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Exercise Equipment You Can Use At Home

plaz4712 : May 12, 2015 5:07 pm : blog

These days, people are choosing to skip the monthly membership at their local gym and are instead getting fit at home. If you are in the market for fitness equipment, here are some of the most common types:

 

Spin Bikes- You probably know them as stationary bikes. These can be found in thousands of gyms and homes across America. These days, a spin bike can measure your speed, distance, time, calories burned, and more. They even come with pre-programmed “routes” to help with your training.

 

Treadmills – A treadmill is one of the most easy to use pieces of exercise equipment. It’s a motorized belt that lets you run, jog, power walk or walk in place. New models will even have computers that measure your mileage, calories burned and so on.

 

Elliptical Trainers –An elliptical trainer is a cross between a ski machine and a stair stepper. This equipment provides a low-impact workout. They are great for cardio and general toning, and are a great option for people who have the space.

 

Recumbent Bikes –These are similar to bikes, but you’re sitting in a reclined position, with the pedals on the same level as your hips. They provide a good workout and are recommended for people who stand or sit straight all day on their job.

 

Rowing Machines –This piece of fitness equipment simulates rowing a small boat. These machines build endurance and provide a great upper body workout perfect for toning and cardio.

 

Other equipment – The above is only the start when it comes to what is available for home gyms. There are countless pieces of equipment that allow for just about every kind of workout you can imagine.

 

The most important thing to remember is that your safety is paramount. Buy equipment that you know how to use, and when you do use it, use it safely. Fitness is pointless if you’re inuring yourself while getting fit!

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Spinal Adjustments: A Brief Overview

plaz4712 : April 12, 2015 5:55 pm : blog

Spinal adjustment and chiropractic adjustment are terms used by chiropractors in NJ to describe their approaches to spinal manipulation, as well as some osteopaths, who use the term adjustment.

Spinal adjustments were among many chiropractic techniques invented in the 19th century by Daniel David Palmer.

In a section titled “Spinal Manipulation: The Chiropractic Adjustment”, chiropractic authors and researchers Meeker and Haldeman write that the core clinical method that all chiropractors agree upon is spinal manipulation, although chiropractors much prefer to use the term spinal “adjustment”, a term which reflects “their belief in the therapeutic and health-enhancing effect of correcting spinal joint abnormalities.”

The International Chiropractor’s Association (ICA) states that the “chiropractic spinal adjustment is unique and singular to the chiropractic profession”, and that it “is characterized by a specific thrust applied to the vertebra utilizing parts of the vertebra and contiguous structures as levers to directionally correct articular malposition. Adjustment shall be differentiated from spinal manipulation in that the adjustment can only be applied to a vertebral malposition with the express intent to improve or correct the subluxation, whereas any joint, subluxated or not, may be manipulated to mobilize the joint or to put the joint through its range of motion… Chiropractic is a specialized field in the healing arts, and by prior rights, the spinal adjustment is distinct and singular to the chiropractic profession.” The definition of this procedure describes the use of a load (force) to specific body tissues with therapeutic intent. This ‘load’ is traditionally supplied by hand, and can vary in its velocity, amplitude, duration, frequency, and body location (p. 218) and is usually abbreviated HVLA (high velocity low amplitude) thrust.

The intention of a chiropractic adjustment in NJ is to affect or correct the alignment, motion and/or function of a vertebral joint. Specifically, they are intended to correct “vertebral subluxations”, the term given to the signs and symptoms that are said by chiropractors to result from abnormal alignment of vertebrae. (p. 218) This intention forms the legal and philosophical foundation of the profession.

The effects of spinal adjustment vary depending on the method performed. All techniques claim effects similar to other manual therapies, ranging from decreased muscle tension to reduced stress. Studies show that most patients go to chiropractors for musculoskeletal problems: 60% with low back pain, and the rest with head, neck and extremity symptoms. (p. 219) Also the article “Chiropractic: A Profession at the Crossroads of Mainstream and Alternative Medicine” states that, “chiropractic was to be a revolutionary system of healing based on the premise that neurologic dysfunction caused by ‘impinged’ nerves at the spinal level was the cause of most dis-ease”.

The American Chiropractic Association promotes chiropractic care of infants and children under the theory that “poor posture and physical injury, including birth trauma, may be common primary causes of illness in children and can have a direct and significant impact not only on spinal mechanics, but on other bodily functions”

The effects of spinal manipulation have been shown to include: temporary relief of musculoskeletal pain, increased range of joint motion, changes in facet joint kinematics, increased pain tolerance and increased muscle strength.

he World Health Organization states that when “employed skillfully and appropriately, chiropractic care is safe and effective for the prevention and management of a number of health problems.”

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Understanding Chiropractic: Types of Spinal Adjustments

plaz4712 : March 12, 2015 6:00 pm : blog

As the chiropractic profession has grown, individual practitioners and institutions proposed and developed various proprietary techniques and methods. While many of these techniques did not endure, hundreds of different approaches remain in chiropractic practice today. Not all of them involve HVLA thrust manipulation. Most cite case studies, anecdotal evidence, and patient testimonials as evidence for effectiveness. These techniques include:

  •     Toggle Drop – this is when the chiropractor, using crossed hands, presses down firmly on a particular area of the spine. Then, with a quick and precise thrust, the chiropractor adjusts the spine. This is done to improve mobility in the vertebral joints.
  •     Lumbar Roll (aka side posture) – the chiropractor positions the patient on his or her side, then applies a quick and precise manipulative thrust to the misaligned vertebra, returning it to its proper position.
  •     Release Work – the chiropractor applies gentle pressure using his or her fingertips to separate the vertebrae.
  •     Table adjustments – The patient lies on a special table with sections that drop down. The chiropractor applies a quick thrust at the same time the section drops. The dropping of the table allows for a lighter adjustment without the twisting positions that can accompany other techniques.
  •     Instrument adjustments – often the gentlest methods of adjusting the spine. The patient lies on the table face down while the chiropractor uses a spring-loaded activator instrument to perform the adjustment. This technique is often used to perform adjustments on animals as well.
  •     Manipulation under anesthesia (MUA) – this is performed by a chiropractor certified in this technique in a hospital outpatient setting when the patient is unresponsive to traditional adjustments.

Adjustment techniques

There are many techniques which chiropractors in NJ can specialize in and employ in spinal adjustments. Some of the most notable techniques include:

  •     Activator Methods – uses the Activator Adjusting Instrument instead of by-hand adjustments to give consistent mechanical low-force, high-speed clicks to the body. Utilizes a leg-length analysis to determine segmental aberration.
  •     Active Release Techniques – soft tissue system/movement based massage technique that treats problems with muscles, tendons, ligaments, fascia and nerves.
  •     Bio-Geometric Integration – a framework for understanding the body’s response to force dynamics. Can be utilized with many techniques. Focuses on the body’s full integration of forces and on assessment for choosing the most appropriate adjustive force application, ranging from light pressure to traditional joint cavitation, for each particular case presentation.
  •     Blair Upper Cervical Technique – an objective upper cervical technique focusing primarily on misalignments in the first bone of the spine (Atlas) as it comes into contact with the head (Occiput).
  •     Cox Flexion-Distraction – a gentle, non-force adjusting procedure which mixes chiropractic principles with osteopathic principles and utilizes specialized adjusting tables with movable parts.
  •     Hole-in-one technique – developed by B.J. Palmer. He, at some point, claimed that the “pure, unadulterated & straight” chiropractors should only treat the upper two cervical vertebrae (C1-C2), which is the cause of most, if not all, disorders by being misaligned.
  •     Directional Non-Force Technique – utilizes a diagnostic system for subluxation analysis consisting of gentle challenging and a unique leg check allowing the body to indicate the directions of misalignment of structures that are producing nerve interference. A gentle but directionally specific thumb impulse provides a long lasting correction to bony and soft tissue structures.
  •     Diversified – the classic chiropractic technique, developed by D.D. Palmer, DC. Uses specific manual thrusts focused on restoring normal biomechanical function. Has been developed to adjust extremity joints as well.
  •     Gonstead Technique – Developed by an automotive engineer turned chiropractor, this technique uses a very specific method of analysis by the use of nervoscopes, full spine x-rays and precise adjusting techniques that condemns “torquing” of the spine, which may harm the Intervertebral disc.
  •     Kale Technique (Specific Chiropractic) – gentle technique which utilizes a special adjusting table that helps adjust and stabilize the upper cervical region surrounding the brain stem.
  •     Logan Basic Technique – a light touch technique that works to “level the foundation” or sacrum. Its concept employs the use of heel lifts and specific contacts.
  •     NUCCA Technique – manual method of adjusting the atlas subluxation complex based on 3D x-ray studies which determine the correct line of drive or vector of force.
  •     Orthospinology Procedure – is a method of analyzing and correcting the chiropractic upper cervical subluxation complex based on vertebral alignment measurements on neck x-rays taken from three different directions. The adjustment can be delivered by hand, hand-held or table mounted instruments along a pre-calculated vector using approximately 1 to 7 pounds of force. The patient is in a side-lying posture with a solid mastoid support. The procedure is based on the work of the late John F. Grostic, D.C.
  •     Thompson Terminal Point Technique (Thompson Drop-Table Technique) – uses a precision adjusting table with a weighing mechanism which adds only enough tension to hold the patient in the “up” position before the thrust is given.
  •     Toggle Recoil Technique – a quick thrust and release to the upper cervical vertebra, the recoil is to allow the vertebra to oscillate into its proper position.

For readjustments, therapeutic massages and more, call Plaza Chiropractic at (732) 723-0023. “Like” us on Facebook for health tips, specials and more!

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4 Ways to Change How You Look At Fitness

plaz4712 : February 12, 2015 6:04 pm : blog

More people than ever are becoming aware of the importance of getting healthy. That includes getting more active, eating better, and staying focused on living a healthy life. This is a positive change!

 

If you’re one of the many eager to be more healthy, pay attention to these four tips. They may change your life.

 

1) Eat Fruit To Satisfy Your Sweet Tooth

 

If you want to satisfy your craving while still staying healthy, eat fruit instead of other snacks. Fruit is packed with nutrients and has a smaller calorie impact than other sweets, but it can still satisfy your craving.

 

2) Get A Fitness Buddy

 

Working out is easier when you’re not doing it alone. Find someone to take the journey with you. You’ll motivate one another, keep one another focused, and keep one another from getting bored. In addition, having a partner in crime can be a big help in keeping your eyes on your fitness goals.

 

3) Take Cold Baths and Showers

 

After a strenuous workout, you’ll want to have a nice hot shower – but maybe you should take a nice cold bath instead, preferably at around 50 degrees. Professional athletes use cold baths to relieve post-workout muscle aches and to soothe soreness. This gets your muscles back to form quickly.

 

4) Don’t Forget Your Footwear

 

Get shoes that are a touch roomy, enough so you can wiggle your toes. Also be sure they have good support. Good footwear can help prevent injuries and help keep you moving when your body is asking you to quit.

 

If you suffering from any muscles pain, or would like to schedule a massage to loosen those muscles, give us a call at (732) 723-0023 to schedule your appointment with Dr. Shapiro today. You can also “Like” us on Facebook for tips, specials and more!

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4 Tips For People Trying To Get Back Into Shape

plaz4712 : January 12, 2015 6:13 pm : blog

If you’re like many Americans, you’ve fallen behind when it comes to staying active. We know the feeling!

 

But if you want to change things, you need to get to work.  Before you begin the tough work of getting active again, however, you have to lead a healthier lifestyle. Here are four ways to help you get there:

 

1) Have A Healthy Diet

All fitness begins with a healthy diet. Food is your fuel. You need to keep yourself fueled up with healthy food, because no matter how good your workouts are, if you’re eating poorly you won’t make progress. Stay focused on a balanced diet that includes fruits and vegetables. Smart eating habits will make your workouts much more effective!

 

2) Prepare Your Food Ahead of Time

 

Preparing your food ahead of time is a great way to ensure you eat healthy. It will stop you from running out to a fast food joint when things get busy. It also offers you more time to consider what you’ll be eating, helping you make better choices.

 

3) Adjust Your Portions

 

You could have the healthiest lunch imaginable, but if you’re eating twice as much as you should you’re defeating the purpose of a good diet! Eat pasta portions that are about the size of your fist, aim for meat portions that are no bigger than your palm, and eat fruit/vegetable portions to match. Also, use small plates and bowls. The larger the plate, the more people tend to serve themselves.

 

4) Build Muscle Mass

 

Losing fat is only one part of getting fit. Building muscle is important, too. Increase your protein intake, then do workouts. Soon, your fat will start to be replaced with muscle.

 

Keep this stuff in mind and no matter what your goal is, you’ll get there.

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Chirporactic Care When You’re Pregnant

plaz4712 : December 12, 2014 6:47 pm : blog


Pregnant women often seek chiropractic care when they are experiencing neck or back pain, yet you don’t have to wait until pain hits to seek treatment. In fact, chiropractic care can benefit you greatly, as well as your precious child. Dr. Ira A. Shapiro, at Plaza Chiropractic Center is experienced when it comes to pregnancy and chiropractic care. Visiting regularly can maintain and improve proper alignment in your spine and pelvis, as well as reduce the risk of breech presentation during labor. Regular care at Plaza Chiropractic can stimulate your immune system function too! We know you only want what’s best for you and your little one during pregnancy. To ease your fears or apprehensions, here is a little information about chiropractic care and your pregnancy.

Benefits

Seeing a chiropractor can keep you and your baby in great health. As a mom, during pregnancy you will ingest many substances that are passed to the baby. Pain will be subdued without the use of drugs that could be harmful to your baby.

During pregnancy, your hormones cause your muscles and joints to relax. This makes your body prone to misalignments that can cause pain. Chiropractic manipulations can safely restore the proper alignment in your body.

Other benefits that you can expect include relief of joint pain, reduced amount of morning sickness, increased likelihood of normal delivery and a shorter time of labor and birth.

Comfort

During pregnancy women tend to have an increased appreciation of their time spent at the chiropractor. Because of the relaxation brought on by your hormones, spinal adjustments are done with modified amounts of force. Treatments are preformed using special tables that allow you to lie without adding pressure on your stomach. Your comfort and safety if our top priority.

Dr. Shapiro is aware that you want what is best for you and your baby, and we do too here at Plaza Chiropractic Center! Whether you’re experiencing pain or not, regular care with us can provide you with a more comfortable and healthy pregnancy. Call us today at 732-723-0023 to schedule an appointment. For more information on our office and services, “Like” us on Facebook!

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How Chiropractic Care Can Help Athletes

plaz4712 : November 12, 2014 6:47 pm : blog


Athletes undertake rigorous fitness routines that often push their bodies to the limit. The performance of an athlete is based on the health and strength of their body and many need massage and treatments to stay in tip top shape. Chiropractic therapy in particular offers many benefits for athletes who are pushing their body to the max. Whether you need to recover from a sports injury, or improve your performance and flexibility, Plaza Chiropractic Center can be a valuable addition to your training regime!

Dr. Shapiro has served as an attending physician for many international, national and regional sporting events. He also serves as a team physician for the Union Rugby Club and Sayrewood South Rebels Pop Warner football team. With so much experience working with athletes, Dr. Shapiro can keep you in great shape for your lifestyle. Still unsure? Take a look at the many chiropractic benefits for athletes!

  • Improved postured
  • Improved immune system
  • Increased range of motion
  • Better focus and concentration
  • Increased blood circulation
  • Better joint flexibility
  • Reduced migraines or headaches
  • Reduced risk of injury
  • Increase blood and oxygen flow
  • Reduction of pain in major joints
  • Improved recovery rates after a sports injury

Many athletes only rely on chiropractors after they have been injured, but it is important to also include chiropractic therapy into a weekly training routine. Chiropractors can offer specialized treatments for marathon runners, football, tennis and basketball players as well as other athletes who are always on the move.

For high-performance athletes, natural methods of stress reduction are great and necessary for health overall. It can also help improve the patient’s posture, lessening the likelihood of future spinal misalignments.

If you do not participate in sports, you may place constant stress upon your spine during the course of a typical day. This causes the vertebrates to become misaligned, perhaps resulting in chronic back and neck pain as well as other impairments. Dr. Shapiro can adjust your spinal column and restore your body’s natural processes.

Whether you’re and athlete or not, come visit Plaza Chiropractic Center in Old Bridge to being your road to better health! “Like” us on Facebook to stay in touch!

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Plaza Chiropractic: Who We Are and What We Do

plaz4712 : October 12, 2014 6:47 pm : blog


Plaza Chiropractic in Old Bridge, New Jersey is a leader in chiropractic services in the area with Dr. Shapiro, who has been practicing for more than 28 years. If you’re experiencing back pain, neck pain, a sports injury, headaches, or pain from another injury, it might be time to give Dr. Shapiro a call. If you’re wondering what we can do for you, we’re happy to help! What is chiropractic and how can it help you?

What is Chiropractic?

According to The Association of Chiropractic Colleges, “Chiropractic is a health care discipline which emphasizes the inherent recuperative power of the body to heal itself without the use of drugs and surgery. The practice of chiropractic focuses on the relationship between structure (primarily the spine) and function (as coordinated by the nervous system) and how that relationship affects the preservation and restoration of health.”

Plaza Chiropractic is going to smooth the relationship of your spine and how it works with your body. If you’re experiencing pain or have suffered an injury, the reconnection between the two elements of your body will leave you feeling much better! Our goal at Plaza Chiropractic is to restore the wellness throughout your whole body.

How it Works

You already know that your nervous system is the master “control tower” of your body. Your nervous system and your spine work so closely together, that if the relationship between the two is interrupted by injury, muscle spasms, tissue inflammation and joint pain it naturally affects your entire body.

To alleviate this pain, Dr. Shapiro will check the patient’s spine for misalignments, fixations and other abnormalities. Chiropractors use different techniques to help patients ranging from a wide variety of specialized techniques including spinal adjustment, massage, dietary and nutritional counseling, physical therapies, and lifestyle modification programs.

Making the Difference

You might be wondering, if I am in pain, why wouldn’t I just go to a physician? What is the difference between treatment by a physician and treatment by a chiropractor? While a physician might prescribe pain medication to alleviate your pain, chiropractors generally take a more holistic approach attempting to treat the cause rather than the symptom using natural methods.

Plaza Chiropractic is dedicated to patient education, health and safety. Dr. Shapiro and the staff are happy to answer any questions you might have regarding your experience, treatment and home care. For more information on our facility and for a chance to win a 1-hour therapeutic massage, “Like” us on Facebook!

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How to Have Healthy Muscles

plaz4712 : September 12, 2014 6:57 pm : blog

In addition to stretching and monthly massages, there are four essential to keeping your muscles healthy. At Plaza Chiropractic in Old Bridge, we know all about healthy muscles. That’s why we are giving you the four essentials for healthy muscles so you start eating your way to healthy and stronger muscles!

 

Carbohydrates

 

Your body needs a certain amount of carbohydrates to use as an energy source. This doesn’t necessarily mean breads, though. Many foods like fruits or nutrition bars contain a high amount of carbohydrates perfect for a pre workout snack. Did you know that the harder and longer you work out, the more glycogen (received from carbs) your muscles require?

Your carbohydrate requirement will vary based on your activity level and your body weight. If you’re engaging in a moderate exercise for up to an hour, you should aim for 2 grams of carbs per pound of body weight for the total day. However, if you’re going two hours or more per day you should aim for 3 to 4 grams per pound per day.

Protein

This one probably isn’t a surprise to anyone. Protein is a vital part in building healthy muscles. Protein helps repair and rebuild muscle tissue that is broken down during hard exercise like strength training. According to the United States Department of Agriculture, (USDA) the average person requires about 0.4 grams per pound per day. If you’re participating in a sport or getting a lot of exercise, that number will increase, however, according to sports nutritionists, even athletes should not to exceed 1 gram per pound per day.

Fat

Yes, you do need fat. You need unsaturated fat to account for up to 30% of your daily calories. The healthiest forms of unsaturated fats come olive oil, lean meats and fish, nuts, seeds, and avocados.

Water

It’s common knowledge that you should aim to drink 64 ounces of water per day. However, if you’re exercising, that number increases. It is suggested that during a workout, that you drink 4 to 8 ounces every 15 to 20 minutes. Visit our blog on water and your muscles for more information.

If you suffering from any muscles pain, or would like to schedule a massage to loosen those muscles, give us a call at (732) 723-0023 to schedule your appointment with Dr. Shapiro today. You can also “Like” us on Facebook for tips, specials and more!

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Getting Back Into Shape? Try These Tips!

plaz4712 : August 12, 2014 6:57 pm : blog

If you’re like many Americans, you’ve fallen behind when it comes to staying active. We know the feeling!

 

But if you want to change things, you need to get to work.  Before you begin the tough work of getting active again, however, you have to lead a healthier lifestyle. Here are four ways to help you get there:

 

1) Have A Healthy Diet

 

All fitness begins with a healthy diet. Food is your fuel. You need to keep yourself fueled up with healthy food, because no matter how good your workouts are, if you’re eating poorly you won’t make progress. Stay focused on a balanced diet that includes fruits and vegetables. Smart eating habits will make your workouts much more effective!

 

2) Prepare Your Food Ahead of Time

 

Preparing your food ahead of time is a great way to ensure you eat healthy. It will stop you from running out to a fast food joint when things get busy. It also offers you more time to consider what you’ll be eating, helping you make better choices.

 

3) Adjust Your Portions

 

You could have the healthiest lunch imaginable, but if you’re eating twice as much as you should you’re defeating the purpose of a good diet! Eat pasta portions that are about the size of your fist, aim for meat portions that are no bigger than your palm, and eat fruit/vegetable portions to match. Also, use small plates and bowls. The larger the plate, the more people tend to serve themselves.

 

4) Build Muscle Mass

 

Losing fat is only one part of getting fit. Building muscle is important, too. Increase your protein intake, then do workouts. Soon, your fat will start to be replaced with muscle.

 

Keep this stuff in mind and no matter what your goal is, you’ll get there.

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