,

Boot-Camp Workout for Women you can do at Home | rehab victoria bc

Finally a Boot-Camp workout for women you can do at home!

Start by jogging for two to three minutes to warm up, then start with the first exercise in Round 1.  Do as many reps as you can in 30 seconds, rest 10 seconds, then continue until you’ve completed each exercise for 30 seconds in the order shown.  Rest for a minute, then do the exercises in Round 2. Rest for another minute, then repeat the entire sequence so you’ve completed two sets of each round.

Boot-Camp Workout for Women you can do at Home | rehab victoria bc

Photo Credit: dli.ro

Round 1:

Squats – With feet hip-width apart, bend your knees to 90 degrees, keeping your chest upright. Return to standing.

Pushups – Place hands wider than shoulder-width apart and lower your chest to the floor.

Bicycle Crunches – Lie on your back, hands clasped behind your neck. Bring your right elbow toward your left knee while straightening your right leg, raised six to eight inches above the floor. Alternate sides.

Jumping Jacks – Raise your arms out to the sides & above your head; at the same time, jump up & spread your feet wide. Reverse & repeat.

Back Extensions – Lie facedown with your arms at your sides and slowly raise your head, shoulders, and chest off the floor.

Round 2:

Walking Lunges – Step forward with your right leg and bend your knees to 90 degrees. Move forward as you alternate legs.

Squat Jumps – Do a squat, then jump as high as you can while throwing your arms up into the air, landing softly right into another squat.

Close-Grip Pushup – Place hands side by side, thumbs touching, and lower your chest to the floor.

Standing High-Knees – Jog in place, quickly alternating bringing your knees up toward your chest.

Mountain Climbers – From a pushup position, quickly alternate bringing your knees toward your chest.

Boot-Camp Workout for Women you can do at Home | rehab victoria bc – This boot camp is designed by trainer Laurel Blackburn from Womens Health Magazine.

/by
, ,

Natural Health Practitioner Recommends Superfoods that Detoxify

The beginning of the new year is when many of us will start a detox program; but if doing a detox is not your thing, our natural health practitioner recommends superfoods that detoxify and that you can easily add into your daily life.

Avocados—lower cholesterol and dilate blood vessels while blocking artery-destroying toxins.  Avocados contain a nutrient called glutathione, which blocks 30 different carcinogens while helping the liver detoxify synthetic chemicals.

Beets—contain a unique mixture of natural plant chemicals and minerals that make them an excellent overall body cleansers.

Cranberries—have powerful antibiotic and antiviral substances to help the body cleanse harmful bacteria and viruses from the urinary tract.

Flaxseeds and Flaxseed Oil— are loaded with essential fatty acids, that are essential for many cleansing functions and maintaining a healthy immune system. The health of every cell in your body is dependent on getting adequate amounts of essential fatty acids.

Fresh Garlic—helps cleanse harmful bacteria, and viruses from the body, especially from the blood and intestines. It also helps cleanse buildup from the arteries and lowers blood pressure. Garlic has anti-cancer and antioxidant properties that help detoxify the body.

Lemons— are the perfect liver detoxifiers. Fresh lemon juice contains more than 20 anti-cancer compounds and contain high amounts of vitamin C, a vitamin needed by the body to make a substance called glutathione; which reduces the likelihood of negative effects from environmental chemicals. Vitamin C and other antioxidants found in lemons are integral to ward off cancer, fight the effects of pollution and cell damage.

Seaweed—could be the most underrated vegetable in the Western world. Studies at McGill University in Montreal showed that seaweeds bind to radioactive waste in the body so it can be removed. Seaweed also binds to heavy metals to help eliminate them from the body.

Diversified Health’s natural health practitioner recommends superfoods that detoxify and can also set up a personalize workout program to fit your health needs.

/by
, , , ,

To B or Not to B, that is the Supplement

b12These days, you simply can’t eat enough food to obtain all of the proper nutrition you need due to the fact that our soils have been depleted, or it may be difficult to find enough locally grown produce to fulfill our needs. You know that supplements are beneficial, but do you know the key questions to ask yourself about buying the right vitamins, minerals and other nutritional supplements?

For example, are you sure that the echinacea product you’re taking is the correct species of the plant? The correct portion of the plant? Processed to provide optimum bio-availability? Are you sure those coenzyme Q10 capsules contain COQ10 and not just a mixture of riboflavin and folic acid which looks just like COQ10?

Wide price differentials exist among particular nutraceuticals, and one reason can be differences in the quality of the raw material between manufacturers. There’s natural diversity in the genetics of the plant that have a long-term impact as to the final quality of the packaged product. Some plants may have high levels of active ingredients, while others may have none.

Vitamin B for instance, supports healthy cardiovascular an nervous system function, as well as the ability to boost energy levels.  But what brand, what dosage and when should it be taken are questions that you should be asking before taking any nutraceutical supplement.

If you’re unsure about the quality of the vitamins, minerals and/or supplements you are taking, ask for suggestions or recommendations by your health care practitioner.  The practitioners at Diversified Health Clinic use only the highest quality nutraceuticals.

Remember, if you ever have any questions or concerns about your health, talk to us. We’re here to help, and enjoy participating in your life long good health!

/by
,

Victoria Clinic Encourages Exercise to De-Stress

Keeping up with a fitness program this time of year can be a challenge, and that’s why a Victoria clinic encourages exercise to de-stress. 

One of the best ways to deal with the stress is through physical activity, and one of the easiest ways to accomplish this during all the hustle and bustle is by simply walking. Besides the well documented health benefits, the beauty of walking is you can go at your own pace, and you can do it anywhere.

Once you are ready to hit the road (or the trail, treadmill or track) how do you make the most of your walking workout? Here are some practical tips for getting maximum aerobic, strength, postural and conditioning benefits from your walking program.

 

1. Warm up First, Then Stretch. Start by walking for just seven to 10 minutes (wear a watch) and then do a few gentle stretches. Your muscles will stretch better if you’ve warmed them up first. The first minute is as important as the ninetieth minute.

2. Take Short, Quick Steps. By taking short, quick steps, rather than long strides you will work your “glute” muscles (in your buttocks) as you log miles.

3. Practice the Heel-Toe Roll. Push off from your heel, roll through the outside of the foot, and then push through the big toe. Keep the other toes relaxed. (This takes practice.)

4. Squeeze Your Glutes. Imagine squeezing and lifting your glutes up and back as if you were holding a dollar bill between them! This will strengthen your low back muscles.

5. “Zip up” Your Abs. During your walk, imagine you’re zipping up a tight pair of jeans. Stand tall and pull your abdominal muscles up and in. You can practice this even when you are not walking.

6. Pump Your Arms. Imagine you are holding the rubber grips of ski poles in your hands. Stand straight, drop your shoulder blades behind you and push back your elbows with each step. Keep your arm movements smooth and strong.

7. Keep Your Chest Up, Shoulders Back. Use your walk as an opportunity to practice good posture. Imagine someone dumped ice down your back. That’s the feeling you want to have as you hold your chest up and shoulders back.

8. Keep Your Head Up. Look about 10 feet ahead of you. Imagine that you’re wearing a baseball cap and have to look up just enough to see the road. This keeps your neck aligned properly.

9. Smile and Have Fun. Learning these techniques takes time and concentration. Be patient and enjoy your workout. Dress comfortably, find a partner or wear a headset and listen to music you love. If you’re walking outdoors, vary your routine. Remember the importance of the “warm down”. The warm down is aimed at gradually returning the body to its resting state. This will help to prevent muscle stiffness and the onset of muscle soreness that can follow a training session.

10. Practice “Mental Fitness”. Don’t replay the problems of the day while you walk. Try to maintain a state of relaxed awareness by paying attention to your breathing and noticing how your body feels. Visualize yourself getting healthier and stronger.

Consistency is the most important part of your walking workout. The more committed you are to walking all or most days of the week, the healthier you’ll be.  So get moving and remember that the Victoria clinic encourages exercise to de-stress!

/by
,

What does a Stress Fracture Treatment Plan include?

Let’s start by explaining what a stress fracture is. A stress fracture is a tiny crack in a bone that usually happens from overuse. Stress fractures are one of the most common injuries in sports but a stress fracture can affect anyone with weak bones or nutritional deficiencies.

The symptoms for a stress fracture are not always easy to diagnosis, and stress fractures can get worse quickly and so please contact your healthcare practitioner if you notice the following symptoms:

  • pain in the foot or leg, spine, and other locations when exercising that goes away when resting
  • pain that starts happening earlier in the activity each time it’s done
  • pain that gets worse with time and can be felt even after rest
  • an area of the affected bone that is painful to touch

At Diversified Health Clinic  you will be asked questions about your medical history, your activity level and other things that might put you at risk for a stress fracture. A physical examine of the affected area, to check for tenderness and looking to see if there’s any redness or swelling.

Stress fractures happen mostly in the lower limbs, like the foot or lower leg, where bones get more pressure from bearing weight. But people also get stress fractures in the upper limbs if they put repetitive strain on the bones such as when playing tennis or golf, or during work such as a carpenter or brick layer.

You are more likely to develop a stress fracture, if you have a a low level of physical fitness, which causes problems with muscle strength. Weak muscles put the bones at greater risk of fractures.  A low intake of calcium and Vitamin D, or flat feet, which may increase the risk of stress fractures of the tibia (the bigger bone in the lower part of the leg)

Treatment for a stress fracture can include:

  • Cold Laser
  • Ice/Heat
  • Physiotherapy
  • Acupuncture
  • Rehab exercises
  • Calcium supplements
  • Anti inflammatory medication

If noticed early and treated correctly, most stress fractures will heal by themselves in a matter of weeks, so a stress fracture treatment plan includes various options and modalities specifically for your injury.

/1 Comment/by
,

Back Exercise for Pain Relief | Chiropractor Victoria BC

One of the keys to recovering from an episode of back pain and to help avoid future recurrences of back pain, is to pursue appropriate rehabilitation and back exercise for pain relief  | Chiropractor Victoria BC .

There are three types of muscles that support the spine:

  • Extensors (back and gluteal muscles), which are used to straighten the back (stand), lift and extend, and move the thighs out away from the body.
  • Flexors (abdominal and iliopsoas muscles), which are used to bend and support the spine from the front; they also control the arch of the lumbar (lower) spine and flex and move the thigh in toward the body.
  • Obliques or Rotators (side muscles), which are used to stabilize the spine when upright; they rotate the spine and help maintain proper posture and spinal curvature.

While some of these muscles are used in everyday life, most do not get adequate exercise from daily activities and tend to weaken with age unless they are specifically exercised.

For all forms of exercise, it is advisable to see a trained and licensed health practitioner before starting any exercise program.

Stretching

Any form of inactivity, especially if an injured back is involved, is usually associated with some progressive stiffness. Therefore, it is necessary to push the range of motion in a controlled manner. Patients with chronic pain may find it takes weeks or months of stretching to mobilize the spine and soft tissues, but will find that the increase in motion provides meaningful and sustained relief of their back pain.

Stretching exercise should focus on achieving flexibility and elasticity in the disc, muscles, ligaments, and tendons.

Strengthening

An episode of back pain that lasts for more than two weeks should be treated with proper strengthening exercise to prevent a recurring cycle of pain and weakness.

There are two primary forms of exercise for strengthening and/or pain relief that tend to be used for specific conditions.

First focus on extending the spine to reduce pain generated from a collapsed disc space. Extension may also help reduce a herniated disc and reduce pressure on a nerve root.  Second focus on finding the patient’s “neutral” spine, that is, the position that allows the patient to feel most comfortable. The back muscles are then exercised to teach the spine how to stay in this position. Performed on an ongoing basis, these exercises can help keep the back strong and well-positioned.

Low-Impact Aerobic Conditioning

Finally, conditioning through low-impact aerobic exercise is very important for both rehabilitation and maintenance of the lower back.

Three low impact aerobic exercise that many people with back pain can tolerate include:

  • Water therapy (aqua fit) provides a gentle form of conditioning as the water counteracts gravity making many stretching movements easier and provides buoyancy as well as mild resistance.
  • Continuous walking at a sustained pace for a minimum of twenty to thirty minutes is required to provide aerobic conditioning.
  • Riding a stationary bicycle provides aerobic conditioning with minimal impact on the spine.

Choosing the most appropriate form of exercise depends upon the nature of the injury and an individual’s exercise preferences. It is advisable to discuss options with your health practitioner to identify the back exercise for pain relief  | Chiropractor Victoria BC that is best to incorporate into your  daily routine.

Article Credit: Spine Health

/by
,

Treating Lower Back Pain at a Victoria clinic

Diversified Health Clinic , a Victoria Clinic has been treating lower back pain for over 2 decades.  Most cases of  low back pain are cause by a muscle strain or sprain, or a specific condition, such as a herniated disc or degenerative disc disease.

Low back pain from a muscle strain is the most common and is usually caused by lifting a heavy object, lifting while twisting, or a sudden movement or fall.  While pain or discomfort can happen anywhere in your back, the most common area affected is your low back. This is because the low back supports most of your body’s weight.

There are many causes of low back pain.

  • Arthritis conditions such as osteoarthritis
  • Muscle spasm
  • Ruptured or herniated disk
  • Sciatica
  • Strain or tears to the muscles or ligaments supporting the back

When the muscles in the low back are strained or torn, the area around the muscles becomes inflamed.  This inflammation causes the muscles in the back to spasm and cause low back pain.

At Diversified Health treating low back pain consists of a combination of treatments, such as Chiropractic, Massage, Physiotherapy, Cryo therapy, Cold Laser Therapy, TENS therapy, Ultrasound, Back Project, Decompression Table, Neuromechanical Adjusting Tool as well as topical ointments such as Traumeel and nutritional supplements for help with inflammation.

With the first syptoms of low back pain, stop the activity for the first few days; this will help calm your symptoms and reduce any swelling in the area of the pain. You can also apply heat/ice to the painful area. Always use ice for the first 48-72 hours, then use heat.  You can also take something to help with the inflammation such as ibuprofen or nutritional supplements, and call your health care practitioner.

For more information on treating lower back pain,at a Victoria cliniccall 250-382-0018 and speak with Dr. Krisjan Gustavson.

/by
,

Sport Injury Prevention | health care victoria

Below is a list of sport injury prevention tips on how to help prevent sport sprains and strains.

1. Make sure that you are using the proper fit and correct size of sports equipment.

2. Make sure that the equipment is approved by the organizations that governs each of the sports.

3. Maintain equipment and check the maintenance of the playing surfaces that you will be playing or practicing on.

4. Ask if the team coaches have training in first aid. Make sure that someone in the facility or at the sporting event has first aid.

5.  If you are new to a sport and just starting to play, make sure that you pick a team or league according to  your age and skill level.

6. Have proper preparations – make sure you know about the sport, how it is played and understands the rules.

7.  It is important to do warm-up exercises and to stay hydrated.

8. One of the most overlooked prevention tips is to stay alert and mindful during any sporting event. This is not the time to be daydreaming or distracted.

These tips will go a long way to keeping you safe and injury free.

However, even by following all the above tips on Sport Injury Prevention,  accidents do happen. The most important factors after a accident is to see your health care practitioner as soon as possible.

Please call our clinic at 250-282-0018 for more information on Sport Injury Prevention  | Health care Victoria

/by
, ,

In Victoria, Therapeutic Massage Provides Effective Relief.

In you’re looking for effective, non-surgical and natural, drug-free approach to pain management and rehabilitation in Victoria therapeutic massage can provide relief from a wide range of conditions such as migraines, osteoporosis,sports injuries and conditions related to soft tissue, nerve and joint dysfunction.

Using a blend of modern science and ancient philosophies Diversified Healths’ registered massage therapists will tailor each treatment to best suit your needs.  They will use a combination of techniques that include massage and manual therapy, joint mobilization, and rehabilitative exercises such as stretching, strengthening, postural exercises and patient education to help you achieve the wellness you are looking for.

Massage helps maintain good muscle tone, flexibility, and is very effective for the management of muscular conditions. Massage can also help reduce the harmful affects of stress on your body.  When used by itself or in conjunction with our other therapies, massage has many positive effect

Choose a deep tissue massage which focuses on realigning deeper layers of muscles and connective tissue.  It is especially helpful for chronically tense and contracted areas such as stiff necks, low back tightness and sore shoulders.

Choose a sports massage which is typically done before, during and after personal training sessions and athletic events. The purpose of this technique is to prepare the body for peak performance, to drain away fatigue, to relieve swelling, to reduce muscle tension, to promote flexibility and the prevent injuries.

Our Registered massage therapists will provide an accurate assessment, diagnosis and prognosis of specific soft tissue and musculoskeletal conditions, as well as take a complete patient history, assessment, manual treatment and remedial exercise.

Victoria therapeutic massage is effective for people of all ages and at any stage of life, so call today to book your massage appointment!

/by
,

Shockwave Therapy Victoria BC

Shockwave Therapy Victoria BC is a non-surgical treatment of soft tissue, bone, and joint pain.   Shockwave Therapy provides a safe, non-invasive, non-surgical alternative for those suffering from Plantar Fasciitis, Achilles Tendinopathy, Tennis Elbow, Jumpers Knee, Stress Fractures, Rotator Cuff, Tendonitis, Bursitis, and anyone suffering from joint and tendon disorders.

shockwave therapy victoria bc

There are no side effects or long term effects with shockwave therapy and no extended recovery period. Shockwave therapy improves the metabolism in the pain region, increases blood circulation,  promotes and accelerates the recovery of injured tissue. and stimulates the body’s repair mechanisms. Damaged tissue gradually regenerates and eventually heals.

Shockwave Therapy is particularly good at pain management by stimulating a metabolic reaction in the affected tissue, causing stress fibers to  change in their permeability, breaks down calcific deposits which induces an analgesic reaction mechanism, which blocks pain messages.

During a Shockwave  treatment, a high-intensity sound wave interacts with the tissues of the body, effectively reinjuring the area on a cellular level and breaking up scarring that has penetrated tendons and ligaments.  The controlled reinjuring of tissue allows the body to regenerate blood vessels and bone cells.  The resulting revascularization leads to faster healing, reversal of chronic inflammation, stimulation of collagen and a return to pre-injury activity levels.

To find out more about Shockwave Therapy  Victoria BC, and to find out if this treatment is right for you, please contact Dr. Krisjan Gustavson at 250-382-0018.

 

 

/by