Joint pain and stiffness can make it difficult to enjoy activities and participate in a good exercise routine. Chiropractic spinal treatments can help optimize the function of your joints, making it possible to improve your mobility with less pain. When living with arthritis, chiropractic is an excellent choice to decrease pain and give your body the tools it needs to heal naturally. Chiropractic adjustments aim to align the spine and improve your nervous system without the use of prescription medication. Reduces Nerve Pressure Nerve pressure can cause pain or a tingling sensation that is difficult to manage with traditional medication. The goal of chiropractic is to align the spine so that the pressure on nerves can be reduced or eliminated. A poorly aligned spine can compress nerve endings, causing pain with or without movement. Once the spine is adjusted, the nerve ending is no longer irritated, and the pain will decrease. Chiropractic uses a wide range of techniques to deal with areas of compression, including stretching, trigger point work, and strengthening exercises. Improve Joint Mobility Joint stiffness can set in when you aren't able to move about and get the exercise you need to stay healthy. Chiropractic looks at the overall alignment of your spine and can be used to help restore function to joints as well. Your chiropractor takes a careful assessment of your condition to determine what is causing your stiffness and joint immobility. Chiropractic care for arthritis is common, as it can manage muscle spasms and soft tissue tenderness to improve your symptoms. As you progress in treatment, you will discover that you have more mobility and are able to resume exercise at some capacity. Stiffness and Body Movement Movement is essential when you are dealing with stiffness and joint pain, yet movement is painful when you have these conditions. A chiropractor will help you gain back the mobility of your joints by optimizing the function. When you have less pain, you are better able to move about. You may be taught new strengthening exercises to keep your spine in better alignment. While adjustments can reduce pain and improve mobility, exercises help keep the adjustments in place. If you are looking for a natural way to improve your mobility and get back to the activities you love, chiropractic can make a big difference. Arthritis is a chronic condition that often requires a number of complementary therapies to get the symptoms under control. When you are feeling stiff and have poor joint mobility, chiropractic treatments can provide relief. You can see a chiropractor even when you are getting treated by other professionals for the same conditions, as it is an excellent complementary treatment for arthritis. With no medication used in chiropractic, you don't have to worry about any interactions. Treatment is individualized to meet your specific needs. Your chiropractor will talk to you about your treatment options and discuss ways to improve the function of your body to reduce your pain and stiffness. With chiropractic treatment, better mobility and less pain are possible. Arthritis doesn't have to mean an end to the activities that you love.

For most of us, our immune system does an amazing job of protecting us from disease-causing microorganisms. If it didn’t, we wouldn’t survive for very long. When a germ tries to make you sick, your antibodies kick in and put a stop to the invasion. But the immune system is not perfect, and it can be improved with the right steps. Try out the following 5 tips to improve your immune function and better protect yourself from illness. 1. Diet The immune system is fueled the same way as all your other bodily functions, through your diet. Like a fine automobile, your immune system prefers high-quality fuel. Sure, it will still get down the road with lower-grade fuel, but it won’t win any races that way or function at its peak performance. You should pack your diet with healthy foods, including lots of fruits and vegetables, whole grains, and healthy proteins. It’s a good idea to try to eat the rainbow; choosing a variety of healthy foods throughout the week to ensure you get a wide range of vitamins and minerals. Supplementation can be helpful, too, particularly if you don’t like vegetables. Just avoid mega doses of single vitamins. More vitamins is not necessarily better. 2. Exercise Exercise is another pillar of good health. Regular exercise helps you maintain a healthy weight, improves your cardiovascular health, and keeps your blood pressure under control. It also improves circulation, which can help your immune system process more efficiently. With exercise, you want to aim to do things you enjoy because you will be more likely to do them regularly. 3. Adequate Sleep Most people can get behind the idea that diet and exercise are important, but some have a harder time thinking of sleep as important. Our society tends to reward overworking, late nights, and hyper-productivity. Some people can learn, incorrectly, that they should get only as much sleep as they absolutely need and no more so they can keep up with the rat race. Studies have shown that we likely need between 7 and 9 hours of sleep a night unless you are quite unusual. Test it out for yourself. Try getting more and less sleep over a period of a week and see how you feel. You will discover that getting enough sleep can make your life feel and function drastically better. 4. Minimize Stress Stress is another factor that many people fail to consider when it comes to immune health. Stress is corrosive to your health. It may be a slow form of corrosion, particularly with low-level stress that you have become accustomed to, but it is still corrosion. It will wear down your body and your immune system. Seek to minimize stress. You can’t eliminate it, nor should you try. But you can look for ways to keep stress at bay, like meditation, walking, gardening, painting and so on. Find ways to calm down and get some enjoyment out of your life. 5. Chiropractic Care Regular chiropractic care aligns your body so that it can function at the optimum level. Dr. Bonnie can help iron out the kinks in your body to improve circulation and nerve function, which in turn will help improve your immune function.

If you are someone who runs on a regular basis, you understand that you are going to develop aches and pains from time to time. On the other hand, you probably understand the difference between general soreness and a serious injury. One of the most common injuries that runners develop is called iliotibial band syndrome. Usually shortened to IT band syndrome, this is commonly diagnosed when people have over-trained the pelvis and related muscles. This can make the muscles tight and cause them to get in the way of motion, causing chronic discomfort. Fortunately, there are treatment techniques that chiropractors can use to help patients avoid prescription medications and surgical procedures. What Is IT Band Syndrome? The IT band is a thin layer of tissue that is on the outside of the muscles of the left and right leg. It extends from the top of the thigh to the outside of the knee. If this band of tissue gets thick, this leads to IT band syndrome. When you flex or stand up, the IT band tightens. This helps you keep your legs straight, allowing the thigh muscles to relax. If IT band syndrome develops, this can impact the muscles of the buttocks and tensor fascia lata. As a result, this condition can also be called tensor fascia lata syndrome. The two terms are often used interchangeably. What Are the Symptoms of IT Band Syndrome? If you have developed this condition, there are a variety of symptoms that might appear. Similar to other conditions, symptoms can vary widely in severity and scope. Some of the most common symptoms of IT band syndrome include: · Pain that gets worse after running, particularly after climbing stairs, running hills, or running up an incline · Discomfort that fades when not running to a higher elevation · Pain that feels like a throbbing or stabbing on the outside of the thigh, hip, or knee · Pain that restricts the range of motion in lower back, knees and/or hips In a lot of cases, this condition develops when someone is guilty of over-training. Even though it is important to stay in shape, you also need to listen to your body, stretch properly after your workouts and take a rest day from time to time. How Can a Chiropractor Help with IT Band Syndrome Treatment? There are a lot of treatment options that a chiropractor can use to address this condition. A few common treatment options include: · Evaluating the alignment of the spine and pelvis and make the appropriate structural changes. · Active Release techniques are commonly incorporated in the treatment plan to help improve range of motion in the lower back, hips, pelvis, and knees. · There are specific adjustments that a chiropractor can perform to loosen the thigh muscles in the leg, removing pressure from the hips and knees. Every treatment plan is going to be customized to meet the individual needs of the patient. This will put you in the best position possible to make a full recovery. There are a variety of injuries that runners commonly sustain. Even though IT band syndrome can be frustrating, there are multiple treatment options available. Runners do not necessarily have to use prescription medications or surgical procedures. If you think you are suffering from IT band syndrome, you should seek expert care as quickly as possible. Dr. Bonnie can help you recover completely, not only treating the symptoms on the surface but preventing them from coming back in the future.

If you are like the vast majority of people, you probably have a cell phone that you use on a regular basis. You send text messages, handle emails, and even watch the occasional program from time to time. On the other hand, did you know that your cell phone could be placing a lot of stress on your neck? That is where text neck syndrome could become an issue. How does text neck cause health problems? How can chiropractic care help someone who has been diagnosed with text neck? Why Does a Cell Phone Place Stress on the Back and Neck? The cell phone itself does not necessarily place stress on the back and neck. Instead, it is how people use their cell phones that is the issue. First, there is a severe neck angle between the user and the screen. How do you use your cell phone? There is a good chance you look down at the screen. If you crank your neck forward for several hours, this is going to place a significant amount of stress on the muscles in the neck, the ligaments, tendons, and the vertebrae in your spine. In addition, the touchscreen may also bring your shoulders and head further forward. Because your head is a significant percentage of your body weight, this can place added stress on the muscles in your neck, leading to this syndrome. How Does Text Neck Present? If you suffer from text neck, there are a few symptoms that you may develop. These include: · You may feel a mild ache in your neck or upper back that gets worse with time. · Depending on the position of your neck, you may also feel shooting or stabbing pains. · You may notice a hump in your lower neck or back because of poor posture. · You may experience reduced flexibility and range of motion in your shoulders, upper back, and neck. · You may experience numbness and tingling sensations in your arms and hands. A lot of people with neck and back pain feel they require surgery. Fortunately, this is not always the case. A chiropractor can help. How Can Chiropractic Care Help? A chiropractor is a health expert when it comes to the treatment of neck and back issues. There are several ways a chiropractor can help someone suffering from this condition. They include: · A chiropractor can conduct a complete physical exam that will include a full postural analysis, identifying the cause of the problem. · A chiropractor can use adjustments to ship the vertebrae, ligaments, and tendons in the neck, placing the neck in the best position to recover. · A chiropractor can also recommend lifestyle and exercise changes that can prevent text neck from coming back. Once a chiropractor successfully treats text neck, he or she will also recommend that people raise the screen to eye level instead of looking down at the cell phone. This could prevent the symptoms from coming back in the future. Rely on a Chiropractor for Text Neck Treatment This is only a brief overview of how text neck may unfold. As people continue to use their cell phones, this syndrome is only going to become more common. Therefore, it is important for everyone to take care of their neck and spine by raising the cell phone to eye level instead of cranking their necks down and forward. Of course, anyone who is experiencing pain in the neck or back should also reach out to a chiropractor for help. A chiropractor will be able to identify the root cause of the issue and treat it while minimizing complications and side effects. If you would like to learn more about the benefits of chiropractic care and our office, click here.

If you are looking for a great way to lose weight and stay in shape, then you have probably thought about running. On the other hand, running can also place a lot of stress on the body. You may have aches and pains from time to time, which you may dismiss as a routine soreness. But just realize that there are more severe injuries that could require more attention. Let's take a look at six of the most common and how chiropractic can help treat them. 1. Achilles Tendonitis One of the first injuries runners may suffer is called Achilles tendonitis. This refers to inflammation of the Achilles tendon, which connects the lower leg muscles to the heel. Achilles tendonitis can make it very hard to run because it might be difficult to push off of your foot without pain. If you are dealing with Achilles tendonitis, you need to be consistent with applying ice, stretching and to take time off from running to give your Achilles tendon time to heal. 2. Plantar Fasciitis Plantar fasciitis is one of the most common injuries that runners may suffer. This refers to inflammation of the plantar fasciitis, which is located on the bottom of the foot. This injury is especially painful when you wake up in the morning and may subside throughout the day. Furthermore, if you have been sitting for a long period of time, the pain may get worse. Even though you may not feel any pain when you start running, running is only going to make this injury and the symptoms worse. You need to take time off if you would like this injury to heal. 3. Runner’s Knee Runner's knee refers to pain that is located beneath or around the kneecap. Usually, this pain gets worse if you try to go up and down the stairs. If you try to squat, the pain might get worse as well. Flat feet, incorrect running shoes, and poor running form can make this injury worse. Anti-inflammatory medications, ice, and stretching can help this injury get better. 4. Shin Splints Shin splints are a classic running injury. As the name suggests, this refers to pain in the shin. Usually, it starts immediately after you run; however, the pain can become persistent. In order to deal with shin splints, you need to rest, stretching, apply ice, and reduce mileage. 5. Stress Fractures Finally, stress fractures can be severe. They refer to tiny cracks that take place in your leg bones as a result of overuse. Even though stress fractures are not the same as acute fractures, they can get worse if you do not deal with them appropriately. You need to rest your legs if you have stress fractures in them. 6. Iliotibial Band (ITB) Syndrome This is a unique injury that is characterized by pain that takes place on the outside of the knee. You may also experience pain on the outside of your hip or lower leg. If you run on surfaces with frequent elevation changes, this injury can get worse. Furthermore, if you tried to increase mileage too quickly, or running in bad running shoes, this injury can get worse. A Chiropractor Can Help You Address These Common Injuries These are just a few of the many injuries that runners may suffer. Even though you might believe you need to take prescription medications or undergo a surgical procedure, this is not always the case. Instead, you should reach out to a trained chiropractor who can review other treatment options with you. This could include spinal and extremity adjustments and other customized treatment plants that can help you address the root cause of your injury. The goal is to not only help you get better but prevent these injuries from coming back. If you or a loved one are suffering from any of these conditions, give us a call. Dr. Bonnie Verhunce is trained to help get you out of pain and back into life. Give us a call today as we are here to help!

With the temperatures starting to drop outside, there are lots of people who are looking to spend more time outdoors and watch the leaves change. In this manner, there are lots of people who enjoy hiking. If you are looking for a way to get the most out of your chiropractic care, then you should take a look at a few of the health benefits of hiking combined with chiropractic care. 1. Hiking Is a Cardiac Workout that Can Lead to Weight Loss First, hiking is a cardio workout. Even though this might not be the same as running a marathon, the heart rate is going to get up while people hike. The changes in elevation are going to work the muscles, allowing everyone to enjoy a cardiac workout. As a result, hiking is also going to burn a lot of calories. This can help people lose weight. When people lose weight, this improves the benefits of their chiropractic care. 2. Weight Loss Helps with Chiropractic Care One of the biggest reasons why people's joints get out of alignment is that they are carrying excess weight. When there is excess weight on the back, abdomen, and hips, this can cause the bones to shift out of alignment. As a result, people might end up feeling discomfort in their hips, shoulders, or lower back. When people hike and lose weight, this improves the ability of their bones to stay in proper alignment, improving the results of their chiropractic care. 3. Hiking and Chiropractic Care Are Both Great for Emotional Health When people hike, they are exercising, which releases endorphins. Endorphins make people happy, which is great for people's emotional health. When people hike, they can often feel their anxiety, stress, and other issues melt away. The same can be said of chiropractic care. When people visit the chiropractor, they are going to feel better when they leave the office. In addition to their joints feeling like they are in proper alignment, chiropractic care can also help people feel better, providing individuals with an opportunity to relax. This is important for someone's overall health and wellness. In this manner, both chiropractic care and hiking can help people feel better physically and emotionally. 4. Hiking Will Strengthen the Muscles Chiropractic care is a form of preventative medicine. By placing the joints in proper alignment, this reduces the chances of someone suffering damage to the body's ligaments, tendons, muscles, or bones. In many ways, hiking does the same thing. Hiking is going to strengthen muscles all over the body, reducing the chances of someone suffering an injury. With added muscle strength, the body is better able to resist daily wear-and-tear. In this manner, hiking can prevent injuries from happening. 5. Hiking and Chiropractic Care Both Focus on Full Body Wellness Finally, hiking and chiropractic care both support each other because both focus on full-body wellness. Hiking is a full-body workout, testing the body's strength, flexibility, and mobility from head to toe. Chiropractic care also focuses on treating the entire body. Even though many people think about chiropractic care as something that focuses on the back, chiropractors are able to do so much more. Chiropractors think about sleep, diet, exercise, and more. In this matter, hiking and chiropractic care go hand-in-hand.

If you have been told that you have Temporomandibular Joint Syndrome, which is usually shortened to TMJ, then you have a problem with the muscles that control the movements of your jaw. Unfortunately, TMJ dysfunction is relatively common. TMJ stands for the temporomandibular joint. This joint is responsible for opening your jaw, closing your jaw, and shifting the mandible from side to side. You may think that you need prescription medications, or even surgery, to fix issues that might be present with this joint. The good news is, however, that chiropractic care could be a beneficial alternative. What Is TMJ Syndrome? TMJ syndrome can lead to significant issues chewing, talking, and swallowing. Some of the most common symptoms of TMJ dysfunction include: * You notice a clicking noise when you open and close your mouth. * It takes you longer to chew and swallow than usual. * There are instances where your jaw gets locked or stuck. * There is pain in your jaw that gets worse when you talk, chew, or swallow. * You notice shooting pains that travel throughout your face and jaw. If your dentist has expressed concerns related to your TMJ, then it is time to get this issue taken care of. That is where other healthcare professionals like a chiropractor can be helpful. What are some of the ways that chiropractic treatments can help you address issues related to your temporomandibular joint? Some of the ways that a chiropractor can help include: * A chiropractor can use adjustments to help alleviate irritation or compression of the nerves in the jaw that might be leading to shooting pains that travel throughout the teeth, roots, and cheeks. * She can also look for signs of muscular imbalance that could be present in the jaw and use corrective exercises to provide more support to the bones, ligaments, and tendons in the jaw, fixing discomfort. * Identify areas of tension in the jaw and use manual therapy to address them, helping your jaw relax while alleviating lockjaw issues. * A chiropractor can use adjustments to increase blood flow and circulation throughout the jaw itself, providing more oxygen and nutrients to the tissues of the jaw and face. Instead of using prescription medications and surgical procedures, a chiropractor can use manual therapy and treatments to help the jaw recover naturally. In this manner, there is a reduced risk of complications and side effects following chiropractic care. Furthermore, by targeting the root causes of TMJ, a chiropractor can help you not only get better but stay better. Even though there are situations where prescription medications and surgical procedures are required, a chiropractor might be able to help you recover from TMJ dysfunction completely without having to worry about more invasive treatment options. That way, you can improve your overall quality of life. If you are noticing pain or discomfort in your jaw that gets worse when you talk or eat, then you might have problems with your TMJ. Even though TMJ dysfunction can lead to major quality of life issues, there are multiple treatment options available. So if you're suffering with this condition and would like to learn more about how chiropractic care can help you, click here to learn more.

If you have ever been told that slouching is bad for your back, you were being told the truth. It is important for you to sleep, sit, and stand with proper posture. If you do not take care of your spine, this can lead to serious medical problems down the road. Even though slouching might be more comfortable for you right now, you do not want to pay the price later. Why is slouching bad for your spine? How can you overcome it? Here are a few key points that you should keep in mind. Slouching Can Hurt Your Spine If you slouch on a regular basis, this can lead to long-term medical problems. Some of the reasons why slouching is bad for your spine include: · Slouching Can Cause Spinal Misalignment: One of the first reasons why slouching is bad for your spine is that it can cause spinal misalignment. In order for your spine to function properly, the vertebrae in your back have to line up correctly. If you slouch, the excess strain that is placed on your muscles, ligaments, and tendons will gradually move your vertebrae out of alignment. If you want your spine to function properly, use proper posture. · Slouching Can Lead to Nerve Irritation: Another reason why slouching is bad for your spine is that it can lead to nerve irritation. If your vertebrae are not lined up appropriately, this may start to compress the nerves as they travel in between the bones in your back. This can lead to nerve irritation, causing chronic pain and other health-related problems like headaches. · Poor Posture Can Make Joint Pain Worse: If you are concerned that you might develop arthritis in your back, then you should avoid slouching. Slouching can make joint pain worse, hurting your overall quality of life. Do not damage your back with poor posture. These are just a few of the many reasons why slouching is bad for your spine. How can you overcome it? Overcome Slouching There are a few ways that you can overcome slouching. Some of the key points to keep in mind include: · Exercise Regularly: If you want to overcome slouching, then move regularly. This means exercising. Walking, running, swimming, and other forms of cardiac exercise can help you get your body on the move. If you exercise the muscles in your back, you provide more support for your spine, making it easier for you to maintain proper posture. · Stretch Often: Specifically, you should stretch the ligaments and tendons in your back. One important stretch that you should do involves bringing the shoulder blades closer together. If you stretch and strengthen the muscles around your shoulder blades, you can improve your posture. · See Your Local Chiropractor Regularly: Finally, make sure that your back is aligned properly. That is where seeing a chiropractor is helpful. Using chiropractic spinal adjustments, you can protect the posture of your back, preventing slouching from hurting your spine. Protect Your Spine and Avoid Slouching Ultimately, if you want to protect the health of your back and spine you need to use proper posture. There are far too many people who walk around with bad posture. Slouching can harm the muscles, ligaments, tendons, and nerves in your back. In order to prevent these complications from harming you, stretch on a regular basis and see a chiropractor often. That way, you can prevent nerve damage in your back while also improving your overall quality of life. If you struggle with slouching, give us a call. We're here to help.

There are numerous orthopedic problems that someone may develop and one of the examples is called Short Leg Syndrome (SLS). More commonly known as Leg Length Discrepancy, SLS is a condition that develops when someone has one leg that is shorter than the other. When people think about legs that are of different lengths, they usually think about legs that are markedly incredibly different in their overall sizes. In reality, this is not the case. Even a small discrepancy of only a centimeter or two can add up over the years. Therefore, it is important for everyone to understand Leg Length Discrepancy, how it develops, and how it can be treated. How Does Leg Length Discrepancy Develop? There are a number of reasons why someone may develop this condition. In some situations, someone may simply be born with two limbs that are of different lengths. In other situations, someone may develop an infection of the bone that has to be removed surgically. This could result in one leg that is shorter than the other. In order to better understand the causes of SLS, the condition can be divided into two categories: anatomic and functional. When someone has anatomic SLS, the bones of the legs are literally two different lengths. When someone has functional SLS, the leg bones are the same length; however, there are muscular, ligamentous, or other musculoskeletal issues that cause one leg to act like it is shorter than the other. In order to better understand the differences between these two classes, it is a good idea to take a look at a few examples. They include: · Anatomic Short Leg Syndrome: Some of the most common causes of anatomic SLS include hip replacement surgery, congenital scoliosis, and possible childhood injuries that take place while the leg is still developing. · Functional: Some of the most common causes of functional SLS include IT band tightness, poor running mechanics, a hip injury, issues with the foot arch on one side, osteoarthritis of the musculoskeletal system, and spasticity of the psoas muscle. It is important to take a closer look at some of the complications that this condition can cause. The Complications of SLS There are a number of complications that may develop when someone has this condition. A few examples include: · One of the most common symptoms is pain that can arise in the ankles, knees, hips, back, or neck. · The pelvis may also be asymmetrical, as one portion of the pelvis has to rotate up or down to accommodate for the leg length discrepancy. · Individuals may also develop muscle tightness or nerve pain as a result of this condition. These symptoms can lead to serious quality-of-life issues. That is where a chiropractor can help. The Treatment of Short Leg Syndrome with the Help of a Chiropractor Some people may believe that they need to have the length of their leg surgically corrected. The good news is that this is not always the case. For those who have functional leg length discrepancy, a chiropractor can provide treatments using adjustments and advanced equipment. First, she will take a look at someone's back and pelvis. Then, adjustments will be made to ensure that the muscles, ligaments, bones, joints, and tendons of the back and pelvis are aligned properly. This can go a long way toward eliminating the discomfort that people feel. After this, a chiropractor can use orthotics to stabilize the pelvis, hips, and knees, preventing these symptoms from coming back. These manual treatment options can help someone manage SLS while eliminating potentially serious complications and side effects. If you or a loved one is suffering from Short Leg Syndrome, give us a call. Dr. Bonnie can help determine if your leg length discrepancy is due to functional problems. If so, we can definitely help and you can click here to learn more.

If you are experiencing neck, back, or shoulder pain, then you should think about performing neck mobility exercises. Neck mobility exercises will increase your flexibility, mobility, and range of motion. Furthermore, by approaching your joints from the neck down, this can also improve your overall posture while alleviating stress and tension. 1. Look to The Left and Right The first exercise is simply looking to the left and right. During this exercise, push the shoulder blades back and together. Then, rotate the neck from side to side. One of the most common mistakes is to look to one side more than the other. Make sure that you rotate the neck from side to side equally. You should try to turn your neck until it is uncomfortable (meaning that you feel a good stretch) but do not turn so far that the neck snaps or hurts. 2. Look Up and Down: A Chin Tuck The next exercise is the chin tuck. Start by placing two hands on the chest to focus on the neck. Then, lift the chest, in order to isolate the muscles and ligaments in the neck. Lift the chest until you feel a stretch in the neck. Next, look down. Continue to look up and down but keep the neck high, pivot the top of the skull, and tuck the chin during this exercise. 3. Work on the Head Tilt to Make the Neck Slightly Longer During this exercise, the goal is to tilt the ears up to the sky. Make sure to shift the neck forward and keep the hands on the chest to isolate the neck. Start by reaching one ear up. Try to lift the ear to the sky. Then, return the neck to a neutral position before doing the same thing on the other side. Try to lift each ear equally. 4. The Cellphone Drill The goal of this exercise is to correct the forward jutted chin position. First, suck the chin back to make a fat face. If you see a double chin, you have the right position. Then, move the neck forward again. Keep doing this motion to increase the forward and backward mobility of the neck. 5. Neck Slide During this exercise, keep the eyes level. Then, slide the neck from side to side while trying to keep the head as level as possible. This is the hardest one, so it might take some practice. Look in the mirror and see how far you can slide the neck from side to side with the head level. 6. Perform Neck Half Rotations The goal of this exercise is to do the front half of a neck circle only. First, lift the ear up. Then, place the chin on the chest. After, lift the other ear up. Continue to repeat this motion several times. Do not do the back half of the neck rotation. Stay with the front half and repeat this circle several times to improve the flexibility of the neck. Improve Your Neck Mobility with These Simple Exercises These are just a few of the exercises that you can perform to improve the mobility of your neck. Aim for three minutes of neck exercises per day. This is a great way for you to alleviate the tension and stress in your neck and shoulders while also improving your flexibility and range of motion. You may even notice that other muscles, joints, and ligaments in your body feel loose as well. If you need a visual guide, please watch the following video: https://www.youtube.com/embed/K4dmZ5_n6uU If we can be of further assistance, please give us a call. We're here to help with all of your spinal health-related issues!

The past year and this continues to be difficult for everyone and stress is at an all-time high in this country and long term stress can lead to serious physical health problems. Therefore, everyone has to think about ways to relax. The good news is that there are plenty of ways to relax naturally. Evidence has shown that individuals who are able to achieve their body’s natural relaxation response can reduce their respiratory rate, reduce their heart rate, and lower their blood pressure. With this in mind, there are a few techniques that everyone should try to help them reduce their stress naturally. 1. Try Deep Breathing Techniques Deep breathing focuses on taking full, cleansing breaths. It is easy to learn, can be done in nearly any location, and provides a quick way for everyone to get their stress levels in check. As a result, deep breathing is also the cornerstone of many other relaxation techniques. In order to practice deep breathing appropriately, it is important to sit comfortably with the back straight. Then, people should breathe in through their nose. After this, everyone should exhale through their mouths. In order to make sure that you are not breathing too quickly, think about counting to 10 on exhalation. 2. Learn Progressive Muscle Relaxation Another technique to try is called progressive muscle relaxation. This is a two-step process. The goal is to systematically tense, and then relax, various muscle groups throughout the body. Those who practice relaxation techniques on a regular basis will learn what tension and relaxation feel like. As a result, individuals will be able to react more quickly to signs of muscular tension, intervening before it gets out of hand. Many people decide to combine progressive muscle relaxation with deep breathing for a comprehensive stress-relieving experience. Those who are looking to get the most out of their progressive muscle relaxation technique should first take off their work clothes, including their shoes, and get more comfortable. Then, take a few deep breaths. Start in the right foot. Tense the muscles in the right foot, hold it for a 10-count, and then relax. Move to the left foot next. Follow the same process from bottom to top, tensing and relaxing every muscle in the body. 3. Practice Visualization It is no secret that some images can be incredibly stressful. Therefore, visualizing images that are peaceful can also help people alleviate their stress. Visualization, which is also called guided imagery, is a technique that has its roots in traditional meditation. The goal is for people to envision a scene at which they feel at peace. This could be a forest, the beach, or a safe childhood location. There are even apps and audio guides that people can download to get the most out of guided visualization. 4. Utilize Chiropractic Spinal Care It is important to note that stress can also lead to physical manifestations as well as mental or emotional ones. Therefore, everyone has to take steps to take care of their physical health. Sometimes, the bones might be out of alignment, causing muscles to feel tight. The same can be true of tendons or ligaments. This is where chiropractic spinal care can be helpful. Dr. Bonnie helps individuals come up with a well-rounded treatment plan that can attack their stress in a comprehensive manner. By working with a trained chiropractor on a regular basis, everyone can figure out where their stress comes from and how it can be addressed. If you are interested in the benefits of chiropractic care or would like to learn more about our office, click here. We're here to help!

You may not realize just how much you depend on your shoulders to help you throughout your day until you suffer an injury. There are numerous ways that someone might suffer an injury of the shoulder; however, one of the most common involves the rotator cuff. If you have been diagnosed with a rotator cuff injury, you might become frustrated because you find yourself unable to carry out your daily routine. You might suffer from chronic inflammation, steady discomfort, and consistent stiffness. The good news is that chiropractic care provides an opportunity for patients to recover from a rotator cuff injury without having to undergo surgery or take prescription medications. There are a few important points that everyone should keep in mind when it comes to rotator cuff injuries. What Is a Rotator Cuff Injury? Your shoulders are among the most flexible joints in your body. Unfortunately, this flexibility comes at a price. It is also relatively easy to injure the shoulders because of how flexible they are. Any activity or athletic movement that requires individuals to raise their hands above their heads repeatedly could lead to serious shoulder injuries. Some of the most common ways that people injure their rotator cuffs include: · Repeatedly pitching a baseball · Falls on an outstretched arm · Whiplash injuries · Regularly serving a tennis ball · Swimming thousands of yards per day · Washing windows on a regular basis · Painting walls for hours on end Over time, these repeated activities could cause inflammation in the shoulder at least to a rotator cuff injury. In addition, there are a number of chronic medical conditions that could also lead to rotator cuff injuries. Some of the most common include: · Shoulder arthritis · Shoulder tendonitis · Shoulder bursitis Similar to other injuries, the sooner they are diagnosed, the faster they will heal. Therefore, it is important for everyone to be familiar with some of the most common symptoms of a rotator cuff injury. What Are the Symptoms of a Rotator Cuff Injury? Depending on the severity of a rotator cuff injury, it can present in different ways. Some of the most common ways that a rotator cuff injury might present include: · There will be a dull ache that is present at the back of the shoulder. · Individuals with a rotator cuff injury might notice arm weakness, particularly when trying to raise the arm above the head or chest level. · There could be a markedly restricted range of motion. · Individuals may notice disturbed and disrupted sleep patterns. The good news is that a chiropractor can help individuals rehabilitate rotator cuff injuries without surgery. How Can Chiropractic Treatments Help with a Rotator Cuff Injury? The goal of chiropractic care is to place the body in a position to do what it does naturally. By ensuring that the bones, ligaments, and tendons are appropriately aligned, a chiropractor can design a rehabilitation routine that will strengthen the supporting structures around the rotator cuff and help people recover. A chiropractor will take a look at each rotator cuff injury individually and design a care plan that has been customized to meet the needs of each specific patient. You will be given customized exercises that will increase strength, flexibility, and range of motion in the rotator cuff. A rotator cuff injury can lead to serious quality-of-life issues. Even though you might be considering surgery, it is a good idea to meet with a chiropractor first. There could be alternative treatment options available. If you want to learn more about our office and the benefits of chiropractic care, click here.