Move Better Chiropractic & Fitness

11/21/2025

Aww, nuts

You should be missing lifts occasionally. The move is more complicated, too heavy, or you worked to physical failure.

If you are not occasionally missing a lift, are you challenging yourself enough?

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11/20/2025

Does resistance training help with pain

Good News!

A new systematic review with meta-analysis was conducted to evaluate the efficacy of resistance training (RT) in improving pain intensity, quality of life, and disability in people with nonspecific chronic low back pain (NSCLBP).

PMID41065407

Conclusions and Suggestions:

• Resistance training is effective in improving pain intensity, quality of life, and disability in patients with nonspecific chronic low back pain.

• This study provides literature-based guidelines for prescribing resistance exercises in patients with nonspecific chronic low back pain.

• Exercise programs should be structured, progressive, and implemented for at least 12 weeks to achieve meaningful improvements in pain, disability, and quality of life in patients with nonspecific chronic low back pain.

If you are in chronic pain, overweight or out of shape...

Call (302)836-6443 to schedule a complementary consultation and get started today.

11/19/2025

Indian Clubs

Casts vs Mills

There are two basic ways to swing a club behind your head...

Passing the opposite ear.

Passing the same ear.

Both are patterns you should learn and practice.

Passing the club around the opposite ear is known as a cast, sometimes referred to as a Gamma cast (after the Great Gamma 1878 - 1960, a Pakistani pehlwani wrestler). It is a defensive move for blocking punches or sword attacks.

Passing the club by the same side ear is a mill. Use this as practice/strength training for throwing patterns (baseball, football, javelin, tennis swing).

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11/17/2025

Weighted getting up off the floor

Grab a weight and practice the 90/90 Get-up.

The weight in front wants to pull you forward, so you must use the core to resist that forward momentum and stay upright.

Give it a try.

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11/14/2025

11/12/2025

Indian Clubs

Alternating mills

Alternating the basic club swings.

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11/05/2025

Indian Clubs

Outside circles

Club swinging may initially look like it's a shoulder exercise, and it is. But it is so much more.

If you want to move up to heavier clubs you need to learn to use your legs to create and absorb force.

First rotate around your hips to load the opposite leg.

Push with the leg to start the movement of the club.

As the club swings down and across your body, rotate the opposite way and load the same side hip to absorb the force on the catch.

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11/04/2025

10,000 steps a day

Everybody has heard that we should walk 10,000 steps each day.

But where did that recommendation come from?

The 10,000 steps goal originated in Japan in the 1960's as a marketing campaign for a pedometer called the "Manpo-kei," which translates to "10,000 steps meter." (AI Overview)

So there really is no scientific evidence to support that specific number.

And telling someone who has never exercised before to walk 10,000 steps every day can seem overwhelming to the point they may not even try.

And some recent studies are showing 7,000 - 9,000 may be the sweet spot to reduce all-cause mortality.

So remember, any movement is better than none. Some steps are better than none. And more steps are better than some.

And the 10,000 step recommendation is all the steps you take in a day, not just the ones you take during a deliberate walk.

So, start where you are. Just get up and start moving.

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11/03/2025

Getting up off the floor

Everybody should be able to get up off the floor on their own. When you can't, you lose your independence.

This is the get up we are working on in our group strength classes this month.

Starting from a seated position on the floor we are going to come up to a lunge position then to stand.

Give them a try.

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10/31/2025

Becoming Batman

A Friday morning workout using equipment that I have available.

Kickstand (or split stance deadlift) to suitcase carry 12 deadlifts then walk the length of the block right and left.

Bear hug carry the block and back then 12 squats.
Mace swings 19 right 10 left.

Run the block dragging the tire behind me, pull it in, drag the tire backwards back down the block, pull it in.

Did you train today?

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Call (302)836-6443 to schedule a complementary consultation and get started today.