rings of cartilage are made up of collagen fibres - the tough substance that ties all your tissues together. Because of its elasticity and semi-fluid nature, the nucleus (central core) of your disc allows any compression forces on the spine to move evenly in all directions thus spreading the load.
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How your discs get nourishment
Clinical Update: The best Form of B12 is......
Regarding the route, it has been proved that the oral route is comparable to the intramuscular route for rectifying vitamin B12 deficiency.
Deficiency Symptoms:
Vitamin B12 deficiency symptoms are both Hematological (pernicious anemia and neurological. Megaloblastic anemia may result because of the effects of the B12.
Clinical signs of folate metabolism deficiency: shortness of breath, fatique, weakness, irritability, ore tongu, decrease in blood cell counts (red, white and platelets).
Neurological symptoms are seen as a progressive neuropathy with loss of position sense and ataxia. If repletion of B12 is not performed then permanent neurological damage, including degeneration of nerves and spinal cord can result.
Recent evidence suggests that mental symtoms of depression and fatique are detectable before anemia develops.
B12 is vital to prevent of homocystine accumulation (toxic metabolic byprodduct linked to cardiovascular disease connective tissue abnormailities.
Dietary Sources:
Cobalamins are strictly from animal food, not in plant food.
RDA:for B12 as of 1989 is 2.0 ฮผg daily (micron, or microgram 1x10โ6 )
No toxic effects of oral Vit 12 have been shown, even in doses over 1000 ฮผg a day
Here as Santa Cruz Spine and Sport we like using SpectraCell for intracellular micro-nutrient testing
In Health,
Dr. Justin McLeod