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Performance Health & Chiropractic

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Performance Health & Chiropractic

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Performance Health & Chiropractic, Chiropractor, 208 Creek Crossing Boulevard, Hainesport, NJ.

We are an advanced healthcare facility that combines chiropractic care, SoftWave Tissue Regenerative Therapy, nonsurgical spinal decompression, soft tissue therapy, therapeutic exercises and lifestyle education to help YOU eliminate your pain. We are an advanced healthcare facility that combines chiropractic care, nonsurgical spinal decompression, soft tissue therapy, therapeutic exercises, cold laser, nutritional counseling and lifestyle education to help YOU eliminate your pain.

02/10/2025

Negative Side Effects of Sitting Too Long and How To Reduce The Impact

It's been said that sitting is the new smoking. Bottom line is that prolonged sitting is not good for us.

Sitting for prolonged periods can negatively impact the lower back, causing pain, discomfort, and long-term issues. Key effects include increased pressure on intervertebral discs, muscle imbalances, reduced circulation, and poor posture. Sitting compresses the lumbar discs, leading to potential degeneration or herniation. Weakening of core and glute muscles, along with tight hip flexors, can destabilize the pelvis and worsen back pain. Poor posture from extended sitting strains spinal ligaments, and reduced circulation impairs tissue healing. Chronic sitting also increases the risk of sciatica, lumbar disc degeneration, and other spinal disorders. To reduce these risks, take breaks, stretch, maintain good posture, use ergonomic setups, and strengthen the core and lower back muscles. Regular movement and posture correction are essential for preventing discomfort and long-term damage.

02/10/2025

Little chilly this weekend but it was great to get some fresh air with the family!

Saw several bald eagles…..I think it was a sign 🙂.

Who knows where we were from the pictures?

02/10/2025

Congrats to the Philadelphia Eagles!

02/10/2025

Got to spend Super Bowl morning with our friends in Philly!! Eagles love was strong!!

02/05/2025

Attention desk workers......prolonged sitting has been linked to a variety of unwanted health issues. A standing desk can help!

Here are 9 Benefits of a Standing Desk for an Office Worker

A standing desk can offer a variety of health and productivity benefits for office workers, especially when used as part of a well-rounded strategy that includes movement, posture correction, and ergonomic considerations. The key advantages of a standing desk are linked to reducing the negative effects of prolonged sitting, promoting better posture, and improving overall well-being. Here are the main benefits of standing desks:

1. Reduced Risk of Musculoskeletal Disorders
Sitting for prolonged periods can lead to musculoskeletal problems, particularly in the lower back, neck, and shoulders. Prolonged sitting encourages poor posture, which can exacerbate spinal alignment issues and contribute to muscle imbalances. A standing desk encourages movement and can reduce strain on the lower back, neck, and shoulders.

2. Reduced Risk of Chronic Health Conditions
Prolonged sitting has been linked to an increased risk of various chronic health conditions, including cardiovascular disease, obesity, and type 2 diabetes. Standing and moving more throughout the day can help mitigate some of these risks.

3. Improved Posture and Spinal Health
Standing naturally promotes a more neutral spine alignment compared to sitting, which can encourage better posture and reduce the risk of developing postural issues.

4. Increased Energy and Reduced Fatigue
Standing, particularly when combined with light movement or walking, can help boost energy levels and reduce feelings of fatigue during the workday. This can be especially beneficial for workers who experience the "afternoon slump" after sitting for long hours.

5. Increased Productivity and Focus
While the evidence on productivity is mixed, some studies suggest that alternating between sitting and standing can enhance focus, reduce discomfort, and improve overall job performance.

6. Weight Management and Increased Calorie Burn
Standing burns more calories than sitting. While the difference may seem small, when accumulated over a day, it can contribute to improved weight management and overall health.

7. Better Circulation and Reduced Risk of Deep Vein Thrombosis (DVT)
Sitting for long periods can impair circulation and increase the risk of developing deep vein thrombosis (DVT), a condition where blood clots form in the deep veins, particularly in the legs. Standing promotes blood flow and can help reduce the risk of DVT.

8. Improved Mood and Reduced Stress
Standing desks, especially when combined with occasional movement, can have a positive effect on mood and reduce stress levels. Physical activity is known to release endorphins, which can help boost mood and reduce the negative effects of stress.

9. Improved Cognitive Function and Mental Alertness
The ability to alternate between sitting and standing may help improve cognitive function, as standing can increase blood flow to the brain and reduce fatigue, allowing for better focus and mental performance.

Conclusion
Standing desks provide multiple benefits for office workers, ranging from improving physical health (such as reducing musculoskeletal pain, improving posture, and reducing the risk of chronic conditions) to enhancing mental well-being (such as improving energy, mood, and focus). The most significant benefits of standing desks come from alternating between sitting and standing to break up sedentary time. By doing so, office workers can promote better circulation, reduce discomfort, and potentially increase productivity.
To maximize the benefits, it's important to use a standing desk with proper ergonomic setup and to incorporate regular movement and stretching throughout the day.

Contact our office 856-727-8300 with any questions you may have or for treatment of your aches and pains to get you back on track!

01/29/2025

Benefits of SoftWave Therapy for Plantar Fasciitis

SoftWave TRT (Targeted Shockwave Therapy) has gained recognition as a non-invasive treatment for plantar fasciitis, a common cause of heel pain due to inflammation of the plantar fascia. SoftWave TRT is a specific form of extracorporeal shock wave therapy (ESWT), which utilizes high-energy acoustic waves to promote tissue healing, reduce inflammation, and alleviate pain. Below are some key benefits of SoftWave TRT for plantar fasciitis, supported by relevant medical literature:
1. Pain Reduction
One of the most significant benefits of SoftWave TRT is its ability to reduce pain, especially in chronic cases of plantar fasciitis.
• Study 1: A study published in The Journal of Foot and Ankle Surgery (2016) demonstrated that shockwave therapy significantly reduced pain and improved functional outcomes in patients with chronic plantar fasciitis. After a series of treatments, patients experienced marked pain relief and were able to return to normal activities (Rompe et al., 2016). This reduction in pain is likely due to the stimulation of blood flow and the release of growth factors that facilitate tissue healing.
• Study 2: A clinical trial published in Foot & Ankle International (2014) examined the effects of radial shockwave therapy (which SoftWave TRT is a variant of) on patients with plantar fasciitis. The researchers found that shockwave therapy led to a significant reduction in pain intensity, measured by the Visual Analog Scale (VAS), and improved quality of life (Gerdesmeyer et al., 2014).
2. Improved Tissue Healing
SoftWave TRT promotes the healing of the damaged plantar fascia by stimulating collagen production, enhancing blood flow, and accelerating cellular repair mechanisms.
• Study 3: A study published in Clinical Orthopaedics and Related Research (2013) explored the use of shockwave therapy in patients with plantar fasciitis. The researchers found that shockwave therapy significantly improved tissue healing, with patients showing greater collagen production in the fascia, which is essential for the regeneration of the damaged tissue (Wang et al., 2013).
• Study 4: A 2015 study in The American Journal of Sports Medicine investigated the effects of shockwave therapy on tendon and ligament healing. The authors found that shockwave therapy, including SoftWave TRT, increased fibroblast activity and collagen synthesis, both of which are crucial for the repair of tendons and ligaments like the plantar fascia (Cacchio et al., 2015). This enhanced tissue regeneration contributes to long-term pain relief and improved function.
3. Non-Invasive and Safe
One of the main advantages of SoftWave TRT is that it is non-invasive, providing an effective alternative to more invasive treatments like corticosteroid injections or surgery. It has been shown to have minimal side effects and a low risk of complications.
• Study 5: A study published in BioMed Research International (2016) reviewed the safety of extracorporeal shockwave therapy, including its use for plantar fasciitis. The authors concluded that shockwave therapy is generally safe, with the most common side effects being temporary redness or swelling at the treatment site. Serious adverse events were rare, making it a safe treatment option for most patients (Maserati et al., 2016).
• Study 6: A review article in Journal of Clinical Orthopaedics and Trauma (2017) examined multiple studies on shockwave therapy for musculoskeletal conditions, including plantar fasciitis. The review confirmed that shockwave therapy is a low-risk treatment with a high rate of patient satisfaction (Pfeifer et al., 2017).
4. Reduction in Need for Long-Term Medications
SoftWave TRT helps reduce the reliance on pain medications, including nonsteroidal anti-inflammatory drugs (NSAIDs), which can have adverse effects when used over extended periods.
• Study 7: A study in The Journal of Pain Research (2019) found that patients with chronic musculoskeletal pain, including plantar fasciitis, who received shockwave therapy had reduced reliance on oral pain medications. The authors suggested that this reduction in medication use was due to the efficacy of shockwave therapy in managing pain and inflammation (Zhang et al., 2019).
5. Improved Function and Mobility
SoftWave TRT not only reduces pain but also helps restore function and mobility, which is often impaired in individuals with plantar fasciitis due to pain and stiffness in the heel.
• Study 8: A randomized controlled trial published in Foot & Ankle International (2014) evaluated the impact of shockwave therapy on functional outcomes in patients with plantar fasciitis. The researchers found that patients who received shockwave therapy had significantly improved functional ability, with increased range of motion and reduced stiffness in the affected foot (Gerdesmeyer et al., 2014). This was correlated with the pain relief provided by the therapy.
6. Long-Term Benefits
The effects of SoftWave TRT can extend beyond immediate pain relief, contributing to long-term improvements in both pain and function, with benefits that persist even after treatment ends.
• Study 9: A study published in The Clinical Journal of Pain (2017) assessed the long-term effects of shockwave therapy on plantar fasciitis. The results indicated that patients who underwent shockwave therapy continued to experience pain reduction and functional improvement for several months after the treatment concluded (Pizzo et al., 2017).
Conclusion:
SoftWave TRT has shown promising results in treating plantar fasciitis by reducing pain, promoting tissue healing, improving function, and providing long-term benefits. It is a safe, effective, and non-invasive alternative to other treatments, such as corticosteroid injections or surgery, and can significantly improve the quality of life for patients with this painful condition.

01/27/2025

"Ice vs. Heat: When to Use Each for Maximum Pain Relief and Recovery"

When it comes to managing pain, swelling, and inflammation, both ice (cold therapy) and heat (thermal therapy) can be beneficial, but they serve different purposes depending on the type and stage of the condition. Some degree of inflammation is necessary for proper healing but too much or too little inflammation can alter the healing process. So knowing when to use ice vs. heat is important for fast and proper healing. Here's a guide on when and how to use each therapy.
Ice (Cold Therapy)
Ice is typically used in the acute phase of an injury (the first 24-48 hours) to reduce swelling, inflammation, and pain. Cold therapy works by constricting blood vessels, limiting blood flow to the affected area, which helps minimize swelling and provides pain relief.
When to Use Ice:
1. Acute Injuries (sprains, strains): Ice helps reduce swelling and inflammation after injuries like sprained ankles or pulled muscles. It's most effective when applied immediately after the injury and for the first 24-48 hours.
2. Swelling: Cold constricts blood vessels, preventing excess fluid buildup in the injured area.
3. Acute Inflammation: Ice reduces the body's inflammatory response, making it helpful for conditions like bursitis, tendinitis, and muscle inflammation.
4. Pain Relief for Acute Injuries: Ice numbs the area, providing temporary relief from sharp, intense pain, particularly from injuries such as sprains, strains, or bruises.
5. Muscle Spasms: Cold therapy can alleviate muscle spasms and cramps, especially those resulting from sudden overexertion.
How to Apply Ice:
• Use an ice pack, frozen peas, or cold compresses wrapped in a towel to protect the skin.
• Apply for 15-20 minutes, then take a break to avoid frostbite.
• Apply every 1-2 hours during the first 24-48 hours post-injury.
Heat (Thermal Therapy)
Heat is generally used for chronic pain or muscle stiffness where there is no active swelling or acute inflammation. It works by improving blood circulation, relaxing muscles, and soothing discomfort, which is especially beneficial for longer-term conditions or recovery post-injury.
When to Use Heat:
1. Chronic Pain or Stiffness: Heat helps relax tense muscles and alleviates discomfort associated with long-term conditions like arthritis or old injuries, especially once inflammation has decreased.
2. Muscle Tension/Soreness (Post-Workout): After inflammation from a recent injury or workout has subsided, heat helps to relax sore muscles and speed up recovery.
3. Joint Stiffness (e.g., Arthritis): Heat is effective in treating stiffness and improving flexibility in joints, particularly for conditions like arthritis where swelling is no longer an issue.
4. Chronic Muscle Spasms: Heat can be beneficial for relaxing muscles in conditions like muscle strain or fibromyalgia, especially after the acute phase has passed.
5. Tension Headaches: Applying heat to the neck or shoulders can help ease tension headaches caused by muscle tightness.
How to Apply Heat:
• Use a heating pad, warm towels, or a hot water bottle. A warm bath or shower can also help relax muscles.
• Apply heat for 15-20 minutes at a time.
• Heat can be applied several times a day, but be careful not to use it for too long or at too high a temperature to avoid burns.
Ice vs Heat Summary
• Acute injuries: Use ice for the first 24-48 hours to reduce swelling and inflammation. Heat is not recommended as it could increase swelling.
• Chronic pain: Heat is beneficial once inflammation has subsided.
• Swelling and inflammation: Ice is best in the first 48 hours. Heat should be avoided as it can worsen swelling.
• Muscle soreness (post-exercise): Ice if there’s swelling or sharp pain initially, then heat after 48 hours to relax muscles.
• Muscle spasms: Ice for acute spasms or cramps, and heat for chronic or prolonged spasms.
• Joint stiffness: Heat can help improve flexibility in the absence of inflammation.
When Not to Use Ice or Heat
• Ice: Avoid using ice if you have poor circulation or conditions like Raynaud's disease, which causes excessive constriction of blood vessels.
• Heat: Do not apply heat to areas with acute inflammation, as it may worsen swelling. Heat should also be avoided on open wounds or areas with active bleeding.
Combination Therapy (Ice + Heat)
In some cases, alternating between ice and heat can provide effective relief. For example, you might apply ice for the first 48 hours to reduce inflammation, followed by heat to relax muscles and improve flexibility once the acute stage has passed. This contrast therapy may be particularly useful for chronic pain and muscle stiffness.
Conclusion
• Use ice within the first 24-48 hours after an injury or for acute inflammation, pain, and swelling.
• Use heat for chronic pain, muscle tension, and stiffness once inflammation has decreased (typically after 48 hours).
• Be cautious with both therapies, especially if you have sensitive skin or underlying health conditions like diabetes or poor circulation, as extreme temperatures can cause complications.
Understanding the right time and method to apply ice and heat can significantly enhance recovery and pain management for various injuries and conditions.

01/26/2025

Another Sunday in Philly with our friends!!!

01/23/2025

Struggling with knee pain? SoftWave TRT (Tissue Regenerative Technology) might be the solution you’ve been looking for! 🙌 This non-invasive treatment promotes healing by stimulating tissue regeneration, reducing inflammation, and easing chronic pain—without the need for surgery or medications. 💥

✨ **Special Offer**: For just $49, you can schedule a **Discovery Day** to see if SoftWave TRT is right for you! 🌟 Don’t miss your chance to explore this cutting-edge therapy and take the first step toward pain-free living.

Call **856-727-8300** today to book your appointment! 📞

01/23/2025

11 Benefits of Resistance Training and Why You Should Be Doing It

Resistance training, also known as strength or weight training, involves exercises that challenge muscles with forces like weights or resistance bands. The benefits extend beyond muscle building to include improvements in overall health, functional fitness, and mental well-being.

1. **Increased Muscle Strength and Endurance**: Regular resistance training enhances muscle strength and endurance across all age groups.
2. **Improved Bone Health**: It boosts bone density, reducing the risk of osteoporosis by stimulating bone growth.
3. **Enhanced Metabolism and Fat Loss**: Resistance training increases muscle mass, which raises metabolism and aids in fat loss.
4. **Functional Fitness and Mobility**: It improves balance and mobility, reducing the risk of falls, especially in older adults.
5. **Joint Health and Injury Prevention**: Strengthens muscles around joints, improving stability and preventing injuries.
6. **Cardiovascular Health**: Helps lower blood pressure and improve heart health.
7. **Mental Health**: Reduces symptoms of depression, anxiety, and stress, boosting self-esteem.
8. **Blood Sugar Control**: Improves insulin sensitivity, aiding in the management of diabetes.
9. **Posture and Spinal Health**: Strengthens core and back muscles, improving posture and reducing back pain.
10. **Better Sleep**: Enhances sleep quality by reducing anxiety and promoting relaxation.
11. **Longevity and Aging**: Prevents age-related muscle loss and frailty, maintaining mobility and independence.

**Key Takeaways**: Resistance training improves strength, bone health, metabolism, injury prevention, mental well-being, and chronic disease management, making it essential for long-term health.

**Conclusion**: Whether for muscle building, fat loss, or overall health, resistance training is a key component of a healthy lifestyle.

01/22/2025

The Importance of Proper Hydration and Joint Pain

Proper hydration plays a crucial role in maintaining joint health. Water is essential for lubricating joints, reducing friction, and ensuring that cartilage functions effectively. Dehydration can lead to joint stiffness, pain, and an increased risk of injury, as joints rely on adequate fluid levels to maintain their cushioning and shock-absorbing properties.
How Hydration Affects Joint Health
1. Lubrication of Joints:
o Joints, particularly the synovial joints (like the knees, hips, and elbows), contain synovial fluid, which acts as a lubricant to reduce friction between the bones. This fluid helps the joints move smoothly without causing wear and tear.
o Hydration is essential for maintaining the viscosity (thickness) of synovial fluid. When the body is dehydrated, the synovial fluid becomes less effective, leading to joint discomfort, stiffness, and increased friction that can exacerbate conditions like osteoarthritis.
2. Cartilage Cushioning:
o Cartilage in the joints is made up of water, and its primary function is to cushion the bones and absorb shocks during movement. Hydration helps keep cartilage hydrated, maintaining its elasticity and shock-absorbing abilities. Dehydration can cause cartilage to lose its flexibility, leading to increased wear on the joints and an elevated risk of cartilage damage.
3. Reduction of Inflammation:
o Dehydration can contribute to systemic inflammation in the body, including in the joints. Chronic dehydration can make the body more susceptible to inflammatory conditions like arthritis. Staying well-hydrated helps control inflammation, which can reduce joint pain and stiffness.
4. Waste Removal:
o Proper hydration also supports the body's ability to remove waste products and toxins that accumulate in the joints. For example, uric acid can build up in the joints in cases of gout, leading to painful flare-ups. Drinking enough water helps flush out these waste products through the kidneys, potentially reducing the risk of conditions like gout.
How Much Water Should You Drink for Joint Health?
There is no one-size-fits-all answer for how much water you should drink per day, as hydration needs vary depending on factors like age, activity level, climate, and health conditions. However, general guidelines can help you understand how much water your body needs.
General Hydration Guidelines:
• The "8x8" Rule: A common recommendation is to drink eight 8-ounce glasses of water a day, which equals about 2 liters or half a gallon. This is a simple and easy-to-remember guideline, but individual hydration needs may differ.
• Body Weight Calculation: Another approach is to base your water intake on your body weight. A common recommendation is to drink between 0.5 to 1 ounce of water for every pound you weigh. For example, if you weigh 150 pounds, you should aim to drink between 75 to 150 ounces of water per day (roughly 9-19 cups).
Factors That Affect Water Needs:
• Physical Activity: If you're physically active, you'll need more water to compensate for the fluid lost through sweat. During intense exercise, aim to drink extra water before, during, and after the workout to stay hydrated.
• Climate: Hot and humid climates increase your fluid needs because you sweat more. Similarly, in dry or high-altitude areas, you may lose more moisture from your body.
• Health Conditions: Certain medical conditions, such as kidney disease or diabetes, may affect your hydration needs. Always consult a healthcare professional if you have any concerns about your hydration requirements.
Other Tips for Staying Hydrated:
• Drink consistently throughout the day: Instead of drinking large amounts of water all at once, sip water regularly throughout the day to maintain hydration levels.
• Eat water-rich foods: Many fruits and vegetables have high water content and can help you stay hydrated. Examples include cucumbers, watermelon, oranges, and strawberries.
• Monitor urine color: A good indicator of hydration is the color of your urine. Pale yellow or light straw-colored urine typically means you're well-hydrated, while dark yellow or amber urine may indicate dehydration.
• Limit dehydrating beverages: Drinks that contain caffeine, alcohol, and high-sugar content can contribute to dehydration. While these beverages don’t need to be completely eliminated, it's important to drink extra water to offset their dehydrating effects.
Summary:
Proper hydration is essential for maintaining joint health, as it lubricates the joints, supports cartilage function, reduces inflammation, and aids in the removal of waste products. To stay hydrated, aim for approximately 2-3 liters (8-12 cups) of water per day, adjusting based on factors like body weight, physical activity, and climate. Consistently drinking water and eating hydrating foods can significantly support joint health, prevent discomfort, and help you maintain mobility over time.

01/20/2025

Snow Shoveling Tips To Avoid Injury

Snow shoveling can be a physically demanding activity that may put a strain on your body, particularly the lower back, shoulders, and arms. From a chiropractic perspective, it’s essential to practice proper techniques to prevent injury and maintain spinal health while clearing snow.

Warm Up First: Just as with any physical activity, warming up is key. Perform gentle stretches and movements to prepare your muscles and joints for the task ahead. This helps increase blood flow and reduces the risk of strains.

Use the Right Shovel: Choose a shovel that is lightweight and has a comfortable grip. Consider an ergonomically designed shovel that can help minimize the strain on your back.

Lift Properly: Avoid bending at the waist when shoveling. Instead, bend your knees and squat down to lift the snow, keeping your back straight. Engage your core muscles to help support your spine during the lift.

Push, Don’t Lift: Whenever possible, push the snow instead of lifting it. Pushing is less strenuous on your back and shoulders.

Take Frequent Breaks: Shoveling snow can be exhausting. Take regular breaks to avoid overexertion and give your muscles time to recover.

Use Proper Posture: Maintain a neutral spine while shoveling. Avoid twisting your torso; instead, use your legs and hips to turn.

Stay Hydrated: Dehydration can increase the risk of muscle cramps and fatigue, so make sure to drink plenty of water before, during, and after shoveling.

By following these tips, you can help protect your body and prevent injuries while clearing snow. If you experience pain or discomfort during or after shoveling, a chiropractor can assess your posture, alignment, and offer personalized guidance to help alleviate any strain on your spine and muscles.

01/19/2025

Love being able to help this amazing organization and the great people they assist!

01/17/2025

5 Tips To Improve Spinal Health

Improving spinal health is crucial for maintaining a healthy back, preventing pain, and promoting overall well well-being. Here are five practical tips to improve and maintain spinal health:
1. Practice Good Posture
Maintaining proper posture is essential for spinal health. Poor posture places strain on the spine, muscles, and ligaments, leading to discomfort and potentially causing long-term damage.
• Stand and sit upright: Keep your shoulders back, and align your ears, shoulders, and hips. Avoid slouching or leaning forward.
• Use ergonomic furniture: When sitting for extended periods, use a chair with proper lumbar support, or place a small cushion behind your lower back to maintain the natural curve of the spine.
• Mind your head and neck position: When looking at a screen or reading, avoid looking down too much. Instead, keep the screen at eye level and maintain a neutral neck position.
2. Strengthen Core Muscles
The muscles in your core (abdomen, lower back, and pelvic region) play a crucial role in supporting your spine. Strengthening these muscles helps reduce strain on the spine and can prevent injuries.
• Exercise regularly: Include core-strengthening exercises like planks, bridges, and abdominal crunches in your fitness routine.
• Include stability training: Activities like yoga or Pilates can help improve core strength and flexibility while promoting good posture.
• Focus on overall strength: A strong body overall will provide better support to the spine, reducing the likelihood of injury.
3. Maintain a Healthy Weight
Excess body weight, especially around the abdomen, places extra strain on the spine, leading to poor alignment and increased risk of injury or chronic pain.
• Eat a balanced diet: A diet rich in fruits, vegetables, lean proteins, and whole grains helps maintain a healthy weight and supports overall joint and bone health.
• Exercise regularly: Regular cardiovascular exercise, combined with strength training, can help you maintain a healthy weight and reduce the load on your spine.
4. Stay Active and Stretch Regularly
Inactivity can weaken muscles, cause stiffness, and put more pressure on the spine. Regular physical activity and stretching can improve flexibility, reduce tension, and help prevent back pain.
• Stretch regularly: Focus on stretches that target the back, hamstrings, hip flexors, and calves. Tight muscles in these areas can affect spinal alignment and contribute to discomfort.
• Engage in low-impact exercise: Activities like walking, swimming, or cycling are gentle on the spine and promote overall mobility and flexibility.
• Avoid prolonged sitting: If you have a sedentary job, stand up, stretch, or walk around every 30-60 minutes to keep your spine mobile.
5. Support Proper Lifting Techniques
Lifting heavy objects improperly can lead to acute or chronic spinal injuries. Using correct lifting techniques helps protect your spine from damage.
• Use your legs, not your back: When lifting, bend at the knees (not at the waist) and use your legs to lift the weight, keeping your back straight and your core engaged.
• Avoid twisting: When lifting or carrying an object, avoid twisting your spine. Instead, pivot with your feet, and move your whole body in the direction you need.
• Keep the load close to your body: Hold objects as close to your body as possible to reduce the strain on your spine.
By following these tips, you can help prevent spinal issues, improve flexibility, and enhance your overall quality of life. If you experience persistent pain or discomfort, it’s always a good idea to consult a healthcare professional for tailored advice and treatment.

01/13/2025

Walking is one of the simplest and most accessible forms of exercise, offering a wide range of benefits for both physical and mental health. Regular walking helps improve cardiovascular health by strengthening the heart, lowering blood pressure, and enhancing circulation. It also aids in weight management by burning calories and boosting metabolism, making it an effective way to prevent and manage obesity. Additionally, walking supports joint health by promoting mobility and reducing the risk of conditions like arthritis.

Mentally, walking has been shown to reduce stress, anxiety, and depression. The rhythmic motion and fresh air can stimulate the production of endorphins, improving mood and boosting mental clarity. Walking in nature, such as in parks or along trails, has even been linked to improved cognitive function and creativity.

Walking also promotes better sleep, as it helps regulate the body’s internal clock and encourages a more restful night. Socially, it can be a great way to connect with others, whether through walking groups or casual strolls with friends or family. Additionally, it requires no special equipment or gym membership, making it an affordable, easy-to-incorporate activity into daily life. Whether for its health benefits or its calming effect, walking is a versatile and accessible activity that can enhance overall well-being.

Start with any amount of walking that you can comfortably perform. With consistency you'll be able to increase your time and number of steps and reap the benefits of this powerful longevity tool! Take that first step!

Address

208 Creek Crossing Boulevard
Hainesport, NJ
08036

Opening Hours

Monday	9am - 7pm
Wednesday	9am - 7pm
Thursday	3pm - 7pm
Friday	9am - 1pm

Telephone

+18567278300

Website

http://www.PerformanceHealthandChiro.com/

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Hello, Dr. Mike here! I am the owner of Performance Health and Chiropractic, an advanced healthcare facility that combines chiropractic care, nonsurgical spinal decompression, soft tissue therapy, therapeutic exercises, cold laser, nutritional counseling and lifestyle education in an evidenced based manner. Our practice is located in Hainesport, NJ and we assist patients in communities throughout the area. Our mission is to help YOU eliminate pain, stay active and reach YOUR desired health goals. We pride ourselves on getting to know YOU, YOUR situation and YOUR goals in order to formulate a customized treatment plan. We work closely with your other healthcare providers so that YOU have a team that is focused on your desired outcomes. We seek to get you out of pain as quickly as possible as well as provide you with tips, tools and techniques to help you stay there. I have helped thousands of people reach their health goals naturally through conservative musculoskeletal care and I hope that I can help you as well!

Performance Health & Chiropractic

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