chiropractor in Frederick: January 2013

Sunday, January 13, 2013

Start the Year Off Safe!

With the New Year set to begin, everyone will be making promises to get in shape this year. When you arrive at the gym, it'll take you about 10 seconds to look around and find someone performing an exercise incorrectly. Fortunately, this doesn't have to be you. Before worrying about how much weight you can lift or how long you can go on the elliptical, make sure that your technique for each exercise is spot on. If you use sloppy form, the chances for injury increases exponentially because you are not allowing your body to have the proper mechanical advantage over the weight or machine that you are utilizing. Starting with this week’s blog, we will be shining the spotlight on various exercises and the common errors that should be avoided when performing them.

This week’s exercise is the close grip upright row.

This exercise is typically done using a barbell, a cambered bar, or even a cable apparatus. The exercise begins with a closer than shoulder width overhand grip. Utilizing the deltoid (shoulder) muscles and the upper trapezius muscles, the weight is often pulled upward towards the chin with the elbows finishing pointed upwards. However, performing this exercise this way can cause many shoulder and wrist injuries. Typically, the hand placement and finishing position place a large amount of stress on the rotator cuff muscles and tendons of the shoulders by impinging (pinching) them within the shoulder joint.

A Better Alternative

A better alternative to this exercise is performing it with a wide overhand grip using a cambered bar or dumbbells. Keeping the forearms pointed down throughout the movement; raise the weight until the elbows are parallel with the floor. This prevents the impingement portion of the exercise by not compromising the shoulder joint and allowing the larger and stronger deltoid and trapezius muscles to perform the exercise.

If you have more questions about to get in shape fast, contact us at 301-624-0024 or sign-up at www.ValleyChiropracticRehab.com for a free consultation!

Valley Chiropractic maintains an active presence on many popular search and social media websites. Select your favorite website below to stay connected or review us.

Valley Chiropractic

4 S. McCain Dr., #8

Frederick, MD 21703

301-624-0024

www.valleychiropracticrehab.com

Thursday, January 10, 2013

Meet the Official Team Chiropractors and Recovery Specialists of the Chesapeake Bowl '12

Dr. John Rosa and Dr. Rick Rosa were the official team Chiropractors and Recovery Specialists for the recent 3rd Annual Chesapeake Bowl FootballGame. The game was held immediately after Christmas on Saturday, December 29^th. The Chesapeake Bowl brings together all of the Gateway Seniors, which are the top recruited high school athletes in the Northeast. The regions represented at this year’s Chesapeake Bowl included Washington D.C., Virginia, Maryland, New Jersey, Pennsylvania, Delaware and West Virginia. All student athlete participants are fall 2013, 2014 and 2015 prospects for collegiate league football.

In order to prepare for the game, the area’s leading high school athletes are trained by both collegiate and NFL level players at the Chesapeake Bowl Selection Camp. After camp, only the most selective athletes are invited to play in the bowl.

Peter Rosa, class of 2014 was one of those athletes. Peter who is also the son of Dr. John Rosa is featured here (below) along with his Father and Uncle Dr. Rick Rosa at the Chesapeake Bowl game, this past December. Peter is kicker at St. John’s College High School and is a highly sought out recruit for many of the country’s leading universities.

During the game both Dr. John and Dr. Rick Rosa ensure athletes maintain proper recovery, hydration and health.

But football is not the only sport where you will find the duo exhibiting sports recovery expertise, they have served as sports recovery specialist for a number of leagues including mixed martial arts, boxing, basketball, football, pro cycling and more. In fact, Dr. Rick Rosa travels the United States and the world to help athletes. Recently Dr. Rick Rosa served as the official cut-man, chiropractor and recovery specialist for the World Heavyweight Championship in Berne, Switzerland. Dr. Rick Rosa is also facilitating sports rehabilitation and recovery for the Pro Cycling team, Champion Systems, mid January 2013.

The doctors lead a 12 clinic chiropractic, physical therapy and sport rehabilitation medical group, which is comprised of 16 licensed Chiropractors with physical therapy privileges, serving the DC/MD/VA metropolitan area called Accessible Beltway Clinics. The Doctors of Chiropractic atAccessible Beltway Clinics are elite in their profession, and have been the exclusive and/or preferred chiropractors for professional and Olympic level athletes and athletic teams, including Team Colavita Cycling, Team Lloyd Irvin Mixed Martial Arts, Team Champion Systems Pro Cycling, the Washington Wizards and more.

To learn more about Accessible Beltway Clinics and RecoveryDoc, please visit:

www.abcclinics.com

www.recoverydoc.net

YouTube

Sunday, January 6, 2013

Get Rid of the Visceral Fat!

Have you been walking down the street lately and noticed a man’s belly pushing out excessively from underneath his coat? More than likely, this man is suffering from a large build-up of visceral fat throughout his abdominal area. What is visceral fat you ask? Visceral fat is the type of fat that builds up and wraps around your organs including your heart, kidneys, liver, and pancreas. This is a very dangerous fat because it can release inflammatory chemicals that can cause a variety of serious health problems and complications. In comparison, there is also subcutaneous fat which builds up under the skin primarily and causes general, cosmetic issues in a person’s body. Of the two, visceral fat is definitely more dangerous.

So how do you rid your body of this visceral fat?

Along with proper diet and exercise, there are several things you can try to help target visceral fat. First, try and avoid sugar, specifically fructose, if possible. Most people think that fruit juices are healthy because they contain healthy words like apple, grape, etc. In the raw form of actual fruits, yes, fructose can be healthy and beneficial. But, when it comes to most fruit juices, sugar or high-fructose corn syrup is often added to the drink which creates dietary problems causing an increase in the amount of sugar that enters our body unnaturally. This can lead to an increase in visceral fat.

Another dietary change that you can make is the consumption of whole grain complex carbohydrates.

Whole grains help you feel fuller longer because they take longer for the body to fully digest. This helps us to avoid the cravings that we may have between meals in which we are more likely to indulge in unhealthy and unsatisfying fast food. Also, since the whole grains take longer to digest, this allows your body to have a constant flow of nutrients, preventing sharp drops in blood glucose levels.

Along with dietary changes, there is a need for increased physical activity.

Even if you can commit 30 minutes a day to an activity you enjoy, it is a good starting point. Eventually, you should incorporate exercises that will challenge your cardiovascular fitness such as treadmills, ellipticals, and recumbent bikes. A great way to really target the visceral fat burning process is to incorporate interval training into your cardiovascular workouts. This type of training utilizes short, intense bouts of training with a short to medium bout of recovery followed by an intense bout again. This process is repeated for a specific time frame and helps your body to continue to burn fat even after you leave the gym for the day.

If you have more questions about getting rid of viseral fat, contact us at 301-624-0024 or sign-up at www.ValleyChiropracticRehab.com for a free consultation!