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An Even Stronger Core

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https://www.youtube.com/watch?v=lh6geUNq3CM
Mountain Climbers

How would you rate your core game? If you have ever done an online workout chances are that you have done a lot of mountain climbers, but not everyone even knows it’s  primarily a core exercise. So are you getting that fantastic core engagement you have always wanted or do you just run out of air? Done right, mountain climbers primarily focus the core and shoulders and create the much needed strength for rock climbing, weightlifting just to name a few.

Now if you just want to flail around by no means am I here to stop you (especially since I make my living off sports injuries), but since we can all use a stronger core here are the common mistakes to watch out for:

  1. Start your climbers off with a solid plank. Sticking your butt up is a big mistake, so if you forget everything else int he heat of the moment, just remember: You are a straight line from feet to head.
  2. Keep that core tight, but don’t hold your breath. Using your diaphragm to breath is core 101, so check out our Deadbug post if you are unsure how to do this.
  3. Pay attention to your shoulders by keeping them tight and over your hands. This can be the hardest bit for some, so try to minimize shoulder movement. 

If you do these regularly you will be creating a healthy, functional base that will take your core game to a whole different level, not to mention create much needed shoulder stability. If you still feel that you aren’t engaging, try going back to basics with a plank and slowly challenge it with movement. 

The Complete Deadbug Guide

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https://www.youtube.com/watch?v=oXPdk1vfn4A

Most of the people coming through the office get this wonderful exercise yet so often I see it done wrong at gyms and fitness studios.  The dead bug is one of the best core exercises because it teaches the most important lesson about proper core engagement:  how to keep your spine stable as your limbs are moving. In other words, if you want to be able to transfer the energy from your feet into your hands when throwing a punch or a ball or swinging a bat, then proper core exercises are for you.

Before I go into any details about the exercise I need to say something you are inevitably going to ignore: Don’t stop breathing! If you’re holding your diaphragm tight while doing this exercise guess what you’re using… your diaphragm, silly! And that’s not even the best way to train the diaphragm so don’t do it.

The Technique

Alright let’s get into it. Start by lying down on your back and bracing your core tight. Really tight. Really, really tight because that’s the whole point of the exercise. Now check in with yourself and see if you’re still breathing from the diaphragm, if you are – good, you’re ready for the next step. Lift your arms in front of your shoulders and your knees in front of your hips. Is that belly still tight? Good.  Now as you gently exhale send your opposite arm away from your body and on your inhale bring them back to where they were. You  should be back at the dead bug position before you do the other side. Now send the other arm and leg away from the body and repeat about 6 times, take a 1 second break and gently building up to more reps.

The Theory Behind it

The reason this exercise is so wonderful is that it teaches you how to control that bubble inside you. What bubble you ask? If you look at the picture of the skeleton you can clearly see how the core is a bubble. It has the side walls which are formed by your abs and back muscles and the tip and bottom are your diaphragm and pelvic floor respectively. Actions like arching our back (second image from the left) too much can “distort” the bubble preventing us from engaging our core properly, so always keep that bubble tight.

To properly maintain that  bubble, you have to keep your pelvis neutral and your low back flat on the floor when you do this exercise. I put together a few pictures to help illustrate this point and show some common mistakes people do when they think they’re getting their best core engagement, but in fact are leaking tons of energy out of their system. You must feel in control of your movement and not just tagging along for the ride. Notice that my belly is flat and not bunched up, which is the other very common mistake and means that you are not using your deeper muscles.

Alright, feeling like you learned a bunch? Good! While there is more to a good, healthy and efficient core, this is everything we at Onsight feel you need to know to get the most out of your deadbug exercise. Still feel like you are missing that feeling of a strong and stable center, why not sign up for an exam with one of our doctors to see what you may be missing. 

 

Keep up the social distancing

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It’s been 1 week since Onsight closed on March 16, a day ahead of the City’s and County’s shelter in place ordinances. We know it’s been difficult on everyone, but we extend extra support and gratitude for those in the healthcare community who are taking care of the sick and most vulnerable people. As chiropractors, we normally work with a healthy and active population during their times of injury and physical discomfort. For now, we feel that the best way to serve our community is by joining all of you in staying at home to halt the community spread of the Coronavirus. As soon as we begin to see the plateau of the disease curve, only then will we first open up our doors to urgent patient visits. We have elevated our standard office hygiene and disinfecting protocols to match the current need. We will let you know as soon as we’re ready to resume caring for you. Stay well, get fresh air and exercise daily, and keep your 6-foot distance from others for now.

Much love,
Dr. Johanna Lelke, owner

Top 3 movements for rotator cuff injuries

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Rotator cuff tears* are unique to the individual. Most of the time, imaging is not required since it will not change the approach to treatment. Figuring out what arm motions or directions you can perform without pain is usually the first step to rehab the shoulder. These three movements are ones that I will continuously reintroduce to patients as they heal because they are integral to strengthening and aligning the shoulder joint.

These exercises are demonstrated and listed in order from most likely able to perform after injury to ones that might need some time to “unlock.” 1. External rotation: Isometric → Banded 2. Low Row: Bodyweight (TRX or Ring rows) → Resistance Band → Weights 3. Hanging from a bar: Banded Hold → Supported Hang → Static Hang

* It is advised to have your injury evaluated by a professional to find out the severity of the problem. Only perform these movements if there is no pinching pain during these exercises. Another red flag is your shoulder throbbing or being noticeably more sore after the exercise. Some soreness is okay to work through but this should NOT increase your pain after performing.

Contact DrEspinoza@onsightchiro.com with questions.
This video: https://youtu.be/hFOzq8hNzeI

Say No! to Tech Neck

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Click to View this Video

Spending a lot of time in front of the computer? Aren’t we all and chances are you take small breaks like me just to look at your phone. Well there is a realistic chance that just like many of us you have begun to develop forward head posture or as we call it in the industry – tech neck. 

Tech neck is horrible for so many reasons: It can create headaches, makes you look unattractive (don’t believe me stick your chin out and look in the mirror) and can even result in jaw pain. Fret not because Onsight has a couple of exercises to help you out on YouTube.

  1. Chin retractions: This one is as simple as pulling in your chin as far back as you can while looking straight forward. Do these while driving your car by pushing back against the headrest and do as many as you can. 
  2. Deep neck flexor training: Lying on your back, bring your chin in and pretend like you are scraping your chest with your chin. Make sure your shoulders stay down for the entire duration of the exercise. This one is more advanced and can leave you sore so stick to about 10 reps.

Contact Dr. Nick Predtechensky if you have questions or comments: DrNick@onsightchiro.com

21-Day Purification Cleanse

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20% off during February from Onsight, guidance from Dr. Johanna Lelke

Learn about the Standard Process 21-day Purification Cleanse

What people say about THIS 21-day cleanse:           

“I feel awesome. I have so much energy and I am the leanest I’ve been in 5 years; at least strongest and body fat percentage. This is a BIG deal. I don’t have the healthiest genes coming into 25 years of type 1 diabetes and just over 2 years with a low thyroid. Weight comes off like molasses, and after doing this program, it seems easy. I better be careful, I am going to be jinxed for saying that!” -Kelly Schmidt, RD (read her blog)

“I quite honestly didn’t know how I was going to be able to survive 11 days without protein, but I did it. The protein that was found in the powder was enough to get me through my 6+ hour college classes, work days, and workouts daily. With setting my mentality  was able to get through the program with no problems or complaints, just some willpower.” -Dr. John Beretta

“My husband, an endurance athlete, and I have done this cleanse three times together. It helps when you’re on the same meal routine as your spouse! Confession, we’ve given ourselves small leniencies like allowing for a daily tea or coffee. We’ve always felt enormously lighter (shedding a few pounds each) and more energetic during the cleanse. Afterward, we’re primed to eat even more mindfully. It takes 3 weeks to form a habit, right?!” – Dr. Johanna Lelke

“The 21-day Standard Process Purification Program isn’t just a cleanse diet. It’s a structured program that brings healthy lifestyle habits into focus. It’s designed to purify, nourish and help patients maintain a healthy body weight by eating whole foods, exercising, drinking nutritious shakes and taking supplements made with whole food and other ingredients. The menu includes a varied abundance of fresh vegetables and fruits for the first 10 days, with select proteins added on day 11. The supplements support the body’s ability to remove naturally occurring toxins. This promotes a state that allows for toxin release.” -Standard Process

Want to get started? Email Health@Onsightchiro.com to purchase.

Explicit cleanse directions will be sent to each customer, or upon request, by Dr. Johanna. Guidelines and recipes are also found in the purification guide, and when you sign up for the online challenge at www.standardprocess.com/challenge. Please email DrJohanna@Onsightchiro.com with any questions or concerns before deciding to do the cleanse yourself this winter.

Standard Process (SP) items to purchase per person (all are vegetarian and gluten-free):

1. SP 21-day purification program guide
2. 2 containers of SP Complete Vanilla or SP Complete Dairy Free protein powder
3. 1 bottle SP Cleanse capsule supplements (150 caps)
4. 2 bottles Whole Food Fiber (7oz bottles)
5. 1 bottle SP Green Food (150 caps)

For our February sale, Onsight customers receive a 20% promotional discount* on the SP 21-day cleanse: $210 per person [instead of $262.50] + tax and $13 shipping or free in-office pick-up.

*Our rates are much lower than on Amazon because Dr. Johanna is a medical professional distributor with SP. Standard Process’ and MediHerb’s entire line of 360+ supplements are always discounted by 10% for Onsight customers.

Eddie’s top 3 movements for stopping back pain

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click to visit our instagram page for the video!

McKenzie Press up for pain:

-Place arms under shoulders and press up to your level of comfort
– Aim to fully straighten arms but only press up to your comfort level, propping up to forearms is a safer alternative
– 10-20 reps or 2 minute hold
– Breathe out completely before coming back down 
*** It is okay to feel some discomfort while you are performing this but it should decrease the more you hold or perform this movement.  

Bird-Dog for stability: 

– Hands and knees are directly under shoulders / hips
– Perform a “cat/camel” to find neutral spine 
– Start with raising one limb at a time, progress to opposite arm/leg
– Spine should not move, only limbs 
– Attempt to hold each pose for 5 seconds/ 10 reps

Hip hinge to restore motion: 

– Therapeutic when repeated
– Use a golf club, broom, or dowel to ensure neutral spine 
– After 8-12 reps, switch to picking something up to load the spine
– Perform another 8-12 reps w/ weight remember to brace the core by holding a big breath (back pack, laundry detergent, car battery are great alternatives to a kettle bell) 

July Massages $10 off!

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Enjoy relief for your aching muscles EVEN MORE with a $10 discount all month

We are proud to offer our highly skilled massage therapy sessions at a discount if you book between July 1 and July 31, 2019. Certified Massage Therapist Amanda Upchurch has availability each Wednesday, Thursday, Friday, Saturday and Sunday. Check her online calendar and book your massage today! At these discounted rates, spots will fill up fast:

1-hour massage $90
90-min. massage $130
90-min. Aromatherapy massage $140
2-hour massage $170

Looking for a little something extra?

Free Wednesday Night Runs

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Our group run is coached by Karina JP and is welcome to anyone. Fast or slow, long distance or short distance, you are definitely welcome to join us! No matter your distance preference, experience and/or fitness level, we put this group together to promote fitness, a healthier and more active lifestyle and to strengthen our community bond. This fun group run is also a great way to meet other local runners or like-minded individuals!


We meet every Wednesday at 5:45pm and launch at 6pm from the Onsight/PacWest office. We run anywhere from around the Aquatic Park to over the bridge and along the SF Bay Trail or even just around the block. 
Don’t get FOMO and join us on a fun yet rewarding adventure!

Questions? Email karina@pacwestendurance.com