Winter can cause challenges when it comes to maintaining your fitness routine. Between the onslaught of rain, slip and fall hazards, and colder temperatures, your usual outdoor routines can be challenging at best. But if you don’t want to join a gym, there are multiple ways to still get a good workout in the comfort of your home. Here are a few easy-to-adapt exercises to keep you moving.

Arms Exercises

1. Kettlebell swings — Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body, arms loose. Bend your knees slightly, keeping your weight in your heels. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, overhead or at least chest-height. Be sure to keep your arms straight and extended throughout the entire exercise. Bring the kettlebell back to the start position between your legs and repeat.
2. Shoulder presses — Stand with your feet hip-width apart, bring dumbbells or other weighted object like a can of food (one in each hand) up to your shoulders. With a slight bend in your knees, thrust the dumbbells up overhead to meet at the top. Return to the starting position with dumbbells at your shoulders and repeat.
3. Triceps kickbacks — Stand with your feet hip-width apart. Hold a dumbbell or can of food in each hand at your side. Bend your upper body at your waist slightly to make a 45-degree angle. Push the dumbbells back until they are parallel with your lower back. Return them to the start position, bending your elbows, bringing the dumbbells in line with your chest.

Core Exercises

1. Bird-Dog crunch — Start on the floor on all fours, hands placed directly underneath your shoulders, hips in line with your knees. This is your starting position. Lift your right hand and extend your arm straight out in front of you, keeping it shoulder height, while simultaneously lifting your left leg and extending it straight back. Your whole body should be in a straight line from right fingertips to left toes. Bring your left leg to touch your right elbow under your stomach. Extend your leg and arm out again. Return to starting position. Repeat on the other side. Do five reps on each side.
2. Seated leg lifts — Sit on the floor, legs extended straight out in front of you. Keeping your core engaged, lean back slightly, so you’re able to place your hands on either side of hips, on the floor. Take a deep breath and lift one leg six inches off the ground. Hold for five seconds, and then put it down. Repeat with the other leg. Continue alternating for one-minute straight, then take a 20-second break. Repeat for five rounds.

Legs Exercises

1. Squat jump — With your feet hip-width apart, squat until your thighs are parallel to the floor, and then jump as high as you can. When you land, allow your knees to bend 45 degrees. Pause in the deep squat position for a second, and then jump again. Be careful not to extend your knees too far forward when squatting. Knees should be just above your toes.
2. Side lunge — Stand with your feet about twice shoulder-width apart. Keeping your right leg straight, push your hips back and to the left. Then, bend your left knee and lower your body until your left thigh is parallel to the floor. Your feet should remain flat on the floor at all times. Pause for a couple seconds, and then return to the starting position. Complete 5 reps on each side.

Even if it may not seem like much at the time, the cumulative benefit of daily movement can yield great returns for your body. Between reduced stress, increased flexibility, and overall health gains, your body will thank you. And, if you really want to treat your body, consider scheduling a massage. Massage is an excellent complement to any fitness routine as it helps work out tightness in the muscles that can hamper your movement. Schedule an appointment today with one of our fantastic therapists. 541-343-5633

We've all experienced a slip and fall accident. They're a part of life and sometimes impossible to avoid. But, as frequent as slip and fall accidents occur, there is a disconnect when it comes to seeking treatment. People tend to downplay the significance of the trauma, assuming the pain will go away and that it's no big deal. However, the injury could be more severe than you think and getting checked when the injury occurs helps prevent future issues.

Common causes of slip and fall accidents:

1. Wet floors and walkways.
2. Ice and snow.
3. Cluttered aisles and fallen merchandise.
4. Damaged floors and floor coverings.
5. On stairways, loose or damaged handrails.
6. Slippery flooring materials.
7. Elevators and escalators.
8. Inadequate lighting.
9. Landscape hazards such as pebble-size gravel, mulch, and loose sand.
10. Damaged sidewalks.

Treatment Options:
Treatment options vary depending on the type of injury sustained from a slip and fall accident. Chiropractic care, especially when coupled with x-rays, can be beneficial to address any subluxations resulting from the accident. Treatment from other medical professionals may also be helpful if the injuries are more severe.

Soft tissue injuries are not visible which can make treatment more difficult to determine. These types of injuries could include minor ankle and wrist sprains to devastating tears in tendons and ligaments. Chiropractic care coupled with massage therapy or physical therapy may be the best route.

If you hit your head, it's important to seek medical care. Even if you thought it was just a little bump, a minor head injury could quickly turn into a medical emergency. If there is swelling, bleeding, or even a brief loss of consciousness you may have a concussion. Minor concussions usually clear up on their own, but more serious brain injuries can permanently alter your ability to function. Head injuries cannot be diagnosed based on symptoms alone, and some very serious head injuries produce only minimal symptoms at first. No matter how inconvenient it is or how “fine” you feel, your first stop after a head injury should be to your doctor. New technology is available that enables a physician to determine the degree of brain injury more precisely than ever before.

If your slip and fall accident causes cuts and abrasions, they can look quite severe, but typically these injuries are often less worrisome. Leg and arm abrasions are common, as are wounds to the head and hips. In most cases, these injuries only require superficial treatment, and perhaps some stitches. Seeking treatment from your primary care doctor could be beneficial as well as a visit to your chiropractor.

Not as often as other injuries, but sometimes spinal cord injuries during a slip and fall accident. But when they do occur, these injuries are almost always life-threatening and demand immediate medical care, as well as ongoing treatment. You'll want to see your physician as soon as possible. After a determination that there is no further risk to the spinal cord, treatment with a chiropractor can help align the spine so the muscles and vertebrae don't move back into a position where damage can occur.

Lastly, broken bones can result from a slip and fall accident and can be quite painful. Whether you sustain a minor fracture or a severe break requiring surgery, the tissue surrounding the broken bone(s) may also be damaged, necessitating long-term therapy to prevent chronic pain and neuromuscular dysfunction. After seeking a diagnosis from your physician and x-rays, a combination of chiropractic care, physical therapy, and massage therapy can get you back to feeling better.

If you suffer a slip and fall accident in Eugene, Oregon, please give our office a call. The doctors at Pure Life Chiropractic can help assess and provide treatment to get you back to feeling better. Call us today! 541-343-5633