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Posts Tagged ‘exercise’

Neck Stretch Exercise for Pain, Tension, and Stress Relief by Chiropractor in Vaughan

Thursday, January 26th, 2017

Do you have neck pain and shoulder tension? If yes, then here is a great exercise you can do at your desk or at home to relieve neck pain, neck tension, and stress.

If you are like me and you sit in front of a computer for hours at a time, you begin to feel major tightness and tension in your upper shoulders and neck. Sometimes it can even lead to nagging pain.

This exercise in this short video is what I do to relieve the tension, stress, and pain in my neck and shoulders. I have recommended this exercise to hundreds of my patients and the love it because it works.

Watch this video now. If you find value in this, click the Like button and Share it on Facebook with your friends.

Also, I love to hear comments and answer questions so go ahead an leave that too.

Before You Do Core Training Read This First

Tuesday, April 21st, 2015

Dr. Walter Salubro Reviews the Essential Core Training Exercises You Can Do at Home

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Image courtesy of stock images at freedigitalphotos.net

Maple – Core training is an often neglected component to keeping your back fit, strong and to prevent back pain and injury. The scary fact is that 80% of people will be affected by back pain at some point in there life. That how prevalent low back pain is today. This means that 8 of 10 people you know, or 8 of 10 people you work with either have low back pain or have suffered from low back pain or will at some time get low back pain. (more…)

4 Health Benefits To Walking And Running

Monday, May 27th, 2013

Family WalkingThe American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology published a study recently about the health benefits associated with walking and running.  At Back To Health Chiropractic Centre, we teach that the key to life-long wellness is prevention and healthy lifestyle choices. One of those lifestyle choices must be in the category of exercise, which is one of Back To Health Chiropractic Centre’s 5 Pillars of Great Health.

One of the easiest forms of exercise you can do that requires no gym membership, no weights and no equipment is walking and running.  Our clinic is a big advocate of walking and running as a form of exercise because of the many exercise-related health benefits they provide.

Here is what the American Heart Association journal Arteriosclerosis, Thrombosis and Vascular Biology reported:

Walking and running can:

  1. Lower the risk of high blood pressure.
  2. Lower the risk of high cholesterol.
  3. Lower the risk of diabetes.
  4. Lower the risk of coronary heart disease.

Also, the health benefits increase the more people walk or run each week.

Keeping healthy is a process that involves lifestyle factors such as eating good foods and getting regular exercises.  Many of the degenerative diseases such as heart disease, diabetes and cancer can be prevented with better lifestyle choices.  Start your wellness journey today by going for a walk or a run.

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Check our Back To Health Chiropractic Centre’s Run Walk Club. 

Visit: http://www.ibthcc.com/back-to-health-run-walk-club/

 

6 Simple Yet Effective Core Stability Exercises You Can Do At Home

Monday, March 4th, 2013

It is widely reported that 8 in 10 people will experience low back pain in their lifetime. Keeping a strong core (abdominals, lower back muscles and gluts) is key to preventing low back injuries.  Back care is a key pillar of the 5 Pillars Of Great Health at Back To Health Chiropractic Centre in Maple, Vaughan.

These core exercises are a great compliment to chiropractic care for keeping a healthy, strong low back.

5 Ways To Stay Fit Without Going To The Gym

Friday, February 8th, 2013

So you want to start working out but you don’t want to join a gym. Not to worry. There are other options.  

Read on …

According to The Canadian Society for Exercise Physiology (CSEP), adults require 150 minutes (2.5 hours) of exercise a week.  If you are looking to start exercising but don’t want to join a gym, the good news is you can do other fun, exciting and rewarding activities that will get you moving, sweating and feeling great.  Exercise and physical activity brings with it lots of health benefits. Regular exercise must be a pillar to the foundation of great health.

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5 Tips For Staying Ahead Of Holiday Season Stress

Wednesday, November 28th, 2012

Whether you’re ready for it or not, the holiday season is just around the corner.  For some people, this can be a time of overwhelm and stress.

Here are some practical tips that will help you cope, manage or even prevent stressful situations and the effects of stress on your well-being during this holiday season:

1. Exercise:  Go for a walk, a light run, do jumping jacks or push-ups.  Other ideas are home-based exercise programs, going to a gym, rock climbing or playing a favourite sport.  Whatever form of exercise you choose, it will certainly get you feeling better and it’s a great way to release stress.

2. Eat Good Wholesome Foods: More fruits and vegetables are a must in your diet.  They have nutrients, minerals, vitamins and antioxidants that help support your body.  Smoothies, juicing and “green” shakes are easy ways of getting more fruits and vegitables in your diet. 

3. Get Complete With Any Disagreements: Relationships are a huge source of stress for many people, whether it is family, spouses, friends or co-workers.  Restoring a relationship with another person is many times just a conversation away.  Forgiveness is the key, not the blame-game.  Take time to have that overdue conversation.

4. Create Goals: This is a powerful way to take control of your life and create the life you want.  Goals give you a direction in life. You will bust through stressful situations faster when you know you are on a journey to creating the life of your dreams and vision.

5. Chiropractic Care: One of the many benefits of chiropractic care is a better ability to handle stress.  Stress activates the nervous system, gets you in a flight or fight response and increases stress hormones (cortisol and epinephrine). On an ongoing bases, this can be damaging to your body.  Chiropractic helps restore balance and harmony to the nervous system. If you are under chiropractic care, keep up your check-ups and adjustments.  If you are not under chiropractic care, this is a perfect time of year to get a chiropractic check-up.

Do a self-inventory.  How is stress affecting you right now? Where are the sources of stress? How can you apply these tips to make your life and your holiday season stress-free?

 

How To Prevent A ‘Heart Attack Grill’-Like Incident

Wednesday, February 15th, 2012

Did you hear? Fox News reported about a man who suffered a heart attack while dining at a popular Las Vegas restaurant and the restaurant is called Heart Attack Grill.

Irony, you call it? Coincidence? Or was it a series of choices that led to an impactful wake-up call for this man? Luckily the paramedics arrived in time to help this man and reports say he is alive.

More then likely this wasn’t due to a one-time meal at a high-calorie restaurant but due to a series of choices that culminated in a traumatic and life-threatening incident.

At our clinic, Back To Health Chiropractic Centre, we teach about choices at our wellness workshops and lectures. I tell our patients that the choices you make today in life will shape your future.  And if you want to live a life of your dreams and vision, the choices you make today absolutely matter.  So you owe it to yourself to make the right choices for your health and your well-being, not just for now but for the rest of your life.

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Reactive or Proactive Health Choices?

Wednesday, July 13th, 2011

In today’s fast paced society, sometimes it’s easy to lose track of your health and wellness goals. In some cases, some people don’t take their health seriously until something extreme occurs, like a heart attack or cancer. 

To be healthy and stay healthy you must be proactive versus reactive.  If you find yourself rushing to the doctor’s office or pharmacy once a symptom or pain appears, that’s being reactive. In most cases, by the time the symptom appears, the underlying problem has already been developing.

Taking the proactive approach to your health and wellness puts you in charge and empowers you to make the right choices for your health and wellness way ahead of time. 

When making those health choices, you must include these 5 fundamental pillars to great health: 

  1. Keeping your spine and nervous system optimized with chiropractic care.
  2. Exercise regularly. Minimum 3 times / week.
  3. Eat wholesome, natural, nutritious foods.
  4. Manage your stress and overwhelm.
  5. Create a vision for your life along with well-rounded goals.

These 5 pillars to great health form the foundation to the wellness model taught at Back To Health Chiropractic Centre.

You can read more about each pillar through the various articles on our website.

Choose wisely today. Your health, your happiness and your quality of life depends on it.

Back To Health Chiropractic Centre’s Run Walk Club In Maple Vaughan

Wednesday, March 30th, 2011

Today is the first meet-up of 2011 Run Walk Club at our wellness Centre.  Come join us for either a 3 km walk or a 4 km run through our neighbourhood.  Walk or run at your pace. 

We are now in our 4th season of Run Walk Club at Back To Health Chiropractic Centre and we have had enthusiastic participation since the start. 

Here is what others have said:

“It was very nice participating in the run/walk.  Haven’t done anything active that didn’t involve work/chores in a long time.  It was a good breath of fresh air. Helped me feel good as well.”

“Excellent participation by all.  I really enjoyed the run and lecture by Dr. Walter.  I look forward to doing this again in Sept.”

“Looking forward to the next one.  Going to commit myself to training in the meantime.  The walk / run club is a fantastic idea.  I’m going to use this as a stepping stone to my journey to being a runner.  Thank you for having me.”

Come join us for.  Walk or run and have fun! We meet every 4th Wednesday of the month, starting today until October.

http://backtohealthchiropracticcentre.com/run-walk-club/

Core Training: What to do and why?

Monday, July 26th, 2010

Last week at Back To Health Chiropractic Centre, we held our Ultimate Core Training Boot Camp.  It was fun, it was challenging, and it worked out some important, and often neglected muscles.

When people think of core muscles, the abdominal muscles immediately come to mind.  However, the core muscles also include your spinal muscles, hip muscles,  and gluteal muscles.

Working out the core is important because a strong core helps stabilize your spine and pelvis, protects your back, keeps you upright while moving, and helps distribute the stress of weight-bearing.

A good core workout routine should include, but not limited to, these exercises: abdominal exercises, planks, squats, bridges, supermans, and push-ups.   These exercises can be done in the comfort of your home and with no equipment.  Strengthening your core muscle is also a great complement to your chiropractic care.