Keep up your Exercise Routines over the Holidays

Schedule exercise into your week. Look to see where you’ll have a little window of opportunity to fit in some exercise during the busy holiday season. If you have already invested the time into being physically fit, it won’t take much time to maintain that during the holidays. Exercise has shown physiologically to be one of the greatest therapies to temper stress hormone output. It’s just too important to neglect!

Weighted Squat

The weighted squat has multiple amazing benefits for women including:

  • strengthening upper and lower body
  • builds core strength
  • improves posture
  • creates dynamic flexibility
  • has positive effects on bone mineral density and
  • improves function at any age!

Learn this exercise under the supervision of a healthcare professional so that you can enjoy all its benefits!

Brugger Exercise for Breast Surgery patients

Brugger Exercise:  For patients that had breast surgery, this will be a particularly important exercise as it facilitates improved lymphatic flow and decreases anterior shoulder tightness.  It is also an excellent exercise to improve posture and facilitate correct breathing.

Step 1:

  • Sit comfortably on a chair, back straight, chest up, head over the shoulders.
Step 2:
  • Press your shoulders down as if carrying heavy bags.
  • Open fingers wide and rotate through the upper arm so the shoulders open, pointing your thumbs behind you.
  • Release to neutral and repeat 10 times.

Improvements in Posture

Big Improvements in posture, core stability motor control, and overall health! This patient had severe low back pain for several years that we were able to abolish in a complete and structured rehab program at NMR. The program was based on our patients specific needs and centered on improving her overall health (which includes forging a positive mental attitude!) She still has some work to do but since pain is no longer an issue, it is a much less daunting task!

The power of proper posture helps you to look great, get strong and be healthy.  Poor posture is a habit that may have begun during your childhood and perpetuated through adulthood due to lifestyle, inactivity and/or repetitive slouching.  Poor posture will affect your health, is less aesthetically appealing, and creates a persona of being unhealthy, less energized and less confident in general.

Inadequate or poor posture insidiously creates spinal problems or at the very least weakens the spine thus predisposing it to problems.  Interestingly, many spinal problems develop without any incidence of trauma or sudden injury.  Actually this is the majority of cases, and in these cases the primary cause of back pain is due to poor posture and poor body mechanics which creates spinal disc, joint and muscle stress.  Poor body mechanics include how we lift things and move our bodies as well as how we posture ourselves in front of computers, driving, sitting in front of the TV and sleeping.  Consistently maintaining good posture and body mechanics helps support our spine.  Repetitively failing to do so will weaken the spine, slowly wearing on the muscles, ligaments and discs. This is behind why so many claim to have done ‘nothing’ when their back ‘went out’.  They didn’t have to.  It was already weak and primed to do so!

Poor posture creates significant muscle, joint and spinal disc stress that initially and possibly for some time, may only cause tension, tightness or achiness and frequently may not give any symptoms at all!  But, constantly holding your body in an improper position while standing, sitting or lying down will gradually affect your health overtime.  It creates spinal muscle imbalances (some muscles tighten and some weaken or become inhibited).  This compounds the adverse effects of spinal stress and increases the risk of injury.  Overtime, the stress on those structures will create more significant problems such as herniated spinal discs, spinal arthritis and pinched nerves.  Having an MRI is valuable when there is strong evidence to believe that structural damage has actually occurred to the disc or other spinal structures. This is typically not the case, especially early on.  A thorough consultation and examination by a doctor who specializes in spinal care is paramount.

Poor posture and being overweight also creates an undesirable self-image and can be harmful to your health.  Maintaining a healthy weight will eliminate being too heavy around the waist which adds stress and strain to your lower back.   A customized exercise program will help manage your weight and develop strong abdominal muscles which are the back’s greatest support.

Poor posture also causes other health issues. Standing tall gives your internal organs more room in the abdomen allowing the digestive system to function properly.  It also allows your respiratory system to work better by enabling your lungs to take deep breathes. Slumping over restricts your breathing, creating less oxygen and therefore less energy.  Being able to take deep breathes is also a relaxation technique that helps you to temper stress.

NMR’s holistic approach integrates the services of chiropractic with physical therapy, nutrition and weight management in order to look at the patient as a whole.  Proper posture, regular exercise, tempering your stress, and maintaining a healthy weight will have you Look Great, Get Strong and Be Healthy.

Workplace Wellness Seminar: Are your workouts working?


Learn how to make the time you spend in the gym count!

Lack of energy, injury & pain all limit one’s efforts and results in the gym.
Learn how un-tempered stress, poor nutrition and erroneous workout strategies
contribute to these problems.  Changes you make in these areas can
reduce pain, inflammation and injury, optimize your strength and energy, and
get you more of the results you want!

Presented by Dr. Vince Sferra
Founder and Clinic Director of Natural Medicine and Rehabilitation
oard Certified in Chiropractic Medicine and Chiropractic Neurology, a Certified Clinical Nutritionist and a Certified Strength and Conditioning Specialist certified by the National Strength & Conditioning Association. 

This presentation is for all levels of fitness, exercise experience and knowledge.

This is just one of the many Workplace Wellness Program we offer to local companies as part of our Community Relations.  If you are looking to improve your health or looking to bring workplace wellness programs to your company, come join us at this complimentary one-hour lecture being hosted at Club X – Gold’s Gym in Bridgewater.

Thursday 2/18/2016
12:30 – 1:30
ClubX at Gold’s Gym
462 State Route 28, Bridgewater, NJ
FREE Workshop, but registration is required.
Please email Lisa@NMRNJ.com to reserve your seat.

Workshop courtesy of Natural Medicine & Rehabilitation

Natural Medicine & Rehabilitation

West End Physical Therapy, 10-12 West End Court, 2nd Floor, Long Branch, NJ 07740 | Phone 732.222.7799

399 Campus Drive, 1st Floor, Somerset, NJ | Phone 908.252.0242| Fax 908.252.0243