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Four Stretches to Maintain Shoulder Mobility

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Find the Best Stretches for Frozen Shoulder

Hey Alliance Allies! Like so many other things, we often take our health for granted until we have problems. Maintaining shoulder mobility and function is an important part of overall wellness – from lifting, carrying, pushing, and pulling as needed in our daily activities to recreation fun such as golf, tennis, or pickleball – proper shoulder movement is essential. One way that patients can ensure optimal shoulder function is by maintaining good shoulder health. Here is a list of fantastic stretches from Harvard Health Publishing to help keep your shoulders moving and performing their best.

Please note that if any exercise causes pain or you have a known shoulder pathology, you should speak to Dr. Morphet or your health care provider prior to attempting these or any new exercises.

Wall Climb Stretch for Your Frozen Shoulder

Get ready for some wall action! Stand straight, face the wall, and let your fingers do the climbing. This technique involves gradually walking your fingers upwards, as though you are trying to scale it. Using your right arm to ascend, you will likely notice tension building in your shoulder – this is an indication that the stretch is doing its job. Hold for a few moments at your highest comfortable point; then carefully retract; repeat three to four times; then switch to your left arm. This stretch targets the shoulder’s muscles and tendons and enhances overall flexibility.

Doorway Stretch: A Dual Benefit for Chest and Shoulder

Using a doorway as a prop, this stretch aims to alleviate tightness in both the shoulder and the chest region. Place your right hand on the door frame and gently rotate your body away, creating a stretching sensation permeating both areas – hold for 10 to 30 seconds. Return to the starting position and repeat three to four times before switching to the left side. Done consistently, this stretch can greatly assist in improving range of motion.

Comprehensive Shoulder Stretch: Unfreeze the Frozen Shoulder

Maintaining your shoulders’ full range of motion is important to ensure proper function. Start by standing tall, feet set hip-width apart. Gently place your left hand on your right shoulder, as if giving yourself a reassuring pat. With your right hand, hold your left elbow, drawing it across your chest. You should feel a gentle stretch at the back of your shoulder. Hold for 10-30 seconds, then gently return to the starting position.. Repeat three to four times before switching to the other side.

Rotational Stretch for Frozen Shoulder

Start by softly resting the back of your right hand against your lower back, fingers pointing upward. Slowly elevate your hand, sliding it up your back as far as it remains comfortable. Hold each stretch for 10 to 30 seconds. Repeat three to four times before switching to the other side. 

Remember to stretch at least once a week:

Stretching not only prevents injuries but can also help those who are experiencing shoulder problems by restoring mobility. Regular practice, coupled with an awareness of your body’s signals, is key. Always consult with a health care provider prior to beginning or resuming any exercise program, and if you have any concerns, questions, or require a more tailored approach, Dr. Morphet is available to guide you on your journey to optimal shoulder health.

Exercise and Mental Health: Why Moving More Can Lift Your Spirits

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The truth behind Exercise and Mental Health

Hey Alliance Allies! You know that feeling after a good workout? The one where your body feels refreshed and your mind feels boosted too! Researchers from the University of South Australia recently found that : exercising can help our minds just as much, if not more than, some medications. Want to know how? Keep reading our blog and if you want to stay updated on the latest research and news in health and wellness, be sure to subscribe to our newsletter for more up to date information!

Why Exercise is a Big Deal for Your Mental Health

Exercise is most often associated with physical benefits such as weight loss, muscle toning, and improved cardiovascular health. But did you know exercise can also affect our minds and mental health too? Dive deeper into the connection between exercise and mental health, and unravel an entirely new world of benefits. The chemical changes exercise ignites in our brains release endorphins, our body’s natural mood elevators. Think of these as nature’s antidepressants. If you have ever felt an emotional high after a workout, that is the endorphin magic in action. Research findings like those from the University of South Australia, drive home the point that when talking about exercise and mental health, the benefits are tangible and potentially more powerful than those from medications.

Who Benefits the Most?

The best part? The benefits of exercise are universal because exercise does not discriminate. Whether you are navigating the emotional rollercoaster of pregnancy or postpartum recovery, grappling with physical challenges like HIV or kidney disease, or simply facing the blues on an off day, exercise can offer a slice of solace. It is not just a remedy reserved for those diagnosed with mental health concerns. Each of us, regardless of our life circumstances, can benefit from the transformative power of exercise. In a world filled with complexities, how reassuring is it to know that a simple jog or dance session can be the emotional boost or needed silver lining to our day?

What Kind of Exercise Works Best for Mental Health?

The beauty of exercise is in its sheer potential. Your health and what works best for you, is as unique as you are. There is no prescriptive formula that is applicable to everyone. For some individuals, high-intensity interval training (HIIT) sessions may offer the best relief. Others may find solace in the calming embrace of yoga or the rhythmic flow of Pilates. For some, even a simple walk in the park can do wonders. The key is consistency and finding what resonates with you.

Exercise vs. Traditional Treatments

The realm of mental health treatments is vast ranging from therapy sessions to medications. However, research continues to show that exercises are effective and can have a greater positive impact on mental health. The Australian team’s research showed that physical activity was especially effective for improving symptoms related to depression, anxiety, and distress. While all levels of exercise appeared to show positive results, the greatest benefits were experienced by those with depression, pregnant and postpartum women, healthy individuals, and patients with human immunodeficiency virus (HIV) or kidney disease.

These findings reinforce that exercise should be considered as part of an overall mental health treatment plan. . It is not about negating the value of traditional treatments but recognizing and harnessing the benefits of physical activity. 

Final Thoughts

The next time you may be feeling a bit off, remember there is a link between exercise and mental health. Maybe ditch the couch and go for a walk or try a new dance class. Your brain will thank you!

Colorectal Cancer: An Alarming Rise among Younger Individuals

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Understanding Colorectal Cancer Symptoms in Younger Individuals

Hello, Wellness Allies! We remain committed to your health and well-being, and wanted to address a topic that has caught the medical community’s attention in recent years: the rise of colorectal cancer in younger populations. If you or someone you know is under 50, please read on – this information could help you or a loved one.

Historically, colorectal cancer (CRC) has been more common in older adults. However, recent data suggests an alarming trend: a rise in early-onset CRC among those who are 50 years old and younger. Let’s explore this phenomenon, its potential causes, and what it means for those in younger age groups.

The Unsettling Rise in Numbers:

Over the past few decades, the incidence of early-onset CRC has risen 2% to 4% annually. Notably, this increase is even steeper for individuals under 30 years of age. As overall CRC numbers decline within the broader population, the increase among younger patients is alarming.

Scrutinizing the Probable Causes:

  • Environmental and Lifestyle Changes: Modern living has shifted significantly, with many leading more sedentary lifestyles. Physical inactivity combined with processed food diets are turning into potential risk factors. Such lifestyles can lead to chronic inflammation in the body, a known precursor for various types of cancer. By being aware and taking steps to increase daily activity levels and choosing fresh, unprocessed foods, younger generations can begin to protect themselves.
  • Obesity’s Role: Obesity, particularly during the formative adolescent years, can set the stage for numerous health complications in adulthood. It is not just about weight; obesity can cause changes at a molecular level, making the body more susceptible to diseases such as cancer. Early-onset CRC is no exception. Addressing obesity, especially among young people through dietary changes and physical activity, can serve as a preventive measure.
  • Dietary Concerns: Our diet plays a monumental role in our overall health. Consuming high amounts of sugar-sweetened beverages, red meats, and processed foods can induce oxidative stress and chronic inflammation: these are prime conditions that create a conducive environment for cancer development. Transitioning to a diet rich in fresh fruits, vegetables, and lean proteins can reduce this risk.
  • Gut Microbiome: The importance of a balanced gut microbiome cannot be stressed enough. An imbalance in this ecosystem, known as dysbiosis, can promote cancer growth and progression in the colon. Various factors, including diet, antibiotic use, and environmental factors, can disrupt our gut flora. Consuming probiotic-rich foods and maintaining a balanced diet can support a healthier gut microbiome.

Early Symptoms of Colorectal Cancer to Look Out For:

When it comes to cancer, early detection can be the difference between manageable treatment and severe complications. Recognizing colorectal cancer symptoms early on is crucial for timely intervention and increased chances of successful treatment. Here is what you should be vigilant about:

  • Bowel Habit Changes: A primary indication of colorectal cancer involves persistent changes in bowel habits. This might include diarrhea, constipation, or a noticeable change in stool consistency that persists for weeks.
  • Rectal Bleeding: Seeing blood in your stool or experiencing bleeding from the rectum is a significant colorectal cancer symptom. While other conditions may also cause this, it is essential to consult a doctor immediately if this symptom is present
  • Abdominal Discomfort: Persistent pain, cramps, gas, or general discomfort in the abdominal area are often reported as colorectal cancer symptoms.
  • Feeling Fatigued: Unexplained fatigue or constant weakness, not attributable to other known causes, can be a sign of colorectal cancer.
  • Rapid Weight Loss: Experiencing unexplained weight loss without significant changes in your diet or activity level is a red flag and a common colorectal cancer symptom.
  • Incomplete Bowel Movements: If you consistently feel that your bowel is not emptying entirely after using the restroom, do not ignore this symptom.

While these colorectal cancer symptoms can sometimes be attributed to other conditions, it is crucial to consult with a healthcare professional if you or someone you know presents with any of these signs, especially if they persist.

The Future and The Way Forward:

Understanding the intricate interplay between lifestyle, dietary factors, and their impact on our health is vital. While more research is needed to pinpoint the root causes of the surge in early-onset CRC, it is clear that awareness and lifestyle changes can make a difference.

Conclusion

For younger individuals , staying informed and proactive is the key. Regular check-ups, a balanced diet, and an active lifestyle can go a long way. If you have concerns about any cancer colorectal symptoms or need guidance on maintaining a healthy lifestyle, our wellness team at Alliance Chiropractic & Wellness Clinic in Ancaster is here to assist. Let us work together to ensure you are in the best position to enjoy a healthier future! 

Original Medscape article by N. Melville can be found here.

Water Exercises for Seniors: Dive Deep for Health & Wellness

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Did you know that water exercises are great for seniors?

Hello, Wellness Allies!

The gorgeous summer sun continues to grace Ancaster, and here at Alliance Chiropractic, we have a safe, low-impact, and fun way for you to get active, stay fit, and manage those aching joints: water exercises!

What Are Water Exercises?

Water exercises involve any movement done in the water, either in a pool or a natural body of water, to improve fitness and health. It’s not just about swimming laps – from walking in waist-deep water to gentle aqua aerobics (often referred to as ‘aquabics’, there are a range of activities that qualify). 

Do these sound familiar?

  • Aching joints after a regular workout?
  • Overheating while exercising outdoors?
  • Boredom with your usual fitness routine?
  • Concerns about straining your back?

Seniors often face these issues, which is why water exercises for are recommended for seniors

Dive into the Benefits of Water Exercises for Seniors

  • Easy on the Joints: Imagine if you will – in the water, our body feels lighter, almost as if we are floating. That is the magic of buoyancy! It significantly reduces the strain on your joints, making it a blessing for those with arthritis or joint pain. This gentle nature of water workouts offers a haven for joints, ensuring you can exercise without discomfort.
 
  • Natural Cooling: We have all experienced that intense summer heat, when even thinking of exercise makes us break into a sweat. But water is your natural air-conditioner. It continually regulates and cools down your body, ensuring that overheating is kept at bay. So while others are sweltering on land, you will stay  cool and refreshed.
 
  • Efficient Workouts:  Water provides resistance – about 12 times that of air! Every move you make becomes a resistance exercise, toning those muscles and building strength. Think of it as having a gym built around you, but far more enjoyable.
 
  • Tailored Experience: Not all exercises are one-size-fits-all, and water workouts respect that. If you are in the mood for an adrenaline-pumping session, how about a water jog? The resistance will give you a run for your money. But if you are in the mood for a gentle, relaxing exercise, a swim or a leisurely water walk might be exactly what you need. It is all about making the experience uniquely yours.
 
  • Full-Body Support: One of the concerns many have with land-based exercises is the strain they put on the spine and joints. Water, however, embraces you. It provides a cushioning effect, especially for the spine, making movements smooth and reducing the risks often associated with land workouts. Think of it as nature’s safety net.

Local Ancaster Pools for Exercise:

No need to search far and wide. For a list of indoor and outdoor pool facilities in the Greater Hamilton region, check out:

https://www.hamilton.ca/things-do/recreation/locations/recreation-centres-indoor-pools

Safety First: Addressing Your Concerns

We get it; diving into a new routine can be daunting. Safety in numbers can offer comfort. Form a group with others, making the experience both social and safe. Need help getting started? Ask Dr. Morphet if you have any questions or require guidance on the types of exercises to consider. 

 

Enjoy the soothing embrace of water, the health benefits of a new form of low-impact activity, and the social benefits of a group class. What are you waiting for?

 

Don’t let the benefits of water exercises slip through your fingers. The soothing embrace of water, the socialization of a group, and the promise of improved health await. Got questions or need guidance on the types of exercises to consider? Reach out to Alliance Chiropractic & Wellness Clinic. While the days are still warm, let’s make the most out of the summer sun and get outside for a swim today! 

Have a question about the information in this article?

Speak to one of our wellness team members, contact our Alliance Chiropractic & Wellness Clinic team.