Here’s a way to target the neck and shoulders: dumbbells.

Strength training using dumbbells not only reduces pain, but also improves the function of your neck and shoulder area.  Here are 5 exercises that you can do with dumbbells to reduce pain and improve function in the neck and shoulders.

1. The one-arm row

2. Shoulder abduction

3. Shoulder shrug

4. Reverse fly

5. Upright row

Start with light hand weights and increase the weight of your dumbbells only after you are comfortable with the lighter weights.  The starting weight should be 6 to 12 pounds.

Perform these exercises 3 times per week.  Mix up your workouts.  Do exercises 1, 2, and 5 one day, and then the next day do exercises 1, 3, and4.  Switch back and forth each time you exercise.

When starting out, do 2 sets of each exercise 8 to 12 times.  As you get stronger, add a third set.  Once you can do an exercise comfortably for 3 sets, then increase the weight slightly.

These exercises are a great compliment to your chiropractic adjustments.  Try them out and see how it goes!  If you have any questions about the exercises, email me or ask me at your next appointment.

Have a great day!

Dr. Jason Gerard DC

Sources:

Science Daily December 28, 2009

Journal of Applied Physiology November 2009; 107(5):1413-9

The thing is, there is only  one philosophy that works better than all the rest.  That approach is the “take care of yourself on a regular basis” approach to health. 

Unfortunately, some of the patients that I see are of the belief that they are “entitled” to have good health and feel great all the time without having to do anything.   They think they can eat whatever they want, rarely exercise, and only take care of their body when “something hurts”…and feel great.  

But it doesn’t work that way.  At least not in the long run, and especially as you get older. 

Here’s a question to think about…How come no one questions the idea of servicing a car regularly throughout its lifespan?  You know, things like keeping the interior and exterior of the car clean, changing the oil every 3,000 to 5,000 miles, rotating the tires, putting in new spark plugs, and so on. 

You want to know why?  Because it’s the right thing to do.  Everyone knows that if you take care of your car regularly, then it will not only run better but in the long run will cost less.  So why is it then that some people take better care of their cars than they do their health?  How come some people think it makes sense to take care of a car regularly, but not their body? 

Here’s the dilemma we all face, whether we like it or not… 

1. Our bodies all experience “normal wear and tear” from living our daily lives.  And this normal wear and tear breaks our bodies down.  

2. We are all aging, and it’s unavoidable.  And guess what?  Aging slowly but surely breaks our bodies down. 

3. We all experience stress in our lives.  Some more than others, but we all do.  Whether it’s relationships, finances, work, environmental, etc.  And what do you think stress does to our bodies?  You got it…breaks it down. 

These 3 things are unavoidable, and happen each and every day whether we like it or not.  And these 3 things are constantly working against us to wear our bodies out and decrease our health and quality of life. 

So what should we do?  Here’s something I want you to do.  Take out a piece of paper and draw a line down the middle, and on the left hand side, write all of the things that are causing your health and quality of life to decrease.  I’ve given you 3 things for that side…normal wear and tear, aging, and stress.  You might have others to add to that list. 

Now, on the right hand side of the paper, write down all of the things you do on a regular basis to improve your health and quality of life.  These are things that will counter act the things on the left hand side of the paper that are decreasing your health. 

Do you see the problem that exists for some people?  Some people can’t write anything down on the right hand side of the piece of paper.  They aren’t doing anything on a regular basis to counteract the negative effects of list on the left hand side of the page. 

These are the people who hurt all the time.  They have a sore back or neck all the time.  They complain of being sore and stiff all the time.  Are constantly on multiple medications all the time.  They get sick all the time.  They have trouble sleeping.  They are always tired.  They rarely feel very good.

 Do you know anyone like this?  Most of us do. 

Here’s the point to all of this.  What’s YOUR health mindset?  Are you someone who believes in taking care of yourself on a regular basis?  DO YOU take care of yourself on a regular basis?  Or do you neglect yourself?  Is your lack of activity causing your health and quality of life to slip away from you?

 I’ve seen a lot of patients over the years and I can tell you that the patients who take care of themselves on a regular basis are ALWAYS healthier than those who don’t.   They always feel better, they are always happier, and they actually spend less on their health care than those who don’t take care of themselves regularly.

So think about your health and what you need to do on a regular basis to keep yourself healthy and feeling great.  Then make sure you are doing it.  And if you do, I promise you’ll enjoy a much better quality of life.

Dr. Jason Gerard, D.C.

“The wise man should consider that health is the greatest of human blessings.  Let food be your medicine.”

-Hippocrates

Begin to consume foods that are non-processed, non-denatured, non-altered and watch what happens to your health, your weight, your energy, and attitude.  Commit to a diet that’s 80% natural and just 20% processed.

“” I lost 30lbs in 30 days by attending the Maximized Living Makeover and just changing one thing, what I put into my body.”  -Dave M.

Listen, we are all either fathers/mothers/brothers/sisters/ or cousins of someone.   Your health affects everone around you and impacts your contribution to society.  Commit today to getting one one of our Maximized Living makeover workshops, and watch the pounds fall of tommorrow.