Exercise

Core Stability

Core stability is an important concept within chiropractic, physical therapy and rehabilitation healthcare providers. According to chiropractor Jeroen Postma, “it is important to train the core musculature of back, pelvic girdle and deep stomach muscles and not just to look good.” More importantly, he explains, this is essential to enhance proper biomechanics affecting our balance and posture during movement. By maintaining strong core muscles, the spine is stabilized and can work more efficiently, thereby lessening or even preventing back problems.

Chiropractors at Chiropractie Leiden have had years of experience with specific exercise regimens to help you stablize your spine and joints. Many of these exercises can be performed at home and may include the use of Thera Band®, Swiss balls or a cushion for pelvic support such as Back Vitalizer™.

You can watch how to do the advised exercises on our Chiropractie Leiden TV channel:

• Antalgic Gait Correction

• App for Tinnitus

• Stability Exercise 1 – The Hover

• Stability Exercise 2 – The Bridge

• Stability Exercise 3 – Zijwaartse brug

• Stability Exercise 4 – Superman

• Stability Exercise 5a – Abdominal crunch

• Stability Exercise 5b – Abdominal side crunch

• Stability Exercise 6 – Heupabductie

• Stability Exercise 7 – Brug op de bal

• Stability Exercise 8 – Plank op de bal

• Stability Exercise 9 – Rugsteun op de bal

• Stability Exercise 10 – Rugextensie op de bal

• Stabiltiy Exercise 11 – Voorwaartse rol op de bal

• Stability Exercise 12 – Zijwaartse crunch op de bal

• The Lunge

• The Squat

• Thoracic Relaxation

• Micropause

• Mobilising neck exercises

• Exercises for the tenniselbow

• Exercises for better balance – Standing

• Exercises for better balance – Sitting

• Low back exercise 1 – Lifting the leg

• Low back exercise 2 – Lifting the knees

In cases where a patient needs an advanced rehabilitation programme, Chiropractie Leiden chiropractors may refer you to a physical therapy centre in your area that can set up a tailored programme for your specific needs. A multidisciplinary approach is sometimes the fastest way to recovery.

Exercise and Nutrition

Nutrition, physical exercise and a healthy interior motivation are the primary instruments of your body’s self defence. When dealing with physical impairments, it deserves extra attention.
What you eat will strengthen your immune system and the right kind of activity can take care of regeneration and vitality.

This is why at Chiropractie Leiden we will also address these important aspects of our health and recovery.

We encourage all patients to exercise regularly to improve the overall health and wellness. For those of you who need the extra guidance and care, we work closely with the personal trainers of local heathclubs such as Jetts, Vlietlijn and SportCity Leiden). They are able to set up specific exercise programmes after consulting with your chiropractor about your limitations and fitness goals.

We also gladly share with you interesting information on nutrition:

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• Vitamin D inhibits Monocyte/Macrophage Proinflammatory Cytokine Production by Targeting MAPK Phosphatase-1.
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  J Immunol. 2012 Mar. 1. Vol. 188:2127-2135.
• Achieving Hunter-gatherer Fitness in the 21st Century: Back to the Future.
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• Vitamin D deficiency and risk of cardiovascular disease.
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• Ziek door ontsteking (3). Preventie en behandeling.
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• Vitamin D and its role in immunology: multiple sclerosis, and inflammatory bowel disease. Cantorna MT.
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• The ancestral human diet: what was it and should it be a paradigm for contemporary nutrition?
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• Blackberry, Black Raspberry, Blueberry, Cranberry, Red Raspberry and Strawberry extracts inhibit growth and stimulate apoptosis of human cancer cell in vitro.
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• Curcumin suppresses the paclitaxel-induced nuclear factor-kappa B pathway in breast cancer cells and inhibits lung metastasis of human breast cancer in nude mice.
  Aggarwal, B.B., Shishodia, S., Takada, Y, et al.
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• Calcium, dairy products and bone health in children and young adults: A reevaluation of the evidence.
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• Intensive lifestyle changes may affect the progression of prostate cancer.
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• Cardiovascular Disease Resulting From a Diet and Lifestyle at Odds With Our Paleolithic Genome: How to Become a 21st-Century Hunter-Gatherer.James H. O’Keefe, MD, Loren Cordain, PhDMayo Clinical Proceedings, Vol 79 (1), Jan. 2004. 101-8.
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• Inflammation and cancer.
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• Potasium, magnesium and fruit and vegetable intakes are associated with greater bone mineral density in eldery men and women.
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• Why drinking green tea could prevent cancer.
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