Core Exercises, what they are and why are they important?

Many people put lots of energy and time into developing those “abs of steel”. Lots of different methods and gadgets have even been created to help you develop that perfect “six pack”. Many times these infomercials leave you thinking…”Really? Just 5 minutes a day, and that can be me? What a deal!” Some people see minor changes, while many are left frustrated with little or no change at all. One thing all of these companies agree on is the importance of developing core stability. You may be wondering what exactly it means to have good core stability. Although the “six pack” looks appealing in the mirror, it’s actually the underlying muscles in the abdomen and back that provide true core stability for the body. These muscles include: the oblique and transverse abdominal muscles, and the multifidous and roatores muscles of the back. While the back muscles are very small, they are very important for stability. These muscles are activated when performing activities like bending over, twisting, and balance. It is important to establish proper core strength, and keep these muscles strong for a healthy back and spine!


You may be surprised to learn that doing hundreds of crunches may actually be working against core stability formation! Many times when doing crunches, other muscles are being used, like the iliopsoas. When the iliopsoas (a hip flexing muscle that provides movement to the pelvis and lumbar spine), is more active during crunches, there is restriction in the ability to target the abdominal muscles at the core. When performing an “abdominal crunch” there is usually over activation of the iliopsoas, which causes the abdominal muscles to work less, and may even lead to low back pain due to increased stress on the spine and hips. It may be time to change up your workout routine, and activate your abdominal core in a more effective way!

A good way to assess your core is by talking with a certified trainer, to see what your basic core needs are. They will then help you build a workout routine suited ideally for you! Also, many health and wellness doctors, like Chiropractors, can assess your spine and muscle balance. Chiropractors restore alignment and symmetry of the body by doing adjustments, and by incorporating basic exercises to strengthen your body where it is most important, the core and spine



For more information on Chiropractic and its health benefits, or to make an appointment at Milestone Chiropractic Centre, please call us at (540) 656-2885. Dr. Kevin Haselhorst and Dr. Meggen Briscoe would be happy to answer any questions! Or check out our website at www.milestonechiro.com

What a Headache!!!

As warmer months approach, we can all use some healthy advice to help us prepare for the upcoming spring. This month we will focus on headaches and migraines. If you suffer from headaches and migraines, you are not alone, and there are answers! Nine out of ten Americans suffer from some type of headache. Whether they last a few minutes or a few days, headaches interfere with your work, distance you from your friends and family, and drain the joy out of your activities. These headaches can usually be triggered by physical stressors like tight muscles, nerve irritation, hormone fluctuations, emotional stress and/or different types of foods. So what do we do when we get a headache? Do we grit our teeth and carry on? Lie down? Pop a pill and hope for the best? There are better alternatives.

These alternatives--which encompass changes in the way we move, eat, and live--will not only lessen the pain of a headache once it's started, but may keep it from happening in the first place. If you get headaches, consider these 4 natural approaches.


1. Aromatherapy: Using essential oils like Sweet Marjoram, Peppermint or Lavender can help calm the body and some types of headaches. Usually after 20 minutes there is noticeable difference.


2. Yoga: This style of mediation/exercise can help reduce physical tension in the body and calms the mind. Plus, it improves flexibility and strength!!


3. Traditional Chinese Medicine: like acupuncture and herbs can help to center and balance the energy in the body, but must be done by certified practitioner.


4. Chiropractic: Many times headaches and migraines can come from pressure or tension on nerves and muscles in the neck and shoulders. A Chiropractor can locate these areas and help improve many types of headaches naturally and safely.


 To find out more information about natural treatment alternatives for headaches and migraines, please contact Dr. Kevin Haselhorst and Dr. Meggen Briscoe at Milestone Chiropractic Centre! You can email us at milestonechiro@live.com or call our office at (540) 656-2885.