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Correct Planking Posture

Being able to do a plank correctly will benefit your CORE tremendously, but only when done with proper form. The list of benefits of this exercise is extensive and includes far more than just achieving a tight, toned core.

FORM IS EVERYTHING when it comes to truly being able to see the benefits from planking, and if you don’t get perfect form down with the standard plank, either on your forearms or in high plank, you can basically forget about getting any results from the hundreds of variations you can do.

Planks don’t stop at the CORE, it’s a full body exercise, virtually all of your muscles should be engaged to help hold yourself suspended above ground.


1) Let your hips droop towards the floor.
2) Let your butt go up in the air
3) Let your head drop towards the floor.


1) Keep your spine in as straight of a line as you can, from head to toe.
2) Engage your butt (gluten) SQUEEZE EM…
3) Tighten your abs to maintain balance and spinal alignment.
4) Keep your elbows directly beneath your shoulders.
5) RETRACT your shoulder blades (back and down, back and down, ALWAYS)
6) HOLD for at least 30 to 60 seconds

Do these in front of a mirror, so you can monitor your form…Breathe and do what you can….CORE muscles don’t strengthen over night, it takes time!!

Check out the video…

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Intermittent Fasting, Caloric Restriction and the Pursuit of a Healthy Heart and Brain

intermittent fastingBy Dr. Adam J. Friedman July 20th, 2018 – According to the Laboratory of Neurosciences, National Institute on Aging Intramural Research Program, “Intermittent fasting or reduced meal frequency and caloric restriction extend lifespan and increase resistance to age-related diseases in rodents and monkeys and improve the health of overweight humans. Both intermittent fasting and caloric restriction enhance cardiovascular and brain functions and improve several risk factors for coronary artery disease and stroke including a reduction in blood pressure and increased insulin sensitivity.”

This study wasn’t performed by some independent group that nobody has heard of or trusts for that matter, this was done by the National Institute of Aging. In essence, what they found was that simply by eating less and eating within a certain period of time each day, would significantly limit cardiovascular disease and ultimately cardiovascular death in this country. Coronary heart disease remains, far and away, the leading cause of death followed by stroke in this country. The NATIONAL INSTITUTE OF HEALTH has come up with these findings, yet the general public lacks even the most basic knowledge of how to eat and more importantly WHEN TO EAT.

The beneficial effects of IF and CR result from at least two mechanisms.

  1. Reduced oxidative damage: (think of an apple turning brown after you bite into it). Oxidative stress is one of the main culprits behind the process we call aging. And, over time, the damage it causes can trigger some of our most devastating disease.

  2. Increased Cellular Stress Resistance: Basically our cells become more resilient to the harmful effects of free radicals as a result of all the crap we put into our bodies.

The study even went so far as to say that the cellular and molecular effects of IF and CR that they found on the cardiovascular system and the brain are actually similar to those of regular physical exercise, suggesting shared mechanisms or benefits.

I HAVEN’T EVEN BEEN ABLE TO TALK ABOUT THE EFFECTS OF IF ON DIABETES, FASTING GLUEOSE LEVELS AND WEIGHT LOSS. Guess what…. overall the studies have been very favorable, showing a decrease in overall insulin sensitivity; which is a very good thing. In only rare situations, where the diabetes was TOTALLY OUT OF CONTROL, did the blood sugar levels become erratic, but this was only in a very small subset of participants. Obviously, it would be wise for anyone with rather uncontrolled diabetes to consult with their physician before starting any new eating regimen.

SOOOOOO, what is intermittent fasting???? Literally, it’s to refrain from food and drink (I only consume water with lemon during fasting periods) from a specific period of time. There are several different forms of fasting, but for the purposes of this article, we will use the catch-all phrase of intermittent fasting. Instead of the standard “three squares a day” or several small meals throughout the day, an individual only has a specific window of time when they can eat, whether it’s a few hours in the day or certain days of the week. When you aren’t fasting, you can theoretically eat whatever you want; but like anything else, take that with a grain of salt. It you opt for processed, sugary foods, it’s highly unlikely you’ll see all the benefits of fasting that I’ve described above. HOWEVER, if you stick with the fasting and eat mainly a whole food diet, rich in fruits, veggies, lean proteins, and healthy fats, you WILL SEE CHANGES (REMEMBER, ALWAYS CHOOSE ORGANIC, WHEN POSSIBLE).

The beauty of this diet is that when you do have a true cheat meal, the overall impact on your weight and quite frankly your overall health is far less than if you were eating food more regularly. I’m guilty of being a food lover myself; I love my cheat meals, quite frankly without them, I’d lose my mind. Occasional indulgences, in my professional opinion, are vital to a fruitful, happy life. More importantly, these so-called cheat meals, are essential in helping me to maintain a mainly plant based, whole food diet 95% of the time. Life is short and one has to find time to stop and smell the proverbial roses, and in my case, more often than not, that involves some type of food indulgence.

My own experience with intermittent fasting has basically changed my life. I have far less overall body fat, I have significantly less digestive issues, my sleep patterns have improved, I’m less tired throughout the day, I have less anxiety (you know we all have it), I have far more energy during my workouts (due to intermittent fasting’s ability to promote secretion of HGH or Human Growth Hormone) and I have overall significantly increased mental clarity and focus. You want to know why I’ve experienced all these things….its because my body isn’t in a constant state of digestion!!! I’m allowing my body to put more energy into other vital processes; therefore, significantly increasing performance.

I’ve always been a chiropractor that practices what he preaches; what I eat and when I eat are a huge part of my daily health regimen and I try to pass these philosophies along to my patients who may be battling with dietary problems or chronic obesity ultimately leading to, in most cases, back and neck pain; which is probably why they came into my office in the first place. Does intermittent fasting and caloric restrictive diets take discipline? ABSOLUTELY….Do I get hungry at times….ABSOLUTELY…BUT…once you’ve gotten through those first couple of days, your body will adapt and you will feel so much better; I know I did.

Yours In Health,

Dr. Adam J. Friedman

Dr. Adam J. Friedman, DC, Chiropractic Physician – serves the residents of Coral Springs, Coconut Creek and Margate, Florida. Please call 954-495-6564 to schedule a free consultation.


  1. “Intermittent Fasting Vs. Daily Calorie Restriction for Type 2 Diabetes Prevention: A Review of Human Findings.” Translational Research. Volume 164, Issue 4, October 2014, Pages 302-311. Adrienne R. Bamosky, Kristin K. Hobby, Terry G. Unterman, Krista A. Varady.
  2. “Beneficial Effects of Intermittent Fasting and Caloric Restriction on the Cardiovascular and Cerebrovascular Systems.” The Journal of Nutritional Biochemistry. Volume 16, Issue 3, March 2005, Pages 129-137. Mark P. Mattson, Ruiqian Wan

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Sciatica and Chiropractic Care

Dr. Adam J. Friedman July 15th, 2018 – Often misunderstood to be a diagnosis, sciatica is actually the term for a collection of symptoms, predominantly lower back pain combined with pain that typically extends through the buttocks region and down one leg. It’s one of the most prevalent forms of lower back pain and is regularly treated by chiropractors.

Typically, when we are dealing with true sciatica, the patient will describe the pain as dull, achy, sharp, toothache-like, pins and needs or eerily similar to electric shocks. Sciatica can also manifest itself to include sensations of burning, numbness and tingling. In most instances, sciatica is caused by sciatic nerve compression. In my years of practice, the most common disorders that I’ve encountered known to cause sciatica include, but not limited to, lumbar spine subluxations (misalignment of vertebral bodies), herniated, bulging or slipped discs, pregnancy and childbirth, or other non-spinal disorders such as diabetes or by simply sitting on a wallet when placed in the back pocket.

One of the most prevalent causes of sciatica, that I’ve come across in practice is piriformis syndrome; a very painful condition that afflicts a large, dynamic muscle in your buttocks region. The muscle is essential in aiding in hip rotation. The sciatic nerve runs beneath this muscle. The piriformis muscle is highly susceptible to injury, whether it be the result of a sports injury, falls, arthritis, or even a difference in leg length. These things can lead to muscle spasm and/or sever hypertonicity of the piriformis, putting pressure and even pinching the sciatic nerve; causing inflammation and ultimately pain.

Sciatica can present itself in many different forms from a patient’s perspective and it’s essential that the chiropractor makes the proper diagnosis. The first step is to determine the etiology of the patient’s sciatica. This is done with an in-depth consultation with the patient to determine if we can find any precipitating factors or medical history that may have caused the condition. Once we’ve taken a thorough look at your medical history, we move onto a comprehensive chiropractic exam, which includes a complete musculoskeletal exam, including range of motion testing in addition to orthopedic and neurological testing. When applicable, the chiropractor may recommend x-rays, an MRI or specialized nerve testing (EMG/NCVs) of the lower legs. Based on all of this information, the chiropractor can make an informed decision as to the etiology of the disorder and the best course of action in terms of treatment options. If there are any reasons that the chiropractor believes that spinal manipulation is contraindicated, the proper referral will be made to the appropriate healthcare provider to determine the most appropriate course of care.

Fortunately, in most instances, chiropractic care can help patient’s suffering from this common, in some cases, very debilitating condition. Using a combination of gentle chiropractic techniques (which are described in great detail to the patient prior to performing), a doctor of chiropractic can help patients restore proper spinal movement and alignment, while at the same time, minimizing pain. This non-surgical, drug-free option aims to address the root cause of the pain while also relieving its symptoms. As opposed to a more invasive approach with medications and injections, chiropractic care is a very conservative treatment option for this condition; with most patients seeing longer lasting relief of symptoms.

In addition to spinal adjustments, a chiropractor may utilize ice/heat therapy to reduce inflammation and/or muscle tightness ultimately leading to less pain. Ultrasound, which utilizes sound waves to increase circulation to the area, while gently therapeutically heating stiff and inflexible musculature, can also be beneficial. Rehabilitative exercises, at the appropriate time, are also utilized to help release endorphins, or pain killing hormones into the bloodstream that will help to relax muscles that are potentially causing the nerve compression. Electrical muscle stimulation may also be utilized to help decrease painful muscle spasms and also help to release endorphins.

I’ve seen thousands of patients over my many years in practice and it can be a debilitating condition when not diagnosed or treated appropriately. Chiropractic care is a safe, affordable, non-invasive approach to this problem and around 90 percent of sciatica cased end up resolving over time; it may take several months, but if the patient remains vigilant and follows the chiropractor’s recommendation, more often than not, positive results are achieved.

If you or someone you know suffers from chronic back, buttocks and leg pain, a chiropractic consultation is essential. A licensed practitioner with strong chiropractic training, like myself, should be consulted to assess the problem and develop an appropriate treatment plan.

Yours In Health,

Dr. Adam J. Friedman

Dr. Adam J. Friedman, DC, Chiropractic Physician – serves the residents of Coral Springs, Coconut Creek and Margate, Florida. Please call 954-495-6564 to schedule a free consultation.


  1. Palmer College of Chiropractic: “Chiropractic Treatments for Sciatica.” August 26th, 2015.
  2. Spine Universe: “Chiropractic Treatment of Sciatica.” Ron Grassi, DC MS ACFEI

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The Neck is Your Life Line

The nervous system is the master control network for your body, directing virtually every function and action, from monitoring your life needs, to precisely responding to threats to your health.

Each system, from your heart and blood vessels, to your digestive and immune systems, is directed through nerve impulses originating in your brain or spinal cord that travel through its protective bony structure: the spinal column.

The neck region is the most vulnerable region of the spine to injury. Indeed, even death can be brought through significant trauma to the neck. When the trauma is not fatal, the consequences can still be severe, such as when paralysis strikes.

Most people will not experience these severe injuries, however sprains of the delicate ligaments with subluxation (misalignment) do commonly occur. Despite the injury being smaller, their location (the neck) makes their impact more profound. Functions throughout the body can be impaired when the nerves in the upper neck are compromised.

Within chiropractic, there are specialists who focus their entire care on the uppermost two vertebrae of the spine.

Because every nerve passes through the neck, if irritation or compression is present, virtually any system of the body can be affected. The point being is that a neck disorder will not necessarily just cause neck pain or headache. Dizziness, digestive problems, fatigue, high blood pressure and generally reduced quality of life are some of the symptoms patients commonly experience.

If you have suffered a severe whiplash, you may have noticed far more than a stiff neck. Indeed, recent research suggests whiplash needs to more thought of as a whole body disorder.

We take these injuries in our office and address them in both a specific and comprehensive manner. Most patients who have suffered a neck trauma will require x-rays to analyze the posture of their spine. X-rays may also need to be taken in motion to test the stability of your ligaments and to determine precise levels of impaired movements. Without this road map, it is difficult to determine how care should be directed and factors that could influence your long-term prognosis, such as degeneration.

Care Wellness Center’s chiropractors have over 25 years experience treating neck injury. They are located in Peppertree Plaza in Margate Florida. Call us to schedule a free consultation at 954-586-8088.

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The Chiropractor in Margate Talks About The Neck and Headache Connection

The Neck and Headache Connection

Patients with headaches also commonly complain of neck pain. This relationship is the rule, not the exception and therefore, treatment for headaches must include treatment of the neck to achieve optimum results. The term, “cervicogenic headaches” has been an accepted term because of the intimate connection between the neck and head for many years. There are many anatomical reasons why neck problems result in headaches. Some of these include:

· The first 3 nerves exiting the spine in the upper neck go directly into the head. They penetrate the muscles at the top of the neck near the attachments to the skull and therefore, any excess pressure on these nerves by the muscles or spinal joints will result in irritation and subsequent pain.

· The origin or nucleus of the 5th cranial nerve called the Trigeminal, innervates the sensation to the face and is located in the upper cervical region near the origin of the 2nd cervical spinal nerve, which innervates sensation to the back of the head up to the top. Therefore, problems located in the upper neck will often result in pain radiating up from the base of the skull/upper neck over the top of the skull to the eyes and /or face.

· The 11th cranial nerve that innervates the upper shoulders and muscles in the front of the neck arises from the top 5 to 7 spinal cord levels in the neck. Injury anywhere in the neck can result in spasm and pain in these large muscle groups.

· Other interconnections between the 2nd cervical nerve and trigeminal/5th cranial nerve include communication with the 7th cranial / facial nerve, the 9th cranial / glossopharyngeal nerve, and the 10th cranial / vagus nerve. These connections can affect facial muscle strength/movements, taste, tongue and throat movements, and stomach complaints such as nausea from these three cranial nerve interconnections, respectively.

When patients seek treatment for their headaches at our Wellness Center in Margate, a thorough examination of the neck, upper back, and cranial nerves is routinely performed for the above reasons. It is common to find upper cervical movement and vertebral alignment problems present in patients complaining of headaches. Tender points located between the shoulder blades, along the upper shoulders, on the sides of the neck and particularly, at the base of the skull are commonly found. Pain often radiates from the tender point over the top of the skull when pressure is applied in the upper neck/base of the skull area. Tenderness on the sides of the head, in the temples, over the eyes, and near the jaw joint are also common.

Traction or pulling the head to stretch the neck is often quite pain relieving and this is often performed as part of the chiropractic visit and can also be applied at home with the use of a home cervical traction unit. Chiropractic adjustments applied to the fixated or misaligned vertebra in the upper neck often brings very satisfying relief to the headache sufferer. Exercises that promote movement in the neck, as well as strengthening exercises are also helpful in both reducing headache pain and in preventing occurrences, especially with stress or tension headaches.

If you’re suffering from neck pain and / or headache please give us a call to schedule a free consultation at 954-586-8088. Dr. Abraham Freeman has been a chiropractor in margate for over 25 years. He has the experience to help you get relief so stop hurting today!