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About Dr. Felicia Spano, DC
Dr. Felicia Spano is chiropractor who was born and raised in Hamilton, Ontario. She is proud to provide chiropractic & acupuncture services to her community. She uses an evidence-informed and personalized approach to assess and diagnose your injuries. She employs a variety of treatment techniques uniquely tailored to help you move and feel your best.
![RESISTANCE or STRENGTH training 🏋️♂️ involves the performance of physical exercises which are designed to improve strength or endurance. It is typically associated with lifting weights but, can also involve your body weight👤, resistance bands, or weight machines at the gym.
There are multiple BENEFITS of resistance training which include:
🦴Improved muscle strength, muscle tone, and bone mineral density
💪Weight management and increased muscle-to-fat ratio
🫀Prevention or control of various chronic conditions such as diabetes, heart disease, arthritis, back pain, depression, and obesity.
🤕Decreased risk of injury
🥰Increased self-esteem
🤩And more! (1)
It is recommended to complete 2 days a week of resistance exercise involving all major muscle groups. Consult your doctor, chiropractor, physiotherapist, or certified personal trainer to find out more information on how to safely resistance train.
-Fel🏋🏻♀️
Reference:
1. Resistance training – Health Benefits - Better Health Channel [Internet]. [cited 2021 Jul 12]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/626040545_18120175372505052_5030204368798077183_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=107&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiRkVFRC5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=bmUNFNoC4YUQ7kNvwFYHQRH&_nc_oc=AdoQ9j15Mc-T88igRADLaGxCdy4_RLKVHxaywWyvhRKV02p1dhI42456QS7jdYPC0Ns&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=ijmjeHJPG81LOJZhYhWvdg&_nc_tpa=Q5bMBQGdufNhJ5OQBbosWfmyP1Oix41LeIVEiYblG-isJPU4hOdm5ZNzzp8psOfrNmJbuGN50HA0lbLM&oh=00_Af01AdrrzKEILKhnVRE-qQNeH_MtoxhJAJ0H0Jb78m1JlQ&oe=69DB1B4E)
![AEROBIC EXERCISE is a type of cardiovascular training where there is continuous movement of large muscle groups to strengthen your heart🫀 and lungs 🫁. When you do aerobic exercise, your muscles demand more oxygen-rich blood which makes your heart beat faster!
The BENEFITS of aerobic exercise are endless: weight loss, lowers blood pressure, builds stronger bones, improves muscle strength, and also helps you avoid serious health problems such as heart disease, hypertension, stroke, diabetes, and some cancers (1).
Some ways you can do AEROBIC activity are:
🚶♀️Brisk walking
🏃♀️Running
🚴Cycling
🏊♂️Swimming
⛷Cross-country skiing
Which is your favourite way to get your cardio in?
Lately I have been walking or running outside but, I do love biking as well! Here’s a throwback of me biking in Central Park in NYC🗽🍎.
-Fel 🚴🏻♀️
Reference:
1. Aerobic Exercise - OrthoInfo - AAOS [Internet]. [cited 2021 Jul 5]. Available from: https://www.orthoinfo.org/en/staying-healthy/aerobic-exercise/](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/619225724_18089605379041083_11659786649889514_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=105&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiRkVFRC5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=jsgMz8yv0zYQ7kNvwFYmsbr&_nc_oc=Ado7ZTe4sVEL3S6qM8DPczPFCPufgXS7GztzKOTyJAt6o82RYYrB3NcZGgPFtRldkPE&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=ijmjeHJPG81LOJZhYhWvdg&_nc_tpa=Q5bMBQEpxErNVIMs8_xWfTjmka7Khvxo1RfzWgRB-pP0Qu_GcPpNhVQLjW3oEJnuMcywt_e0FGoPAh_m&oh=00_Af1V2M81zYXK2aKgqH3lw9B6KBdH_ckOioq-8qoRGjAthg&oe=69DB1C2E)
![The PIRIFORMIS is a deep gluteal muscle, swipe along to learn it’s anatomy👍🏼! Thanks to @3D4Medical for the photo.
There is a clinical condition called PIRIFORMIS SYNDROME which occurs in 0.3-6% of all patients with low back pain. It occurs when the sciatic nerve becomes entrapped and this causes pain in the buttock region that can “shoot” down the back of the leg. This is more commonly known as sciatica or sciatic-like pain. It can be caused by trauma to the hip or buttock area🤕, hypertrophy of piriformis (usually in athletes who have high training volumes) 💪, sitting for prolonged periods of time 🪑, or anatomic anomalies. If you are experiencing any low back, buttock, or leg pain I recommend consulting your healthcare provider or seeing a chiropractor for a proper examination of your symptoms.
-Fel 🫀
References:
1. Standring, S. (2016) Gray's Anatomy: The Anatomical Basis of Clinical Practice. Gray's Anatomy Series 41st edn.: Elsevier Limited.
2. Hicks BL, Lam JC, Varacallo M. Piriformis Syndrome. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2021 [cited 2021 Jun 29]. Available from: http://www.ncbi.nlm.nih.gov/books/NBK448172/](https://scontent-den2-1.cdninstagram.com/v/t51.82787-15/650784189_18091305628887065_5153131532917633278_n.jpg?stp=dst-jpg_e35_tt6&_nc_cat=104&ccb=7-5&_nc_sid=18de74&efg=eyJlZmdfdGFnIjoiQ0FST1VTRUxfSVRFTS5iZXN0X2ltYWdlX3VybGdlbi5DMyJ9&_nc_ohc=PJdFKdQy09gQ7kNvwFzB4Og&_nc_oc=Adq40vH4wGuyF2idGDdM0g8cas0C0CKOzCZqpX-CdmL0GvDJygG4ufeGuPeUIZLCz1g&_nc_zt=23&_nc_ht=scontent-den2-1.cdninstagram.com&edm=ANo9K5cEAAAA&_nc_gid=ijmjeHJPG81LOJZhYhWvdg&_nc_tpa=Q5bMBQHjcMQrtBAkqbLBUCV9atg-rxD1bN6U9cskrx40djYg4-psXuhZjtSZCjDA121pZ0V01OdiZXLE&oh=00_Af3jkAZGek0413_O63UVqjMWO1DtLE8f7u8Ubn3kqPlBZg&oe=69DB1A82)
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