South Orange Chiropractic Center

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60 1st St
South Orange, NJ 07079

Open: M,W,F 9am-12pm

Open: M,W,F 3pm-7pm

Open: T 3pm-7pm

Open: T 9pm-11pm

60 1st St  |  South Orange, NJ 07079  |  973-761-0022

Articles tagged with: wellness

Preventing Osteoporosis With A Simple Exercise Routine

Preventing Osteoporosis With A Simple Exercise Routine
Published Wednesday, 13 February 2019

Fact: Over half of Americans over the age of 50 have osteoporosis or lowered bone density. Low bone density can lead to life-altering, and sometimes even life-threatening injuries as our bodies change as we age.

However, bone is a living, ever-changing tissue. It’s fairly common knowledge that increased intake of calcium and vitamin D can prevent or combat osteoporosis, but when it comes to fighting against osteoporosis, what is just as important as what we put in our bodies? How we exercise our bodies.

According to the National Osteoporosis Foundation, there are two main types of exercise you should incorporate into your regular workout routine to help prevent osteoporosis: weight-bearing exercises, and muscle-strengthening exercises. Here’s what you need to know about both of these kinds of exercise, so you can strengthen your body and protect your bones all at the same time.

Why Exercise Can Help

Sure, it’s hard to make time to get to the gym, even though we all know we need to do it to keep tabs on our waistline, decrease stress, and improve our mood. But how can exercise help prevent osteoporosis and osteoporosis-related injuries? Regular exercise can actually increase bone density, fighting against the onset of osteoporosis.

Most injuries related to osteoporosis are the result of a fall. Regular physical activity has been proven to strengthen muscles and improving balance, which dramatically lower the risk of falling. Also? Strengthening the muscles in your back lessens your chance of vertebral fractures, and can lead to increased bone density in postmenopausal women.

Need more of a reason to hit the gym? Exercise can also do the following:

  • Reduce your risk of kyphotic posture (a rounded upper back) and overall improved spine health
  • Increase reaction time, mobility, balance, and coordination, all of which helps to prevent falls and resulting injuries
  • Improve blood circulation. Since bone is a living, changing tissue,  improved circulation is a great way to continue to bring nutrients to bone tissue
  • Give you more flexible joints, which lowers the risk of injury and keeps the body active

A balanced, regular regimen of weight-bearing and muscle-strengthening is the best way to not only prevent osteoporosis, but also to prevent the injuries that are often associated with low bone density as well.

Weight-Bearing Exercises

What are weight-bearing exercises? Any exercise in which you move against gravity while staying upright. These include activities dancing and tai-chi (which also improve flexibility and agility), but would not include things like swimming and cycling, since you are not supporting your own body weight.  Weight-bearing exercises are also broken down into two categories:

High-Impact Exercises:

  • Dancing
  • High-Impact aerobics
  • Hiking
  • Jogging
  • Jump Rope
  • Stair Climbing
  • Tennis

Low-Impact Exercises (These also help keep bones strong, but are safer alternatives if you are at risk of breaking a bone):

Muscle-Strengthening Exercises

It’s just as important to incorporate exercises that increase muscle strength as it is to find plenty of weight-bearing exercises. So what can you do to increase muscle strength? Here are a few different exercises to try:

  • Lifting weights, focusing on all major muscle groups, including your spine
  • Using elastic exercise bands for resistance
  • Using weight machines (again, focusing on the whole body)
  • Using your own body weight for resistance, which exercises like pull-ups, push-ups, squats, lunges, and planks

A note about muscle-strengthening exercises like yoga and pilates: Yoga and pilates are both great ways to increase strength, as well as flexibility, especially in your core and your spine. However, some of the poses and positions for yoga and pilates could be unsafe for those with osteoporosis or those at a higher-risk of broken bones. Always consult with your chiropractor about what is safe and healthy for you.

Looking for more guidance on how to exercise to increase bone density and prevent osteoporosis? Get in touch with our doctors at South Orange Chiropractic Center. Who better to help support your bone health than an expert physician who specializes in how your bones work together? Make an appointment today and take your first step towards improved bone health!

[VIDEO] What Treatment Options Do You Offer for Shoulder Pain?

Published Thursday, 06 September 2018

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Video Transcript

Dr. Mark Roczey: 

Once we accurately diagnose somebody with a shoulder injury, we're going to use either chiropractic care, physical therapy, or acupuncture to get the best results. We find that a shoulder needs chiropractic care we're typically going to adjust the cervical spine because a multitude of the nerves from the neck go to the shoulder. We're also going to do some specific shoulder points that we've known to get good relief, better mobilization, and increased circulation to the muscles and tissue around the area. If it's a physical therapy case such as frozen shoulder, we're going to have our physical therapists mobilize it, stim, heat, which will allow it to increase it's range of motion. Then after they've gained full range of motion in the shoulder then we want to strengthen it so that it's stable and conditioned. Our acupuncturist is going to stick various needles inside acupressure points, which are going to make everyone feel good because that's what it does.

[VIDEO] What Techniques Can Your Chiropractors Use to Treat Back Pain?

Published Thursday, 23 August 2018

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Video Transcript

Dr. Mark S. Sielski: 

Well, here we use several different techniques. We use some very light force, to what we call manual, which is hands-on. We use the Pro-Adjuster, which is a computerized adjustment instrument. We also use an Activator. We use SOT or Sacro-Occipital Technique, and we use manual where we're hands-on. We'll stretch the spine, and we do manual adjustments with our hands. 

Learn These New Skills to Keep Your Mind Sharp As You Age

Learn These New Skills to Keep Your Mind Sharp As You Age
Published Thursday, 09 August 2018

If we are lucky, every 365 days we become a year older. If we are smart, we spend those 365 days a year making sure our body is healthy and active so that we maintain our quality of life. It seems obvious to exercise our body and eat right, but may it is not so obvious to exercise your brain!

As we age, we can lose cognitive ability; the ability to think as quickly as we once did starts to diminish over time. When humans are young, we are constantly learning. Our brains are in the best shapes of their lives. As we grow into young adults, the basics are built, but we continue on into school and our brains continue to get their daily workout.

Then, we get into a career and a routine, and our brains start to go on a semi-autopilot. There may be challenges to unravel in your job, but in many cases, it is much the same routine day in and day out. It doesn’t mean that you aren’t happy and fulfilled, but it does mean your brain, while still healthy, is no longer actively learning.

Just as we exercise and eat right to maintain our physical health, we can learn new skills that will help our brains stay active, healthy, and sharp as we age. Here is a list of five skills you can learn in your downtime to keep your brain at its best.

Keep Your Mind Sharp Skill #1: Learn a New Language

One of the best things about the major advancements in technology is that information is quite literally at our fingertips. There are apps on your phone that cost little to nothing at all that will help you to learn a new language. Something as simple as taking your dog for a walk in the evening and listening to lessons on your phone will help keep your mind and your body active. Use your time wisely in the car and put on the language app and learn on your commute.

You may find you really love learning a new language and want to take it further than just learning on your own. There are plenty of community colleges where you can take a language class to help you master your new skill.

Keep Your Mind Sharp Skill #2: Computer Skills

Just as the apps above can help you learn a new language, keeping up to date on your computer skills is as easy as downloading an app. There are also computer programs you can download that will teach you anything from how to write a business letter to spreadsheets to coding. Kids as young as elementary school now learn to code on computers, so regardless of your skill level, you can start to learn new computer skills.

Keep Your Mind Sharp Skill #3: Card Games

Obviously, we aren’t talking about playing Go Fish with your kids or grandkids here. Learn how to play Euchre or Gin Rummy or any number of card games that require you to strategize and think as you play. This helps to keep your brain engaged and working to solve a kind of puzzle.

Puzzles are also really great for the brain as well!

Playing card games has an added bonus of socializing, as most complicated card games are played in groups. Socializing as one grows older has been shown to keep the mind more active and engaged, as well as deterring dementia and Alzheimer's.

Keep Your Mind Sharp Skill #4: Golfing/Tennis

Learning to play golf or tennis, or any active sport as we age will keep the mind healthy and engaged. Just as card games have the added bonus of socializing, so too does learning to play golf or tennis. It also has the benefit of physical activity!

Physical activity is great for keeping the body healthy, but did you know that physical activity can also keep the mind healthy? It ensures the blood and oxygen continues to flow to the brain.

Keep Your Mind Sharp Skill #5: Knitting/Crochet/Cross-stitch

Learning how to knit, crochet or cross-stitch (or all three!) gives the brain a great boost and even as you continue to hone your craft, it exercises your brain as you learn new patterns, new stitches, and accomplish new projects

There are also studies that say learning to do these crafts can fight off depression.

If you’re looking for ways to keep your mind, body, and overall health at optimal levels as you age, call the doctors at South Orange Chiropractic Center, to see how they can keep you in good health and wellness. Our excellent customer service team is ready to make you an appointment today!

[VIDEO] What is the Sacro-Occipital Technique?

Published Thursday, 09 August 2018

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Video Transcript

Dr. Mark S. Sielski: 

The Sacro-Occipital Technique is a technique where you use blocks. They're padded blocks and basically after we do a specific analysis on the spine we would use the appropriate blocking technique. It's all light force. Your body does the adjusting itself. It takes about five to 10 minutes to do and the results are fantastic.

[VIDEO] What Is the Best Way to Schedule an Appointment?

Published Thursday, 26 July 2018

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Video Transcript

Dr. Mark Roczey: 

The best way to schedule an appointment is call our front desk and we'll verify your insurance and get you scheduled promptly. We do accept walk-ins, however, if you want to expedite your time within our office it's best that you call. We can fax you our paperwork, we can email our paperwork, or even send you a copy through the mail.

[VIDEO] What Is an Activator?

Published Thursday, 12 July 2018

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Video Transcript

Dr. Mark S. Sielski: 

The Activator is a hand-held instrument. A lot of the patients call it like a clicker, all right? What it does is it's a very light force because it's high speed, and you're able to really get into areas that might be a little bit tougher with other techniques. You can get in there, and you can adjust the specific areas of the spine. For some patients, they need that light touch. You still get the same outcome, but it's just a different approach.

[VIDEO] What Is a Pro-Adjuster?

Published Thursday, 28 June 2018

Click here to watch this video on YouTube!

Video Transcript

Dr. Mark S. Sielski: 

The pro adjuster is a computerized instrument where it does a detailed analysis using piezoelectric cells that are in the ends of the instrument, and we can analyze the spine and find different areas where there are restrictions or where there's a lot of muscle tension, and then we can go in and use the same instrument to adjust that specific area.


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