Chiropractic
Styrofoam tubes are usually 36 inches in diameter and can be either 4 or 6 feet in length. There are many benefits of using a cylindrical tube for exercise. First, it provides a dense surface that can roll and provide support and massage to large areas of the body at one time. Second, it creates an unstable surface that challenges the subconscious mind to engage the postural muscles throughout the body and increase body awareness.
Self-Massage
According to the Physical Therapy website, the most common use of tubes is for self-massage. To massage your back, place the tube on the floor and sit on the tube. Slowly lie back, allowing the tube to roll under your body. With your hands behind your head and your feet flat on the floor, roll back and forth over the tube from your lower back to your upper back.
To massage your hips and legs, follow a similar routine. Place the area that you want to massage on the tube and roll back and forth over that area.
Two tubes can be used together to distribute your body weight more evenly if the pressure is too great with only one tube.
Stretching and Balance
Many rehabilitation exercises focus on improving flexibility and balance, which will also increase stability in joints. When your muscles are tight, they cannot move through a full range of motion, making it harder to perform regular daily activities, such as reaching a tall shelf, opening doors and looking over your shoulder. Massage can help to loosen up the muscles, but stretching will help them regain their range of motion.
A helpful stretch is to lie on the tube lengthwise on your back. Keeping your feet flat on the floor, you can slowly lower your arms to your sides and allow your chest and abdominal area to open up. This stretch is beneficial for reversing the movements that we do everyday, which are often with our arms in front of us.
Your core muscles (deep abdominal and back muscles) are used to keep you balanced. When you stand on an unstable surface, these core muscles are activated to make micro-adjustments to keep you from falling down. Tubes can be used to stand on and walk on to quicken your reaction time and strengthen the core muscles. This will improve your overall balance, which can be an issue as we age, and help tone the midsection of the body.
Slim and tone your lower body and wear your skinny jeans with confidence!
It’s the region most of us love to hate—our hips, thighs, and backsides. For a lower body you’ll love, you need to do two things: burn fat, and lift and firm your tush. This routine does both. Do these seven moves one after another with no rest in between. Then repeat the circuit so you perform it a total of two times. Do this workout four to six times a week.
SQUAT, LUNGE, CURL
Stand with your arms at your sides and squat until your thighs are parallel to the ground (a). Push back up to the starting position. Then take a giant step forward with your left foot and lower your body until your left thigh is parallel to the ground (b). Push up onto your left leg and immediately curl your right heel toward your glutes (c). Return to start. That’s one rep. Repeat, stepping forward with your right foot. Continue alternating the sequence for 20 reps.
Tip: For a challenge, add dumbbells
Posterior Tibial Tendon Disorder
Those who suffer from Posterior Tibial Tendon Disorder (PTTD) can experience pain, inflammation, and collapsing of the medial arches.
When stretched from its normal state, the Posterior Tibial Tendon (PTT) lacks the ability to support and stabilize the medial arch. Strenuous pressure on this tendon without continual support will increase the chances of it being completely torn.
Most circumstances of PTTD can effectively be treated and prevented with orthotics and custom foot orthoses. Very few cases are so severe that surgical intervention is required.
In order to support this vulnerable tendon, an orthotic should be rigid and wide enough to prevent further collapse of the tendon. Orthotic intervention can have an immense effect in the prevention of PTTD.
Footmaxx offers a variety of orthotic specializations that can provide that support and take the pressure off of the weak tendon. An example would be an orthotic that offers a wide medial flange that can prevent further strain on the tendon by supporting the medial arch.
Prevention includes wearing orthotics and proper footwear. Patients should wear shoes that offer medial arch support with a firm heel counter, especially during rigorous activity. Wearing proper shoes and custom orthotics to prevent and treat this frequent injury is a proactive way to avoid surgery and long-term instability.
Call Richmond Chiropractic Centre to schedule a free gait analysis. 604-270-1007
Ball Dumbbell Press
Lie on your back, shoulder blades on top of the exercise ball, back extended, knees flexed at 90 degree angles and hold dumbbells on each side of your chest.
Push the dumbbells straight up and slowly lower them down after a short pause.
Breathe out while pushing and breathe in while returning to starting position.
Stability ball V-pass
Lie faceup on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor (a). In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet (b). Squeeze the ball with your legs and lower your arms and legs back to the floor (c). Repeat, passing the ball back to your hands. That’s one rep. Do eight to 10.
