Exercise Archives - Live Well Chiropractic Center

October 18, 2021

By Dr. Kim Wermert Exercises

Simple Stretches To Prevent Back Pain

According to the U.S. Government’s National Center for Biotechnology Information, nearly 80 percent of people will deal with back pain at some point in their lives. Whether in a debilitating form or as an annoyance, back pain can often stop us in our tracks and make even common movements difficult.

The back’s musculoskeletal system is made up of bones, muscles, tendons, ligaments, and other connective tissues that provide form, support and stability to our bodies. And to keep this complex system functional, we need to exercise it. So while it may seem counter-intuitive to exercise a sore back, it is actually key to helping it heal and prevent pain from beginning — with your physician’s approval. Here are a few simple stretches to keep your back in great shape.

Arm Raises

Before you get out of bed in the morning, raise your arms slowly above your head and you take a few deep breaths.

Toe Touches

Once you sit up in bed and move your legs to the floor, bend over and touch your toes, then raise your hands above your head.

Trunk Rotations

The trunk rotation stretch can help relieve tension in your lower back. It also works your core muscles, including your abdominals, back muscles, and the muscles around your pelvis.

Lie on your back and bring your knees up toward your chest so your body is positioned as if you’re sitting in a chair. Fully extend your arms out to the sides, with your palms face-down on the floor. Keeping your knees together and hands on the floor, gently roll both bent knees over to your right side and hold for 15–20 seconds.

Return to the starting position and repeat step three on your left side, again holding for 15–20 seconds. Repeat five to 10 times on each side.

Pelvic Tilt

The pelvic tilt exercise is a simple yet effective way to release tight back muscles and maintain their flexibility.

Lie on your back with knees bent, feet flat and arms by your sides. The natural curvature of your spine will lift your lower back slightly off the floor.

Push your pelvis slightly up toward the ceiling (your pelvis should not leave the floor) while tightening your abdominal and buttock muscles. In doing so, you should feel your lower back pressing into the floor. Hold for five to 10 seconds, then relax. Work your way up to doing 10 of these per day.

Are you experiencing lower back pain? Consider comprehensive chiropractic care with Dr. Kimberly Muhlenkamp-Wermert at Live Well Chiropractic Center. We help treat and prevent pain and injury with non-invasive healthcare services and a focus on nutrition, exercise and spinal health. Schedule your appointment with Dr. Kim today by calling 513-285-7482 or emailing info@livewellcc.com. Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates and tips!

How Chiropractic Care Can Help The Healing of Bone Fractures As We Age

January 30, 2021

By Dr. Kim Wermert Elder Individuals

How Chiropractic Care Can Help The Healing of Bone Fractures As We Age

The old saying, “an ounce of prevention is worth a pound of cure,” is relevant when it comes to broken bones and healing – especially as we age.

A broken bone doesn’t heal as quickly when we are 50 as it did when we were 20. This is because of age, but also because of the physical changes that affect the skeletal system, such as osteoarthritis or osteoporosis.

Patients with osteoporosis are often more prone to fractures of the hip, spine and wrist. According to the American Chiropractic Association, “half of all women and a quarter of men older than 50 will break a bone due to osteoporosis.”

Lifestyle choices, such as inactivity, smoking, using alcohol in excess or a poor diet, also contributes to the risk of osteoporosis. Chiropractic care can help patients alter those life habits and improve chances for a better healing outcome after a fracture.

Aging also impacts the immune system and can disrupt the body’s normal inflammatory response to healing. This means an elderly person who falls could have a more serious bone fracture, such as a broken hip.

How Chiropractic Care Helps With The Healing Process

Chiropractic care can help as you heal and recover from a bone fracture. As chiropractors, we evaluate and test a patient’s bone density, and create an individualized plan to help regain and maintain optimal bone strength.

Manipulation treatments (also known as adjustments), along with rehabilitation, relaxation techniques, and nutritional and dietary supplement counseling are some common techniques used to help our patients heal faster and their body and bones become stronger.

Our focus is to help you and your broken bone heal well through increased mobility and range of motion.

Not only can these treatments help in your recovery – they are preventive in nature by strengthening your muscles, reducing stiffness, improving nutrition and reducing pain. Other benefits to chiropractic care after a bone fracture are:

Reducing risk of future fractures
Increased strength, balance, agility and flexibility

Women Have Their Own Unique Considerations

Women are more prone to losing bone density and strength that can factor into an increased risk for a bone fracture. This is especially true after a woman goes through menopause. Chiropractic manipulation, corrective exercise, and nutritional counseling help a woman’s body function and heal better. This helps the healing process after breaking a bone, but also serves as a preventive measure for later in life.

After The Fracture …

At Live Well Chiropractic Center, we help you heal from a fracture by relieving your pain, stabilizing your spine and joints, and creating a personalized wellness program. We are committed to keeping you healthy and your body stronger. With regular maintenance and adjustments, you will be at a lower risk for fractures. Contact us at 513-285-7482 to schedule an appointment. For more tips and our latest updates, be sure to check us out on Facebook, Twitter and LinkedIn.

Managing Knee Pain With Non-Invasive Treatment

August 18, 2020

By Dr. Kim Wermert Physio, Therapy

Managing Knee Pain With Non-Invasive Treatment

Whether it pops when you bend it or there’s a persistent ache or stinging, dealing with knee pain is difficult. Knee pain impacts millions of people, whether it’s caused by a minor or serious injury, aging, arthritis or other medical issues. Left untreated, knee pain and injuries limit mobility and impact daily activities including walking, climbing stairs, getting out of bed in the morning and even using the restroom.

Types of Knee Pain

Knee pain falls into one of two categories: acute or chronic. Acute knee pain often occurs when tendons are injured, causing swelling and limiting range of motion. Left untreated, this can lead to a serious injury such as a tear or ruptured tendon.

Chronic pain is caused when joints and cartilage wear down, resulting in steady, regular pain as joints rub directly against each other. Often this is due to arthritis or osteoporosis, a bone disease. Other causes of chronic knee pain include degenerative joint disorders, which cause joints to quickly wear down.

Common Causes of Chronic Knee Pain

The knee is comprised of interconnected tendons, ligaments and cartilage, which can wear down over time. Because the knee is a major weight-bearing joint, any increased stress can lead to inflammation, chronic pain and/or injury if left untreated. Knee pain can take a variety of forms. If your knees lock or click when you bend them, you have difficulty with your knee’s range of motion, or experience swelling, numbness or discoloration, it’s a sign that something’s wrong.

One of the most common causes of knee pain is bursitis, which affects people who spend a lot of time on their feet. Like our shoulders and other joints, our knees have fluid-filled sacs called bursae that cushion the outside of the joint. Bursitis is caused when these sacs swell or become inflamed.

Other common causes include fractures, bacterial infections, and uric acid build-up, which occurs when uric acid crystals build up in the joints and cause inflammation.

How Chiropractic Treatment Can Help

Luckily, these problems can be treated with non-invasive chiropractic treatment. Not only can an experienced chiropractor provide physical therapy along with knee and hip manipulation that can help reduce pain and inflammation, but she can also help reduce stress on your knees with spinal adjustments.

Whether you’re dealing with acute or chronic knee pain, Dr. Kimberly Muhlenkamp-Wermert of Live Well Chiropractic Center can help you understand the underlying causes of knee pain, and reduce inflammation with a customized treatment plan so you can start enjoying a pain-free, active lifestyle again. Contact us today to schedule an appointment, and be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

May 19, 2020

By Dr. Kim Wermert Exercises, Work Injury

8 Ways To Workout At Home

Ohio gyms and workout centers have opened, but not everyone feels comfortable going at this point in the pandemic, including those of us with certain diseases and conditions. It’s still important to exercise while we’re staying at home more, so here are 8 ideas for how to get in your workout at home. Be sure to check with your physician before beginning any new exercise plan.

Homemade Gym Equipment

Think you can’t work out if you don’t have a home gym? Think again! Many everyday items can be repurposed into equipment. A sturdy stepstool or bottom stair can make a great jump-up box perfect for working out your lower body. Just be sure to move it into a large, open area to avoid injuries if you fall.

Miss working out with free weights? Make your own by using old milk or soda containers filled with water or sand. Miss the treadmill or cardio course? Go old-school and do jumping jacks or jog in place while you’re waiting on dinner to cook or watching TV.

Working Out With Videos

YouTube is a fantastic resource for in-home workout courses. Try this video that uses your body weight as the primary exercise tool. You can also try this video for 10 exercises you can do with only a chair.

Speaking of chairs, many of us want to exercise, but we also don’t want to leave our chair. We get it. Check out this video to get your workout in while you sit. No excuses!

Workout As A Family

One fun way to workout with your family is by playing games together. Check out our blog, 6 Ideas For Family Game Night for the tips. These wholesome games will have your whole family laughing while they work up a sweat!

Try hosting a family Olympics by making a homemade obstacle course and take turns competing to see who can finish it first, or with the most flourish. Use pillows and cushions to create a course for running and jumping. Add in a blanket that your family has to crab walk over or crawl under for a little extra difficulty.

At Live Well Chiropractic Center, your health and wellness are important to us. Dr. Kimberly Muhlenkamp-Wermert and her team are experienced in working with athletes and other physically active people to help them achieve their goals. To schedule an appointment, email us at info@livewellcc.com or call at 513-285-7682. Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

Keeping Your Mind And Body Active At Home

April 17, 2020

By Dr. Kim Wermert Exercises

Keeping Your Mind And Body Active At Home

As our new normal of social distancing lingers on, it’s easy to become stressed or obsessed with the news. While it’s important to stay informed, it’s more important than ever to find ways to entertain, educate and inspire ourselves and our families. We’ve posted another blog with ideas for at-home fun and games, and below is a list of resources that will stimulate your body and mind to help you escape the pull of the television.

Workout At Home

While we may not be able to go out as much, it’s important to stay active. Whether you’re taking a walk most evenings or having fun in your backyard, getting those feel-good endorphins from a workout definitely helps reduce stress. The YMCA has posted a series of home workouts ranging from strength training to cardio to yoga. Also, trainer Lita Lewis posted a free 30-minute HIIT video for those looking for a high-intensity workout, and Anna Renderer’s family fun cardio workout is a great way for the whole family to get moving inside.

Art Adventures

Just because the museums have closed and theaters are dark doesn’t mean your inner artist has to take a pause. In fact, artists are stepping up with the power of the internet to let our creative spirit flow. The Metropolitan Opera is streaming an encore performance at 7:30 p.m. featuring operas including Carmen, Cosi Fan Tutti, Aida and many more. Google Arts & Culture’s collection will take you on a virtual tour of 12 famous museums including the Guggenheim in New York, the National Gallery of Art in Washington and even Paris’ Musée d’Orsay. Want an active art experience? Check out the Kennedy Center Education Artist-in-Residence Mo Willems’ streaming collection, where you can doodle along with Mo and create your own works of art.

Learn At Home

We get it. It’s easy to plant yourself in front of the television and binge the saga of the Tiger King or the Harry Potter movies. While you should take time to entertain yourself, every now and then put down the remote and take your mind on a journey as well. Escape into new adventures with 1,000 free audiobooks or 800 free eBooks. You’ll find adventures for all ages and interests on these sites. Planning for a dream vacation when the crisis is over? These nine websites offer free language lessons for learners of all ages.

And for those of us taking on the role of teachers, there are plenty of online resources for you, too. Our public library has created several resources to help parents with their students’ education. These include online storytimes from librarians, Great Parks nature programs, local artists leading lessons and more. It also continues to offer Homework Help Now service. This connects a student with a tutor in a wide range of subjects from K-college from 2 p.m-11 p.m. daily.

The library also offers many databases to let you learn something new. Have you wanted to learn to knit? Learn a new craft from Creative Bug. What to know about your family history? Ancestry.com is available from your home for free via the library.

And when you need a few moments of quiet time for a work meeting or to simply enjoy a cup of coffee, Disney and Crayola have free printable pages for your children to color.

Living Well

At Live Well Chiropractic Center, we have temporarily reduced our hours, but remain open to treat our patients. Using CDC guidance to ensure your safety, Dr. Kimberly Muhlenkamp-Wermert and our team offer a full suite of chiropractic care, orthotics and corrective exercise for your entire family to feel its best. Give us a call at 513-285-7482 to find out how we can help today! Be sure to check us out on Facebook, Twitter or LinkedIn for our latest updates and tips!

December 22, 2018

By Dr. Kim Wermert Exercises, Sporting

Eight Health Tips to Start Your Year Off Right

Our mission at Live Well Chiropractic Center is to keep you healthy. Unfortunately, this time of year is particularly hard on our bodies because of the weather, the germs circulating around, and the innate desire in all of us to hunker down, eat lots of comfort foods and stay inside where it’s nice and warm.

Part of maintaining a healthy lifestyle, though, is taking care of yourself and not always giving in to those temptations which can cause you to forgo exercise, healthy eating and other healthy habits. Plus, the sooner you adopt healthy habits, the easier it will be to keep up these lifestyle changes all year long. Even though we can’t be with you every second of every day, what we can do is share our best tips for keeping yourself healthy in between visits.

1. Visit Your Chiropractor With regular chiropractic visits, we can help your body remain in proper alignment, which gives your body its maximum potential to heal itself.

2. Exercise It’s difficult to get up and moving when the weather is cold and your motivation is low. However, according to the Mayo Clinic, exercise not only helps control your weight, but it can also keep you healthy, act as a mood, libido and energy booster, help you sleep better and it’s fun. If you are stuck for a place to exercise, check out these great indoor walking spots.

3. Get Plenty of Sleep Sleep is crucial for good health. Aim to get at least seven to nine hours of sleep a night to ensure better physical and mental health and a better quality of life.

4. Hydrate Experts recommend you drink at least eight cups of water a day. If you have a tough time drinking water, try having a glass when you first wake up, right before you go to bed and before each meal. It can also help to have water with you at all times. If you don’t like the taste, add lemon, cucumber, orange or lime slices. Adding whole or sliced berries also makes for a great tasting glass of water!

5. Eat Your Fruits and Vegetables Experts recommend eating at least five servings of fruits and vegetables a day for optimum health. Sneak spinach into your smoothies, snack on a banana with peanut butter or turn a side salad into a main meal with or without a lean protein on top.

6. Wash Your Hands Hand washing is the number one way to avoid getting sick and spreading germs to others. Remember to wash your hands before you eat, after you go to the bathroom and after you come into contact with other sick people or heavily-populated areas where germs thrive (public transportation, gyms, shopping centers, credit card machines, etc.).

7. Practice Mindfulness Mindfulness is an overarching practice that extends to every part of your well-being. You can do this in the form of meditation, setting aside quiet time, turning off all electronics, spending time in nature or practicing deep breathing.

8. Socialize Being around friends and family in a social setting gives your brain and body a healthy boost and lowers your risk of diseases such as dementia. Enjoy a physical activity or share a healthy meal with someone else and double up on your healthy activities for added benefit.

For more in-person healthy living tips, visit us at Live Well Chiropractic Center. With chiropractic care from our clinic, you can expect to live your healthiest life, no matter the season. Call us today at 513-285-7482 or email info@livewellcc.com to schedule your consultation to learn more about the health benefits of our brand of chiropractic care.

Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates!

December 20, 2018

By Dr. Kim Wermert Exercises, Sporting

6 Spots for an Excellent Indoor Walking Workout

Winter weather makes things harder on us all. From catching colds to getting stuck in bad-weather traffic, and from the seasonal blahs to dry skin, living through a Midwest winter can be difficult. One of the best things you can do for yourself though is to go for a walk.

Walking (like most exercise) reduces your risk of depression, releases those feel-good endorphins, keeps you from gaining weight, improves your brain function and helps you feel more awake, among other positive changes.

The irony is, even if you want to walk to boost your spirits and get in some exercise, the temperatures can make it more difficult to be outside. If it’s too cold to exercise outside and you don’t own a treadmill, then what are your other options? It turns out, plenty! You can get in a good indoor walking workout right here in town – you just need to know where to look.

Where to Walk Indoors in the Winter

1. Kenwood Towne Centre “The Mall,” as it’s known to us locals, is open for walkers Monday through Saturday starting at 8 a.m. and 10 a.m. Sundays. Safe, warm, and comfortable, one lap around the entire mall (including all corridors) is 1.07 miles. Plus, think of all the additional calories you can burn people watching and window shopping as you walk.

2. Mason Community Center Not a member? Don’t worry, you can purchase a day pass that allows you to use all of the facilities in the center, including an indoor walking track.

3. Forest Fair Village (formerly Forest Fair Mall and Cincinnati Mills) Spacious (okay empty), quiet and well-maintained, you can walk (or even run) around its 1.5-million square feet of mostly abandoned space, save the few other walkers. One lap around both levels of the mall is 1.8 miles. Open at 6 a.m. Monday through Sunday.

4. Crossroads Community Church Oakley Walk the indoor walkway on the mezzanine level (there are a few steps). Ten laps equals a mile. Open at 6 a.m. Monday through Friday and 7 a.m. Saturday. Closed to walkers Sundays.

5. Tri-County Mall Walk around both the lower and upper levels of the mall and you’ll have logged your first mile. The mall is open at 6 a.m. Monday through Saturday and 7 a.m. Sunday.

6. Mayerson JCC Register online for a free guest pass and try out its three-lane, elevated, rubberized, 1/8 mile indoor elevated track with climate control. Open at 5:30 a.m. Monday through Friday and at 7 a.m. Saturday and Sunday.

At Live Well Chiropractic Center, we want you to make the most out of your winter workout—even if that means taking your workout inside. For a sports injury or a regular adjustment, we’d love to see you. Call us today at 513-285-7482 or email info@livewellcc.com to schedule your consultation and learn more about the health benefits of our brand of chiropractic care.

Be sure to check us out on Facebook, Twitter and LinkedIn for our latest updates!

December 5, 2018

By Dr. Kim Wermert Work Injury

4 Ways to Stay Injury-Free This Winter

Snow, ice, rain, sleet, hail — some climates see it all in winter (and some might see it all in a 24-hour period). While some of it can be pretty to look at, oftentimes that beauty comes with its own set of hazards, by way of icy walkways, snow shoveling, sports injuries, or car accidents. The good news is, with a little preparation and know-how, you can avoid serious injury for yourself or others this winter.

Tips for Preventing Winter Injury

1. Prevent an icy situation. The best way to keep from falling on the ice is to make sure there’s nothing slippery under your feet. Make sure to salt or use a de-icing solution on all your steps and walkways before the snow hits. If this isn’t possible and you find yourself needing to clear the snow or ice after the fact, make sure you have on boots with good tread and that you take short, careful steps or use available railings for balance while you put down the salt. Carry your cellphone as well, in case of emergency.

2. Slow down that shovel. Don’t let it fool you — shoveling snow is hard work. Not only are you lifting heavy snow off the ground with a shovel, but you’re also carrying those heavy loads off your walkways. Doing all this exercise in the freezing cold only makes the task more difficult. However, it’s better to go slowly and take breaks if necessary to avoid back strain or a twisted neck muscle. Rushing through the job only sets yourself up for injury. Make sure you are wearing boots with a heavy tread and warm clothing, including a hat and gloves and face protection, if necessary.

3. Recognize the need for speed. Slow speeds, that is. Weather-related accidents account for 1,235,000 vehicle crashes a year! To avoid adding to this statistic, take heed when driving in bad weather. Only drive if you absolutely have to, and pay attention to area road conditions and closures.

If you must get on the road, remember to dress appropriately, to warm your car up ahead of time, and to make sure to remove all snow and ice from all of your windows and wipers before heading onto the roads. Drive slowly and give yourself plenty of room and time to stop in case your car slides.

4. Exercise caution. If you want to get outside for some exercise — whether that’s going for a walk, a run, sled riding, or playing another outdoor game, you’ll need to take extra precautions in winter weather.

• Make sure you are well hydrated and that you have water on hand during your activity. Just because you’re cold doesn’t mean you’re not sweating.

• Use appropriate footwear for your activity, and double up on warm wool socks to keep from getting frostbite. The same goes for hats and gloves.

• If you’re already tired, skip the activity. The cold weather can take more out of you than you think, which can lead to injury or illness.

• Use the buddy system. Never venture out alone on a winter hike or decide to ice skate on a frozen pond without bringing someone with you. That way, there will always be someone to help or call emergency services, if necessary.

• Watch the weather reports. If more snow, ice, or rain is predicted, don’t risk getting stuck outside. Wait until weather conditions abate before resuming your outdoor activities.

At Live Well Chiropractic Center, we know sometimes injuries can be unavoidable. If you are dealing with pain or an injury, we can help, and with chiropractic care from our clinic, you can expect to feel better. Call us today at 513-285-7482 or email info@livewellcc.com to schedule a free, no-obligation consultation to learn more about the health benefits of our brand of chiropractic care.

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Tag: Exercise