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Holistic Chiropractic Blog 
       
  • Holistic Chiropractic Blog

    Our blog is dedicated to the description, reduction, or elimination of pain through Holistic Chiropractic procedures, exercise and nutrition.

    Shoulder Arthritis Treatment Options

    Shelley Coughlin - Wednesday, January 02, 2013

    While we generally think of arthritis as being associated with old age, shoulder arthritis is not uncommon among younger people as well. Any injury to the shoulder, such as a dislocation or a fracture, can eventually lead to shoulder arthritis. ....[Read the full post]

    Diet, Digestion & Probiotics

    Shelley Coughlin - Friday, December 21, 2012

    Our intestines contain over 400 species of microorganism that help with the digestive process and prevent the growth of harmful pathogens in the bowel. Keeping our internal ecology in order is therefore very important, but a number of factors can upset the balance of organisms such as unhealthy eating, age, illness and certain medications. ....[Read the full post]

    What Can You Do About Insomnia?

    Shelley Coughlin - Tuesday, December 11, 2012
    Insomnia | Coughlin Chiropractic ....[Read the full post]

    Bone Density Test

    Shelley Coughlin - Friday, December 07, 2012

    Osteoporosis is one of the most prevalent conditions among older people.

    According to the National Osteoporosis Foundation, one in two women and one in four men over age 50 will have an osteoporosis-induced fracture at some point in their lives. ....[Read the full post]

    What to Look for in a Fish Oil Supplement

    Shelley Coughlin - Tuesday, December 04, 2012

    We see articles everywhere these days about the benefits of omega-3 for everything from improving cardiovascular health to warding off the risk of Alzheimer's. Omega-3 fatty acids are an essential part of our daily requirement of nutrients and something that the body does not produce on its own, so it must be absorbed from the foods we eat.

    If you do not eat foods that are sufficiently high in omega-3 (vegetarians and vegans fall into this category), then you should probably consider a fish oil supplement.  ....[Read the full post]

    How Does the VibraCussor Work?

    Shelley Coughlin - Friday, November 30, 2012

    Increasing numbers of chiropractors are incorporating a VibraCussor into their practice, as they have found that it often helps to prepare the patient for an adjustment.

    The VibraCussor relaxes the muscles and fascia surrounding the vertebral subluxation that they will be addressing, making their treatments more effective.

    The VibraCussor is a vibration instrument that differs from usual massagers in that it uses a piston-like up-and-down movement rather than a back-and-forth movement. It creates comfortable waves of compression that travel through the tissues to the affected muscles and fascia, allowing the instrument to release fascial adhesions, relax tense muscles and increase circulation and lymph flow.

    It is possible for the chiropractor to vary the frequency of the percussion in order to target specific tissues and tissue depths.

    Fascia is the thick, white connective tissue that surrounds the body's muscles and which keep our organs in place. However, under stress from injury or surgery, the fascia can become too tight and may form fascial adhesions that can be felt under the skin as knots or ropes in the muscles.

    These adhesions can trap nerves and restrict blood flow and movement of the muscles, which puts the body out of balance. Tight fasciae are often responsible for poor posture and imbalances in the breathing and heart rhythms.

    The VibraCussor can be effective in treating myofascial trigger points, frozen shoulder, TMJ (jaw) problems, joint fixation (particularly of the shoulder, elbow, hand, hip, knee and foot), muscle fatigue and fascial adhesions.

    With VibraCussor treatment, nervous system tension is released, muscle spasms are reduced and lymph and blood circulation are encouraged. This helps to reduce musculoskeletal pain and allows the patient to reduce or eliminate the need for pain medication, in addition to increasing their range of movement.

    According to Jeff Banaszak of Back9Fitness.com, "Besides targeting tight tissues, the benefits of mechanical compressive therapy include stimulation of body proprioceptors. Prioprioceptors are specialized cells found within joints and muscles that when activated help protect and improve function. By stimulating the proprioceptors, the therapist can activate a particular muscle needed to control posture, balance and strength."

    Most chiropractic patients report that the VibraCussor is very relaxing, and in addition to releasing fascial adhesions some have reported that it releases emotions as well, helping to eliminate the stress that is so often the cause of the tightness and adhesions in the first place.

    The VibraCussor is a gentle, non-invasive form of treatment that can be a positive addition to your regular chiropractic care. ....[Read the full post]

    Neck Pain & Chiropractic Care

    Shelley Coughlin - Tuesday, November 27, 2012

    Neck pain is believed to affect between 10% and 15% of the general population, and is particularly likely in those over 50 years of age.

    Neck pain is frequently accompanied by headaches, dizziness or other symptoms. In addition, certain movements or sustained postures of the neck can aggravate the pain and stiffness and add to a limit in range of motion. ....[Read the full post]

    Your Target Heart Rate

    Shelley Coughlin - Friday, November 23, 2012

    Finding the body's target heart rate (THR) is essential for those interested in maximizing the effectiveness of their workouts and training programs plus reducing the risk of overexertion. 

    There is an easy method for determining your THR: Subtract your age from 220 (226 for women); this will provide your estimated maximum heart rate (MHR).

    Multiply your MHR by the percentages listed for the appropriate exercise zone from the list below.

    * Healthy Heart - For low-intensity exercises and warm ups. The THR for this zone is 50%-60% of the MHR.

    * Fitness - For more intense but generally low to moderate effort exercises. The THR for this zone is 60%-70% of the MHR.

    * Aerobic - This zone helps build endurance and increases the strength and size of your heart. It also improves your cardiovascular and respiratory system. The THR for this zone is 70%-80% of the MHR.

    * Anaerobic - For performance training. This zone increases the amount of oxygen you can consume during physical exertion. The THR for this zone is 80%-90% of the MHR.

    * Red Line - For maximum intensity exercises that burn the most calories. The THR for this zone is 90%-100% of the MHR. This level should only be attempted by those in excellent shape who have been cleared by a physician or qualified medical examiner.


    So, for example, a 40-year-old woman who wishes to find her THR for a fitness zone program would use the following equation: (226 - 40) X 60% = 111 (low end) and (226 - 40) X 70% = 130 (high end). Therefore, as long as she maintains her heart rate between 111 beats per minute (bpm) and 130 bpm, the woman is at the proper target heart rate for maximum exercise efficiency and safety.

    A more accurate method for determining your THR is the Karvonen formula, but this requires that you determine your resting heart rate (RHR) and your heart rate reserve (HRR). Measure your resting pulse (your heart rate just as you wake up) three mornings in a row.

    Your RHR is the average of these three readings (add the readings and divide by three). Your HRR is your MHR minus your RHR. Once you have calculated your HRR, multiply it by the percentages for the zone you want to target for and add the RHR.

    The equations are as follows:
    MHR = 220 (or 226 for women) - age (in years) 
    RHR = average resting heart rate (average of 3 readings)
    HRR = MHR - RHR
    THR = (HRR * target zone percentage) + RHR
    So for our hypothetical 40-year-old woman targeting a fitness zone...
    MHR = 226 - 40 = 186.
    RHR = (64 + 62 + 63)/3 = 63
    HRR = 186 - 63 = 123
    THR = (123 * 60%) + 63 = 137 (for the low end) and (123 * 70%) + 63 = 149 (for the high end)

    If you have any doubts or questions about the proper method for determining your THR, call (317) 546-9882. Coughlin Chiropractic will help you.

     ....[Read the full post]


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