American Canyon Chiropractor - Dr. Stephen Rasmussen, D.C.

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+1 (707) 864-2223Dr. Steve Rasmussen, D.C.
100 W. American Canyon Rd. Suite k6
American Canyon, Ca 94503 drsras@gmail.com

Blog

Building Muscle

muscle man

Muscle building relies on efficiency: the efficiency of your chosen workout plan, the efficiency of your body's protein synthesis and the efficiency of your nervous system. At American Canyon Chiropractor, we are here to help with the latter. Muscles begin the growth process when motor neurons in the brain send a signal that tell the muscle to contract. In this way, the easier it is for that communication to occur, the quicker the muscle will build. Subluxation is therefore extremely detrimental to the serious muscle builder.

At our office, we support muscle builders in their endeavors by ensuring that the spine is free of subluxation, ensuring that the nerve pathways are clear. Nutrition and rest are also important factors in the process: while you stress the muscles and create tiny tears in the muscle fibers at the gym, the actual growth occurs during rest. During this period, muscle protein synthesis must be greater than the body's protein breakdown. Proper attention to nutrition and adequate rest ensures that you are growing muscle at maximum efficiency. 

If you are looking to take the next step in growing serious muscle, chiropractic may be a great asset to consider: together, we can create a multi-faceted plan that will grow muscle while protecting the longevity of your spine and ensuring overall health. 

Call our office in American Canyon at (707) 864-2223.

Dr. Stephen Rasmussen, D.C. 

Athletic Performance

fitness

Athletes are constantly searching for ways to improve: shaving seconds here and increasing weight there; the difference between a personal best and second best can often be determined by abstract factors. At American Canyon Chiropractor, we are helping athletes gain an edge by regulating the health of their nervous systems and keeping their bodies resistant to injury. Here's how it works: 

When spinal nerves are impinged upon, the brain and body cannot communicate properly: this can create a detriment to all the anatomical systems including the ones most critical to athletic success. Ensuring your spine is free of subluxation can make respiratory, cardiovascular and muscular functioning uptick drastically. 

For muscle builders, chiropractic helps ensure that your movements are not wasted. When the spine is misaligned, the body is often out of balance and muscles will contract and release over shorter or longer meridians. Muscle tone can also be enhanced by improving blood flow and circulation through trigger point therapy. 

Keeping you resistant to injury is the most important element we have to offer. Athletes call upon their bodies to go above and beyond; you can call upon us to ensure that your body will not suffer in this process. 

Dr. Stephen Rasmussen, D.C. 

The Core

twisting crunch

Core strength is essential to spinal longevity. In order to create a routine that strengthens the core for back health, you need to be honest about your fitness goals: are you trying to get a ripped stomach, or create a core that is conducive to supporting the structures of the back. Many people fall victim to the false idea that the core is just a set of muscles in the middle of the body. In reality the core is an extensive network of muscle groups that can be found in almost every part of the body beside the limbs. Every movement that a human makes will generally use some core muscles, but we very rarely use the core to initiate movement. Why then, is there  such an emphasis on the crunch as the primary core exercise?

Crunches are designed to strengthen the abdomen and make them greater at producing force which is a tertiary function of the core. For people concerned with the condition of their back, we want to focus on the core as a stabilizer. In this way, the core controls the force we produce, and transfers the force across the body in a balanced manner. This is how core muscles actually protect the spine and inoculate it against injury. Exercises such as side planking, planking, and deadlifting are a much better metric for stability than the number of crunches you can do.

For people concerned with pain in their lower back, or people looking to prevent any pain in their future, give our office in American Canyon a call. We can help you set a course for core strengthening that will improve the quality of your back and overall life.

Dr. Stephen Rasmussen, D.C.  

Core Stabilizing Movements

 core strengthening

One of the quickest ways to improve the condition of your back pain is to work on strengthening the lower back, making it more resistant to injury and more supportive of the weight of your body as you age. The wonderful part is that these strengthening movements can be performed in under 15 minutes a day, with little to no expense.

Movement: Tiger Push-up. No materials required.

  • Start on all fours with knees and hands on the ground.
  • Sit back on heels and extend arms forward.
  • Raise your head and slide your torso along the ground, fully extending your body
  • Arch your back and straighten your arms
  • Hold 5 seconds, then reverse motion

Movement: Crunch and Reach. No materials required

  • Lie on your back
  • Legs in the air, knees bent.
  • Lift head, and fully extend arms forward (behind your head)
  • Roll to the right all the way onto your stomach
  • At this point, you should have assumed the Superman position
  • Squeeze shoulder blades together and contract stomach and butt muscles for 5 seconds.
  • Roll in a controlled motion the opposite direction.
  • Try to achieve this stretch without touching the floor with hands or feet.

Do not undertake these movements if your pain is too severe; instead, call our office and schedule an appointment so we can get your back healed to a point where strengthening exercises can be performed. Exercises that target all the major core muscles are an important part of strengthening your back against the stresses of daily life. 

Dr. Stephen Rasmussen, D.C. 

Can we help you relax?

massage

Every day brings cycles of tension and stress in varying degrees that causes wear and tear to the body and mind. Like any fine-tuned instrument, the body needs regular maintenance to combat the accumulation of these stressors. Misalignments of the spine, known as subluxations, put pressure on nerves causing pain, limiting your range of motion and generally leaving you feeling out of sorts. At American Canyon Chiropractic, we use gentle adjustments to restore the vertebrae to proper alignment, allowing you to feel and move better. 

We also go one step further: encouraging the body to truly relax by releasing the chemicals within your body that make you feel truly happy. We focus on trigger points and injurious regions and open them to healing with massage. Through gentle massage, we can affect the following positive changes:

  • Reducing stress
  • Supporting the immune system
  • Increasing flexibility
  • Healing injuries
  • Improving endurance
  • Alleviating muscle tension 
  • Helpin with sleep disorders

Bodies heal best when they are relaxed and rested; most injuries are caused in a state of higher tension. When you receive a satisfying massage, cortisol levels fall while dopamine and serotonin are released, meaning your stress goes down and your mood is lifted. Call our office in American Canyon Chiropractic at (707) 864-2223 to start feeling better through relaxation today.

Dr. Stephen Rasmussen, D.C. 

Are you Sitting too Much?

sitting too much

The answer, for most people, is yes. Sitting is pervasive, and it is usually done with poor posture. With people sitting more than ever, we are seeing premature degradations of spines at an alarming rate. At our office in American Canyon, we don't seek to drastically upend your lifestyle. We simply seek to arm you with an awareness of the dangers of sitting too much and a penchant for breaking the monotony of immobility. 

What happens to your body when you sit for 8 hours of work and follow this up with a movie marathon at night? 

  • Your muscles are weakening from lack of movement, a condition called atrophy. 
  • Circulation is stagnating 
  • Bone mass is decreasing 
  • Your chance of heart disease is increasing 
  • Spinal discs are absorbing fluid and stiffening

It is a very scary proposition when it is played out over years. You can still binge watch television to your heart's content, but we urge you to take a few minutes out of every hour to stretch or walk around so that your muscles do not stagnate completely. We would like to see people retain their range of movement throughout all of life. Call our office at (707) 864-2223 to start making little changes to your lifestyle that will effect large outcomes.

Dr. Stephen Rasmussen, D.C. 

Jet Lag

jet lag

As you cross countries and time zones, your body's internal clock is being desynchronized, resulting in fatigue and insomnia. While it may be the middle of the night in your hotel as you attempt to rest for the next day, your body perceives that it is day time back home and doesn't allow you to sleep. Furthermore, the brain is perceiving changes in the environment: sleeping in an unfamiliar place is not as easy as it may have been when we were young. 

There are ways that exist in which you can trick your brain or set it up so that the effects of the time change are lessened. 

  1. Create an environment that is familiar to your brain: for example, bring a pillow from home. 
  2. Take a warm bath before bed. 
  3. Use sleeping masks and ear plugs to block out sensory distractions. The more you can achieve this effect, the deeper your sleep will be. 
  4. Hydrate: your brain still needs to operate while you sleep and keeping it hydrated is the best way to do this. 

On vacation, every minute counts. Whether you are exploring the wonders of foreign cities, or trying to catch Zs on the beach, you don't want to be feeling bogged down by jet lag. At your American Canyon Chiropractor, we would love to see everyone enjoy their vacations to the fullest. Spinal dysfunction and nervous system interference could also be a factor in your sleep deprivation. If this is the case, give our office a call at (707) 864-2223 to schedule an appointment

Dr. Stephen Rasmussen, D.C.