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Surf City



CORE Exercises
Exercises specifically designed to strengthen your body's "core" have a remarkable range of benefits. Balance, strength, flexibility, and coordination are all improved by these essential exercises. The main muscle trained is the transversus abdominis, a wide band of muscle encircling the abdomen and lower back. This muscle has been called the body's built-in weight belt.

Core training and core strengthening provide the cornerstones on which all your fitness activities are based. Yet until about five years ago, core training was a well-kept secret known only to dances and gymnasts, who were totally unaware the routines they'd been doing all their lives were about to go mainstream.

Core muscles are just that - the core of your body. And like a nuclear core reactor, these muscles are the power plant that drives the activities of everything else your body is doing. Core muscles - when trained and strong - provide a firm platform, a solid internal foundation, from which all movements and action can flow gracefully and purposefully.

Three basic core exercises are torso twists (done lying on your back), the plank, and pelvic bridges.
Summertime! Fun in the sun! Load up the car and head for the beach!

Summertime is fun time - swimming, surfing, beach volleyball, beach barbecues, and lots of sunshine!1

We want to be sure to enjoy ourselves all summer long and not be slowed down by the speed-bumps of sunburn, muscle aches and pains, and back strain. There's plenty we can do for prevention and to make sure we continue to have fun for the whole summer and beyond!

Sunburn first. This is now a real problem for almost everyone. More harmful ultraviolet radiation is reaching the surface of the planet, and that means it's reaching us! When we were kids we could get away without putting on sunscreen. Now we really need protection - for kids as well as adults.

Everyone needs to use a sunscreen.2 These products are rated by the amount of sun protection factor they offer - the SPF. Generally, sunburn can be avoided by using a product with an SPF of 15. Infants and children should be protected with an SPF of 30. Babies younger than six months of age should be kept out of the sun.

Both sweat and water reduce SPF protection. So if you've been in the ocean or the pool or have worked up a sweat playing volleyball or Frisbee, reapply your sunscreen right away. If you're fair-skinned or have a receding hairline, wear a hat. Protecting your lips is important too - lip balms are available with an SPF of 30.

The right kind of sunglasses is important - not all sunglasses are created equally. For proper protection, choose sunglasses that offer ultraviolet (UV) protection - helping to avoid cataracts and other eye diseases. Protection should block 99% of UVB and 95% of UVA radiation.

Getting ready for exercise is next on our summer-fun agenda. Swimming, surfing, and volleyball all require a good amount of flexibility. It's a bad idea to jump in the ocean after having spent the last six months sitting on your couch playing "Grand Theft Auto" or "World of Warcraft". The first big wave may knock you over and sprain your back!

Getting ready is important. Begin by doing daily gentle stretches for your major leg muscles - the hamstrings, quads, and calves. Stretching these big muscle groups reflexively relaxes and lengthens the muscles of your lower back.

Also, start doing abdominal exercises - leg lifts for the lower abs and crunches for the middle and upper abs. Strong abdominal muscles translates into support for your lower back.

Learning how to do a set of core exercises is very valuable.3 These exercises specifically strengthen the inner wall of your abdominals and lower back, resulting in more strength, more flexibility, and better balance. The only equipment required is an exercise mat.

Your chiropractor will be glad to provide information, guidance, and recommendations for a range of exercises and stretches that will help keep you healthy all summer long and beyond!

1Holick MF: Sunlight, UV-radiation, vitamin D and skin cancer. How much sunlight do we need? Adv Exp Med Biol 624:1-15, 2008
2Moehrle M: Outdoor sports and skin cancer. Clin Dermatol 26(1):12-15, 2008
3Urquhart DM, et al: Abdominal muscle recruitment during a range of voluntary exercises. Man Ther 10(2):144-153, 2005

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Testimonial

I slipped on ice in December, landing hard on my behind. I was in excruciating pain and could barely move. It was a Saturday night but I called the office and left a message (new patient, too, found them on Google.) I received a call back first thing Monday morning, they got me right in that day, and I just completed my 3- month treatment plan. I feel so much better and am happy to have found Dr. Ide and his staff.

  ~Amy Hawker

Dr. Ide and his staff are awesome. I had all but given up and I saw his ad. I am s happy to be out of partial pain and I have only gone twice, I cannot wait for the end results. Just to be pain free. Dr. Ide, I thank you so much.

   ~ Patsy Dimond-Spencer

Dr. Ide and his staff have given me my life back. The day I called to make my first appointment I had been suffering from a migraine and severe neck pain for 6 days. This was also after receiving multiple pain injections from my primary physician with no relief. His staff not only verified my insurance was accepted at this location before even offering me an appointment time (which multiple offices will not do this) over the phone but I was able to make an appointment for the same day. Dr. Ide took the time to obtain pertinent patient history and not only explain but he also showed me on my x-rays why I was experiencing pain. He addressed the root of the problem instead of pushing prescriptions to subside your symptoms. HE discussed my POA in detail and reiterated why finishing therapy and continuing home therapy was important. I was hesitant and nervous about my first adjustment but again, he took the time to walk me through each step. Paired with my weekly adjustments I also receive massage therapy. Monica, the massage therapist is incredible. She takes the time to ask specific questions before the massage to ensure she provides the best care possible. Kasey, Dr. Ide's assistant is extremely personable and continues to make sure you feel comfortable throughout your visit. The front staff also provides a warm and welcoming environment. Within my first month of treatment, I'm able to go das without a headache now and I have reduced the frequency of my pain medication. I highly recommend Dr. Ide and his staff!

    ~Leah Craig

Very friendly staff and knowledgeable doctor! After doing a 3 month program, I no longer have daily headaches, back pain or neck pain. Most doctor's adjust your back and send you on your way - Dr. Ide makes sure to turn it into a lifestyle change by improving your posture and fixing any issues you may have. I would definitely recommend him over any chiropractor.

    ~Lauren Dunigan

I always have good service and leave feeling good! The people are nice and all know my name. I really like how they do business for senior citizens... that's a big plus!
~Nancy Matson

Very extensive in the examination. Not like other chiropractors I'd seen who just do a quick adjustment. They diagnosed the problem and are working to correct it with me. They have even went so far as to work out payment arguments for the things my insurance wouldn't cover.

    ~Brandon Ogle

I had neck and shoulder pain since 2010. Ever since I started going to him I have felt better and better!

    ~Andrel Jacobs 

I had ankle problems all my life in my left foot. Dr. Ide adjusted my ankle for me and within one adjustment my ankle felt the best ever. Thanks Dr. Ide!

              A.H.
              Fenton, MI

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