An Information Page Provided by Dr. Makani Lew, DC
Table of Contents (Click to jump to any of the following sections)
Rehab and
Exercise Info and Links:
Theraband and Theratubing and other Resistance Products
http://www.thera-bandacademy.com/
This site is an excellent source of the exercises one uses for Thera-band,
tubing, Exercise balls and more.
Yoga- Asanas
FYI- The moves in Yoga practice are
called asanas not "yoga" moves.
Sun Saluation- "only 3 a day and kiss
your stiffness, flab, and stress away"
http://www.yogasite.com/sunsalute.htm
This site has a stick figure doing the classic sun salution.
I have varied the Sun Saluation- you can see how below. I believe that
because this modified Sun Salutation covers all the flexing and extending
stretches one needs to do for a healthy spine. I also believe that if we do only
3 Sun Saluations every day (or variations thereof) we can reduce significantly
the creaky joints and daily aches and pains. It doesn't matter how fast or slow
you do it. Start slow and then go faster if you want on the following sets but
mostly remember to breath. These simple moves are a great way to stretch
your way in only a few minutes into the day while increasing your breathing,
relaxation and overall muscular tone.
Go to the website and print what they
have and then check out the variation I suggest below:
Mountain- Hands Up-
Head to Knees- (skip lunge)- to
Downward Dog- while there Stretch Calves
with knees straight and then with knees slightly bent- to
Plank- Shoulder
Blade Stretch (serratus anterior muscle- straight arm push up)- to
Stick-
Upward Dog (AKA Cobra) (stretching in extension any area of the spine that needs
it- eg. C7-T1 or T7-8 etc)- to
Child's Pose with arms above head (knees
flexed, chest on thighs, palms on floor above head)- to
Upward Dog- to Lunge
one side- to Lunge other side (watch the knees- don't have them flex beyond 90
degrees)- to
Downward Dog- to Head to Knees- to Hands Up- to Mountain
Repeat 3-5x/ every day.
The Triangle Pose
Side Bends (low back stretch- quadratus lumborum
muscle- the deep low back ache muscle)
Go to this site to see a nice
animated version of the Triangle Pose:
http://yoga.org.nz/postures/yoga_triangle_instruction.htm
Other Yoga Links:
http://www.yogajournal.com/
Rehabilitation Monograph Series
http://www.chiro.org/rc_schafer/
A copy of Dr. Schafer, DC's notations on rehabilitation.
Ohio State University Medical Center
Patient
Education: Exercise Rehabilitation
http://medicalcenter.osu.edu/patientcare/patient_education/index.cfm?maincontent=maincategory.cfm&categoryID=55.0#57.0
Go to the Physical Therapy Section on this page and check out the exercises.
Especially look at the Abdominal Bracing and Back Care exercises. You will see
that this website has some of the best patient education sheets complete with
great pictures.
Some Good Pics and Descriptions of Postural Exercises
http://ergonomics.ucla.edu/oldergo/Ergowebv2.0/articles/postural.htm
Gait Analysis
http://www.frontiernet.net/~imaging/gait_model.html
See how a body moves from multiple directions during gait.
Sleeping Positions and a Good Night's Rest
http://www.digital-doc.com/sleep.htm
Vitality Online-
http://ya-hink-web1.healthink.com/vitality/vod/ShowArticle.asp?ID=23
A good article on taking care of an injured back- good advice tips.
Free Books and Journals for Doctors
http://www.freebooks4doctors.com/
http://www.freemedicaljournals.com/
Research Online
Medscape http://www.medscape.com/
The National
Institutes of Health
http://www.nlm.nih.gov/medlineplus/
Ever wanted to know what chiropractors charge on the average across
America?
Search or Click on the Chiropractic Economics Annual Salary
& Expense Survey at http://www.chiroeco.com/
Good Books (and places to
buy books):
Vitamins, Minerals and Homeopathics:
This page is intended to give you easy links to things I use and refer to
often.
It will be updated periodically.
Return to the Makani Lew Joy
Based Wellness Site
You may send me email, if you like, Click Here.
To go to Dr. Makani Lew's Palmer Chiropractic West Faculty webpage please click here
Website last revised June 17, 2008
