Just for Jenni – Exercise at your Desk | Mid Atlantic Chiropractic Center

Exercise at your Desk

Oh Hi! Bad posture again? Did you see that? So this is video number three of ‘Just for Jenni.’ The reason they’re just for Jenni is that she’s the only one of all the people, I think we have seven people who watch our videos regularly, and of the seven people that watch the videos, Jenni is the only one who said, ‘Hey, why don’t you do a video on this and that?’

So we’re doing exactly the videos Jenni asked for. If you’re not Jenni, but you’re still watching, go ahead because it’ll probably benefit you. So here’s what we did. The first one we talked about how to sit, the second we talked about your computer and how that can affect you, and how to don’t work on a laptop like this.

The third one, which is now we’re going to talk about exercises you can be doing at your desk while you’re sitting down to improve your posture and make sure it stays that way. So, I’m just going to give you three exercises, very, very simple exercises.

Number one is called the Chin Tuck.

See, one of the things that happen is, as we start working, our head goes forward more and more and more. You get this hump right here, and then you get stuck like this. Wherever you go, you’re always like this, instead of your head being up here. The exercise is called a Chin Tuck because you need to strengthen the deep flexors of your neck. The Chin Tuck looks like this. All you do is tuck your chin, that’s your neck. It makes your talk funny, but that is okay. Then you hold it for two seconds. You do it ten times for two seconds. So you pull your chin in and relax. When you pull in count, one Mississippi, two Mississippi, relax, and again. Don’t shrug your shoulders up or anything, just keep your chin in. You notice how it brings my head back over my shoulders; it makes my posture pretty straight. Do that ten times. You can do it two, three times throughout the day or just once but at least once 10 repetitions, 2 seconds each.

The second one is called a Shoulder Retraction or a Scapular Retraction.

Shoulder Retraction & Protraction

You have these two shoulder blades in the back of your thoracic cage (rib cage). What you need to do is pull the shoulders back. Start with palms up, and pull your shoulder blades back together, squeeze them together like you’re pinching a penny with your shoulder blades. Then pull your shoulders down towards the floor. Your hands act like you’re carrying two trays of margaritas – tea, we don’t drink margaritas. Then you pull them back behind you, pull the elbows down towards the floor. Now make sure you’re sitting with a nice arching your lower back. We talked about it in the first video, pull them down and squeeze. This one you have to squeeze in and hold for 10 whole seconds and do it three times, 10 seconds each. Pull the shoulders back, squeeze them together, pull down towards the floor, squeeze as hard as you can and stay there for 10 seconds.

The third one is Loosen Up Your Knees

Loosen Up Your Knee

One of the things that happen when I’m sitting, my knees are bent. When you bend the knees, you’re shortening the hamstrings. When the hamstring stays short for a long period of time, they’re going to stay short. They have to learn to stay contracted. All we have to do is teach you to do an exercise to stretch it, a really easy one. Straighten your leg, so easy. The way you do it is to put a big arch in your lower back, so push your stomach forward and arch your back, shoulders back. Hold that arch and slowly straighten the leg and hold it there. Do a two-second hold, 10 repetitions. So, if I was doing a couple of repetitions, a big arch in my low back, I come up till I feel the stretch, count one Mississippi, two Mississippi, down, then again up, one Mississippi, two Mississippi, down and up and so on. Do that; you’ll notice if keep a big arch in your low back, you’ll start to feel a big stretch in the back of the knee, back of the hamstring, that means you’re doing it correctly. If you don’t see that stretch, you don’t feel the stretch; you need to put a bigger arch in your lower back. If you still can’t feel the stretch, that means your hamstrings are not tight. Do it anyway; it’s fun. It’s a good exercise.

So, those are your three exercises, ‘Just for Jenni,’ enjoy them. Let me know if there’s anything else I can do for you. Jenni, if you have other ideas for other videos, I think this kind of wraps it up. I gave you the exercises. If you can think of anything else you want me to do, I’m happy to do it just for you. Take care. We’ll see you soon.

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At The Mid Atlantic Clinic of Chiropractic, we take great pride in providing the finest chiropractic wellness care to our patients. Below is a sampling of the different chiropractic services we offer in our Frederick office.

We provide advanced spinal correction utilizing state of the art chiropractic techniques. Never in the history of chiropractic have we been able to provide the level of help and expertise that now exists. These newer correction methods are even safer, more comfortable and more effective than ever before. Our doctors have years of training and experience in spinal adjustment.

We teach our patients special “blueprint” exercises designed just for them to help strengthen and correct their own unique problem. These exercises can be performed in the comfort of your own home and can improve the effectiveness of your spinal correction by as much as 30-40%. In addition to skeletal misalignment, muscles, and connective tissues can be out of place or strained by improper alignment and use. Specific exercises and stretches can help your body stay in balance and in health.

We often find it helpful to “coach” our patients on certain activities they should avoid or do differently to avoid aggravating their particular health challenge. Our goal is to help every patient achieve a fulfilling and happy lifestyle full of the activities they enjoy most. We recognize that each patient is a whole person, and helping them reach true health and wellness is a collaborative effort between our professionals and our patients.

We provide specific recommendations on nutritional supplements and healthy food choices to enhance our patient´s return to optimal health. Do you know which supplements and vitamins are good for you? Dr. Amir Rashidian can provide a structured nutritional program based on your individual needs.

Cox® Technic is a spinal manipulation that relieves back pain, leg pain, neck pain, arm pain, and a host of other spinal related conditions…disc herniation, spinal stenosis, post-surgical continued pain, and pregnancy-related back pain.

Cox Technic is non-surgical, doctor-controlled, hands-on spinal manipulation performed with the patient lying on The Cox Table, a proprietary, specially designed chiropractic instrument. This table permits the effective administration of flexion-distraction and decompression adjustment and manipulation.

Well-researched and documented flexion-distraction and decompression help relieve spinal pain and return patients to their desired quality of life by …

  • dropping intradiscal pressure to as low as -192mm Hg
  • widening the spinal canal foraminal area by 28%
  • reducing pressure on the spinal nerves
  • returning motion to the spinal joints

The goal of Cox Technic is to help the spinal pain patient go from “pain” to “no pain” as quickly as possible following the “rule of 50%” which governs the Cox Technic System of Spinal Pain Management.

Posture and spinal screenings can reveal important health information and unlock the door to improved health and well-being. We provide detailed and comprehensive screenings at our office. Contact us today to arrange a screening for yourself and your family members.

Support for your entire body

Most orthotic companies only support one arch. When only one arch is being supported the problem shifts to another part of your body. Functional orthotics support the three interconnected arches of your foot, the plantar vault. The structural support for the entire body’s equilibrium is gained from your feet’s plantar vault.

Specifically made for YOU

Unlike generic, over-the-counter orthotics, our Functional orthotics are individually designed for your unique postural problems — not just problems with your feet. We believe that correcting imbalances in your feet can properly align your spine and pelvis.
Our Functional orthotics offer more than just short-term symptom relief. They also promote whole-body wellness for your life.

Visit http://www.footlevelers.com/

More and more women are discovering the many benefits associated with chiropractic care in pregnancy. The most common complaint for which women seek chiropractic care during pregnancy is for low back pain. In addition to back pain relief, pregnant women are finding that chiropractic benefits a host of other conditions as well.

Our doctor’s approach to treating your sports injuries is rooted in this simple philosophy: treat both the symptoms and the problem. Our goal with every patient is to improve their health from the inside out.

Lifestyle Counseling- is a natural complement to Chiropractic adjustments and other traditional treatments, and can make a significant difference for your overall health. Lifestyle changes may help prevent sports injuries from happening and flaring up again.

Chiropractic Adjustments- Chiropractic adjustments relieve pressure on the nervous system, promote spinal health and improve overall health. These adjustments are especially beneficial for providing back pain relief and managing chronic pain.

Veterans face physical, chemical, and emotional stress unique to their profession. Veterans at Mid Atlantic Chiropractic Center are entitled to a special discount as a way of saying thanks for your service in keeping our country safe. Dr. Amir’s approach to treatment is rooted in this simple philosophy: treat both the symptoms and the problem. While medications help reduce the pain, they do not treat or get rid of the underlying cause of pain. Chiropractic care is an effective treatment because it realigns the body to fix the problem.

Lifestyle Counseling- is a natural complement to Chiropractic adjustments and other traditional treatments, and can make a significant difference for your overall health. Lifestyle changes may help control the signs and symptoms associated with your injuries.

Chiropractic Adjustments- Chiropractic adjustments relieve pressure on the nervous system, promote spinal health and improve overall health. These adjustments are especially beneficial for providing back pain relief and managing chronic pain caused by spinal misalignments.

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