EXERCISE FOR GLUTE STRENGTH

As a chiropractor, you may think that I preach strong abs 24/7. Well, surprise! I am not a fan of overworking your abdominal muscles. Now, don’t get me wrong, I didn’t say no ab work. Simply do not focus on the front and forget about your back side. I am affectionately known as a “butt […]

ICE VS. HEAT

One of the most common questions patients ask is whether to apply ice or heat to a musculoskeletal pain or injury. Most importantly is what feels better and works best for you, however here are a few suggestions. ICE: Typically, ice is used for acute or new conditions. This stops the bleeding, swelling and bruising. […]

ENGAGE YOUR CORE

Most of us think of “core strength” as the collection of muscles that help stabilize the spine. As true as that is, I like to use the term for something far different. I think of our “core strength” as our inner determination, our personal power, values and mental strength. Just as your physical muscles hold […]

TAKE TIME TO SMELL THE ROSES

The most common excuse I hear from patients is “I don’t have time to exercise”. I am about to make you feel very guilty, because here is a one minute exercise that will leave you refreshed and relaxed. Take a deep breath in. Feel your belly swell and get larger as you inhale. Don’t worry […]

EXERCISE OF THE MONTH- CHAIR POSE

After being forced to use “squatty potties” in China, I am reminded how important our leg and core muscles are as we age. What is a “squatty potty”? Use your imagination…but truthfully, it is a hole in the ground in place of a toilet. I was told about this prior to traveling to China, however, […]

SITTING EXERCISES FOR TRAVELING

These exercises are perfect for travel, because they are all done while seated. Do ten repetitions every 30 minutes and hold each exercise for a count of five. Calf Stretches: Pull your foot and toes up towards the ceiling and hold. Seated Pelvic Tilts: Discretely tighten your abdomen and pull your belly button towards your […]

NO BAKE ENERGY BITES

These delicious little bites are the perfect healthy snack!  1 cup dry old-fashioned oats 2/3 cup toasted coconut flakes 1/2 cup peanut butter 1/2 cup ground flax seed 1/2 cup chocolate chips or cacao nibs (optional) 1/3 cup honey or agave nectar 1 tablespoon chia seeds (optional) 1 teaspoon vanilla extract Stir all ingredients together […]

WALKING MEDITATION

Meditation is the topic for next month’s newsletter, however, I wanted to touch on something I learned from a monk named Thich Nhat Hanh. He teaches “walking meditation” in his book “Peace Is Every Step”. Too many times when we walk for exercise, we focus on the problems in our head and fill the time […]

EXERCISE OF THE MONTH- PEC STRETCHES

Good posture begins with your head, chest and shoulders being properly aligned. Your ears should be centered over your shoulders, and your shoulders should be centered over your hips. Due to the excessive use of computers and handheld devices, many people pull their neck forward which increases the incident of neck pain, shoulder tension and […]

EXERCISE OF THE MONTH- CORE BALANCE

We all know the importance of strengthening your core, however most people associate core strength with intense abdominal exercises. They tend to focus on sit ups and crunches, which for many patients are too strong. I hate to see a well intentioned patient begin an exercise program only to overdo it and end up injured. […]