Hold opposite facing chair in front of you with one hand for support. Standing tall, raise one heel toward buttocks (grasp it above the ankle joint). Keep knees level, pelvic tilt and squeeze buttocks to extend hip slightly to feel a stretch in the front of the hips. Hold, relax buttocks and repeat. Hold for 15 seconds, do 2 reps, and 2x p/day.

Many people require about 7 to 8 hours of sleep to feel refreshed. Unfortunately, a fair number of individuals fail to get the necessary rest they need. And, as people age, it can become increasingly more difficult to snooze through the night.

So what can be done to improve sleep patterns? Here are some thoughts.

• Reduce Stress. It seems reasonable to say that most people will experience some level of stress at some point in their lives. However, there can be times when this “six-letter-word” becomes a constant companion. Relaxation techniques such as yoga, meditation, or proper breathing, can effectively decrease worry and help the body feel at ease.
• Chiropractic adjustments. Chiropractic adjustments are beneficial in reducing physical distress and assisting the nervous system in maintaining a more peaceful state. Circulation increases, which results in enhanced muscle relaxation. Chiropractic adjustments might also help open the airways of sleep apnea patients and improve overall breathing. NOTE: If you suffer from sleep apnea or chronic insomnia, it is always best to discuss the problem with your doctor.
• Fan or Night Light. Too much noise or light will undoubtedly keep many people awake, but sometimes a low drone or dim nightlight can actually help with sleep (this is often a personal preference). So, if you have a ceiling fan or desktop variety, perhaps try running it at night; the sound might actually soothe you. In addition, a muted lamp may be just the right amount of flicker to help you stay rested.
• Limit Liquids. Water is essential to the body, but consuming too much before bedtime could keep you in the bathroom instead of bedroom. Caffeinated drinks can be especially challenging to sleep because caffeine is a stimulant. Therefore, it is best to limit caffeine, especially toward bedtime. Moreover, drink copious amounts of water during the day (water is vital to the body), but begin to taper toward the evening.

Adequate slumber is something we all need. Without the proper amount, unpleasant consequences can occur. Promoting satisfactory rest is extremely important to our sense of well-being. Happily, there are multiple ways to assist with this sometimes sleepless matter.

Snow shoveling season has arrived. Undoubtedly, this is not a favorite undertaking for a number of people. Still, when the white stuff piles, it does need to be removed. Fortunately, there are some physical benefits to shoveling, like a great cardio workout and exercising key muscle groups. On the flip side, though, injuries can occur. The tips below could prove useful when carrying out this wintry chore.

• Dress Properly. Most experts agree that dressing in layers is important when going out in the cold. If you become too hot, you can always take a layer off. In addition, wear insulated gloves, thick socks, waterproof boots (with good traction), and a hat for your head (our bodies tend to lose heat if our heads are not covered!).
• Warm up. It is very important to warm up before snow shoveling. Perhaps take several minutes to stretch your legs, arms, and back. Then, conclude by walking for five or so minutes. Afterwards, it is also wise to cool down, maybe by walking in place?
• Choose the Right Shovel. Ergonomic shovels are typically available at hardware stores. They often have a curved handle, lightweight design, and result in less strain on the back.
• Pace Yourself and Hydrate. It is important to hydrate when snow shoveling, as shoveling, like many other activities, can deplete fluids. In addition, set realistic goals, and do not take on more than you can comfortably handle.
• Bend at the Knees. Minimize back strain by bending at the knees, not the back. When lifting, lift with your legs (do not bend over). In addition, keep your stomach tight during the shoveling process, as firm abdominal muscles create a strong center and work to increase balance and control.
• Listen to Your Body. If at any point you experience chest discomfort, back distress, or muscle pain, stop and seek medical attention. Do not dismiss signs that could be dangerous.

Shoveling is a fact of life for many people. But with some relatively simple measures, the duty need not be an unpleasant task.

NOTE: Be sure to get doctor approval before engaging in this activity, especially if you have back or heart problems.

Lying on back with knees bent and feet flat on the floor, Hug under one knee, and gently pull up toward chest to feel a stretch in the buttocks. Hold for 15 seconds. Do 5 reps, 2 times per day, and repeat on opposite side.

Arthritis is a medical condition that occurs when the cartilage around the bone joints begin to wear. When this happens, inflammation can set in. Symptoms vary from person to person but typically include pain and stiffness. Sometimes something as simple as walking can be difficult.

Fortunately, there are therapies that target arthritis flair-ups! What are they? Let’s look at a few.

• Massage. By implementing hand manipulation techniques, a trained professional can help to reduce the pain of and stiffness of arthritis.
• Exercise. Targeted exercises often increase range of motion and decrease discomfort. For example, some individuals realize amazing results with stretching (stretching helps create space!).
• Vitamins. Vitamins are important for everyone, and certain vitamins appear to be quite beneficial for arthritis sufferers. For example, C and E are antioxidants, so they help protect the joints. Calcium and vitamin D are vital to bones; subsequently, they aid the joints, as well. B vitamins can be lacking in arthritis patients; one premise is that inflammation depletes them. Thus, supplementing with B’s is believed to be beneficial. Fish oil is thought to be very effective in reducing joint discomfort. And, when coupled with vitamin D, the combination could help strengthen the immune system (and fight inflammation!). There are special formulated vitamins that target arthritis, contact our office, we will be happy to help you select the right one.
• Chiropractic Adjustments. Studies have shown that chiropractic adjustments are especially effective in easing arthritis symptoms. Many people choose this treatment because it is safe, straightforward and it works!

Diet is also pivotal in minimizing pain.  Incorporating healthy foods such as whole grains, fruits, vegetables, lean meats, and low-fat milk and cheeses help support a healthy immune system.  NOTE:  It is beneficial to limit refined sugars, saturated fats, sodium, and alcohol whenever possible, as these choices can increase inflammation.

Arthritis is a chronic condition that necessitates ongoing care.  Happily however, it is treatable, and some people actually go for long periods of time without discomfort.  The therapies mentioned above, coupled with a sensible diet, may be just the right prescription to keep pain and stiffness at bay!

As far as gifts go, we have an old favorite that has returned to our office this season- a new shipment of warming neck wraps.

Aaaahhhh, the relief we all feel at the end of a long day, using one of the microwavable neck wraps to relieve stress and tension in the neck and shoulder area. They are ideal for both young and old, whether you’re an athlete, office worker, student or stay at home mom.

The moist heat utilized in these wraps is more effective on muscle spasm, and much safer than electric (dry heat) heating pads.

Call, or stop by our office to purchase neck wraps for family, friends and coworkers this holiday season, and get one for yourself too!

Vitamin C is essential for a healthy immune system, but there are other aspects to combating the onset of colds and illness.

Emergen-C is a portable packet of active mineral complexes with vitamin C, Zinc, and energy-boosting B vitamins to aid your immune system. It replenishes your body when it’s depleted, which can happen from exercising or when your body is fighting a virus.

Emergen-C is a great way to insure your getting what your body needs. The portable packets are added to water and can easily be taken anywhere, which makes them great for travel. We offer a wide selection of flavors in our office. So, if your starting to feel under the weather, or planning for that next vacation, stop in for some Emergen-C before it’s an emergency!

With the flu season upon us, some people might be wondering what they can do to protect themselves from catching this illness. Naturally, there are no guarantees when it comes to staying healthy, but there are some steps we can take to help strengthen our immune system. What are they you might ask? Well, let’s look at a few.

• Eat fruits and vegetable. Many fruits and vegetables pack an enormous punch of vitamins (e.g., vitamin C, vitamin E, vitamin K). Darker varieties like broccoli, kale, spinach, blueberries, and blackberries are especially valuable because of their antioxidant properties (antioxidants are substances that protect cells from harm). If you find that you do not eat a sufficient amount of vitamin-rich foods, perhaps consider adding a pharmaceutical-grade multivitamin to your diet.

• Take Care of Yourself. Making a pledge to limit stress and get enough sleep is very important to staying healthy. When we lack rest or regularly fret over circumstances beyond our control, our bodies become vulnerable to invaders like free radicals. A suggestion? Set aside a peaceful space in your home: one where you can read a book, meditate, pray, stretch out, or just take in the beauty around you!

• Stay Hydrated. Our bodies regularly need water to stay hydrated. As a result, water intake is extremely important to our health (as even a little dehydration can leave us weak). So how much should we get? Well, opinions differ, but some experts suggest that daily intake should be about half of our body weight.

• Get Adjusted. Research have shown that chiropractic manipulation boosts the immune system. In addition there soft tissue techniques that can help to drain sinuses, and alleviate congestion.

In closing following the above preventative measures along with regular chiropractic treatment should keep your immune system functioning at its best.

With summer finally here, we aren’t seeing patients in the office with injured backs from shoveling snow or slipping on the ice. Instead, we have seen many golfers with sore backs, hips and wrists. A significant percentage of the 25 million golfers in America suffer with chronic back pain. They tend to increase the usage of aspirin and over the counter anti-inflammatory drugs in an attempt to get some relief. While these drugs can be helpful in the short term, they are known to cause health problems including gastrointestinal ulceration and reduce connective tissue healing. We recommend avoiding long term or over usage.

Healing Hands Chiropractic has a lot to offer golfers including:

• Spinal adjustments to improve mobility and decrease pain.
• Targeted stretch routines to prepare and protect the muscles used as well as improve balance and flexibility.
• Preventative swing advice.
• Recommendations for anti-inflammatory nutritional support like omega 3 fatty acids, glucosamine and chondroitin.

If you are a golfer or know one who is suffering from over-use injuries, please refer them to Healing Hands Chiropractic. This time of year, we want to help the golfer’s improve their swing and wellness to a tee!