Glen Oaks Health and Spine

[Pick the date] [Edition 1, Volume 1]
IS EXERCISE THE KEY TO BEATING BACK PAIN?
Exercise is an element found in almost every back and neck pain treatment plan. Proper exercise can improve flexibility, increase strength, reduce existing pain and prevent future occurrences. It can be used successfully alone or in conjunction with other treatments. However, exercise isn’t easy and it’s important for back pain patients to do the right kind of exercises given their specific back condition.
EXERCISE AND BACK PAIN
A typical response to experiencing back pain is to take it easy – either staying in bed or at least stopping any activity that is at all strenuous. While this approach is understandable and may even be recommended in the short term, when done for more than a day or two it can actually undermine healing. Instead, active forms of back exercises are almost always necessary to rehabilitate the spine and help alleviate back pain.
When done in a controlled, gradual, and progressive manner, active back exercises distribute nutrients into the disc space and soft tissues in the back to keep the discs, muscles, ligaments and joints healthy. Consequently, a regular routine of lower back exercises helps patients avoid stiffness and weakness, minimize recurrences of lower back pain, and reduce the severity and duration of possible future episodes of low back pain.
To be effective, a patient’s program of back exercises should be comprehensive, working the whole body even if it targets the back. Two back exercises commonly recommended for back pain are McKenzie exercises and dynamic lumbar stabilization.
Read more on back strengthening exercises:
BROUGHT TO YOU BY: MARK KEMENOSH, DC
SPINE HEALTH NEWSLETTER – JULY 2011
ABOUT DR. KEMENOSH
Dr. Mark Kemenosh and his team at Glen Oaks Health and Spine in Laurel Springs, New Jersey are experts in treating shin splints, hip pain, back pain, neck pain and all soft tissue issues. To learn more about Dr. Kemenosh, click on the “request an appointment” button to schedule your initial consult.
Visit Dr. Kemenosh’s profile on Spine-Health.com to learn about his latest treatments and his special offers for new and returning patients.

http://www.spine-health.com/doctor/chiropractor/mark-kemenosh-laurel-springs-nj

856-228-3100
Brought to you by: Mark Kemenosh, DC
[Pick the date] [Edition 1, Volume 1]
Brought to you by: Mark Kemenosh, DC
Glen Oaks Health and Spine
3 Jefferson Drive
Laurel Springs, NJ 08021
856-228-3100
Special Offers: http://glenoakshealthandspine.com/

http://www.spine-health.com/wellness/exercise/back-strengthening-exercises

STRETCHING FOR BACK PAIN RELIEF
Almost everyone can benefit from stretching the soft tissues – the muscles, ligaments and tendons – in the back, legs, buttock, and around the spine. The spinal column and its contiguous muscles, ligaments and tendons are all designed to move, and limitations in this motion can make back pain worse. Patients with ongoing back pain may find it takes weeks or months of stretching and other back exercises to mobilize the spine and soft tissues, but will find that meaningful and sustained relief of back pain will usually follow the increase in motion. Keep the following in mind when starting a stretching routine as part of a program of back exercises:
 Wear comfortable clothes that won’t bind;
 Stretching should be pain free; do not force the body into difficult positions;
 Move into the stretch slowly and avoid bouncing, which may actually tear muscles;
Read more about what to keep in mind when starting a stretching routine: http://www.spine-health.com/wellness/exercise/stretching-back-pain-relief
SPECIFIC HAMSTRING STRETCHES FOR BACK PAIN RELIEF
The hamstrings run through the back of each thigh. Tightness in this muscle limits motion in the pelvis which can increase stress across the low back and corrupt correct posture. Stretching the hamstrings with these following exercises (or as part of a routine of back exercises) can gradually lengthen them and reduce the stress felt in the lower back.
Options for hamstring stretching exercises, listed from most difficult to least difficult, include:
Standing Hamstring Stretch
This is the most common technique. While standing, simply bend forward at the waist with arms hanging down and with legs relatively straight. Try to touch the toes but do not strain to do so. Stop when a stretch is felt in the hamstring. Chair Hamstring Stretch
Less strain is applied to the back by sitting on a chair and placing the legs straight out in front on another chair. In this position, reach toward the toes. One leg at a time may be stretched.
Read about other hamstring stretching exercises: http://www.spine-health.com/wellness/exercise/specific-hamstring-stretches-back-pain-relief
This newsletter content powered by www.Spine-health.com

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Using Your Mind To Putt Great

We all know the famous cliché that states: “You drive for show and putt for dough”. But the truth of the matter is this: great players know that if they make putts, they will be in the hunt to play their best round and to win championships.

Stretch With A Purpose
For stretching to be beneficial to your game, you should simulate the golf swing as much as possible. Most teaching professionals cringe when they see golfers put a club behind their shoulders blades and start twisting back and forth.

Strength + Flexibility = Distance

Strength training exercises, important for increasing muscle strength and bone mass, require the addition of weight or resistance to challenge the muscles.

Quick And Easy Warm Up Drill

Recreational golfers have typically skipped warming up before play and practice because of the misconception that golf is not a strenuous activity or because of time constraints. Current Issue

Brian Gay

X-Factor Golf Workout with Chris Noss

SPRING TUNE UP – Issue – Stay Health & Play Great

5 steps to playing with a clear mind

Gain Effortless Speed for Maximum Distance

JUNIOR GOLF – Transitioning to Free Weights with CINDY FENG

PLAYER PROFILE – Brittany Lincicome

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BOOK REVIEW
Mentored by the King: Arnold Palmer’s Success Lessons for Golf, Business, and Life
By: Brad Brewer

Brad Brewer’s dedication to teaching and growing the game of golf comes from his lifelong relationship with Arnold Palmer. Brewer shares the wisdom and insights he gleaned from Palmer over the course of their more than 25 years of business and friendship.
Brewer will share with you 35 principles for success that Arnold Palmer lived by, some deceptively simple yet life changing. You will be inspired to cultivate these attributes and attitudes in your own life!

Having known Mr. Palmer from afar and now personally for several years, I have always marveled at his amazing character. I also know that many of the principles that he lives by were influenced and formulated from his father. These attributes that helped mentor Brad Brewer are a source of inspiration and guidance for those of you who have followed Palmer’s career. But more importantly, after you read it, the lessons of this book should be passed down to and practiced by your younger generations. The lessons of character, competitiveness, and a simple approach to life passed on from Palmer’s father, cultivated and then passed onto Brewer, are truly the only path to long term success in life!

MORE…

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[Pick the date] [Edition 1, Volume 1]
UNDERSTANDING OSTEOARTHRITIS: THE
MOST COMMON FORM OF ARTHRITIS
Osteoarthritis, also known as degenerative joint disease,
affects up to 30 million Americans, mostly women and
usually those over 45 or 50 years of age. The goal of any
osteoarthritis treatment plan is to increase the strength of
the joints, relieve pain, improve or maintain joint
movement, and reduce the debilitating effects of the
disease.
CERVICAL
OSTEOARTHRITIS
(NECK ARTHRITIS)
Just as in the lumbar spine, the
facet joints in the cervical spine
can degenerate and lead to
arthritis in the neck. Many
terms are used interchangeably to
refer to cervical osteoarthritis,
including cervical spondylosis,
degenerative joint disease or
simply neck arthritis.
Treatments for cervical
osteoarthritis are usually
nonsurgical and may include one
or a combination of the following:
Rest when the pain is
severe
Non-steroidal antiinflammatory
drugs (NSAIDs),
such as ibuprofen (e.g. Advil),
naproxen (e.g. Aleve) or COX-
2 inhibitors (e.g. Celebrex) to
relieve the pain from the
inflammation that usually
accompanies the arthritis
Traction and/or
chiropractic manipulations to
help control chronic symptoms
or provide relief for more
severe episodes of pain from
osteoarthritis
BROUGHT TO YOU BY: MARK KEMENOSH, DC
SPINE HEALTH NEWSLETTER – APRIL 2011
ABOUT DR. KEMENOSH
Dr. Mark Kemenosh and his
team at Glen Oaks Health and
Spine in Laurel Springs, New
Jersey are experts in treating
shin splints, hip pain, back pain,
neck pain and all soft tissue
issues. To learn more about Dr.
Kemenosh, click on the “request
an appointment” button to
schedule your initial consult.
Visit Dr. Kemenosh’s profile on
Spine-Health.com to learn
about his latest treatments and
his special offers for new and
returning patients.

http://www.spinehealth.

com/doctor/chiropractor
/mark-kemenosh-laurel-springsnj
856-228-3100
Brought to you by: Mark Kemenosh, DC
[Pick the date] [Edition 1, Volume 1]
Brought to you by: Mark Kemenosh, DC
Glen Oaks Health and Spine
3 Jefferson Drive 15 Wadsworth Avenue
Laurel Springs, NJ 08021 New York NY, 10033
856-228-3100
Special Offers: http://glenoakshealthandspine.com/
Learn more about cervical
osteoarthritis and other
nonsurgical treatments:

http://www.spinehealth.

com/conditions/arthritis/cer
vical-osteoarthritis-neck-arthritis
SPONDYLOSIS: WHAT IT
ACTUALLY MEANS
Spondylosis refers to a
condition where there is
degeneration of the spine. It could
describe degeneration in the neck
( ) or
degeneration in the lower back
( ). Patients are
often confused by the term
because, like many other spine
terms, doctors tend to use the
term spondylosis differently. For
example, doctors may use the
term in any of the following ways:
To refer to general back
pain in which there is
degeneration of the spine but
no known cause of back pain
describe any patient who has
both degeneration of the spine
and lower back pain
Read about other ways
doctors use the term and the
importance of looking for the
pain generator:

http://www.spinehealth.

com/conditions/backpain/
spondylosis-what-itactually-
means
OSTEOARTHITIS
OVERVIEW
For many, osteoarthritis pain
may become markedly worse over
time or with specific activities.
Characteristic signs and symptoms
of osteoarthritis include:
Inflexibility. Patients
may experience loss of full
range of motion in the affected
joint.
Soreness. The joint may
feel tender to touch or with
slight pressure.
Read about other
symptoms, causes, diagnosis and
treatments:

http://www.earthritishealth.co

m/typesarthritis/
osteoarthritis/osteoarthriti
s-overview
NEWSLETTER CONTENT POWERED BY WWW.SPINE-HEALTH.COM

Shape Your Game

PRE-SEASON TRAINING
EASE INTO PRE-SEASONING TRAINING
By: Karen Palacios-Jansen, GFM Managing Editor

For many of you, the golf season will be in full swing within a few weeks. You may be considering starting a golf fitness program to whip you into shape for the upcoming season. Too many older golfers start out doing too much too soon, then get sore or injured, and eventually give up their program.

The key to long-term success is to take your initial fitness level into consideration and be realistic about the time you will have to put into a program.

Read More….

For more golf fitness exercises visit our site at www.golffitnessmagazine.com

WARMING-UP 101:
USE YOUR CART TO STRETCH
Warming up and stretching few minutes before a round of golf can loosen your muscles and joints to swing freer. Try this simple stretch using your golf cart to loosen up your shoulders, low back and hamstrings.

Read More….

For more warm up tips visit our website at
www.golffitnessmagazine.com

SWING ESSENTIALS:
SPRING YOUR SHORT GAME

Effective pitching is all about controlling distance, which requires a keen sense of rhythm. Here’s a great rhythm drill to help you learn to control distance.

Set up targets at three distances-say 20, 40, and 60 yards. Using a sand or pitching wedge, alternate hitting shots to the three different distances.

Read More….

For more golf fundamental tips visit our website at www.golffitnessmagazine.com

THE HEALTHY GOLFER
SKIPPED YOUR WORKOUT AGAIN? YOUR BODY MAY PAY THE PRICE.
Whether you choose jogging, walking, kickboxing or a golf specific workout, it doesn’t matter-what matters is that you choose to do something. To achieve the benefits of exercise-better overall health, reduce risk of disease and injury, weight loss, anti-aging and improved bone and joint health-you must do it on a consistent basis.

Read More….

For golf specific exercises visit our website at www.golffitnessmagazine.com

FITNESS FOR THE BRAIN:
GOLF CAN BOOST YOUR BRAIN POWER
If you did not already know it, golf not only challenges your physical skills but also your mental fortitude. No matter what level player you are, golf can stimulate your brain and sharpen your mind.

Golf is a game of problem solving. Every round, every hole, every shot you are faced with a set of problems that you must come up with solutions.

Read More….

For more mental self help tips visit our website at www.golffitnessmagazine.com

BOOK REVIEW
MENTORED BY THE KING: ARNOLD PALMER’S SUCCESS LESSON FOR GOLF, BUSINESS & LIFE

Brad Brewer’s dedication to teaching and growing the game of golf comes from his lifelong relationship with Arnold Palmer. Brewer shares the wisdom and insights he gleaned from Palmer over the course of their more than 25 years of business and friendship.

Brewer will share with you 35 principles for success that Arnold Palmer lived by, some deceptively simple yet life changing. You will be inspired to cultivate these attributes and attitudes in your own life!

Having known Mr. Palmer from afar and now personally for several years, I have always marveled at his amazing character. I also know that many of the principles that he lives by were influenced and formulated from his father. These attributes that helped mentor Brad Brewer are a source of inspiration and guidance for those of you who have followed Palmer’s career. But more importantly, after you read it, the lessons of this book should be passed down to and practiced by your younger generations. The lessons of character, competitiveness, and a simple approach to life passed on from Palmer’s father, cultivated and then passed onto Brewer, are truly the only path to long term success in life!

Brad Brewer does an amazing job of compiling his mentoring experience into easy-to-read chapters that let you step inside the mind and life of Arnold Palmer, to gain insights and secrets that can inspire your own actions towards excellence.

This book is a must read! You can also get an AUTOGRAPHED copy by ordering now at www.bradbrewer.com.
Or simply order through Amazon right here.

Reviewed by Steve Gomen, President and Publisher of GFM

SUBSCRIBE TODAY!! Start Changing The Way You Play The Game!

Begin learning how
understanding proper
conditioning and
improved focus can
CHANGE THE WAY
YOU PLAY and
Permanently Extend
Your Golfing Years and
Enjoyment of the Game.

Shape Your Game

OFF-SEASON TRAINING

Get A Grip this Winter

By: Karen Palacios-Jansen, GFM Managing Editor

Your hands are your only connection to the golf club. Your grip directly determines the shape, the height and length of your shot, so it had better be correct before you hit your shot or your ball may end up in the wrong place.

One of the most common golf injuries among professional and amateur golfers is to the lead hand and wrist. The repetitive motions of golf, and the high speed of the typical golf swing can place the hands, fingers and wrists at high risk for injury.

Read More….

For more golf fitness exercises visit our site at www.golffitnessmagazine.com

WARMING-UP 101:

wINTER RESORT WARM UP ROUTINE
Many of you will be lucky to escape this winter to your favorite warm winter resort to play a few rounds of golf. Since it may be a few months since your last round of golf, you may be a little rusty. Take time to warm up your muscles and prepare your body for all the movements you will be doing during your round of golf.

Read More….

For more warm up tips visit our website at
www.golffitnessmagazine.com

SWING ESSENTIALS:

Got Slice?
Slicing the ball is one of the most frustrating shots in golf. Slice spin moves the ball from left to right, like the shape of a banana. Slice spin makes the ball go higher and takes distance off the ball. The lower lofted the clubs, like a driver, exaggerates the fault.

Read More….

For more golf fundamental tips visit our website at www.golffitnessmagazine.com

[Pick the date] [Edition 1, Volume 1]
NEW YEAR’S RESOLUTIONS FOR BACK
PAIN RELIEF
The New Year is a good time to get reinvigorated about
your treatment choices for back pain. For those of you
with ongoing back pain, it’s a great time to shake things
up and perhaps try some new treatments, exercises or
self care options. If you’re new to back pain, now is a
great opportunity to learn about the variety of treatment
options available for your particular pain. Take an indepth
look at how to fulfill your exercise resolution, learn
more about the benefits of exercise as it relates to back
pain, and the different ways chiropractors treat back
pain.
FULFILLING
YOUR EXERCISE
RESOLUTION
FOR BACK PAIN
RELIEF
Probably one of the most
made resolutions, and toughest
to fulfill, is the one “to exercise”.
For back pain sufferers, exercise
is crucial to easing chronic pain
symptoms and preventing future
pain and back problems. Learn
some tips for making the
resolution “to exercise” a part of
your life this year.
Click here to learn more on
how to fulfill your exercise
resolution: http://www.spinehealth.
com/blog/exercisefitness/
fulfilling-your-exerciseresolution-
year
BROUGHT TO YOU BY: MARK KEMENOSH, DC
SPINE HEALTH NEWSLETTER – JANUARY 2011
ABOUT DR.
KEMENOSH
Dr. Mark Kemenosh and his
team at Glen Oaks Health
and Spine in Laurel Springs,
New Jersey are experts in
treating shin splints, hip pain,
back pain, neck pain and all
soft tissue issues. To learn
more about Dr. Kemenosh,
click on the “request an
appointment” button to
schedule your initial consult.
Visit Dr. Kemenosh’s profile on
Spine-Health.com to learn
about his latest treatments
and his special offers for new
and returning patients.

http://www.spinehealth.

com/doctor/chiropra
ctor/mark-kemenosh-laurelsprings-
nj
856-228-3100
This newsletter content powered by www.Spine-health.com
Brought to you by: Mark Kemenosh, DC
Brought to you by: Mark Kemenosh, DC
Glen Oaks Health and Spine
3 Jefferson Drive
Laurel Springs, NJ 08021
856-228-3100
Special Offers: http://glenoakshealthandspine.com/
Dr. Kemenosh is a proud Doctor Member of Spine-health. He is committed to
educating his patients through the leading back pain and neck pain resource,
www.spine-health.com.
EXERCISE AND
BACK PAIN
A typical response to
experiencing back pain is to take it
easy – either staying in bed or at
least stopping any activity that is
strenuous. While this approach is
understandable and may even be
recommended in the short term,
when done for more than a day or
two it can actually undermine
healing.
Click here to learn more about
how regular routine of lower back
exercises can help patients avoid
stiffness and weakness, minimize
recurrences of lower back pain, and
reduce the severity and duration of
possible future episodes of low back
pain: http://www.spinehealth.
com/wellness/exercise/exercis
e-and-back-pain
CHIROPRACTIC
TREATMENTS FOR
BACK PAIN
Chiropractic is a health care
profession dedicated to the nonsurgical
treatment of disorders of the
nervous system and/or
musculoskeletal system, generally
through chiropractors maintaining a
unique focus on spinal manipulation
and treatment of surrounding
structures.
Click here to explore different
ways a chiropractor may treat back
pain: http://www.spinehealth.
com/treatment/chiropractic/c
hiropractic-treatments-back-pain

We have several referrals from the book and the author who highly recommends ART therapy!! Because it WORKS!!!
www.fourhourbody.com
Interesting that Tim Ferriss also devotes a chapter to the functional movement screens which we have done for years. I DO think that a trained professional should preform the FMS and present the corrective exercises so you don’t hurt yourself and progress properly

The Cyclone
See what TPI recommends for kids between the developmental ages of 5-8.

By Greg Rose – Posted December 11, 2009

The Titleist Performance Institute’s Junior Golf Cyclone is the name of the program we use for kids between the ages of five and eight. The Cyclone is composed of 6 to 12 stations depending on the size of the facility. Stations focus on speed and athletic development.

Kids are paired up (two per station) and rotate every 5-7 minutes from station to station. There is a 5-15 minute group warm-up before the class begins and a golf swing theme of the day is introduced. Themes include grip, alignment, posture and weight shift. All stations will re-enforce the theme if appropriate.

After kids complete four stations in the Cyclone, a group activity or game is performed with some type of competition. Examples include tug-of-war, foam hockey matches, sack races, putting contests and relay races. These group competitions usually last about 10 minutes. After the group activity, kids will return to the next station and complete the Cyclone.

Once the Cyclone is completed, all kids finish with a group cool down. This includes light aerobic activity and a review of the golf theme for the day. There are also mandatory water breaks after every two stations.

This format does several interesting things:
It allows kids to stay focused. Most experts will tell you that kids this age get distracted or bored with any activity after five minutes. By changing stations every 5-7 minutes this problem is eliminated.
It is fun for the kids. Because each station is designed around speed or physical development, most kids think this is more like play time than hard work. It is important for kids to have fun at this age. They need to relate the sport to something that is fun, not hard work!
It allows skills to be introduced in a slow and repetitive format. Each skill must be mastered before adding more information. By keeping to one theme per week or month, kids have time to process the information and really master the skill. Plus, they see how the skill is used in multiple sports and why it is important for success.
Kids are turned into athletes first and golfers second. Too often, kids at this age are thrown into golf-skill development programs only. Kids are not physically developed to handle this type of program at this age and it usually leads to early burnout, over-use injuries, dislike of the game and aversion to future instruction.
The stations that we recommend in the Cyclone include the following:

Striking – includes hitting golf balls, T-ball batting practice, tennis ground stroke, hockey slap shot and cricket batting.
Agility – includes hurdles, ladders, tag related games and obstacle courses.
Throwing – includes all over-hand throwing activities. These include throwing a ball, throwing a foam javelin, bean bag tossing and foam football throws.
Balance – includes balance beams, balance obstacle courses, foam discs and Swiss balls.

Kicking – includes soccer ball kicks, punting and kick ball.
Push-Pull – includes monkey bars, pull-up bars and push sleds.
Catching – includes koosh balls, fish tail balls Frisbees and footballs.
Jumping – includes hurdles, plyo boxes, hop scotch, broad jump and bounding activities.
Locomotion – includes skipping, hopping, sliding, sprinting, galloping, crawling and karaoke.
Visualization / Awareness – includes green reading, green bowling, croquette and tumbling.
Core Strength – includes Swiss ball, body weight only stability exercises, climbing activities and wrestling activities.
Rotation – includes medicine balls, rebounder or plyo wall and 360 degree jumping.
As you can see, the stations are focused on speed and athletic development. Once kids can demonstrate these basic fundamental movements (object control and locomotion skills) and create good rotary speed then they will progress out of the Cyclone. Most kids will need at least three years to truly develop these skills.

We now have a certified massage therapist here every Tuesday and Thursday