In Perfect Symmetry

By Beverly Hills Posture – a posture & rehabilitation institute and more


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Five popular exercises you should NEVER do- {advice from a #BeverlyHillsChiropractor}

With obesity running rampant, regular exercise is an important issue today.  The Beverly Hills Posture Team is obviously fans of anything that will help our clients reach their fitness goals.

Deciding to get started on a fitness program is often times the hardest part of the process.  Once you have made that critical decision, the next step is a bit of a challenge as well.

VR1-Leg-Extension_13050, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaAs you know by now, before you begin any exercise program, get the advice of a fitness professional. The guidance of the right person is essential to not only getting great results, but doing so in a safe fashion.

Unfortunately, more often than not, people who start an exercise program do so without the best information.  Some people simply start doing those exercises that they did in high school.  Others just watch what other people are doing at their local gym and do that.  Both are bad ideas.  So to illustrate that, we have identified five exercises that are done just about every day in every gym across the country.  (In fact, two of these exercises are actually promoted by the design of equipment that your gym owner has put on the floor).

The exercises we suggest you do NOT do are:

1.  Leg Extensions

This is a very common exercise that just about every gym equipment manufacturer makes a machine for.  The problem is that doing a leg extension while in the seated position is a potential disaster for your knees.   Your knee is simply not designed to efficiently lift weight concentrated at your ankle.  If you have knee problems or use too much weight, you can run into a host of problems.

2.  Inner/Outer Thigh

Also a very popular gym equipment exercise.  Again, not a great exercise in the seated position.  Adduction targets the inner thighs and abduction targets the outer thigh.  These relatively small muscles are not designed to lift weight while in the seated position.  Doing so runs the risk of straining them as well as aggravating lower back and hip problems.  These are support muscles that don’t do well as prime movers.

Women's Day, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Women’s Day Magazine: Exercises That Can Backfire
See which moves can cause injury and find safer alternatives for them

3.  Behind the Head Pull Downs

Another very popular exercise, the “Lat” pull down.  Another machine you will find in nearly every gym you walk into.  This is not a problem of machine design as noted in the first two examples, but rather one of user error.  Instead of (or in addition to) performing this exercise by pulling the bar down in front of your head, many people pull the bar down behind their head.  This is a bad idea for everyone who is not super flexible in their shoulder joints.  Very few of us have the amount of flexibility we would need to do this exercise safely.  Even if we do, we still have to use care not to bang the back of our necks with the bar.

4.  Leg Presses/Squats with Deep Knee Bend

One of the all time “bad-form” exercises around, standing squats.  Adding to the poor form, most people use a deeper than is safe bend in the knees. This creates a really dangerous exercise.  Most leg press machines will help you achieve reasonable form, but they do not prevent you from bending your knees too deeply.   The potential damage to your lower back, hips and spinal discs makes proper form and execution a must for a safe workout.

5.  Upright RowsCableMachineUprightRow, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Upright rows are done in a variety of ways.  Most involve standing while holding weights with your hands held close together and lifting towards your chin.  The problem is the mechanics of the shoulder do not lend themselves to this movement.  It has a tendency to compress the nerves in the shoulder causing impingement.  Form while doing this exercise is often very poor as well, adding to its potential for shoulder damage and pain.

As we point out, some of these exercises are so popular that equipment manufacturers have designed dozens of versions of machines to assist you in the potential destruction of your body!  The scary part is there are plenty of other exercises not listed here that can be just as bad for you.  The simple “sit-up” is an exercise we have all done, and we have all probably done wrong.  In fact, there are literally hundreds of ways to do sit-ups, all of which are often done poorly.

The good news is there are alternatives to each of these poor exercise choices.  This is a great example of why it is so important to get the assistance of a qualified fitness professional when designing your fitness program.  As always, we’re happy to assist you with your exercise needs.  We can help you achieve your fitness goals in the shortest period of time and with the least chance of injury.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.

Bound Angle Pose1


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Ease Chronic Low Back Pain by Opening Your Hips {advice from a #BeverlyHillsChiropractor}

Many people experience back pain at some point in their life and a number of us don’t even know what caused it. We have our theories of what could have triggered this nuisance; from weak core muscles, to lifting something too heavy, or sitting for extended periods of time, the list goes on.  Fortunately for the 31 million Americans currently suffering from low back pain there is hope on the horizon.

Yoga has been proven countless time to speed the healing process. We know that it is imperative to strengthen and stretch our bodies, but what muscle groups precisely should we focus on to ease low back pain? To make it simple, we are only going to focus on the muscles that contribute to the movement of the hips. The hips include many muscles with one in particular, the psoas, which connects directly to vertebra in the low back.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The following yoga poses will ease low back pain regardless of severity and intensity by focusing on hip opening. Here are some of my favorite hip openers that have helped me as well as countless others in living a life with a pain-free back.

Pigeon Pose

This classic pose helps posture by stretching the muscles on the sides of the thigh, the groins and psoas muscle. Begin by holding this position for one minute and gradually work up to three minutes. This can be practiced either on the floor or with the hips propped up on a cushion or blanket. If the first pose is too difficult then try one of the variations. This pose is safe to do post surgery and should be practiced with flexed toes to protect the knee.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Bound Angle Pose

This simple pose helps to stretch and tone the inner thighs and groins, relieves sciatica by reducing lumbar lordosis, and increases circulation to the low back. Tip: If your knees are higher than your hips sit on a folded blanket or cushion. You can also do this pose lying down.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

Wide-Angle Seated Forward Fold

This therapeutic posture is used for strengthening the spine, relieving sciatica, stretching the inside of thighs, hamstrings, adductors, groins and back. If you have hips on the tighter side sit on a folded blanket and use a strap around each foot to hold for support.

Tip: Practice with a tall spine trying to avoid any rounding in the back.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

It is always a good idea for people new to yoga to practice these postures at least once with a professional. The practice of yoga helps us to get more familiar with our bodies thus possibly preventing future injuries. Just like every lifestyle change it takes time and daily dedication to reach maximum results.

For more tips and information, contact:

– Chelsey Charbeneau – CYT, E-RYT
Certified Yoga Therapist, Yoga Instructor, Private Trainer

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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FITNESS FOR WEIGHT LOSS [Cardio vs. Weightlifting]

If you have finally worked up enough motivation to start a fitness program, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California
congratulations!

Now for the myriad of questions about how to best go about getting the results you are looking for.  One of the key elements that Walker Ozar has built his practice upon is helping his patients achieve balance in the body so that it can operate as it was designed to.

The fitter and stronger his patients, the better able they are to achieve positive results from the treatment they receive at Beverly Hills Posture.  As always, before embarking on a new fitness regimen, it is important to get advice from the proper professionals.

One of the first questions people usually ask themselves when attempting to lose weight with a new exercise program is; cardio work or weight work?

Before we answer that question, it is important to point out the importance of diet in your fitness goals. So no matter what path you choose with regard to your fitness regimen, remember the saying: “You cannot out train your diet”.

Back to the issue of cardio versus weights. As is often the case when discussing fitness options, the answer is both. But there are a few things to keep in mind when thinking about how to allocate your time between cardio workout and weightlifting workout.

Cardiovascular conditioning is certainly an effective way to burn calories and subsequently improve one’s fitness level. It has a host of other benefits as well, not the least of which is a stronger heart and a more efficient respiratory system. Training in an elevated target heart rate range for at least 30 minutes 3-4 times a week is a great place to start (assuming again that you have consulted with the appropriate health professional).

Weight training is also a very effective way to expend more energy and thus burn more calories.  There is an added benefit from weight training however that is not necessarily a component of cardio work.  Weight training has the effect of increasing muscle mass.  Increased muscle mass means that your body will burn more calories throughout the day, even when you are not exercising.  Why?

Muscle requires energy to maintain itself.  Fat does not.  So while cardio work will most certainly help you burn fat, lifting weights will help you maintain your desired body weight 24 hours a day.  

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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Runner’s knee pain relief and the “Myth of the IT Band Massage”

treatment-for-it-band-syndrome-runners-knee-L-oLs4Pm, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaThe IT Band or “Iliotibial Band” is a thick, tough fascia that runs from the hip to just below the knee on the outside of the thigh.  The IT Band is often the cause of knee pain in runners as well as many other types of overuse activities.  The causes of this pain and the solutions are subject to much debate.  What is clear is that many of the “accepted” methods of treatment are not really of much use.

The overwhelming suggestion for relieving IT Band pain is to massage the outside of the thigh using a foam roller.  While we are conquer IT band pain, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiacertainly fans of using foam rollers to treat a variety of ailments, the typical use of a foam roller to treat IT Band pain is at best ineffective. There is nothing wrong with using a foam roller to massage the IT Band; this type of therapy isn’t actually going to help alleviate the pain.

As with any injury or chronic pain, it is always advisable to see a qualified professional to assess treatment options.  Knee pain in particular can be very complicated. Diagnosing the cause (of runner’s knee) and recommending an effective treatment plan should be handled by someone with the proper credentials and experience to get it right and help alleviate the pain.

So if using the foam roller to massage the IT Band is not generally an effective method of treatment, what is?

The answer is, it depends.  Since there isn’t just one cause of pain in the knee or one reason that your IT Band may be distressed, there can’t be just one solution.  The good news is, once we have diagnosed the root causes of your problem, we can begin to build a treatment plan that will not only alleviate your pain, but correct the underlying cause.

Knee pain, whether caused by an inflamed IT Band or some other reason, more often than not can be treated effectively.  A patient can also support that treatment with an effective fitness regimen focused on strengthening and stretching the affected areas.

Chiropractic offers many solutions to knee pain and IT Band issues.

Physical Therapy  offers a wide range of therapies that address the root causes of knee and IT Band pain.

Pilates, Yoga and GYROTONIC® instructors can design an effective exercise regimen that will help patients strengthen and stretch the affected areas so that pain relief is long-term.

Acupuncture is one of the key supporting therapies for knee pain relief.  In many cases,  Acupuncture is an extremely effective approach to resolving knee pain and in particular, IT Band pain.

While massaging the IT Band using foam rollers is not generally going to help get rid of knee pain, a qualified therapeutic massage professional can greatly reduce knee and/or IT Band pain.  The massage team here at BHP is well versed in treating patients in conjunction with the overall treatment plan.

It is this multi-dimensional approach to resolving knee pain, whether it is caused by the IT Band or some other issue, that offers the best chance for success.  More importantly, once we have identified the root cause of your pain and have begun to treat it, we can teach each patient a few simple exercises/stretches that they can do at home to prevent the problem from recurring.

So if you have any type of knee pain, or in fact have an issue with your IT Band, please contact a medical professional for an evaluation so that you can isolate the cause of your problem and find the most effective solution that will help you alleviate the pain (short and long-term).  Finding the cause of your knee pain first, and then the best regimen to overcome the root cause of the problem, can get your “runner’s knee” under control once and for all.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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About “workout-friendly” foods—the best choices for a well-designed fitness program

foodsThe topic of nutrition has many facets and tends to be a very complicated issue.  People have such a vast array of nutritional needs based on their own body, fitness level and overall health.

At Beverly Hills Posture, we tend to focus on the training regimen of our clients.  But we’re keenly aware of the importance of diet on your overall fitness level.  When thinking about the relationship between your diet and your exercise program, remember the old saying “You can’t out train your diet.”  In other words, you can easily undermine a great fitness program with a poor diet!

But the choices you make at the dining table can actually support your training efforts. Regardless of the reasons for your training program here at BHP, eating certain foods can assist you with achieving better results.  From those of you who are training to recover from an injury or chronic pain problem to our veteran fitness enthusiasts, there are a number of foods that everyone should consider incorporating into their diets.

Remember to always keep an eye on the amount of calories consumed, regardless of what type of calories they are.  The Beverly Hills Posture Team does not recommend any particular “diet.”  We’re big fans of a well-balanced eating strategy–which should be an integral part of your daily lifestyle.  Here’s a list of some food choices that work hand in hand with a well-designed fitness program:

NUTS

Many people avoid nuts due to the high fat content.  This is a mistake.  Many nuts are packed with anti-oxidants, heart-healthy unsaturated fats and phytosterols.  The only caution is to watch portion size since the calories can add up quickly.  But the healthy benefits of unsalted, dry roasted nuts such as peanuts, almonds and pistachios can make those calories a vital part of your fitness program.   A great, low-calorie option is pistachios.  One ounce of shelled pistachios has only 160 calories, 6 grams of protein and 3 grams of fiber and is cholesterol free.

GREEK YOGURT

Greek yogurt is a great option to get a healthy dose of protein and calcium into your diet.  Greek yogurt is thicker and creamier than regular yogurt and carries a bigger serving of protein.  Just choose brands with the fewest ingredients and are low or no fat.

EGGS

Eggs have gotten a bad rap over time, but they can be a vital source of protein and they are packed with a host of vitamins and minerals.  They are inexpensive and easy to prepare.  The knock on eggs has always been the cholesterol.  If you are worried about that, simply use only egg whites, or remove two of the three yolks from a three egg omelet.

SKINLESS CHICKEN AND TURKEY BREAST

Lean poultry is a great way to boost your protein intake without packing on the calories.  Four ounces of skinless poultry has over 30 grams of protein and is loaded with essential nutrients like phosphorous and B-vitamins.  It is easy to prepare and relatively inexpensive while giving your body the needed ingredients to support your fitness program.

FRUITS AND VEGETABLES

Fresh fruits and vegetables are the superstars of a healthy diet.  They pack in a wide range of vitamins and minerals, are generally low in calories and high in fiber.  You should be getting about half of your daily calories from carbohydrates, mainly from fruits and vegetables along with whole grains.  Here are some that are great for your workouts.

CRANBERRIES

Cranberries have a powerful class of nutrients called PACs (Proanythocyanidins).  These provide help in maintaining healthy bones, teeth and your immune system.  This helps your body recover from your workouts while providing these essential nutrients.

BEETS

Another recognized “superfood”, beets are naturally high in nitrates which have been shown to boost athletic performance.  Beets are great when juiced with other fruits and vegetables.  They can be eaten raw, cooked or bought canned.  One study showed that those eating a diet rich in beets ran faster and recovered quicker.

CRUCIFEROUS VEGETABLES

A category of vegetables including broccoli, cabbage, kale, cauliflower and Brussels sprouts.  These veggies truly qualify as another “superfood” given their ability to boost your immune system and the wide array of vitamins and phytonutrients they contain .  A great source of Vitamin A and C as well as folic acid are just a few of the benefits of these vegetables.  Just don’t over cook them, you will lose more of the nutrient value the more you cook them.  A great foundation for a fitness friendly diet.

SPINACH

There is a reason that a workout fiend like Popeye downs massive amounts of spinach.  He knows his “superfoods”!  Spinach packs in the iron, potassium and anti-oxidant Vitamins A, C and K.  Spinach is also a great source of lutein which helps with eye health and protection from the sun.  This vegetable works as hard as you do in your workout routines.

POTATOES

Another food that has gotten a bad rap at times.  As long as you aren’t frying your potatoes, the complex carbs in potatoes are easily digestible making them a great source of fuel prior to a workout.  Easy to prepare by steaming, microwaving or baking potatoes offer a host of nutrients and are a great source of fiber.  Sweet potatoes also have loads of Vitamin A and beta carotene.

WHOLE GRAINS

The key term here is “whole” grains.  Whole grains contain the bran, germ and endosperm.  These are the parts of the grain that contain the majority of the Vitamins, nutrients and fiber.  Overly processed grains have had these essential parts removed, also removing most of the nutritional value.  A diet that is rich in fiber has a wide range of health benefits.  Reducing blood pressure and cholesterol, and lowering your risk of diabetes and heart disease are just a few of them.  Fiber also helps keep your digestive system running smoothly and curbs your appetite by making you feel fuller, thus eating less.  A food that helps you eat less food, how great is that?   Good whole grains include bulgur, brown rice, whole oats, cornmeal and buckwheat.  Beware of products that pretend to be whole grain.  If the package says “enriched flour” or “wheat germ”, odds are it does not contain whole grains.

SUMMARY

This is just a short list of the many options that are available to design a dietary plan that provides your body with essential Vitamins and minerals and boosts the effects of your workouts.  It is this relationship between diet and exercise that can optimize your fitness level.  In other words, your diet and your exercise program do not exist in a vacuum.  They affect each other and when paired correctly, can ramp up your results.

As always, we recommend you seek the advice of a qualified fitness or nutrition professional whenever beginning a new diet or exercise program.  If you have any questions about your fitness plan or nutritional program, feel free to contact us for an appointment, we will be happy to assist you.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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Muscle VS. Fat – does one really weigh more?

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

This question has all the hallmarks of one of those trick questions. You hear it all the time “muscle weighs more than fat.”  Is that true?  The obvious answer is no.  Five pounds of fat weighs the same as five pounds of muscle.  It makes so much more sense when stated this way.  So what is going on with all of these claims that one type of tissue weighs more than another?  It’s VOLUME that is at play here.  Muscle is denser than fat—that five pounds of muscle is going to be smaller than that five pounds of fat.

Think of it this way:  A 5’5″, 140 pound woman who is 18% body fat is going to be noticeably smaller than a 5’5″, 140 pound woman who is 36% body fat.  This also points out why fitness professionals tell us to ignore the scale and your total weight when thinking about your fitness level.  If the 36% body fat woman in the example is able to flip her numbers to that of the 18% body fat woman, she will still weigh 140 pounds, but she will be smaller, have more muscle tone and generally look sleeker.  The fact that she is still 140 pounds is of no consequence.

So when thinking about your fitness level, your appearance and your overall wellness, weight is a number that is of little use as a gauge.  The percentage of that weight that is fat;  how you “feel” is a much better measure of one’s health and wellness.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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Fitness Equipment Everyone Should Own- {advice from a #BeverlyHillsChiropractor}

At Beverly Hills Posture, we’re all about helping our clients to maintain and enhance their rehabilitation and fitness goals–even when they can’t make it into our office.  In fact, there are many exercises that we often recommend our clients perform at home between visits. sit ups, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

While there is often no substitute for the exercise regimens done in our office, there are plenty of alternatives that people can do at home to support the work they do with their Beverly Hills Posture Therapist or Trainer.

In order to get the maximum benefit from home exercise, you will need a few pieces of equipment.  Fortunately, all of the following examples are inexpensive, take up very little room and most can be taken with you if you travel.

The variety of exercises that can be done with each type of equipment are too numerous to detail here.  We will often feature one or more of these in our future article and video series with specific instructions, so watch for them.

Inflatable Exercise Ball

If there is a piece of home exercise equipment that rivals resistance bands for versatility, exercise balls just might be it.  Exercise balls have applications across the entire fitness spectrum.  They have a critical use for rehabilitation work, for those just starting an exercise program, and for the hard-core workout veteran. Exercise balls allow you to both ease the stress of certain types of exercises and intensify the effect of others.  They help with stretching and core strength work.  They can also double as office furniture that helps us maintain good posture while sitting at a desk. As we continue to publish articles and videos about fitness solutions, inflatable exercise balls will often be featured.

gaiam-yoga-mat-Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaYoga Mat

We aren’t sure if this actually qualifies as “equipment,” but a good yoga mat for use at home or while traveling is a great way to ensure a smooth, even surface to perform most exercises on.  It certainly isn’t a requirement, but may be helpful.

Resistance Bands

This might be the most versatile piece of home exercise equipment available.  It has a myriad of uses for all levels of user.  It can be used to support physical therapy work you may be doing in our office.  It can be used for simple stretching or as a key part of your training regimen.  The Beverly Hills Posture Yoga, Pilates and GYROTONICS team use resistance bands fairly often in the course of training their clients. There are many different types and brands of resistance bands available.  If you have any questions as to which will best suit you, let us know and we will be glad to assist you.

yogablocks, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaYoga Blocks

Yoga blocks are simply two blocks of dense foam that are designed to assist people with achieving the proper form and alignment in their Yoga practice.  In addition, they make a great all around piece of fitness equipment with a wide variety of uses. Yoga blocks also helps beginner fitness enthusiasts get into the proper position while they are improving their core strength. As always, the Beverly Hills Posture therapy and fitness team will be happy to assist you with any questions you might have about how to get the best results using these simple, inexpensive pieces of equipment.

Dumb Bells

One of the classic pieces of fitness equipment.  But we don’t include them on our list for the usual reasons people think of dumb bells.  We recommend a pair of lightweight dumb bells used mainly for high repetition exercises to focus your mind on proper form.  Simply gripping the dumb bells during various exercises can help stabilize the movement.

We are proponents of emphasizing proper form while exercising over the lifting of heavier weights.  Dumb bells can be a very important part of a rehabilitation regimen as well as assisting with your general fitness program.  As with many of the other pieces of equipment listed here, will feature tips on proper form and use of dumb bells in a dumbbells, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californianumber of our upcoming articles and videos.

Chin Up Bar

Any door way in your house may be converted into a chin up station or a spot to do exercises while hanging.  Chin up bars are also great for assisting with stretching. These types of bars also serve as a good anchor point for resistance bands. Most chin up bars available today can be installed without any tools.  Depending on how tall you are, they can be left in place as long as you don’t have to close the door.  While you probably wouldn’t take it with you while travelling, they are inexpensive and don’t take up much space.

There are a wide range of different types of pull up exercises that can be performed.  As always, we recommend that you seek the advice of a qualified fitness professional before you begin any exercise program.  Pull ups and other hanging types of exercises/stretches have a lot of value, but only if done correctly.  If you have any questions about these exercises, we’re happy to provide answers!

Specialty Equipment

There are tons of exercise products on the market today.  Many you will see advertised on television as miracle answers to age-old fitness problems.  Equipment that helps you do sit ups, push up, pull ups are all over late night infomercials. Larger pieces of equipment such as treadmills, all-in-one fitness stations and variations of equipment you find at a typical gym are marketed as cure-alls for your fitness needs.

Generally speaking, we are not fans of these types of fitness equipment.  That does not mean that they don’t have value if used correctly.  Some do, some don’t.  It is our experience that you can get the same, or often better, results by using some of the basic equipment already listed with the proper instruction.  We always emphasize the importance of getting the right information when embarking on a fitness program.  If you have a qualified fitness professional advising you on your program, you will get better results in a shorter period of time with a reduced risk of injury.  This includes the choice of equipment you might be using at home.
The amount and variety of home exercise equipment available is staggering.  The Beverly Hills Posture team subscribes to the theory that the simplest options are usually the best.  Many of the products on the market are designed to cure typical problems that many people have maintaining proper form.  Unfortunately, they don’t always accomplish that goal.  At times, the mere fact that the equipment is overcoming a form issue causes problems.  This is why the equipment that we suggest for our clients is simple, easy to use and gets the best results when used properly.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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The benefits of a good stretch – we’ve got a few tips!

walking-stretch, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaStretching.  We hear about it all the time.  We all know that we are supposed to stretch, but most of us don’t.  If we do stretch, we often have no real idea what we are doing or why. We  are big fans of stretching at Beverly Hills Posture, so we thought we’d offer some tips and hints about stretching and dispel some of the myths surrounding some of the commonly held beliefs about stretching overall.

1. Warm up before stretching

Many of us think about stretching as part of our warm up prior to exercise.  In fact, we should be warming up BEFORE stretching.  Stretching cold muscles can cause injury.  So warming up with a few minutes of walking or cycling is the best approach.  Also, research shows that stretching can cause a short-term dip in muscle strength, so you should save your major stretching until after your weight workout.

2. Stretching for good posture

Stretching helps us maintain good posture.  By allowing the body to maintain its natural balance, it is much easier for us to avoid the slumping that leads to poor posture.

3. Stretch out cramps

To stretch out a calf cramp or “Charley Horse”, pull the toes up towards your shin in an opposing stretch.  The calf muscle pulls the foot down, so you want to do stretches in the opposite direction to offset the cramp.

4. Yoga for flexibility

Many people think they need to be flexible to practice Yoga.  In fact, Yoga is a great way to improve your flexibility.  The BHP Yoga Team would be happy to meet with you total-body-stretches-abdominal-stretch-Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls Californiaregarding starting a Yoga regimen.

5. Muscle balance

Remember when stretching to make sure that you are stretching in a balanced manner.  For example, if you are stretching your quads, make sure you are also stretching your hamstrings.

6. Ankle flexibility

Try the alphabet stretch to maintain good ankle flexibility.  Simply trace each letter of the alphabet with your toes, one foot at a time.

7. Hamstring stretch

Lie on your back on the floor.  Leave one leg extended on the floor and raise the other, knee straight, until you feel the stretch in your hamstring.  You can loop a towel around your leg with the ends in your hands to make this easier.

Remember to warm up before stretching and to breathe.

8. Quadriceps stretch

Lie on your side.  Bend the knee of the top leg, moving the heel towards your rear end.  Gently assist the stretch until you feel tension in your quad.  Hold for thirty seconds.  Repeat two to three times on each side.

9. Neck Stretch

Stretching the neck muscles can alleviate neck pain.  Simply turn your head until your chin is over your shoulder (or as close as you can get).  Hold this position for 20 seconds, breathing consistently throughout.  Repeat this stretch on both sides.

10. Corner stretch for your chest

Stand facing a corner with one hand on each wall, about chin level.  Lean forward until you feel a stretch in your chest and shoulders.  This will help open up your chest.

11. Over stretching

When it comes to stretching, remember that more is not always better.  Genetics do play a part in how flexible you are.  Stretching through pain is not a good practice.  This can cause joint laxity and muscle injury.  Gently pushing into your stretches and always remembering to breathe is the most effective and safest method.

These are just a few of literally thousands of stretches you can do.  Many are specific to certain conditions or designed to assist with physical therapy.  A well thought out stretching regimen is an important part of any fitness plan.

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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How you can use a foam roller to alleviate your back pain

The back is a complicated piece of equipment and the causes of back pain are many and varied.  Fortunately, there are a number of solutions depending on how serious the cause of your pain is.  As always, you should consult with a qualified professional to access your particular situation.  Walker Ozar and the Fitness Team at Beverly Hills Posture can certainly assist you with any questions you might have.

The foam roller is one of the most effective tools you can use to help alleviate back pain caused by tension in the back structure.  For those that are unfamiliar with foam rollers, they are exactly what they sound like.  A foam roller is nothing more than a soft, cylindrical piece of foam.  A very simple device, but the benefits far outweigh its simple design.  Foam rollers have the added benefit of being inexpensive, easy to carry and can be used anywhere you can comfortably lie down.

Here are three simple ways you can use a foam roller to help alleviate back pain and support any work you are doing to strengthen this area of the body:

align the foam roller vertically along your spine, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The Spine

The foam roller is often referred to as a “spine roller” due to its ability to help restore your spine to its normal shape.

Simply align the foam roller vertically along your spine and lie on it for five to ten minutes.  Don’t move, just relax and breathe and let gravity and your body weight sink into the roller.  This will help your spine return to its normal curvature.  The closer your body is to its desired position, the less likely you are to experience pain due to misalignment.

Lats

Foam Roll, Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

The “Lats” (or Latissimus Dorsi) are the large muscles that form a “V” across your upper and mid back.  They attach along the side of your body under your armpits.

Rolling your Lats can help you relieve tension or knots in these large back muscles and reduce back pain as a result.  The movement is very easy to do and can be done in a short period of time.  Roll onto one side, with your arm extended along the floor.  Turn your arm so that your thumb is towards the ceiling.  Straighten your legs and stack your hips and legs in a straight line.  Place the roller under your armpit.  Slowly roll the foam roller down your side, stopping to focus on knots as you feel them.  When done, flip over and repeat on the opposite side.  Each pass down your side should only take 45-60 seconds.  Repeat on each side at least three times, or as often as it takes for you to feel the release of muscle tension.

Rhomboids

The Rhomboids are the muscles located in your upper back.  This muscle group has a tendency to carry tension as a result of poor posture throughout your day.  Foam rollers can help relieve this tension and thereby help alleviate back pain.

Lie on your back with the roller placed horizontally across the middle of your back.  Bend your knees and lift your hips a couple of inches off the floor.  Cross your arms on your chest and roll your shoulders slightly forward.  Lift your head and shoulders and roll the foam roller slowly up your back to just below your neck.  Stop and focus on any area that feels tender or knotted up.  Hold that position for 30 seconds.  Remember to relax and breathe.  You can go up and down a few times as you find the tension in your Rhomboids.  Getting the muscles to relax and release will help eliminate the unnatural tension that is often the cause of back pain.

Summary

These are just a few of the myriad of movements you can perform with a foam roller to help you relieve back pain.  The great thing about a foam roller is that it has many uses for a wide range of body ailments, not just your back.  It also is helpful in supporting your fitness program as your body changes and adapts to your workouts.

As with any exercise program, it is always advisable to get help from qualified professionals to get the maximum benefits in a safe manner.  With proper instruction, foam rollers can be a very useful tool in your overall fitness and managing pain issues.  If you have any questions or would like to discuss your fitness program, please give us a call or drop us a note—we will always be happy to assist you!

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.


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The Jumping Stretching Board – excellent exercise and rehabilitation equipment for all levels of strength and flexibility

Beverly Hills Posture is one of the few physical rehabilitation facilities in the Los Angeles/Beverly Hills area to offer private training on the Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls CaliforniaGYROTONIC® Jumping Stretching Board. 

A broad range of exercise sequences and modification options make the Jumping Stretching Board accessible to people of all levels of strength and flexibility.  Super versatile, and popular with clients (it’s often the first piece of specialized equipment added to a GYROTONIC® studio!), we’re very excited to now have the Jumping Stretching Board available to Beverly Hills Posture clients.

Jumping Stretching Board exercise sequences are composed of full body, functional exercises, performed in a variety of body positions kneeling, standing, lying and sitting. A diverse range of standing exercises improve flexibility, coordination, and functional strength. 

The ergonomic, gliding platform allows users to experience running and jumping on a very low impact, horizontal plane, with the spine and pelvis fully supported. It’s ideal for post injury exercise and rehabilitation. Our Certified GYROTONIC® Trainers have successfully completed the Jumping Stretching Board Foundation Course.  

Contact us for more information about booking  Jumping Stretching Board sessions.

Therapy and Training in Beverly Hills, CA - Beverly Hills Posture offers Chiropractic Care, yoga, Acupunture, and Massage Therapy, Walker Ozar - Doctor of Chiropractic, Chiropractor in Beverly HIlls California

If you have any questions regarding anything we’ve written or would like to book an appointment with us, please click HERE to be directed to our contact page. Beverly Hills Posture is proud to offer Chiropractic Care with an abundance of options including- Yoga, Pilates, Gyrotonic, Acupuncture, Acupressure and Massage Therapy. We dedicate ourselves to creating a healthier you.