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!

Vietnamese sandwiches have many variations. Some are made of pork, or chicken, but my recipe is made with grilled beef. I hope you try this and enjoy it with your family.

Prep Time: 5 Minutes

Slaw:

• 1/2 cup water
• 1/4 cup sugar
• 1/4 cup distilled white vinegar
• 1/2 cup julienned carrot
• 1/2 cup julienned daikon radish
• Kosher salt

Make the slaw: In a small saucepan, combine the water, sugar, and vinegar, and bring to a boil. Transfer the vinegar mixture to a bowl and cool. Add the carrot and daikon, mix well, and season with salt. Set aside to marinate for 30 minutes or store in the refrigerator up to overnight.

Grill Beef:

• I pound flank beef
• 1/2 tsp soy sauce
• 1/2 tsp minced garlic
• 1/2 tsp honey
• 1 teaspoon vegetable oil
• Pinch ground black pepper

Marinade the beef flank for about I hour and cook on the grill over medium to high heat. Cook the beef to your preference, but it tastes best cooked to medium.

Sandwiches:

• 4 (10-inch) baguettes
• Mayonnaise, as needed
• 4 teaspoons soy sauce
• 1/2 cup fresh cilantro sprigs
• 1/4 medium English cucumber, cut lengthwise into 4 slices
• Freshly ground black pepper

Directions:
Make the sandwiches: Preheat oven to 400 degrees F. Slice the baguettes open lengthwise, and slather the insides with mayonnaise. Arrange the baguettes on a baking sheet and bake until hot and crusty about 5 minutes. Remove the baguettes from the oven, and immediately. Fill each with some sliced grilled beef, 1 teaspoon soy sauce, 1/2 tablespoon cilantro, 1 slice cucumber, ground pepper, and some slaw. Serve immediately.

Prayer Stretch: Stand with palms together and elbows out. Slowly lower wrists until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Flexion/Extension: With arm resting on table and hand hanging off the table, bend wrist down until a stretch is felt. Hold for 5 seconds and slowly return to starting position. Bend wrist up until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Flexor Stretch: With arm resting on table and hand hanging off table and elbow straight, grasp injured hand, and slowly bend wrist up until a stretch is felt. Hold for 5 seconds and slowly return to starting position.

Wrist Extensor Stretch: With arm resting on table and hand hanging off the table and elbow straight, grasp the injured hand and slowly bend the wrist down until a stretch is felt. Hold for 5 seconds and slowly return to the starting position.

Upper Trapezius

The upper trapezius is located in between the neck and the shoulders, which are areas prone to muscle tension and pain.

So, stretching this muscle helps to relieve tightening or pain on the neck and shoulder area.

To stretch left trapezius:

With the right hand grab wrist of the left arm and pull the left arm to opposite side.

Tilt head away toward your right shoulder. Hold stretch for 10 seconds. Repeat to other side.

Remember to stretch to the point of a gentle tug, and if you experience any pain-STOP. Please consult your health care practitioner if you have any pre-existing condition, back, neck or joint pain, discomfort or any other health problem. *Please consult your doctor prior to administering any kind of new therapy.

Remember to stretch to the point of a gentle tug, and if you experience any pain-STOP. Please consult your health care practitioner if you have any pre-existing condition, back, neck or joint pain, discomfort or any other health problem. *Please consult your doctor prior to administering any kind of new therapy.

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