Tulsa Spine and Rehab

Sean Riley
  • 4.5 (4)
  • Fitness

Inside the world of chiropractic care.

Episodes

  1. 12/30/2016

    The ABC of Healthy Lifting Techniques

    Properly lifting objects can save you a lot of distress in the form of low back pain. Many cases Tulsa Spine and Rehab see are minor but without proper healthy lifting techniques and some common sense ideas, you could wind up with serious disc trouble. https://www.youtube.com/watch?v=LXAN9D_IsA0 Practice healthy lifting techniques First, figure out what you are lifting. Check out the object before hand and try to test every load before you try to pick it up. Can you push the box with your foot to determine its weight? And don’t let the size of the box fool you. A small box can be packed with heavy objects. Many people get injured when they presume a box is light due to it being small. Also, check to see if the box is packed correctly. Loose pieces can cause injury as well as a sudden shift in the weight of the box. Healthy lifting techniques include determining how to best grip the box or object and working on good ergonomics. Maintain a good position while lifting. And use your large muscles and keep a neutral spine in our low back. Use your legs and the glute muscles to bring it straight up. Use slow and smooth movements. Do not hurry or jerk. That’s typically when people get hurt. Also, keep your body facing the object. Do not under any circumstance, twist and bend. That is recipe for a disc herniation or potentially a bulging disc. Make sure you are facing the object when you lift and always lift with your legs. Before lifting anything, warm up. Stretch your legs and your back just like you would do at the gym before you exercise. And remember to pace yourself. Take some small breaks between lifts. If you’re going to be lifting quite a few things, then slow down, take your time, don’t over do it. Make sure you have enough room around you so you can lift it safely. Avoid walking on a slippery surface, so check your flooring. Back support braces are a great idea but they are not an excuse to lift something very heavy. There are studies that show that these back braces haven’t been proven to protect your low back from injury. I’m not saying that they don’t work, they do provide some support. But just don’t let that be a false sense of security. Buy a pizza and invite some friends over to help. Its important that we get with someone if we have the capacity to have a buddy over, someone to help us out. If you forget to practice healthy lifting techniques and do injure yourself, with an acute sprain/strain type of injury, you will likely feel something. You can develop disc bulges and herniation and sometimes you will feel a little click or a pop. There may be some acute quick shooting pains into one of your legs. That is more serious. With just a little mild strain or sprain type injury, use some ice and maybe an anti-inflammatory and take it easy. And if it lasts a couple of days, you need to get in and see someone to get it checked – if you’re in Tulsa, we can help you with your back injury. If you’ve tweaked something and want to get it checked out, see Dr. Riley and his team at Tulsa Spine and Rehab, (918) 743-3737. Listen to the podcast version of this post: 101013 The post The ABC of Healthy Lifting Techniques appeared first on Tulsa Spine and Rehab.

  2. 12/10/2015

    Soft Tissue Injuries

    What is a soft tissue injury? Soft tissue is made up of muscle, ligaments, and fascia. (Some people also consider nerves to be soft tissue.) The fascia is the connective tissue that covers the muscles to help them work together as a group. Let’s look at the quadriceps, for example. The quadriceps are four separate muscles. When they contract, the fascia helps them to work as one unit and exert more force than if they were working independently. In a nutshell, soft tissue injuries involve muscle strains, fascial distortions, and sprained ligaments. It could also be something like a trapped nerve. https://www.youtube.com/watch?v=TgTEF8Lu5QQ Soft tissue injuries present different challenges from something like a bone issue or motor pattern issue where the patient has a neurological deficit. With a soft tissue problem, a useful piece of information is typically the mechanism of injury. For example, maybe the patient took a wrong step while running. Maybe they tripped and fell or they performed a specific activity that resulted in pain. It could even happen during a certain time of the workday. We pay close attention to the patient’s clues to answer the following questions: What triggers the problem? What are the aggravating factors? What (if anything) relieves the pain? Heat, ice, medication, stretching, rest, exercise, or many other kinds of factors could alleviate the pain. Once we consider the patient’s history along with this information, it will help dictate where we should be headed for an effective treatment. Treatment Options For an approach that targets a specific region, massage therapy and deep tissue therapy is an efficient treatment. We’ll be targeting a particular muscle or part of the fascia with this treatment. Patients who combine manual/massage therapy with some simple exercises will typically see a better outcome than if they only used one treatment option alone. There are many occasions where weakness in one area will result in compensation in another area. We see this very often in the upper back and traps. People who are weak in their neck flexors and neck stabilizers will end up experiencing overworked upper back muscles. Due to compensation, the muscles end up becoming tight and knotted. That’s when manual therapy or massage therapy will attack the issue most effectively. Before anything else, we really have to spend enough time investigating the patient’s unique situation. Day one essentially involves us asking a lot of questions so we can make an thorough assessment. From there, we’ll find out any potential limitations with a functional test that screens attributes such as core strength or glute stability. The same thing applies to soft tissue—we assess the tissue manually and also listen carefully to the patient. By meshing those two things together, we can zero in on exactly what’s going on. If you’ve experienced a soft tissue injury, contact us online or give us a call at (918) 743-3737. The post Soft Tissue Injuries appeared first on Tulsa Spine and Rehab.

  3. 11/26/2015

    The Benefits of SwingFit with Bree Robinson

    SwingFit is a great tool that anybody can take advantage of to measurably improve their swing. SwingFit isn’t intended for golfers only—It’s actually geared towards any sport with a swing (such as baseball, softball, or tennis). The activities you’ll perform are intended to focus on the muscle groups that are specific to that particular type of sport. For instance, you’ll strengthen and rotate the shoulders/back, stabilize and strengthen the hips, and even increase mobility/flexibility of the ankles. https://www.youtube.com/watch?v=T2DVqWg0yEE Is SwingFit Right for Me? It doesn’t matter if you’re already a great athlete or you’re just starting out. I honestly think that SwingFit is going to be good for anybody. In fact, I regularly work with some professional golfers at the top of their game. Even though they have great golf swings, they still benefit by working on their endurance. You want to be able to make it through the 18th hole (or even the 36th hole) with the same strength you had when you teed off on the first hole. You should also be able to make it through the entire game pain-free. Prepare During the Offseason When the cold weather sets in and the beautiful summer months are over, you’re probably not going to be spending as much time outside. One of the main benefits of SwingFit is the ability to take full advantage of your offseason. You’ll be able to continue to train for the upcoming year. Not only will you be ready once springtime comes, but you’ll also keep a good routine. Your fitness level will be maintained, your body will become stronger, and your swing will improve at the same time. It’s easy for your schedule to go by the wayside once the weather changes. SwingFit prevents that from happening—it’s a great opportunity to work on key areas of the body, improve your swing, and stay on schedule even though you might not be able to go outside and play your favorite sport. Take SwingFit Home With You I like to give a specific warmup exercise for us to perform during our classes/sessions every single time. These warmups are very easy, and you can take them home to use before playing a sport. Our warmups are a safe, effective way to build strength and stay mobile. They don’t require any additional equipment, either. All you need is your body and the floor. To learn more about SwingFit, visit the official website. You can also contact us online or give us a call at (918) 743-3737. The post The Benefits of SwingFit with Bree Robinson appeared first on Tulsa Spine and Rehab.

  • 3 Episodes

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About

Inside the world of chiropractic care.

Information

  • Creator
    Sean Riley
  • Years Active
    2013 - 2016
  • Episodes
    3
  • Rating
    Clean
  • Copyright
    Copyright © Tulsa Spine and Rehab 2022
  • Show Website
    Tulsa Spine and Rehab