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Simple stretches for improving flexibility

Chiropractic is a very effective method for managing back pain, but what many patients don’t realize is that there are things they can do to make it even better. By employing simple stretches, a chiropractic patient can improve his or her range of motion and increase flexibility. These are some great stretches that you can do at just about any fitness level.

Knee to Chest Stretch

Lie on a firm, flat surface for this exercise. You can place a mat or towel underneath you to make it a little more comfortable. If you aren’t able to flatten your back right away, fold a small towel and place it under the small of your back to provide a little support.

1. Lie on your back, knees bent so that your feet are flat on the floor.
2. Press your lower back into the floor.
3. While keeping your left foot on the floor, inhale, bringing your right knee to your chest, pulling gently just until you feel a stretch. Hold it for 20 to 30 seconds. You can also keep your left leg straight if that is more comfortable. Make sure you keep your back pressed to the floor.
4. Exhale, releasing your right knee and return to the starting position.
5. Repeat the movement with the left leg.
6. Repeat this stretch 3 to 5 times with each leg.

Child’s Pose Stretch

This gives you a very nice stretch all through your back. If you are unable to get on your knees or if you can’t sit on your knees, you can do this while standing.

Hold onto the back of a chair and bend forward. Don’t pull and don’t rest put all of your weight on the chair, just let your body fall gently forward with your neck relaxed and your head drooping. Take baby steps backward until you feel a good stretch, then hold it while breathing normally for 20 to 30 seconds. Walk your feet back in a bit to keep your balance and stand. Repeat 4 or 5 times.

1. Get on your hands and knees, keeping your knees a little wider than your hips. Turn your toes inward so that they touch.
2. Bend your knees, pushing your hips back over your heels. Get to a comfortable sitting position.
3. Slowly slide your arms out in front of you, rounding out your back as you exhale. Keep your neck relaxed so that your head falls forward. Allow yourself to feel the stretch throughout your back.
4. Hold for 20 to 30 seconds then return to the sitting position.
5. Repeat the movement 4 or 5 times, keeping your movements slow, fluid, and deliberate.

Cat – Camel Stretch

If you can’t get on your knees, stand in front of a chair and place your hands on the seat. Position your feet about where your knees would be if you were on your hands and knees. Relax your neck, allowing your head to droop. Complete steps 2 through 5.

1. Get on your hands and knees, back straight, your hands shoulder width apart, and your knees slightly apart. Relax your neck so that your head droops. Breathe normally.
2. Exhale as you round your back up toward the ceiling. Press until you feel a good stretch all along your back. Hold for about 20 to 30 seconds.
3. Return to the starting position, keeping your back straight.
4. Inhale as you sway your back, pushing your stomach toward the floor. Tilt your pelvis to get a maximum stretch. Hold for 20 to 30 seconds.
5. Repeat the full sequence 3 to 5 times.

I hope you found this article helpful and gained some new knowledge from it. Please, leave a comment or feel free to ask questions. Also, Let your Friends and Family know about the article by sharing it on Facebook.

In Health,

Dr Jim Lopez

Chiropractic care has been increasing in popularity

Over the past decade, the medical community is understanding recognizing the value of chiropractic care. Chiropractic care is beneficial in treating many conditions as well as improving overall health and wellness. Chiropractic treats more than just back pain.  Because of chiropractic’s whole body approach to health care, it is much more than just spinal adjustments.

Better Neck and Back Health

This is the most obvious and prevalent benefit of chiropractic care – what most people think of when they think about chiropractic care – but its merit goes deeper than may first meet the eye. The traditional spinal adjustment is very beneficial for treating pain and improving mobility.

An aligned neck and spine are healthier, leading to a decrease in tension, better posture, reduced pain. An efficiently functioning central nervous system allows the whole body functions better and overall health is improved.

Stronger Immune System

Mis-alignment disrupts the signals that that are sent and received by the central nervous system. Signals don’t complete their path like they should, leaving the organs and other parts of the body open for disease. Regular chiropractic care has been linked to a stronger immune system and the ability to better fight off infections and diseases.

More Effective Pain Management

Another benefit of a properly functioning central nervous system is better pain management. Chiropractic is an effective method of care for migraines, injuries, fibromyalgia, and pain caused by other conditions.

When the spine is out of alignment it can affect various nerves and conditions like sciatica may occur. Bringing the spine into alignment can relieve the compression of nerves, alleviating pain.

Pro athletes and weekend warriors use regular chiropractic care to treat a variety of sports related injuries. Many studies that show chiropractic is an effective form of pain management over drugs.

Improved Activity Level

A lesser known or recognized benefit of chiropractic is its ability to improve your activity level. Pain management definitely plays a part in this, but regular adjustments also help improve mobility and flexibility. This, in turn, helps to reduce your risk of injury, allowing you to be more active.

When you are more mobile you are better able to stay active which means it is easier to get the exercise that you need to maintain a healthy lifestyle. This is particularly important for older people. As we age, we tend to lose our mobility and flexibility. By starting chiropractic care early, it helps stave off some of those effects of aging. However, even elderly patients have noticed a marked improvement in just a few treatments.

Chiropractic care is a very good way to give your overall health and wellness a great boost. When you make it a part of your regular routine, you are much more likely to enjoy fewer sick days, less pain, the ability to be more active, and a healthier neck and spine. The whole body approach means you will be exposed to not only spinal adjustments, but also recommendations on diet, supplements, exercise, and lifestyle changes that can definitely change your life.

I hope you found this article helpful and gained some new knowledge from it. Please, leave a comment or feel free to ask questions. Also, Let your Friends and Family know about the article by sharing it on Facebook.

In Health,
Dr Dawn Webster

Everyone has stiff, sore muscles now and then. From overdoing it at the gym to sleeping in an awkward position, there are many reasons you might feel some muscular aches and pains. Some medical conditions or illnesses can also cause soreness. Several studies have found a remarkable, effective, inexpensive cure that is natural and safe – magnesium.

Pain – It’s all in your Head

Well, it’s in your brain, anyway. A chemical in the brain, NMDA, is responsible for pain. When this brain chemical is overly stimulated, the body experiences pain. The way the brain processes pain in an individual determines how that person will experience it and manage it.

There are very few medications that deal directly with NMDA, balancing it and decreasing its production. However, the side effects of these drugs are usually significant and undesirable. Magnesium has been found to calm production of NMDA without causing the side effects or toxicity. What’s more, magnesium is very inexpensive. It is far cheaper than pharmaceuticals at just pennies a dose. One drawback is that the FDA has not yet put its stamp of approval on the mineral that is often called the “gateway to health.”

Clinical Studies find Magnesium is an Effective way to Relieve Pain

A study published in The Journal of Physiology in October 2010, explores the effectiveness of magnesium in decreasing nerve pain. The study, conducted on rats, found a strong link between magnesium deficiency and pain. In fact, that authors of the study suggest that pain is increased, or the sensitivity to pain is increased, due to magnesium deficiency.

As people are moving away from fresh foods, processed foods are becoming more prevalent. While processed foods offer easy, quick preparation and gratification, the trade-off has been a significant decrease in nutrition, leaving most people magnesium deficient. However, adding a magnesium supplement that provides 250 to 500 mg of the mineral will not only eliminate the deficiency, but decrease the pain as well. This usually happens surprisingly quickly – after only a few weeks you will notice a definite difference.

Other Benefits of Magnesium

Magnesium has a wide range of uses and benefits for the entire body. It has long been used to treat indigestion as well as constipation when taken by mouth. For heartburn and indigestion, magnesium hydroxide has been noted as the fastest acting. It is also given to pregnant women to treat high blood pressure (pre-eclampsia and eclampsia). When given as a shot or by IV, magnesium helps lower blood pressure during pregnancy. It is also the treatment of choice for eclampsia because it reduces the risk of seizures that accompany the condition.

Magnesium, given intravenously, is effective in treating torsades de pointes, a type of irregular heartbeat. Additionally, it is believed to help these other conditions:

• Angina
• Asthma
• Arrhythmias (irregular heartbeat)
• Cerebral Palsy
• Chronic Fatigue Syndrome (CFS)
• Chronic Obstructive Pulmonary Disease (COPD)
• Cluster Headaches
• Colon and Rectal Cancer
• Cystic Fibrosis
• Diabetes
• Fibromyalgia
• High Cholesterol
• Osteoporosis
• Premenstrual Syndrome (PMS)
• Various types of pain including nerve damage associated with certain cancers, pain after surgery, pain after hysterectomy, and chest pain.

Chiropractic adjustments, a healthy diet, regular exercise, and reducing the stress in your life will also help with your pain management. When your body is properly nourished it functions at a more optimal level, meaning not just less pain, but better management of it. Exercise causes your brain to produce endorphins which not only minimize pain, but also boost your mood.

Stress can make you more sensitive to pain, causing you to feel it more and experience it on a more intense level. It decreases your ability to tolerate pain and manage it. Even learning relaxation techniques and breathing exercises can help you better manage stress that you may not be able to eliminate completely. Adding magnesium to your diet can help improve your overall wellbeing as well as decrease your pain.

I hope you found this article helpful and gained some new knowledge from it. Please, leave a comment or feel free to ask questions. Also, Let your Friends and Family know about the article by sharing it on Facebook.

In Health,
Dr Jim López