Chiro Health Connection
1. Restless Leg Syndrome and Chiropractic
Restless leg syndrome (RLS) can be a very tiring and nagging condition. Many chiropractors can be very helpful with RLS. The exact cause of this syndrome has not been established, which can be very frustrating for the person that is living with RLS. Here are a few ways in which chiropractors can help provide some relief:
Many chiropractors believe that there is some correlation between pelvic or lumbar instability and the effect it can make, possibly leading to some of the symptoms of RLS. By receiving an adjustment in this area, some relief may be seen. Along with the manipulations, the DC will also provide, stretches and strengthening exercises for the pelvic region. One suggestion was to do calf raises 5-6 times per day for 30 seconds to a minute. Doing these will help with blood flow and will also strengthen the muscles providing better circulation. Another suggestion that has shown to help some patients is taking magnesium. Magnesium is a natural mineral that plays a role in the body's ability to regulate muscle and nerve function. Patients with this mineral deficiency can experience muscle cramps, nerve impulses and muscle contractions. There has also been a new theory that shows patients are deficient in iron. It has been recommended to take a daily iron supplement along with 100 mg of vitamin C. These need to be taken on an empty stomach for best results. Other tentative suggestions have been warm/cold baths, electrical nerve stimulation and oral magnesium. For best results with proper doses, consult your local physician.
2. Home Care After Chiropractic Treatment
In order to establish longer lasting results after your treatment, it is imperative to strengthen and stabilize your spine and the muscles that give support. If one is new to this idea, less is m0re when you are beginning this program. Here are a few ideas for different regions of the body:
Exercises and stretches
1. Glute raise/donkey kick
(click on link, and a picture will pop up of the exercise)
-kneel on hands and knees, take one leg and extend it back, make sure as you bringing the leg down to focus on contracting the glutes and do this in a slow, controlled motion.
10 reps on each side, repeat 2-3 x’s/day
other option is to do this standing:
2. plie squats
-legs a little wider than hip width apart. Do this in a controlled and slow movement. Squat down and on the way back up make sure to contract inner thighs/adductors.
-additional movement is when you come up, you can slowly raise your left leg and then your right leg out to the side, in order to target the glute medius. Stop this movement if you feel any aggravation in the hip joint.
15 reps, 2-3x’s/day
3. Glute bridges
The key to these are to not go up to full extension. You will lay on your back and raise your hips up to about half way. If you feel your hip flexors tighten or engage in the movement than you are going up to far. At the top of the bridge, make sure to point your toes up, and these will fully engage your gluteus muscles. Do 10 reps, for 3 sets.
4. ball squeeze
Take a ball in between the knees and keep hips and knees bent. Slightly raise and lower your legs while squeezing the ball in between the legs. 10 reps, 3 sets/day
planks onto elbows and back up., 10 reps/4 sets per day.
For this make sure to contract the core the whole time and keep back as straight as possible. Up/down is one rep.
6. Sleep support-
try sleeping with a pillow in between the knees or under the knees depending on if laying on your back or laying on your side. Good neck support, and try to resist from sitting too long in certain positions during the day
7. delt flys
take arms out wide and slightly bend the elbow as you pull your arms back. When doing this make sure to squeeze muscles as much as possible, hold back for about 3 seconds and return to the front Do this 10 reps/3 sets /day
This is essentially the same movement as the flys, only the elbows are fully bent and brought in directly next to your sides. When you are doing this movement you want to really feel this in between your shoulder blades. 10reps/3 sets/day
-piriformis stretch, hold 10 seconds on, repeat 3 times
-quad stretch, either on the ground or standing and holding onto a chair or wall 10 seconds on, repeat 3 times
-quadratus lumborum stretch
chest opening stretch- go to a doorway and hold with one arm. Stretch your chest as open/wide as you can get. You can move your arm up and down to hit different parts of the pec muscles. Hold for 20 seconds at each position you stretch. Repeat 2x’s/day.
Finally, find a foam roller at Wal Mart in the fitness aisle (about $20) and roll out the areas in the legs, hips and back that feel tender or tight. When finding a trigger point or tender spot, roll continuously in that area until the pain subsides. Use the tennis ball under the base of the skull and hold at tender points until points become less tender. You can use heat before and after all stretches.