By Dr. J 0 Comments Health Talk, Markham

Health Talk: The Core

Ever heard of someone telling you that they are “training their core.” Or have a fitness/rehabilitation professional tell you that you have a weak core? What does that mean? How do you strengthen it? Well, let’s talk about what the core is first of all.

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What is the Core?

  • When professionals refer to the core, they are talking about a set of muscles around your stomach, back and hips. These include: rectus abdominus, internal and external obliques, transverse abdominus, quadratus lumborum and the gluteal. Collectively this group of muscles, when functioning correctly, is capable of creating a stable environment for the spine by using both strength and endurance to prevent excessive spinal movements. Basically, the core is designed to act as a platform from which your arms and legs push off of to create motion. Imagine if this platform (core) was very wobbly (ie weak); when you use your arms and legs, the wobbly platform will shake. This shaking can then cause your ligaments, joints and muscles to be overused or used improperly leading to injury.

How do I strengthen the Core?

  • There are several exercises that are great for building core strength and endurance. Because the core helps stabilize, you will notice these exercises hardly cause the spine to move. You will be either holding a position without movement or holding the core steady while moving your arms and/or legs. Here are the five exercises I prescribe for core training.
  • Plank
  1. Hold the plank position for as long as you can without feeling sore in the back. You should only feel your stomach muscles working. Try to do at least 3 sets of 30sec+. Work your way up to 60sec.

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  • Side plank:
    1. Hold the side plank position for as long as you can. You should only feel your side stomach muscles working. Try to do at least 3 sets of 30sec+. Work your way up to 60sec.

Side-Plank

  • Bird dog:
    1. Lift up alternate arm and leg and hold in position without the core moving. If there was a small ball on your back during the exercise, it should not fall off. Hold that position for 5-10sec, and repeat on both sides 30 times.

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  • Dead bug:
    1. Start with both arms and legs in the air. Slowly lower alternate arm and leg to just above the floor and hold. Your back should not arch at all. If it does, bring your feet up slightly higher. Hold the position for 5-10sec, and repeat on both sides 30 times.

Dead_Bug_F_WorkoutLabs

  • Glute bridge
    1. Lift your hips up off the floor with your feet planted shoulder width apart. Hold this position for 5-10sec and lower down. Repeat 30 times.

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These exercises are but some that can strengthen your core. You can always consult the professionals at Form and Function clinic to progress these exercises once they become too easy or if you have any questions to start. Work on these exercises and you will lower the risk of future back pain episodes.

By Dr. J 0 Comments Health Tips, Markham

Health Tip: Temporomandibular Joint Dysfunction

Do you have headaches, neck pain, ringing in the ears, or pain into the jaw/teeth?  Did you know your temporomandibular joint or jaw could be the cause?

The temporomandibular joint (TMJ) or jaw joint is a two hinged joint that allows for complex movements to allow you to eat, talk, yawn and do things with your mouth.  You have two TMJ joints, one on each side of your head.  The TMJ is comprised of:

🔹Muscles of chewing

🔹Joint capsules

🔹Articular Discs
🔹Tissue behind the disc

tmjanatomy

We will be assessing the following motions during a self assessment.  The jaw is quite complex and has four basic movements, each of which are required for proper function:

– Protrusion – jaw moves forward

– Retraction – jaw pulls backward

– Elevation – jaw rises

– Depression – jaw drops

jaw movements

The first question you can ask yourself is: Do I have a tempomandibular joint dysfunction (TMD)? The answer may be quite simple.  Answer the following questions and try this self assessment screen to see for yourself.

–  Is there any pain in your jaw?

Do you have headaches?

– Do you have neck pain?

– Do you have ringing in the ears?

– Do you have deep tooth pain (cleared by your dentist)

– Does your jaw tire easily while eating?

Try this self assessment:

– Look into the mirror

– Gradually open your mouth wide – can you open it as wide as 3 of your knuckles?

– Does your jaw shift one way? Does it shift back?

– Do you have a pop or click sound?

– Does one side feel tighter than the other?

These are all examples of things that you can see/feel when assessing yourself for a potential TMD.  If you notice you have any of the following, you may have a TMD!  Get yourself checked out and come in for a screen and we can see how well you function.  

Dr. Christopher Duong is a board-certified Chiropractor specializing in TMJ pain.  

Patcharee Bergsma is a Registered Massage Therapist and Thai Massage Therapist that performs TMJ massage on external TMJ muscles as well as Interior TMJ Muscles and joints

Book an assessment

Initial assessents will include a full physical and history taking of your TMJ issue.

The practitioner will provide a prognosis and treatment plan. Most insurance billing accepted

Book Appointment
By Dr. J 0 Comments Health Tips, Markham

Diabetes and Your Feet

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One of the most common complications of diabetes is problems with your feet.  In particular, high blood sugars can cause damage to the nerves and the blood vessels in the feet, which can lead to more serious problems such as wounds and amputations.  It is important to keep good control of your blood sugars as this can prevent these changes from occurring.  If you are diabetic, it is important to have your feet screened yearly to check for any changes.

Victoria Sheard, Chiropodist

Contact us to book an appointment today!

By Dr. J 0 Comments Health Tips, Markham

Just because you CAN go doesn’t mean you SHOULD!

Your kidneys are constantly filtering our blood and creating urine which collects in your bladder. Once your bladder is half full, the nerves in your bladder send a signal to your brain and you feel the slight need to urinate. When your bladder is full, another signal is sent and you feel a stronger urge to urinate.

bladder

This system of signaling between your bladder and your brain keeps your bladder function running smoothly.

 

If you always urinate before your bladder is full, your bladder ‘learns’ that it cannot hold as much volume as it did before. In other words, you are training your bladder to become smaller. As a result, you may experience the urge to urinate more frequently than before.

 

So when should you go…? Only when you need to!

Kelly Leong, Registered Physiotherapist

By Dr. J 0 Comments Health Tips, Markham

Stretching & Muscle Fascia

Muscle Fascia is the connective tissue that runs throughout your body, between the muscles and the skin.  The fascia holds muscles together, keeps each muscle separate so that they can work independently, and allows the muscles to move smoothly against each other.  Therefore it is important to keep it well stretched; making it flexible and loose.

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To allow free movement and to prevent stiffness or tightness, regular stretching and drinking water, will help keep the fascia from seizing up and promotes wider range of motion.

There are many stretching techniques for different parts of your body.  Many are fast and easy, so they can be done while waiting in line, at the office, or while watching TV.  Please make an appointment with the RMT to discuss what works best for you, your body type, and/or injury.

John Li, Registered Massage Therapist

By Dr. J 0 Comments Health Tips, Markham

Shoulder Circles Everyday Keeps Frozen Shoulder Away

The shoulder joint is the most mobile – and thus the least stable – joint in the body.  This makes the shoulder a prime candidate to injury during work and during play.  Common shoulder injuries include joint capsule sprains, muscular strains, tendinitis, rotator cuff tears, and dislocation.  There’s more than meets the eye when talking about the shoulder – many factors often less considered affect the shoulder such as the positioning of the shoulder blade, mid back mobility, and core stability.  A great start is doing some Controlled Articular Rotations or CARs each and every morning – Try 7 per arm each and every day to start off your day.

Dr. Jon Leung

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