For those who experience back pain, pool exercises can be easier on their joints and help to ease the back pain. During the summertime, there is easier access to outdoor pools or other water sources to help with aerobic exercise. Swimming is low impact so it’s a great way to get some physical exercise without making your joint or back pain worse. 

Not all exercises are created equal. These exercises are easy to do and can do wonders for your back. Here are 5 exercises that you should focus on this summer.

Flutter Kicking

This common movement is likely something that you did while learning to swim for the first time. Using that common technique, this pool exercise requires your to hold on to the side of the pool and gently scissor kick. You can complete this maneuver with your body parallel to the pool floor and after you are done with the exercise you can flip over and pull your legs up towards the surface to stretch the lower half of your body. 

Pool Planks

This pool exercise will require a pool noodle or something to hold onto in front of you. Hold the pool noodle out in front of you and then lean forward in the water, keeping your back straight. Next, push down on the pool noodle and submerge it as you lean further forward to form a semi plank. Make sure to keep your elbows locked and your feet anchored to the pool floor so that you don’t lose your balance. Hold this half plank position for 60 seconds.

Four-way Hip Strength Exercise

In order to maximize your pool exercises you will need to use forward, back and side to side movements. The four-way hip strengthening pool exercise starts with grasping the side of the ppl with your arms and bracing your core while performing sets. First, start with a set of straight leg hip flexion, by kicking your leg in the front, extensions by kicking to the back and adductions by extending your leg straight out to the side. 

The deeper the water and the greater force and resistance from the water will help you gain more strength in your lumbo-pelvic region and hips.

Knee Stretch

This pool exercise should be completed in the shallow end of the pool. With your feet planted on the floor and your arms relaxed at your sides, start to march in place. With each lift, pull your knee closer to your chest while still balancing in the pool.

Over time as your back gets stronger, you can try pulling each leg to waist level without bending your knees. 

Pelvic Stretch

With your feet planted on the floor and your back facing the pool wall, have your arms hanging relaxed in the water. Slowly tuck your tailbone and pelvis in until your back rounds out. The whole goal of this pool exercise is to feel like your back is parallel to the wall of the pool by pulling in your abs and pushing your hips forward. Hold for just a few seconds and then release. 

Pool Push Ups

Pushups are the best way to strengthen your back and core. Start in the shallow end of the pool  facing the wall, with your feet on the floor, place your hands on the pool edge and press your body weight through your hands and lower yourself towards the wall and bend your arms at the elbow. Hold this position for three seconds and then push off the wall to your starting position. 

For all of these pool exercises, start off slow and build up to more repetitions over time. As your strength builds, you can increase the amount of reps, how long you hold the position or how many exercises you do. 

Health And Wellness Chiropractic

For those with chronic pain, chiropractic treatment, combined with low impact exercise is the best way to help ease the debilitating pain. Our team specializes in the treatment of headaches, neck pain, back pain, and other joint conditions. Our two certified doctors and our staff are willing to help you in the best way possible. 
Located in Layton, UT we are available to help all those individuals with back pain who want to gain more control of their life. With chiropractic treatment you can decrease inflammation, improve your range of motion and decrease pain.

Chiropractic treatment won’t always be available and while you travel this summer, pool exercises can really help. If you have questions about your pain, what treatment we provide or what exercises are best for you, give us a call. Contact our office M-T 9 a.m.-12 p.m. or 1:30-6 p.m. and Friday 8:30-1 p.m.

Exercise is one of the best things we can do for our mental, physical, and emotional health. It keeps our bodies in good condition, it releases endorphins which improve our mood, and it gives you a healthy outlet for any stress or frustration or anger. When we get injured, chiropractic exercise rehabilitation can get us back to normal sooner than later. There are many benefits to chiropractic exercise rehabilitation that help our bodies function and recover from any injury in a natural, non-invasive way.

While exercise rehabilitation is in the name, you don’t need to have been injured to benefit from chiropractic exercise rehabilitation. Chiropractic care is excellent for everyone, the healthy and pain-free and those who need help resolving pain and other conditions. Here are some of the top 6 benefits of chiropractic exercise rehabilitation that you should know about.

#1. Increased Range Of Motion

Whether or not you are experiencing pain, one benefit of chiropractic exercise rehabilitation that everyone can experience is how chiropractic care increases your range of motion. It’s hard to do exercises properly when your muscles are stiff and your movement is restricted. Chiropractors will be able to increase your range of motion through relaxing your muscles, which allows them to open and do more. When your muscles are more relaxed, it’s easier to get a wider range of motion, which will help you workout, move, and work more efficiently, with less restrictions.

#2. Strengthened Muscles And Bones

In addition to increasing your range of motion, chiropractic exercise rehabilitation can also strengthen your muscles and your bones. When your spine is misaligned, this places pressure on your joints and muscles that they are not meant to withstand. By alleviating that pressure through realigning your spine, you’ll be able to strengthen your muscles and bones, since they will be easier to work.

#3. Pain Reduction

One of the main reasons why people go to chiropractors is because they’re experiencing pain of some kind – athletes especially. When your spine is out of alignment, this can result in a lot of pain all over your body, from headaches to back pain and more. When your chiropractor performs spinal adjustments that restore your spine’s alignment, your pain will be reduced and relieved. 

This makes exercising much easier and more bearable, as no one performs their best when they are in pain, and indeed, exercising with a hurt can be very dangerous and result in further injury over time. 

#4. Reduces Soreness

While there are a few people who love the sensation of being sore after a workout because it means they worked their muscles, many people wish they could relieve it. Chiropractic exercise rehabilitation can help! Chiropractic care is excellent for relaxing your muscles and soothing your body in a natural, non-invasive way. When you see a chiropractor after an injury or after exercising, you’ll likely find that you feel less sore. 

#5. Prevents Future Injury

When you’ve suffered an injury, chiropractic exercise rehabilitation can not only help you recover, but also help you prevent future injuries. As mentioned above, chiropractic care strengthens your muscles and bones, increases your range of motion, and relaxes your muscles. A stronger, healthier, more flexible body is one that is at lower risk for injury. In addition to chiropractic exercise rehabilitation helping you recover from your injury, it also sets your body up to be able to avoid future injuries.

Chiropractors want to ensure that you are as healthy and strong as possible. While they help you recover, they’ll show you exercises and stretches that you can do in order to exercise safely and correct any issues that may cause injuries in the future. 

#6. Improved Confidence

Certainly, when you go to chiropractic exercise rehabilitation, you’ll find your confidence coming back as you’re able to heal and start doing the things that your injury prevented you from doing before. Additionally, when your body is strong and healthy and flexible, it will improve your confidence, because you’ll be able to trust it more. When your body is easier to move and you have the tips the chiropractor gave you in mind about how you can move safely, it’s easier to be more confident that you won’t get hurt again.

Health And Wellness Clinic offers exceptional chiropractic exercise rehabilitation. Chiropractic care is wonderful for anyone who is currently suffering from pain or injury resulting from alignment issues, as well as people in general. If you’d like to schedule a chiropractic adjustment, don’t hesitate to contact us today!

1 in 5 Americans suffer from mental illnesses, ranging from anxiety disorders to schizophrenia and more. The majority of people who have mental illnesses have not received help, in large part due to how mental illnesses are stigmatized, societal ignorance towards mental health treatments, and a general lack of adequate mental health services. This leads to many people struggling in silence and being unaware of all the ways they can get help, simply because mental health and help for it isn’t talked about anywhere near enough. 

While no substitute for psychiatric treatments, chiropractic care helps mental illnesses in a number of ways. Chiropractors are more easily accessible than most mental health care, so if you’re struggling with a mental illness, you may consider seeing a chiropractor, as chiropractic care helps mental illnesses with relieving some of the symptoms that result from them. 

Symptoms Of Mental Illnesses Chiropractic Care Can Help

Chiropractic care helps mental illnesses, but it’s no substitute for medication and treatments such as talk therapy. It won’t cure you, and it won’t stabilize depression and mania in something like bipolar the way mood stabilizers would. However, this doesn’t mean seeing a chiropractor isn’t beneficial. There are many symptoms that result from mental illnesses that chiropractors can help with. Chiropractic care helps mental illnesses through making managing some of the symptoms easier, which thus improves your quality of life.

Some of the symptoms chiropractic care helps mental illnesses with are:

• Stress
• Aches and pains
• Fatigue/not being able to sleep
• Headaches/migraines
• Muscle tension/stiffness
• Inability to relax

5 Ways Chiropractic Care Helps Mental Illnesses

Chiropractic care helps mental illnesses through utilizing a natural, non-invasive, mind-body approach. The goal of chiropractic care is to balance your body, and ergo, your mind. While chiropractors are most known for their spinal adjustments, that’s not the only way they can improve your health. Chiropractors also have an arsenal of other treatment methods, such as stretches, exercises, nutritional advice, massages, and supplements, in addition to their famed adjustments. 

As such, there’s a variety of ways chiropractic care helps mental illnesses. Let’s look at some of them.

#1. Lowered Blood Pressure

Both massage therapy and chiropractic care can help to reduce your blood pressure. If you struggle with stress or anxiety, high blood pressure is one of the most common symptoms of these struggles that you’ll deal with. Chiropractic care helps mental illnesses like these through utilizing tactics such as chiropractic sessions and massages to bring your blood pressure down. 

#2. Lessened Headaches

If you have a mental illness, chances are, your muscles tense all the time. This can lead to tension headaches and migraines. Chiropractic care helps to reduce muscular tension and stiffness in your body, which can relieve headaches caused by that. In general, if you’re looking for a natural solution for your tension headaches, chiropractors can help. 

#3. Reduced Stress

Mental illnesses are often very stressful. You either don’t understand what is wrong and why things are happening or you’re fully aware of the problem and get frustrated and stressed because even though you know there’s no reason to be anxious, your body still throws a fit and your anxiety spikes. Chiropractic care helps mental illnesses through promoting relaxation, which can alleviate some of that stress.

#4. Better Sleep

Trouble with sleep patterns is a common symptom of many different mental illnesses. For instance, if you have depression, you may find you either sleep too much or you struggle with insomnia. Massage therapy and chiropractic treatments may be able to help improve your sleep patterns, which can make getting better sleep easier. 

#5. Mental Clarity = More Willingness To Get Additional Help

Many who suffer from mental illnesses complain about not being able to think clearly, either through brain fog, being unable to focus, having too much going on in their head at once, or any number of other reasons. Since chiropractic care helps mental illnesses through relieving muscular tension and promoting relaxation, this can make it easier to think. When you have more mental clarity, it makes it easier to think of additional ways you could get help for your mental illness. 

Mental illnesses can feel both isolating and hopeless. Many people resign themselves to them and feel as though they just have to put up with the havoc these illnesses can wreak on their lives. However, there are many ways you can obtain help, which makes living with mental illnesses easier, from medications to therapy to chiropractic care. There are ways you can improve your quality of life. 

Health And Wellness Clinic cares deeply about using natural, non-invasive methods to improve the health and wellbeing of our patients. If you’re fighting a mental illness, you may consider scheduling a massage therapy session or chiropractic adjustment with our professionally trained team. Contact us today, and let’s get started on improving your quality of life.