CARs: Controlled Articular Rotations
Many of us have daily routines that we perform to help look after ourselves. These include activities like brushing our teeth, showering, shaving and maybe even going for a walk or making a trip to the gym.
But what about our joints?
Often we only think about our joints when we experience pain, but there are daily actions we can take to help us move and feel better. Since our bodies are very good at adapting to our daily activities, they are also very good at adapting to the amount of sitting and not moving that we do – or fail to do - as well. As a result, our body’s response to this lack of movement is to eliminate ranges of motion and positions that we don’t use very often. This becomes problematic when we need to get into those positions throughout the day whether it be reaching into the backseat of our car or bending over to pick something off the ground. This is often where injury or pain often happens.
So what can we do?
Enter the CARs routine. CARs stands for Controlled Articular Rotations. CARs are large, deliberate rotational movements targeting each major joint. Picture the arm circles we did in gym class except much slower and more useful. By going through these motions each day, we are able to communicate to our brain and body, letting them know that we do in fact need these ranges of motion. This daily routine only takes 10-15 minutes and will help maintain range of motion as well as make sure that all of our joints are staying well lubricated and happy.
🔹If you are an existing patient, book your individualized CARs session with Zak Palek now!
All patients who book in for a CARs session will be entered into a raffle to win a GARMIN vívosmart HR activity and fitness tracker.
*We will also have an interactive, CARs information session on March 14th at 7:30pm for the general public. Call now to reserve your spot. Spaces are limited.
Congratulations to our very own Dr. Elisabeth Pang on being voted "Best Chiropractor in Edmonton" in 2016!
Gluten Free Banana Pancakes
Recipe from eathwithandy
2 cups gluten free oat flour (you can use rolled oats just pulse in blender before you add the rest of the ingredients.)
2 eggs (for vegan use flax eggs)
½ tsp cinnamon
½ tsp vanilla
½ tsp baking soda
1 cup almond or coconut milk
In a blender add all ingredients, blend until smooth.
Fry in a pan with a little coconut oil.
Top with sliced banana and sliced almonds.
Sriracha Lime Chicken
2 organic chicken breast
3 Tbsp sriracha
1 lime, juiced
¼ tsp sea salt and ground pepper
4 cups lettuce, chopped
8 pineapple slices
1 cup organic grape tomatoes
1/3 cup red onion, finely chopped
1 avocado, cubed
1/3 cup olive oil
¼ cup apple cider vinegar
2 limes, juiced
2 tsp raw honey
Dash sea salt
Recipe revised from Beaming Baker
2 Tbsp melted coconut oil
1/4 cup unsalted natural almond butter
1/4 cup pure maple syrup
1/4 cup coconut sugar (optional)
1 tsp pure vanilla extract
1 cup gluten free rolled oats
1/4 cup gluten free oat flour
3 Tbsp ground flax
1 tsp cinnamon
1/4 tsp salt
1/2 cup unsweetened organic raisins
1/2 cup nuts (walnuts, sliced almonds)
1/4 cup unsweetened coconut
A 30-year follow-up of the Dallas Bedrest and Training Study: I. Effect of age on the cardiovascular response to exercise.
The buzzer sounds and you display a bittersweet expression on your face. It’s the end of the season and you are just about ready to “hang ‘em up”. You’ve invested your hard earned dollars into hotels, equipment and meals on the road and finally have the opportunity to put your feet up at night. Your hardworking young athlete finally gets to spend some time with their long lost friends and if you’re lucky, spend “a little” more time on homework.
For many, the off-season means the beginning phases of the next season. Try outs become much more competitive and that opportunity to play on the select team sounds really appealing. Your child is getting older and is starting to look like he or she is getting serious about hockey. They may not have what it takes to get to the NHL but they sure are good at their sport.
So what should your child be doing between the months of March and August in order to maximize their potential for success in the following season and years to come?
*This was originally posted on the Kraft Canada "Ringside Reading" Page.
1-101 First Ave