Treatment needs often change with changing circumstances. Only a health care professional who has
examined you can advise you about your personal health care needs. The reader is encouraged to consult
such qualified practitioners as they deem appropriate for specific assistance with any health problem he or
she may have. See

Movement is one of the signs of life. The more movement we are  capable of the better - to a point. The movement needs also to be of our own chosing and not a randomly generated twitch that cannot be controlled.


Physical exercise is beneficial on multiple levels. (1) (2) Many of us have experienced some of
these benefits. We all get some benefit depending the effort and the regularity of the exercise
we do.
U.S. News & World Report reveals five ways that exercise can enhance your brainpower and mood:
  1. It reverses the detrimental effects of stress. Exercise boosts levels of soothing brain chemicals like serotonin, dopamine, and norepinephrine. Exercise may actually work on a cellular level to reverse stress's toll on your aging process.
  2. It lifts depression. Sustained, sweat-inducing activity can reduce symptoms of depression about as effectively as antidepressants.
  3. It improves learning. Exercise increases the level of brain chemicals called growth factors that help make new brain cells.
  4. It builds self-esteem and improves body image. Even simply seeing fitness improvements, like running a faster mile or lifting more weight, can improve your self-esteem and body image.
  5. It leaves you feeling euphoric. High-intensity exercise can leave you with a feeling of euphoria. Try running, biking, or swimming as fast as you can for 30 to 40 seconds and then reduce your speed to a gentle pace for five minutes before sprinting again.

Further, a new study by researchers at Northwestern University's Feinberg School of Medicine in Chicago have revealed impressive insights into why exercise is so good for your brain. In short, it appears that exercise lowers the activity of bone-morphogenetic protein or BMP, which slows the production of new brain cells.

At the same time, exercise increases Noggin, a brain protein that acts as a BMP antagonist.

According to NYTimes.com:

"The more Noggin in your brain, the less BMP activity exists and the more stem cell divisions and neurogenesis [production of new brain cells] you experience."


How we go about an exercise will determine what benefit we get.
For example if you do a Cross Crawl how you do it determines you benefit:

If we do a Cross Crawl exercise vigorously, we gain the following:

    burn fat / weight off the body (due to the effort)
    improve circulation of both blood and lymph
    improve blood lipids
    improve heart function
    improve lung function
    improve osteoporosis
    promote growth / repair
    re-hydration of spinal discs
    normalise blood sugar which would help Type 2 diabetics
    improved memory

    If we do the Cross Crawl exercise as slowly as possible without struggling to balance,
    we gain in:
    improved balance - hence avoid falls - fractures - a big problem for osteoporosis sufferers(4)
    improved coordination - hence avoid falls -fractures
    improved memory (2)





Weight training and Aerobic exercises are beyond the scope of this web site. They need
specialist training for patients to be able to perform these activities with safety and in a way so
as NOT TO AGGRAVATE any underlying spinal instability.

Stretching Exercise Sheet has been designed to minimise stress on the spine.

    It is my opinion that some of the stretching poses of yoga may exert positional stress on
    joints which are not strong enough to withstand the strain. Yoga presupposes that you
    will have a strong and undamaged spine. To use yoga as a stretching regime, I would
    urge you to go to yoga classes directed by a qualified yoga instructor who should be
    able to instruct you in what yoga exercises to avoid.

Walking is one of those exercises that only a very few ambulatory patients need to avoid.
The walk that is beneficial for the spine is a slow relaxed slinky walk. You will know you are
going too fast if your shoulders don't ever so slightly rotate forward on the side opposite to the
forward moving leg. If you don't see the shoulders moving, SLOW DOWN.

Walking for your spine's health is NOT the same as walking aerobically to improve heart and
lung function. If you want to do both, do the aerobic walk first and then for the las t 20 minutes
as a warm down, do the spinal slinky walk. It seems to rehydrate the discs more efficiently. You
do have to have ingest the right amount of
water first. If re-hydration of discs is what you are
after then you will need the right nutrients and also a mobile and aligned spine. See the
Bulged Disc page. After the walk you will also want to keep the precious fluids that you have
refreshed in the disc in place for as long as possible. So lay down for 30 to 90 minutes to allow
a chemical reaction to take place in the disc to improve the chances of a repair to the cartilage
off the disc.

Standing on 1 leg
improves spinal balance, spinal coordination and spinal and pelvic muscle
tone. It improves the precision of movement that also assists in the maintenance of spinal
position under the dynamics of movement.

All exercise wakes up the brain and nervous system. When we exercise, we generate massive
amounts of nerve signals to the brain and from the brain to the body. This stimulus is just one
way we have to keep our nerves firing. to keep nerves healthy, we not only have to provide
fuel and oxygen by way of blood circulation, we also have to activate each and every nerve in
our body. Movement is one way of accomplishing this vital function.

There is a saying derived from physiology:
"use it or lose it". The way we lose it is by not
using our body, we deplete the signals generated in the nerves. If you lose enough signal to a
specific nerve then that nerve dies. If the nerve dies
, then you lose control of the organ or
tissue at the end of the nerve. So under those circumstances you have lost the control or
function of those tissues. It is for that reason that chiropractors work to reduce
Subluxations change the way the nerves work and as a result changes the way your body

"Chiropractors are the only professionals who by virtue of their training are qualified
to find and correct subluxations."

If you have had an accident or have Phase 2 degeneration or greater, have your spine
checked regularly. And you will need to exercise regularly.
 It makes good sense!

1        http://en.wikipedia.org/wiki/Health#Exercise
2        http://jama.ama-assn.org/cgi/content/full/300/9/1027
3        Royal Commission of Inquiry into Chiropractic 1978
4        http://www.lef.org/news/LefDailyNews.htmNewsID=8304&Section=Disease&source=






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Standing on 1 leg
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Health - Naturally
Mornington & Beechworth, Victoria, Australia