Category Archives: Miscellaneous

Crawl for Core

Crawl For Core

One of my favorite exercises to improve your overall health, strength and fitness is crawling. Crawl for core strength and stability. For most adults it has been decades since you have been on all 4’s crawling around. If you watch how babies and kids move, they are pliable, nimble and agile. The can spend extended time in a deep squat, they can fall down and bounce right back up, and they crawl around on the ground. All of these movements are natural human movements that we should continue to perform even into adulthood.

Benefits

When performing the crawling exercise, not only are you engaging your full body musculature, you are also firing neurons in your brain. The cross crawl pattern of moving your opposite extremities at the same time has been shown in numerous studies to be beneficial to the brain. Patients that suffer from Alzheimer’s and dementia have been shown to have positive effects of practicing cross crawl exercises. Anytime we can find exercises that benefit both brain and body…I’m a fan.

I use crawling mostly as a warm up before my other workouts. I set a timer for 5 minutes and try to keep crawling for that whole time. Beware, it takes time to work yourself up to a 5 minute crawl. If you are not ready for that yet, start small. I recommend crawl for one minute, rest for 2 minutes. Repeat 3-5 times. Sometimes, if I am not working out or if it’s a rest day, I will still get down on all 4’s and crawl. I feel so much better physically after I crawl for core, and it also wakes me up. I always feel more alert after.

There is no shortage of ways to incorporate crawling into your routine. Please give it a try and let me know your thoughts.

Your Chicago Chiropractor,

Dr. Steven Bourdage DC

The Best Ab Exercise You Are Not Doing

As a chiropractor here in the Chicago area, one of the most common questions I get asked is, “How can I get my abs and core to be stronger?” This is a great question and there are plenty of exercises to accomplish this. See the video below for one of my most favorite exercises. This exercise does not have a name, so I call it the best ab exercise you are not doing.

As you can see in the video above, this exercise will have you coordinating movements of your hips and shoulders through your midsection. This is very different than most ab exercises that have you moving only your upper torso or legs at once. This engages your whole body which is why I love it! The human body is designed to move as one unit, not separated out into isolated body parts. I also like this exercise because it does not put a lot of stress on your shoulders like a plank can. It is also quite stress free to the lower back, unlike old school sit-ups.

If you find yourself going in circles while doing this exercise, you are not doing it correctly. Stop, reset, and try again.

In conclusion, try the best ab exercise you are not doing and let me know how you like it. Personally, I do 10 reps in each direction, rest shortly then do 8 in each direction, rest, then 6, rest, and so on all the way down to zero! Be ready for a serious ab burn!

If you would like to make an appointment with our office please click here https://bourdagechiropractic.com/appointment-request/

Your Chicago Chiropractor,

Dr. Steven Bourdage DC

Do This to Prevent Back Pain

86% of Americans will miss work due to having lower back pain. In some countries across the world, there are populations who experience no lower back pain. What do you think they do that we do not? Here are some options, make your guess and then click the link below to see a 1 minute video of me giving you the answer and explaining what you can do to be more like them! 

Do they:
1) Walk over 20k steps a day
2) Sleep on the floor
3) Poop without a toilet
4) Not wear shoes

Watch my video for the answer and tip you can start utilizing today:

5 Tips for Optimal Health

There is so much information out there about what’s best for your health. Trends will come and go, but there are foundations which everyone should practice. Like building a house, having these foundations in place will give you a solid start. Here are my 5 tips for optimal health.

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Is Chiropractic for Me?

Many people who have never been to a chiropractor may find themselves asking, “Is chiropractic for me?” If you find yourself asking this question please read on. Let’s talk more about what chiropractic is, how it works, and why it may be the best kept secret you’re missing out on!

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Meditate for Better Health

Meditate

I am going to switch gears in this blog post away from chiropractic. Chiropractic is amazing at helping you to build better health. Most of my readers already know this. Another topic that is near and dear to my heart is encouraging people to meditate for better health.

Health is physical, chemical, mental and spiritual all in one. It is beneficial to work on all these areas of your life to have the best health possible. Chiropractic is all about the physical. In the craziness of the world, we could all use some mental health improvements. This is where meditation comes into play. Meditation can also be a spiritual experience, but that is not the topic of this post. I’d like to focus on the mental (and physical) benefits of meditation and then give you some tips on how to implement this in your routine.

This post is not meant to be a how-to article….but more of kick in the butt for you to learn more about it and start doing it. There are plenty of how-to resources available to learn how to start a meditation practice.

There are studies that show mediation can help lower blood pressure, lessen anxiety and symptoms of depression, help you sleep better, lengthen your attention span, and even help control pain. Who doesn’t want these benefits? And it does not take a huge investment of time and it’s free. It’s too good not to do.

The most common barrier I hear from people on why they don’t meditate is because they just can’t do it. They can’t turn their mind off. I have two responses to that.

  1. You are exactly the kind of person who desperately NEEDS to meditate.
  2. The goal is not to turn of your thoughts.

Let’s discuss point #2. The goal of meditation is to be more aware. Aware of your body, aware of your thoughts. Not to turn off your thoughts. Again check out some of the resources out there that help you with the how to.

Here are a few tips for beginners.

  1. Consistency is the key. I personally try to meditate at least 20 minutes every day. If you find you don’t have 20 minutes, even a 3 minute session can be very refreshing. Do it EVERY DAY!
  2. Do it first thing in the morning. I find later in the day my mind is racing with all the other things I need to get done. First thing in the morning I still have control over my day.
  3. Minimize distractions. Don’t have your phone with you, and position yourself in a way that your kids or spouse won’t interrupt. For me, this is also why I do it in the morning, before anyone else is awake.
  4. Give yourself some grace. It takes time to learn. your mind has been thinking for however many years you’ve been alive. It takes time, patience, and repetition. Some days will be better than others.

I hope this helps inspire you to try out meditation for better health. If you have questions please ask!

Check out these popular apps if you prefer a guided meditation or don’t know where to start.

https://www.headspace.com/

https://www.calm.com/

Being Healthy is Hard

Being Healthy is Hard

To be healthy requires you to make healthy decisions. Being healthy is hard. You have to decide to get enough sleep, eat healthier, exercise, fill your mind with positivity, and all the other habits that create health.  Being healthy can also cost you money. Visits the the chiropractor, gym memberships, at home exercise equipment, vitamins, organic food, massages, etc… These things all cost money. I can promise you this though, being sick is a lot harder and more expensive than being healthy.

Any time or money you spend on your health is a wise investment in you! When you are sick or in pain most people are willing to spend whatever time or money it takes to regain their health. Be more proactive and spend it upfront.

The most common time people start to think about their health is once a crisis hits. We’ve all been there, or know someone who has. A person has a heart attack and then decides it’s time to start an exercise program. Or you get diagnoses with Diabetes and then decide it’s time to eat better. Or you throw your back out and can’t move and then decide it’s time to start strengthening your core. All these scenarios are OK, but wouldn’t it make so much more sense to avoid the crisis all together?

Chiropractic should be an integral part of your healthcare plan. Chiropractic can not only help you get out of pain, it helps you stay out of pain, keep you mobile, functioning and full of energy…who doesn’t want that?

Faith in Chiropractic

Faith in Chiropractic

I understand that when a person walks into a chiropractic office, they have to have some sort of faith in chiropractic. Now don’t get me wrong, if you have been to a chiropractor before or have seen the results of chiropractic first hand, you know it works. There are a lot of people who have not had these experiences, or know nothing about chiropractic, but yet, still find themselves seeking the help of a chiropractor. They typically walk into our offices with this faith, or hope that we can help them. Or, sometimes they come in with a certain degree of skepticism. Either way I like to meet people where they are at, and show them how amazing their body is and what it is capable of.

The definition of faith is “the complete trust or confidence in someone or something”. When someone has been suffering for a long time, and they have not found results for their condition they usually end up in a chiropractic office as a last resort. I don’t take this responsibility lightly. Whether they have complete faith in me and chiropractic does not effect the results. Chiropractic works whether or not you believe in it…kind of like gravity. Even if you don’t believe in gravity, it’s still working.

Results

I truly wish people could follow me around all day at the office to see how powerful chiropractic is. You’d get to see and hear the stories I see and hear. Like the man who came in for lower back pain, but also told me he has had vertigo for years. Then after one adjustment his vertigo was gone. Or the pregnant woman who’s baby was not head down, but after a series of adjustments to her pelvis the baby flipped to the correct position. The man who hadn’t slept a full night in a year because of headaches and jaw pain who finally slept a full night after just three adjustments. The colicky baby who kept his whole family up every night that finally slept soundly after being adjusted. These stories go on and on. And most people have no idea chiropractic can do these things.

When I talk about faith, I am not speaking about religion here. Chiropractic is not a religion. I know this word is used in religious context more than anywhere else. Please do not be confused, chiropractic is a science, an art and a philosophy all in one.

My role as a chiropractor is very important to me. If you do become a patient in my office, it doesn’t matter if you have faith or are a skeptic. I will do my best to take care of you, help you heal, and when you see the results that chiropractic is famous for, maybe you will become a believer too!

Your in Health,

Dr. Bourdage

 

Immune function

5 Tips to Improve Immune Function

5 Tips to Improve Immune Function

With all of the talk about coronavirus I thought it would be a good time to write a blog post with 5 tips to improve immune function. We all know we need to wash our hands and avoid sick people, but here are some tips that will help your body fight off not only the coronavirus, but also any other virus or bacteria! Continue reading →