When is it Safe for Children to Start Resistance Training?

This is the title of an article I read in the Wall Street Journal (written by Heidi Mitchell and published in WSJ May 26, 2019) that gives parents simple guidelines to follow when it comes to their kids and physical activity. I have added excerpts below with good information from the article.

Dr. Benjamin,. who provided the information in this article, is a Professor of Orthopedic Surgery and Pediatrics

“Under the AAP guidelines, children as young as 7 can embark on a strength-training program, as long as they do all exercises with good form, she says. Though this may sound young, Dr. Benjamin notes that strength training can consist of push-ups, sit-ups, handstands and squats—“all of which a 6-year-old gymnast would think of as a normal part of the sport.” “

Ratcheting It Up, Slowly

“Children under the age of 7 should focus on balance and posture control, Dr. Benjamin says. If they do want to use weights, they should avoid adult-size machines and instead use free weights of 3 pounds or less, with supervision. Those 12 and older can build slowly to heavier weights as long as they are able to complete, with ease, 2 to 3 sets of exercises that include 8 to 10 repetitions during workouts of 20 to 30 minutes. Then they can increase the weight by 10% increments over weeks or months as those weights start to feel easier, she says.”

“Dr. Benjamin discourages young, skeletally immature children from participating in power lifting, body building or single-repetition lifts of very heavy weights. But she thinks it’s great for a 7-year-old to build core strength: “That is the No. 1 way to prevent injury for anyone, and core strengthening could be sit-ups or Pilates and not involve weight-lifting at all.” “

“…adolescent athletes should use strength training to balance out their physiques. “If you run or play soccer and you have knee tendinitis, your strength training should not consist of extra squats every day, as that is putting more stress on your knees,” she says. On the flip side, Dr. Benjamin says that once adolescents do start gaining muscle mass through a healthy form of strength training, they’ll need to stick with their regimen. “

Clintonville Office Location!

We are officially accepting new patients at our Clintonville location, located within the CrossFit Clintonville building.  Whether you are an existing patient or prospective patient at Columbus Spine and Sport Center, you can schedule at either of our current locations.  

Give us a call at 614-459-0700 or shoot us an email: columbusspineandsportcenter@gmail.com to schedule at either location.

We look forward to hearing from YOU!

#wheremovementmatters  #movementgreatherthanmotion


New Year. New Gym. New location!

The newest CrossFit gym in Columbus is going strong since opening December 1st! If you're looking for a great workout and an even better community, check out @crossfitbexley.  Visit their website, www.crossfitbexley.fit, for more information.

@columbusspineandsportcenter is proud to announce that we will be accepting new patients at our new satellite location within CrossFit Bexley Wednesday afternoon/evenings and Thursday mornings starting February 1st, 2018.  By appointment only. 

Go to http://www.columbusspineandsport.com/contact/ for our contact information or send us a message on social media.  Dr. Schneider and Dr. Vogel are looking forward to helping you!







Don't Let X-ray Findings Scare You into Long Treatment Plans!

**To anyone seeking help for muscular/skeletal problems (aches, pains, injury in your joint or muscle) from a sports chiropractor, this is very important!**

Chiropractors are not created equal. 

Some chiropractors insist on performing x-rays on your first visit and will even offer you a “free initial exam and x-rays.”  X-rays should only be performed when indicated (recent injury/trauma).  In very few cases, family history of cancer that spreads to bone could result in the provider wanting to be extra cautious and taking x-rays before care.  For the most part, x-rays are not necessary and your treatment will be the same WITH or WITHOUT receiving these.  If someone is offering “free” x-rays before ever seeing you as a patient, you have to question the validity of this service. 

It breaks my heart when a patient comes in worried that their body is “out of alignment” and that their nervous system is “not functioning optimally” because they have a hip that is high on the right, some rotations in their vertebrae, and arthritis (or loss of disc space, loss of joint space, degeneration, degenerative disc disease, etc.).  Our joints work together to provide us with our optimal range of motion.  The provider should be more concerned with those joints that are not moving properly and why.  If x-rays are indicated and flexion and extension studies are compared to the neutral spine, you may be able to see joints that are not moving independently of one another (hypomobile) or moving too much in relation to the adjacent joints (hypermobile).  This is an example of abnormal joint motion and something that should be addressed.  Does that mean that you have to be concerned that you are falling apart and need to undergo a 6 month 60 visit treatment plan? Or a 3 month 24 visit treatment plan?  And if you don’t do this you are going to stop functioning and end up with a lifetime of discomfort, pain, neuropathy, disease, digestive issues, loss of function?   NOOOO.

It just isn’t that easy.  Your time is valuable and visits cost money.  Each patient is different and your clinical findings (history and physical examination) should correlate with positive x-ray findings.  Treatments should be adapted to each patient specifically and should take into account your individual needs.  Don’t be pressure into a long term treatment plan.  If you have questions or concerns, get a second opinion from another healthcare provider and voice your concerns, talk to your friends and family, do some research on your own.  You are always in control of your health!!

#sportschiropractor  #wheremovementmatters  #columbusspineandsportcenter  #sportschiropractorswhoactuallytakeasportsapproach

Kneeling Thoracic and Shoulder Mobility

One of the movement relationships we highlight in the office is between the thoracic spine and the shoulder. When a patient lacks thoracic extension and/or rotation, so much of this is put on the shoulder girdle - This added stress on the shoulder leads to overuse injuries and instability. When we focus on mobilizing these areas together, there is a decrease in thoracic spine pain and an increase in shoulder stability. 

If you are a throwing athlete, or frequently load the shoulder in an over head position (overhead press, Olympic lifting, etc.) try adding this mobility exercises to your rehab routine! 


Recently participated in one of the many races around Columbus, OH?

Recently participated in one of the many races around Columbus, OH?

Check us out at www.columbusspineandsport.com for more information!  Don’t have time to make it in for an appointment?  Check out http://www.columbusspineandsport.com/resources/ for strengthening, mobility, and foam rolling exercises!

Rehab and Range of Motion Spotlight #3: "Numbers on a Clock" Hip Range of Motion

Today our spotlight is on a move that highlights an important relationship in the lower body, hip tightness and glute activation. All too often when a patient presents with hip issues, they have a lack of glute activation or they are firing the glute at the wrong time. This allows the hip flexor to be over dominant and leads to range of motion issues and possible injury.


Many times we have explained a tight muscle as the outcome of another muscle not doing its job well enough. Our hip joint is caught in a constant "tug-of-war" between flexor/extensors (front and back) and abductor/adductors (inner and outer) of the hip.  In a tug-of-war, if you don't pull back the other side will quickly win.  With tight hips we can easily stretch the hip flexor all day, but if we do not activate or "pull back" with glute activation the hips will always be tight.


The "Numbers on a Clock" Hip Range of Motion exercise combines mobility of the hip in multiple ranges of motion while encouraging glute activation.  We like to combine this exercise with other glute rehab like glute bridges and monster walks. Check of the video below:

Rehab and Range of Motion Spotlight #2: Serratus Anterior Activation and Strengthening

Today our spotlight is on serratus anterior activation and strengthening.  This muscle originates on the upper ribs and attaches to the medial (midline) border of the shoulder blade.


The serratus is often an overlooked muscle when it comes to neck, upper back and shoulder injuries.  This muscle is a stabilizer of the shoulder blade while it performs upper extremity motions.  Some common actions of this muscle are pushing an object away from you, punching, or performing a pushup.  One of the main movements it assists with is the upward rotation of the shoulder blade at you raise your arm to the side.  This is important in the prevention and treatment of shoulder injuries like impingement and tendonitis.


Check out the video below for an exercise to target this muscle. We like this exercise because it helps you activate the muscle and stabilize the shoulder blade while you perform an accessory motion.  See the text below the video for our suggestions on frequency.

Rehab and Range of Motion Spotlight #1: Shoulder and Thoracic Spine Mobility

Today our spotlight is on the "Side Lying Shoulder and Thoracic Rotation" exercise.  We were introduced to this move earlier this year at System of Strength, where Dr. Vogel teaches classes, and we have been using it ever since!

May people overlook the relationship between thoracic spine (upper back) mobility and shoulder range of motion.  We often see impingement, tendonitis and other shoulder injuries in people who lack proper motion in the their thoracic spine.  

If the upper back is restricted and rounded forward (as most of us are in our "computer postures"), the shoulder blade will not be able to achieve its desired positioning during shoulder movements.  This lack of shoulder blade mobility puts unneeded stress on the shoulder and surround musculature which leads to the injuries previously mentioned.

The best way to prevent overuse injuries in the shoulder is to make sure you are focusing on mobility as much as you focus on stability and strength. The body is all about balance, and this movement is a great way to regain that balance between the shoulder and thoracic spine.

Keep an eye out for future Rehab and Range of Motion Spotlights!