Tag Archives: Chiropractic

Amped-up plyo

Hop outside, get your heart rate up, and strengthen your entire body.

Most plyometric exercises will help improve your speed, power, and reaction time. But this new workout from Dan Daly, a Tier X coach at Equinox Columbus Circle in New York City, takes the explosive moves further.

Daly incorporated single-leg training to enhance your balance and core stability, lateral movement to get you comfortable working in multiple planes of motion, and extra resistance to create more force, increasing the power-building benefits.

Plus, the routine hits multiple muscle groups. “People often default to lower-body moves, but this technique is really useful all over,” says Daly.

Start with a 10- to 20-minute warm-up. First, roll out your muscles with a foam roller, then do a light stretch and perform some dynamic exercises, slowly upping your intensity until you feel fully prepped.

Then, complete all the reps of the first exercise at a high intensity, followed by 1 minute of active recovery; repeat 3 times, and then move on to the next move. Once you’re finished, stretch out the muscles you just worked.

For best results, you should perform this workout no more than twice a week.

Ball slam with lateral shuffle

Stand with feet shoulder-width apart, knees slightly bent, holding a medicine ball with both hands in front of chest, elbows bent by sides. Lift ball straight overhead, stretch, and then quickly slam the ball down to the ground as you shuffle to the left and back to center just in time to catch the ball. Do 5 reps; switch sides and repeat.

Lateral hop to chest pass

Stand with feet hip-width apart and staggered (left foot in front of right), knees slightly bent, holding a medicine ball with both hands in front of you, elbows bent by sides. Quickly hop out to right with right foot, moving left foot behind you, as you lower ball to outside of right hip. Immediately pivot and hop left foot out to left, as you rotate torso through center and perform a forward chest pass, tossing the ball over to your left. Do 5 reps; switch sides and repeat.

Kettlebell Clean to Forward Lunge

Kettlebell clean to forward lunge

Stand with feet hip-width apart and staggered (left foot in front of right), knees slightly bent, holding a kettlebell in front of your right shoulder, elbow bent by side, left arm extended out to side. Bring left arm forward, then back as you hinge forward from hips, swing kettlebell between legs, and then explode off your right foot into a forward lunge and clean (swinging kettlebell back up in front of shoulder). Do 5 reps; switch sides and repeat.

Single-Leg Lateral Depth Jump

Stand on a low step (or box), with feet shoulder-width apart, arms extended by sides. Bend knees slightly, and then hop sideways to the left off the step, landing on your right foot, with left foot lifted. Immediately bound out to left, landing on your left foot, with right foot lifted behind you. Do 5 reps; switch sides and repeat.

Lunge Pivot to Chest Pass

Stand to the right of a step (or low box) with feet hip-width apart, knees slightly bent, holding a medicine ball in front of chest, elbows bent by sides. Lunge forward with left leg, immediately pivot and turn toward step, then lunge forward with right leg, placing foot on step, as you use both hands to pass medicine ball to someone in front of you. Do 5 reps; switch sides and repeat.

Plyometric Push-Up Kick-Through

Ball Slam with Lateral Shuffle

Stand with feet shoulder-width apart, knees slightly bent, holding a medicine ball with both hands in front of chest, elbows bent by sides. Lift ball straight overhead, stretch, and then quickly slam the ball down to the ground as you shuffle to the left and back to center just in time to catch the ball. Do 5 reps; switch sides and repeat.

For full article written by Lindsey Emery visit https://furthermore acheter viagra en ligne.equinox.com/articles/2018/08/amped-up-plyo


Our modern digital age has brought us many conveniences. BlackBerry devices, iPhones, tablets and e-readers allow us to communicate and be entertained with the push of a button. Technology can improve our quality of life, but it comes with a price: being huddled over devices for long period of times can do more harm than good.

Using certain devices for extended periods of time can easily lead to neck strain, headaches, and pain in the shoulders, arms and hands. Anyone who has used a cellphone or tablet for an extensive amount of time has probably experienced the peculiar strain it puts on your upper body. These conditions even have their own name now: Text Neck.

Here are some simple strategies to help shut down text neck strain:

Take frequent breaks

Taking frequent breaks and looking up from your device can provide your neck with some relief from the pressure of looking down.

Sit up straight

It is important to sit up straight while texting. This way you can maintain good posture, relieving your back and shoulders from the strain of being hunched over.

Hold the phone a little higher

Holding the phone closer to eye level helps maintain a healthy posture and puts less strain on the neck.


Be sure to stretch often between long periods of extended use of devices. You can rotate your shoulders with your arms by your sides to relieve tension. You can also tuck your chin down to your neck and then look up – this helps to relieve some of the tension in your neck built from the common forward-down position you adopt when looking at your device.


The function of a running shoe is to protect the foot from the stress of running, while permitting you to achieve your maximum potential. Selecting the right shoe for your foot can be confusing without the proper knowledge.

People with low arches, called pronators, will need a shoe that provides stability. A shoe with good cushioning is important for people with high arches, called supinators.

There are three main features that you need to consider when selecting a running shoe: shape, construction, and midsole.


To determine the shape of the shoe, look at the sole. Draw a straight line from the middle of the heel to the top of the shoe. In a curve-shaped shoe, most comfortable for supinators, the line will pass through the outer half of the toes. A straight-shaped shoe will have a line that passes through the middle of the toes. These shoes are built to give pronators added stability.


Take out the insole and look at what type of stitching is used on the bottom. In board construction shoes, built specifically for pronators, the bottom of the shoe will not have any visible stitching. Combination shoes, appropriate for mild pronators or supinators, will have stitching that begins halfway. On slip-constructed shoes, you will see stitching running the entire length of the shoe providing the flexibility supinators need.


Most of the cushioning and stability of a running shoe is determined by the midsole. A dual-density midsole provides shock absorption as well as some stability, perfect for pronators. Single density midsoles offer good cushioning but are not great at providing stability, making them better for supinators.

Keep in mind that a chiropractor can help you prevent running-related problems by assessing your gait, as well as the mobility of the joints in your feet, legs, pelvis and spine.

Chiropractic care for pain relief

Chiropractic is a health care system that holds that the structure of the body, particularly the spine, affects the function of every part of the body. Chiropractors try to correct the body’s alignment to relieve pain and improve function and to help the body heal itself.

While the mainstay of chiropractic is spinal manipulation, chiropractic care now includes a wide variety of other treatments, including manual or manipulative therapies, postural and exercise education, ergonomic training (how to walk, sit, and stand to limit back strain), nutritional consultation, and even ultrasound and laser therapies. In addition, chiropractors today often work in conjunction with primary care doctors, pain experts, and surgeons to treat patients with pain.

Most research on chiropractic has focused on spinal manipulation for back pain. Chiropractic treatment for many other problems—including other musculoskeletal pain, headaches, asthma, carpal tunnel syndrome, and fibromyalgia—has also been studied. A recent review concluded that chiropractic spinal manipulation may be helpful for back pain, migraine, neck pain, and whiplash.

There have been reports of serious complications, including stroke, following spinal manipulation of the neck, although this is very rare and some studies suggest this may not be directly caused by the treatment.

Spinal manipulation” is a generic term used for any kind of therapeutic movement of the spine, but used more precisely it is the application of quick but strong pressure on a joint between two vertebrae of the spine. That pressure twists or rotates the joint beyond its normal range of motion and causes a sharp cracking noise. That distinctive noise is believed to be caused by the breaking of a vacuum or the release of a bubble into the synovial fluid, the clear, thick fluid that lubricates the spinal and other joints. Spinal manipulation can be done either directly by pushing on the vertebrae or indirectly by twisting the neck or upper part of the body. It should be done to only one spinal joint at a time. Chiropractors and other practitioners accomplish this by positioning the body so the force they exert is focused on one joint while parts of the spine above and below it are held very still. Most spinal manipulation treatments take somewhere between 10 and 20 minutes and are scheduled two or three times a week initially. Look for improvements in your symptoms after a couple of weeks.

In addition, a chiropractor may advise you about changing your biomechanics and posture and suggest other treatments and techniques. The ultimate goal of chiropractic is to help relieve pain and help patients better manage their condition at home.

For full article please visit:  http://www.health.harvard.edu/pain/chiropractic-care-for-pain-relief



New research finds that even a 10-minute massage soothes more than just the soul.

A dimly lit room. Calming, muted music. Sixty minutes of pure “me time” while stress melts away. There’s no question that a massage is the ultimate good-for-you indulgence; but according to a new study, attacking those knots may pay off even more than researchers initially thought.

The tension-relieving benefits of massage therapy are well-documented, but the new findings suggest that a mere 10-minute massage can also help reduce inflammation in muscles, an underlying factor in chronic diseases like arthritis. The research, which appeared in the journalScience Translational Medicine, showed that when muscles are stretched they receive a signal to build more mitochondria, which are vital for healing — making massages potentially helpful for injury recovery.

After assessing the fitness level of 11 men in their twenties, the study’s researchers at McManus University asked each participant to cycle to the point of exhaustion (more than 70 minutes). The subjects were then allowed to rest while a massage therapist performed a 10-minute massage on one leg. While the massage didn’t help clear lactic acid from the tired muscles — a widely spread exercise myth — noticeably reduced inflammation was observed in the massaged leg.

When muscles are stretched they receive a signal to build more mitochondria, which are vital for healing.

Why? “Anytime we stimulate the nerves we send messages to the brain about the area,” explains Equinox trainer and master therapist Susan Stanley, RKC, FMS, LMT, “the brain then responds in a variety of ways, including nervous and chemical.”

She adds that massage techniques have an effect on more than just muscle. “In fact,” says Stanley, “fascia, a layer of fibrous tissue that surrounds muscles, is probably the most affected tissue and it contains far more nervous tissue than muscle.”

The almost-immediate effects of massage found in the study don’t surprise Stanley. “The inflammation process begins at the moment of insult to the tissue, so the moment that tissue is given a different stimulus, the brain can change its response instantaneously, too,” she says. That said, she underscores that the study was conducted on a small, specialized group.

A typical relaxation massage triggers the parasympathetic nervous system — or relax response — in the body, which stimulates healing and immunity. Lymphatic Drainage massage, an example of very light work, is designed specifically to address inflammation and edema (potentially damaging fluid accumulation), and stimulate the lymph system, which is the body’s mechanism to rid the body of toxins and waste.

Soul-soothing properties aside, it’s becoming increasingly clear that the body-benefits of massage therapy are not to be taken lightly. Something to remember the next time you’re debating whether or not to hit the table.

For full article by Sharon Feiereisen please visit http://q.equinox.com/articles/2012/03/it-does-a-body-good?emmcid=emm-newsletter-1012&utm_source=newsletter&utm_medium=email%20member&utm_campaign=1012&emmcid=EMM-1012QWeekly10122015


One key to success on the golf course can’t be found at the pro shop. It’s the physical condition of the golfer. Pain shouldn’t be par for the course. Stay in the game by protecting your back.

When you consider the spinal rotation that goes into a golf swing and the fact that the speed of the club can reach 160 km/hour, it’s easy to understand that golf puts significant stress on your body.

Follow these tips to improve your game and prevent the pain.

1. Warm up and warm down

Take a few minutes to stretch before and after your game. Start with a brisk walk — 10 to 15 minutes should do it. Then do some light stretching.

2. Stay hydrated

Drink plenty of fluids before, during and after your game. Remember that once you are thirsty, you are already starting to dehydrate.

3. Push, don’t carry, your golf bag

Pushing or pulling your bag and taking turns riding in a cart can help you prevent back injury. If you prefer to carry your clubs, use a double-strap bag that evenly distributes the weight. If your bag gets too heavy, put it down and take a break.

4. Choose the right shoes

Wearing a golf shoe with good support and the proper fit can help prevent knee, hip and lower back pain.

5. Take lessons

The right swing technique can do more than improve your game. It can also spare you unnecessary pain. Working with a professional is a great way to learn the basics.

To view full article, visit: http://www.chiropractic.on.ca/get-in-the-game-without-the-pain-your-back-health

Acromioclavicular Joint (AC Joint) Injuries

AC Joint Injury

A good friend of mine recently injured his shoulder.  After assessing him, I realized that he had a Grade 1 AC joint injury.  After discussing his injury with him, as well as options for his rehabilitation, I decided to provide a little more information below, that you, the reader, could refer to at any time to help guide what may be an AC joint injury for you as well.

What is the AC joint?

The acromio-clavicular (AC) joint is the joint formed between the clavicle (collarbone) and the acromion (the tip of the shoulder blade which extends to the top of the shoulder). You can feel it, if you put your hand on top of your shoulder – it is the bony bump about 4cms from the edge of the shoulder.

The AC joint is a link between the arm and the trunk (your shoulder blade is closely connected to your rib cage by many different muscles) and is the only bony join between the shoulder blade and the rest of the body. It helps transmit load from the arm to the trunk in pushing, pulling, punching and resting on the arm.

AC joint

How the AC joint is injured?

The AC joint is a quite common sporting injury especially in contact sports. It is usually injured by a fall directly onto the shoulder, a fall onto the arm or a tackle.

The ligaments that bind the clavicle to the acromion are firstly stretched, then torn. Depending on the severity of the injury the clavicle can tear away from the acromion causing a noticeable lump to appear on top of the shoulder. The injury results in considerable pain, swelling and loss of shoulder movement. Depending on the severity of the injury, it will heal by itself or, if complicated, surgical intervention may be required.

Grading of an AC joint injury:

The most commonly used classification system recognises 6 severities of AC joint injury.

Grade I

A slight displacement of the joint. The acromioclavicular ligament may be stretched or partially torn. This is the most common type of injury to the AC Joint.  You will still have point-tenderness at the AC joint with palpation

grade 2 displacement AC jointGrade 2

A partial dislocation of the joint in which there may be dome displacement that may not be obvious during a physical examination. The acromioclavicular ligament is completely torn, while the coracoclavicular ligaments remain intact edmedicom.com.

grade 3 displacement AC joint.Grade 3

A complete separation of the joint. The acromioclavicular ligament, the coracoclavicular ligaments and the capsule surrounding the joint are torn. Usually, the displacement is obvious on clinical exam. Without any ligament support, the shoulder falls under the weight of the arm and the clavicle is pushed up, causing a bump on the shoulder

Grades I-III are the most common. Grades IV-VI are uncommon and are usually a result of a very high-energy injury such as ones that might occur in a motor vehicle accident.


Treatment for an AC joint injury

Initial treatment may consist of:

  • ICE (I place this modality first because icing is critical to maintaining minimal inflammation to allow the most effective environment for the body to heal)
  • Rest
  • Compression
  • Support (a sling may be worn)
  • Movement within the pain free range will help in maintaining mobility of the surrounding structures.
  • Taping may be beneficial to support the position of the joint.
  • Physical therapy can use ultrasound and interferential currents, for pain and inflammation.  Range of motion exercises within a pain free range will allow the ligament mobility as well.

As pain settles:

  • Load bearing exercises can be added to restore the normal function of the joint and surrounding muscles.
  • Massage and mobility exercises may be incorporated to ensure normal function is achieved.

In severe cases where the clavicle is completely torn away from the acromion the joint may remain painful and unstable and require surgical fixation.

Returning to sport following an AC joint injury:

Return to sport is possible when you have no localized tenderness, and full range of pain free movement has been achieved. On initial return to sport you may feel more comfortable to use taping or to have some padding over the AC joint. Your physical therapist can guide you on your return to sport and any precautions that need to be taken.

Examples of tasks you should be able to perform painfree are:

  • Landing against a wall sideways with your shoulder.
  • Landing against a wall onto an outstretched hand.
  • Throwing and catching a ball in awkward positions.
  • Completing one or more full contact training sessions.


  • Seek treatment at an early stage
  • ICE, ICE, ICE, ICE……and MORE ICE to decrease the inflammation!
  • Make sure that your diet is clean and healthy.  The old saying, “you are what you eat“, is absolutely true.  When you are rehabilitating from an injury, you must make sure that your body is being provided the necessary nutrients to heal.  It is imperative to understand that your body will NOT heal if you do not provide it with the necessary, and correct, nutrients!! (I will try to post more about nutrition, sport, recovery and physical rehabilitation in the future)
  • Ensure you physical therapist provides you with methods of self treatment and management.

If you have any questions regarding this information or your therapeutic management, please don’t hesitate to comment in an effort to create dialogue.


The information provided is for general information and does not substitute the advice and information your physical therapist will provide about your particular condition. While every effort has been made to ensure the information provided is correct and accurate, Dr. David Rick accepts no responsibility.



For those in the world of academia, if you are interested in sports and concussion-related studies, please see the work I performed in 2005 which looked at chiropractic manipulation and spinal motion in previously concussed individuals.  The results of the study showed an increase in cervicothoracic motion (neck/upper back) after cervical manipulation.  Although the study only measured biomechanical factors (ie. neck/back motion), I would like to perform follow up studies on blood work which could include any type of hormonal stressors including cortisol, as well as neurotransmitters including serotonin.  Cortisol has been found to increase blood sugar, suppress the immune system, and decrease bone formation – all “bad” things.  Cortisol, when you are under any type of stress (physical, psychological, emotional, etc.), inhibits serotonin.  Serotonin has been thought to be a contributor of feelings of well-being and happiness in humans – “good” things. I would hypothesize that after spinal manipulation, there would be a decrease in cortisol and an increase in serotonin production in the body.  This means that there would be a decrease in the “bad” (cortisol) and an increase in the “good” (serotonin), which would assist the body in any type of recovery process including physical rehabilitation.

Please take a look at the following link where my close friend and colleague, Dr. John Minardi, briefly discusses how a spinal adjustment can affect the body in more than a biomechanical way.

How a spinal adjustment can increase mood and behaviour – Dr. John Minardi, April 2014

If you have any questions, please feel free to comment, I would be happy to answer!



Rapid Rehabilitation of a Hamstring Strain: A Case Study

Rapid Rehabilitation of a Hamstring Strain: A Case Study.

In 2005 I was treating athletes at the Ontario Soccer Association, where there was a high population of leg injuries, including numerous hamstring strains.  I had the opportunity of writing a Case Study which was published in The American Chiropractor on how to treat a hamstring strain.  If you take a quick look, I still use this methodology in treating my patients today, and I get wonderful results!

Please feel free to comment!