Front Royal Chiropractor describes intermediate neck exercise

Posted on January 26, 2011 by admin1

Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.
chiropractor front royal Front Royal Chiropractor describes intermediate neck exercise
Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

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Chiropractor in Front Royal explains knee exercises for beginners.

Posted on January 19, 2011 by admin1

Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

chiropractor front royal Chiropractor in Front Royal explains knee exercises for beginners.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

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Chiropractic hip exercises for Front Royal

Posted on January 12, 2011 by admin1

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury
chiropractor front royal Chiropractic hip exercises for Front Royal
Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

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Front Royal Chiropractor shares ankle exercises for beginners.

Posted on January 7, 2011 by admin1

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

chiropractor front royal Front Royal Chiropractor shares ankle exercises for beginners.
Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

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Chiropractor Front Royal shares low back exercises for beginners.

Posted on October 22, 2010 by admin1

Here is a simple exercises that you can do at home with no equipment.

It works the multifidus, erector spinae, transverse abdominus, oblique muscles.

The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention


chiropractor front royal Chiropractor Front Royal shares low back exercises for beginners.

Begin lying on your back.

Extend arms above head flat on floor.

Activate core and lift knees above hips and maintain a 90/90 hip and knee position.

Activate core.

Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.

Pause momentarily.

Return to start position, alternating sides.

Core activation should be maintained throughout entire exercise.

Repeat for recommended repetitions and sets.


© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

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Chiropractor Front Royal shares shoulder exercises for beginners.

Posted on October 15, 2010 by admin1

Body: Here is a simple exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.

The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.

Repeat for prescribed repetitions and sets.

chiropractor front royal Chiropractor Front Royal shares shoulder exercises for beginners.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

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Chiropractor Front Royal shares intermediate level abdominal exercise.

Posted on October 6, 2010 by admin1

Involves no equipment.

This exercise works the abdominal, oblique internal/external, iliopsoa muscles.

The purpose is to increase abdominal strength and muscular endurance.

The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.

Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.

Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

chiropractor front royal Chiropractor Front Royal shares intermediate level abdominal exercise.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

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Chiropractor Front Royal explains neck pain

Posted on September 22, 2010 by thedoc

I’m Dr. Michael A Pasternack and I have been practicing Chiropractic in Front Royal Virginia for fourteen years now. I see patients with a variety of complaints, but one of the more common complaints patients present with is neck pain. I see patients with varying degrees of neck pain from mild to so severe they can not even turn their head. The good news is we generally get significant improvement for our patients. There are many numerous possible causes of neck pain such as: dislocations, fractures, infections, tumors, sprain/strain injuries, ect…..
The most frequent cause of neck pain that I see in practice is what Chiropractor’s term a vertebral subluxation complex. The vertebral subluxation complex is where one or more of the bones of the spine, (vertebrae) ,
become misaligned and put pressure on the nerve(s) coming off the spinal cord. Many of the patients who present to my office with neck pain have already seen other medical providers and are still having issues, which is why they are coming to see me. My approach as a Chiropractor is different because instead of trying to mask the pain with drugs and medicines, I look to find the underlying cause of the problem and then fix that as best as we can. I focus on making sure the alignment of the spine is correct. I use gentle techniques to help restore the alignment of the spine, as well as using physical therapy procedures and rehab to make sure we get a good long term result for our patients. If you or someone you know is suffering with neck pain then come in to see me and lets see if we can’t improve the quality of your life.

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Chiropractor Front Royal explains lower back pain

Posted on September 4, 2010 by thedoc

I’m Dr. Michael A Pasternack a Chiropractor here in Front Royal Virginia. I have been in practice for 2o years and have seen thousands of patient with all types of complaints. The most common complaint patients present to my office with is lower back pain. Lower back pain is the most frequent reason for patients presenting to  doctors office across the country, and is the number one reason for patients missing work. A lot of adults will battle episodes of lower back pain throughout their lives; and the majority of adults will have at least one episode of lower back pain during their life which requires them to seek a health care professional. Lower back pain is a sign;  it is the bodies way of giving a warning that  somethings wrong. The typical ” medical ” approach is to give drugs/meds to try and mask or alleviate the symptom. This approach does nothing to find or address the actual underlying problem.  Just relieving the symptom does nothing about fixing the underlying problem and thus sets the stage for many of these patients battling numerous episodes of lower back pain throughout their lives.  My approach as a Chiropractor is to find and fix the UNDERLYING cause of the problem which helps my patients feel and function better now and into the future. There are numerous possible causes for lower back pain, some of which include: strain/sprain, disc problems, dislocations, infection, broken bones,vertebral subluxations ( AKA “pinched nerves” ), ect…..   Most of these differnt causes will have different signs, syptoms, and exam findings. I always focus on performing a thorough history, consultation,  and examination including x-rays so I can get all of the information neccessary to find the UNDERLYING cause of the lower back pain. Once I have determined the underlying cause of the problem, I then come up with a plan of care designed to not only get my patients out of pain as quickly as possible but also to fix the underlying problem enabling my patients to live a more productive and pain free life. When your ready to rid yourself of your back pains give me a call.

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chiropractor front royal virginia explains headaches

Posted on August 28, 2010 by thedoc

I’m Dr. Michael A Pasternack a chiropractor in Front Royal Virginia. In the last 20 or so years of being in practice I have been fortunate to help many patients with a variety of conditions/symptoms. One of the more common conditions my patients present with is headaches. I always do a thorough consultation, examination, and x-rays to help determine the underlying cause of the patients headaches. Headaches can be caused by many different factors such as: stress, allergic reactions, food sensitivities, environmental toxins, ect… I have found one of the most overlooked causes of headaches to be pressure on the nerves of the neck. When the nerves in the neck area have pressure on them they cause they muscles along the spine to become tight and stiff whcich can then restrict the blood flow to and from the head thus causing headaches. I have had great success in helping many of my patientss reduce the frequency and intensity of their headaches. Instead of focusing on trying to treat the headache ( a symptom ), I focus on treating the underlying cause ( pressure on the nerves in the neck ) and thus I am able in many cases to get significant results for my patients. I urge anyone suffering from headaches to come in and have their spine checked by me and find out what type of improvement they can expect from chiropractic care.

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