What do tight hip flexors mean to you?

Hip flexors are one of the least thought of factors when it comes to back problems, but their presence is surprisingly common in people who suffer symptoms of low back pain. When we are sedentary for long periods of time, or even pursuing activities such as cycling or jogging, hip flexors can tighten and pull the pelvis forward, a position known as anterior pelvic tilt. It is often brought on by weakness in the posterior chain of muscles, poor core stability, poor bodily alignment or, most likely, all of the above . 

How does the tight hip flexor create pain?

Anterior pelvic tilt is a classic case of muscular imbalance. Because the hip flexors are overly active, the gluteus maximus is activated less and becomes weak contributing to instability in the lower back and painful muscle spasms in the hip flexors themselves.

What can I do about it? 

Try this stretch to release those tight hip flexors: 

• Begin by getting down one knee, the kneeling leg the one that will come in for a stretch. 
• Grasp a dowel or other pole-like object in front of you and gently push it down into the ground. 
• Maintaining upright posture, squeeze your glutes as hard as possible. 
• Lean forward from the hips and hold 2 seconds
• Change legs and repeat. 

This stretch is an excellent example of how you can quickly release tight hip flexors. At Scorca Chiropractic Center, we are specialists in the mechanics of movement in the Fremont area. We want to help you discern the reason why your hip flexors are tight in the first place (the most important part!) and create a plan for releasing them. Give our office a call to schedule an appointment today. 

Dr. Francis Scorca, D.C. 

These are some of the most important muscles in your body

And they are some of the most neglected in the gym. People often prioritize looks and strength over functionality when it comes to weight training. This is a critical mistake from a chiropractor’s perspective because it often leads people to leave out some of the most important muscles in the body, including those of the neck, the trapezius, the stabilizing muscles of the core and those of the lower back. 

There is a large network of support muscles in the lower back that often go ignored

The extensor muscles, flexor muscles, and oblique muscles provide support to the vertebrae of the lower spine, hold the body upright, stabilize the body to prevent traumatic forces from causing too much damage, and allow for range of motion in the body including basic twists and bends. 

• Extensors are in the back and allow for motions like lifting. 
• Flexors are in the front and enable motions like bending, lifting, flexing and arching of the back. 
• Obliques are on the sides and help with rotation and stability. 

Out of these crucial muscles, many people skip all except the abdominal muscles, a set within the flexors which are quite inconsequential when it comes to supporting the spine. 

A plan for your lower back muscles

Let’s stop ignoring and start working them! You can significantly improve your experience with back pain by focusing on the strength of these three regions. We can show you specific exercises and stretches that will be within your specific ability level. Give our office in Fremont a call to schedule an appointment today!

Dr. Francis Scorca, D.C. 

Having trouble falling asleep in Fremont, CA? 

For many people, sleep becomes trickier with age; we find it more difficult to fall asleep and are woken up by noises that previously would not have disturbed us. If you have consistent trouble falling or staying asleep it could be indicative of a sleep disorder. But if you are like many people, you could make drastic improvements in your sleep life by changing a few lifestyle decisions. 

For example, did you know that caffeine can work in the body for up to 8 hours after consumption? If you have your last cup at 4 PM, the caffeine could be stopping you from sleeping as late as midnight. Alcohol is another factor that interferes with sleep. While its sedative effect may help you nod off, chances are you are not getting restful sleep and as soon as the effects wear off you may wake up feeling uncomfortable. 

Make sleeping easier with these tricks:

Let’s look at other ways you can make falling and staying asleep easier: 

• Bedtime routine: establishing a set time to go to bed and wake up helps your body establish rhythm which is critical for resting. 
• Relaxing tea: try winding down days with chamomile tea instead of caffeine. The idea here is that you reduce anxiety instead of increase it. 
• Magnesium and calcium: magnesium and its complementary mineral calcium help relax your muscles and decrease the presence of cortisol, a stress hormone that can keep you up. 
• Workout earlier; consume caffeine earlier.
• Hot shower before bed: showers are relaxing; the hot water puts you in the right frame of mind for sleeping. 

Is pain preventing you from sleeping? 

At our office in Fremont, we are treat many people who’s spinal conditions are stopping them from falling asleep. Chiropractic adjustment corrects spinal imbalance and alleviates nerve impingement, which many people find is a boon for sleeping. If you need help rediscovering what it means to get a great night’s sleep, give our office a call to schedule an appointment today. 

Dr. Francis Scorca, D.C. 

What is a muscle cramp? 

Whatever you call them, you probably know what they feel like. A cramp is an involuntary contraction of a muscle; the proverbial charlie horse. They cause such severe pain you could swear you were stabbed and they usually stop your workout in its tracks. In the middle of a muscle cramp attack, take a deep breath. It’s going to hurt but the pain will pass. Once the most intense spasms have passed, stretch the affected region and get your fingers in there for an impromptu but much needed massage. Drink water and perhaps consider calling it for the day- cramps are likely to recur if you keep pushing your body past the first one. 

Why do these pesky cramps happen?

A muscle cramp most likely results from a combination of factors, and they are most likely to happen during vigorous exercise:

• Dehydration
• Not enough stretching
• Poor blood circulation
• Muscle fatigue 

Take heart, because these factors are preventable! With enough attention to detail you can mitigate the effects of muscle cramps and hopefully put a stop to them entirely. 

Preventing muscle cramps

• Make sure you warm-up fully; never cut corners on your warm-up to get to the workout. And you are not exempt from muscle cramps after the exercise is over. Doing some light static stretching after the exercise will prevent cramps that can occur up to six hours after your exercise. 
• Drink water, preferably an electrolyte-rich variety.
• Keep potassium levels high by eating a banana

If your workout is constantly derailed by muscle cramps, it could be time to adjust your behavior outside of the exercise to account for them. At Scorca Chiropractic Center, we believe in exercise as a cornerstone of wellness- that being said, we will do everything in our power to keep you active! If you are suffering from long-standing pain in your muscles or dysfunction in your back, give our office a call to schedule an appointment today. 

Dr. Francis Scorca, D.C. 

Spring is the time for rediscovering the joy of movement 

Fitness should never be a chore. At Scorca Chiropractic Center, we think you should either grow to love your fitness routine or change it completely. There is no point putting your body through exercises that your brain does not enjoy. A more intelligent and effective way of getting fit is to pursue activities that feel like fun- so think for a second, what activity do I really love? You may be surprised to find yourself thinking about how much you used to enjoy playing soccer as a kid. Well, there is no reason why you can’t join an adult rec league and play soccer still! This is the idea behind keeping fitness fun and here are some more ways we have brainstormed: 

Making fitness fun 

• The brain can burn calories too: playing an instrument or doing something crafty gets your brain engaged and your body moving. 
• Video games can force you to be active: if you choose the right ones… it’s amazing how sweaty you can get playing Wii Sports for 30 minutes. 
• Backyard games: what ever happened to playing catch? 
• Change up the routine: rather than running around a track for an hour, run through the city or a park with varied scenery. 
• Try something new: canoe, for example. Something that is way outside your normal realm of activity but that you secretly nurture a craving to try. 

Getting fit is not the primary goal 

The purpose of adopting these ideas is to make fitness a byproduct, rather than the sole goal. Many of us are not born with the drive to spend all day at the gym or running around a track, but we still need a healthy dose of movement to keep our bodies optimally healthy. Use this springtime to think outside the standard fitness box and discover new activities. You will be getting fit and healthy, but most importantly, you will be getting happy! 

Dr. Francis Scorca, D.C. 

What is the purpose of walking? 

Walking is more and more being boiled down to two categories: functional, point A –> point B style walking and walking as a health aid. With the advent of wearable fitness devices, we can now track our steps and compete against friends to see who walked furthest and fastest. But this can miss the heart of walking completely- what you see along the way is just as important as the activity itself. Being bipedal is a blessing that we take for granted; many of us walk fast to get it over with- to get to our destinations and sit down. But why? Rediscovering the joy of simply walking could be an integral way to rediscover fitness. Below we have brainstormed ways why walking can make a significant impact on your life.

The importance of walking 

• Walking gives you time to think: in fact, it is a favorite past-time of some of the world’s greatest thinkers and novelists. 
• It gets you places on your own power and this is profound: while commuting by car is an indelible part of the American lifestyle, it is a key source of daily stress. Walking generally influences calm.
• Walking without the phone: texting changes the way we walk for the worse. Text neck is contributing to the earlier onset of debilitating spinal conditions in our population.
• Walking is good for the body: it alleviates stagnation and muscle tension, refreshes your circulation and releases the feel-good chemicals in your brain. 

What does walking mean to you? 

Rather than making the health benefit (though important) the primary motive for walking, it can help spur your love for walking if you choose other reasons to walk and let health be the side-effect. Birds, flowers, bugs and trees abound in our parks, while interesting alleyways and people-watching await you on the streets; if only you choose to look up! Walking is only pleasant if you are not experiencing pain. If chronic muscle tightness, headaching or spinal dysfunction has you ailing and dreading each step, give our office in Fremont a call. We can help find the true source of your pain and get you on the road to recovery so you can start rediscovering the joy of walking today!

Dr. Francis Scorca, D.C. 

Commuting can be harmful to body and brain. 

Car seats are hardly made for comfort and they often fall short in supporting good posture; combine this with the fact that humans instinctively move their head forward toward the windshield, creating an imbalance atop the spine and you have a recipe for pain that compounds over the days of commuting back and forth. Furthermore, commuting hardly lends itself to peace of mind- sitting in traffic often contributes quite a bit to the make up of stress that we carry with us throughout the day. But for many of us, commuting to the office by car is an inescapable reality, so let’s rethink it rather than fight it! 

Making the commute more comfortable

• Posture: Sit up straight with hands at 9 and 3. If you can, use a rolled up jacket to maintain the lumbar curve and remember to keep your head centered atop the spine as much as possible. 
• What to listen to? News can add to stress. While it is important to keep up on daily events, try mixing it up with a bit of relaxing music or a podcast that engages your brain on a favorite subject. 
• Take a deep breath: driving is a great time to practice deep breathing patterns and the extra oxygen will nourish brain cells and keep them more resilient to stressful stimuli.

We can help you reverse the damaging effects of commuting

Muscles tense as a natural response to stressful stimuli, whether it be physical or psychological. If we don’t address this tension on a case-by-case basis, it often builds on top of itself creating layers of tight muscle that will eventually cause pain. We start by looking for problem areas known as trigger points of tension and releasing them to allow the healing process to begin. This has an immense effect not only on your physical well-being but also your mental outlook. We also seek out and correct subluxation and the resulting nerve impingement that could be interfering with fluid functioning of the body. If you want to change your experience with the daily commute, give our office in Fremont a call to schedule an appointment today. 

Dr. Francis Scorca, D.C.

A hectic schedule is a recipe for stress…

…and stress is hardly ever a recipe for success. Are you a person who finds yourself perpetually, “keeping up,” or at the mercy of a lifestyle and a workplace that makes on-time feel like it is always one step ahead? Well, relax for a second and consider that you are most likely normal! Our culture perpetuates this kind of on-the-go mentality and the advent of social media and cell phone culture keeps us constantly connected to the flow. If you are feeling the stress crunching down, take a chunk out of a free day and do some “life admin.”

Here are some ways you can save time to save stress: 

• Make a list: keep it simple. In order of descending priority, you now have a written plan of attack. Crossing things off feels great.
• Prep meals on Sunday night: cook food in batches. It will save you a lot of time meal-to-meal and it is delicious. 
• Shower at the end of the day: especially if your mornings feel too jam-packed. A shower at night is refreshing and while you’re at it, lay out your outfit for the next day. 
• Don’t take on too much: sometimes saying no can save you a lot of stress down the road. Pick your battles and know when to say no! 

Constant stress takes a toll…

…on the body and brain. At our office in Fremont, we treat the physical manifestations of stress. Muscles tense as a natural response to mental stress and this can pull our bodies out of balance leading to subluxation and nerve dysfunction which, in turns, contributes to stress further. For help removing yourself from this cycle, give us a call to schedule an appointment today. 

Dr. Francis Scorca, D.C. 

Do you often find yourself complaining about a stiff neck? 

It is one of the most common office-related complaints in the modern age. What will separate you from the millions of others is whether you choose to do something about it! As the incursions of posture, sitting, and technology grow by the day, you need to be proactive about keeping your neck free of tension and this means stretching on a daily basis.

Unwinding the layers of tight muscle that have built over years can be a daunting task, but there is nothing to lose except your pain! Start simply by doing stretches from the very chair you are sitting in: 

• Clasping neck: clasp your hands behind your head with fingers interlocked. Lower your chin toward your chest until you feel a stretch; hold 5 seconds and release. 
• Behind-the-back: reach both arms behind your back, clasp your left wrist with your right hand and pull gently away from your body. Hold 5 seconds and switch sides. 
• Ear-to-shoulder: grasp the side of the chair with your right hand to stabilize your body. . Place your left hand on top of your head and lower your left ear toward left shoulder until you feel a stretch on the right side.

An action plan with Scorca Chiropractic Center

I’m guessing that you don’t want to look like a hunchback when you are older; but too many of us put off dealing with our stiff necks, letting the problem compound until we are stuck permanently forward. We stretch to unwind tight muscles and focus on strengthening the ones that matter for holding your head at the top of your spine. Along the way we will defeat the hunched, rounded shoulders look and open up the chest cavity to make breathing more efficient and pain less prevalent! Give our office in Fremont a call to schedule an appointment today.

Dr. Francis Scorca, D.C.

Forward Head Posture (FHP) is on the rise.

With its apt name, the so-called “reader’s neck,” is a position where the head is forward of it’s center of gravity, the spine. Traditionally reserved for avid readers, the posture is now more widespread and available to everyone through computers, tablets and cell phones. As an office of chiropractic, we are seeing more people come in with forward head posture and this is alarming because of the actual physiological effect. Studies suggest that for every inch the head is held forward, pressure to the spine is increased by 10 pounds; many people are holding 2-3 inches forward and are unaware until they experience the premature onset of degenerative vertebral conditions. 

Let’s perform a simple test.

It’s called the wall test, and it goes like this: 

• Heels shoulder width apart, stand up straight against a wall.
• Let your buttocks and shoulder blades touch the wall.
• Is the back of your head touching the wall?

If not, chances are you have forward head posture. This is a great exercise to illustrate how pervasive FHP is: many of us are unaware that we are magnifying the pressure to our own spines. And if we had the choice, we would certainly not be doing it!

How we help at Scorca Chiropractic Center

Do not fear: FHP is highly common and reversible. At our office in Fremont, we help by conducting postural analysis to determine how good your posture is throughout the day- sitting, standing, sleeping. With FHP, a common problem is weakness in the neck muscles- those directly responsible for the weight of the head. The muscles that hold your head straight above the spine are often weak from non-use while accessory muscles are strained from trying to support the head’s new position. With attention to these muscles, stretching and strengthening we can help rebuild the strength of the region that supports the head. From here, awareness is key- when you feel your head creeping forward it’s time to correct. Give our office a call to start fixing forward head posture today!

Dr. Francis Scorca, D.C.