LifeForce Chiropractic

Personalized care for chiropractic, acupuncture, cupping and massage services. We focus on improving the health & lives of our patients through natural methods of chiropractic, acupuncture, massage, and nutrition.

We strive to offer personal, customized treatments for all ages. We treat auto injuries, work injuries and daily aches and pains. All major insurances accepted. Convenient hours and online scheduling. Sweet, huh?

Operating as usual


Dynamic Warm Up

Dynamic Warm-Up
Working through active range of motion prior to a weight training session. As part of a typical warm up, I move with just body weight as well as introducing some light kettle bells or sandbag movements and banded exercises. Each day looks a little different and can be specific to what I’m lifting that day or more commonly, it’s a full body general warm up to feel better prepared to lift heavier weights.


Soccer Tickets ⚽️
Women’s professional soccer I had arrived in the Twin Cities. The MN Aurora inaugural season starts this week. I have 2 extra tickets to giveaway to this Thursday’s first home game. If you’re interested, just leave a little note or 👍🏾 below. Tickets can be transferred electronically.

Game is 7 pm May 26th at TCO Stadium ⚽️🥅⚽️

Photos from LifeForce Chiropractic's post 05/09/2022

Q: What time of day should I workout?
A: The time of day you can most consistently commit.

Building habit and routine can go a long way when trying to incorporate things into our day. When it comes to exercise, whenever you can fit it in is a success. I suggest leaning toward the earlier part of the day for a few reasons. One reason is encouraging good sleep. Exercising too late in the day (especially under bright light…say at a gym), may have an adverse effect on your circadian rhythm. Also, if you eat after exercise at night, you may have a difficult time closing your feeding window 2 hours before bedtime. Exercise also increases dopamine and brain-derived neurotrophic factor. These neuromodulators are helpful early in the day as they drive motivation, productivity and cognition helping you take on your long list of daily tasks.

Recommendations are for 120-150 minutes of “zone 2” cardio per week to help keep our heart, bones, skeletal muscles and brain healthy. Strength training also improves muscle and bone health as well as prompts healthy metabolism. Flexibility and mobility exercises encourage positive connective tissue, muscle and joint health.


30-min muscle work session

Body work🙌🏾
A snippet of a 30-min body work session. I typically combine general mobilization techniques, myofascial release, trigger point, stretching, cupping, active release, etc to drive the parasympathetic nervous system and facilitate and restore tissue and joint function.


Foam Roller Reel

5 FOAM ROLLER exercises you should be doing

Some feel good ideas that can help with the mid back and shoulder tightness many of us experience. You’ll find here a combination of rotation, extension and lateral flexion (side bending) +++ some stretching for the often tight muscles that attach around the shoulder. 🤳🏽

Thoracic Rotation 🏃🏾‍♂️
Thread the Needle
Lay Stretch and Thoracic Extension 🧎🏽‍♀️
Thoracic Lateral Flexion

Photos from LifeForce Chiropractic's post 03/28/2022

- Everyday ways to improve your health 🙌🏾 -
Sunshine ☀️
• Exposure to sunlight has been known to increase Vitamin D production and has also been shown to improve intestinal health through growth of healthy gut bacteria. Sunshine is also vital in cuing the production and release of melatonin. Surprisingly enough, getting sunshine early in the morning can improve sleep by helping to regulate the cycle of melatonin production by the brain.

Play 🏔🎢🚲🧩🤹‍♀️🚣🏿‍♀️
•Strategy, planning and ex*****on exhibited during play (even for adults) will increase nueroplasticty of your pre-frontal cortex. Neuroplasticity is important for memory and healthy aging. Now, who wouldn’t want a healthier brain and a good excuse participant in some friendly competition?

Cold Exposure 🧊 ❄️ 🧊
•Stepping out of winter into spring MN, one of the last things people might want to think about is cold 🥶 . BUT… cold exposure or cold therapy (AKA cryotherapy) has a list of positive impacts. Getting some cold air (+ exercise) in the morning can enhance productivity and improve mood. Cold showers, ice baths or cold water tubs will decrease inflammation and can help reduce muscle soreness. Some studies have also suggested cold exposure may improve insulin sensitivity especially in those with metabolic syndrome.

Fasting ☕️ 🫖
•Intermittent fasting has a number of benefits including balancing blood sugar and improving cognitive function. There are several different intermittent-type schedules people can choose and for many, fasting will increase neuromodulators that improve mood, brain and physical health. It can also decrease inflammation in the body which has a number of health benefits.
*FYI black coffee and tea are often suggested to be A-OKAY while fasting- and of course water or lemon water. 💧 💧 💧 Don’t forget to drink water 😇


Mobility Bar DIY

DIY Mobility Bar
I’ve been using this PVC pipe 🪄 for quite sometime. Now dressed up with a little sport tape she feels pretty dandy. There are a number of shoulder, hip, knee and spine exercises that can be adapted and facilitated with a simple bar, stick, pole, etc. Over the next bit of time, I’ll share some of my go-to stretches and mobility exercises using my homemade bar. 🤸🏾‍♂️🤸🏿🤸🏼‍♀️

Photos from LifeForce Chiropractic's post 02/28/2022

Exercise & Mood

Chemical responses to exercise are vast. Increases in hormones and neuro chemicals such as dopamine, serotonin, endocannabinoids, endorphins, GABA and oxytocin 🧠 can have positive affects on the body both physically and mentally. Finding time to exercise on a daily basis can help manage stress, anxiety and depression as well as facilitate the development of beneficial health habits.

Dancing, hiking, yoga, running, weight training, kayaking, team sports, fitness classes, cycling, etc, etc, etc. 🤾🏼⛹🏾‍♀️🤸🏼‍♀️🧘🏼‍♀️🏋🏽🚣🏿‍♀️Whether you have a goal to get moving because you haven’t been or your goal is to PR in a marathon, any place is a good place to be as long as you are determined to get (keep) your body moving. Do something you love or find something new that peaks your interest. Exercise provides a great opportunity to make new friends, build stronger connections in your current relationships while simultaneously benefiting your body physically, mentally and spiritually.

📷 Views from Sedona AZ ☀️

LifeForce Chiropractic updated their address. 02/25/2022

LifeForce Chiropractic updated their address.

LifeForce Chiropractic updated their address.


Trigger Point Release
One of the cost effective tools I have is my lacrosse ball. The other fancy therapy piece in this video is two tennis balls taped together. The lacrosse balls work really well for finding tight or restricted areas of soft tissue. They are easy to have at home, the office and travel really well. I typically use mine to put direct pressure into the muscle tissue for 30 seconds up to a minute. Then move to another area and begin again.


It’s that time of year!

February $55 massage special. 60 minute massages $55+ tax for the entire month of February. Book online or call to schedule.

Limit 1/per client please.

LifeForce Chiropractic updated their website address. 01/28/2022

LifeForce Chiropractic updated their website address.

LifeForce Chiropractic updated their website address.

LifeForce Chiropractic updated their phone number. 01/28/2022

LifeForce Chiropractic updated their phone number.

LifeForce Chiropractic updated their phone number.


Unwind the Hips
Finding the end range of motion through active motion. One way to increase joint mobility and maintain joint health is by using active range of motion exercises. The hip exercises above focus on rotation and strength. I like these types of movements because it helps me become aware of my mobility limitations. A main goal of mine is to keep moving and exercising as I age. A big piece of that for me is moving without pain. Staying on top of mobility training will continue to be a key in that journey.



Most of us know that melatonin helps us sleep, but it also has other properties. Melatonin is a neuro hormone produced in the brain. It is released in response to our circadian rhythm. Our bodies respond to darkened influencing the release of this sleep hormone. This is one reason why sleep hygiene is important. Avoiding bright, overhead and blue lights at night will help your bodies natural sleep process. Although, for some, supplemental melatonin may be helpful for improving sleep. One interesting things about melatonin is that studies have shown endongenous is not affected by supplemental melatonin. This means taking it should not affect your body’s natural production.

Other studies have shown melatonin to increase immune function including fighting viruses. It also has anti-tumor effects, anti-inflammatory and antioxidant qualities as well as metabolic functional properties that may help improve blood glucose levels.

*note: OTC melatonin might contain ingredients not listed on the label. With any supplements, I recommend getting from a well vetted source that provides high quality supplements 💊
Also, some supplements may interact with medication or certain health conditions. Please contact your health care specialist with questions ☎️


Spine segmentation

Unwind your Spine
Segmentation of the spine into flexion, extension and rotation is a great way to encourage joint health of the back and neck. Promoting joint motion through movement is important for circulation, tissue mobility and bone strength.
Check out this ⤴️⤴️⤴️ spine specific exercises:
* Segmentation into flexion and extension. Slowly try individually moving each vertebrae or each spinal area - pelvis, lumbar spine, thoracic spine, cervical spine. 🧘🏾

As with any mobility training, if you experience pain, pinching or discomfort it’ important to find a musculoskeletal specialist for an assessment. We want to move, but we want to move through motions while avoiding aggravating joint and tissue.


Massage Special
December is a good time to think about giving a gift of massage to a loved one or even yourself. A couple fun things happening with our December special.

👉🏼👉🏼👉🏼One is the offer listed above. $20 off your next massage (or massage package) when you buy a 60 or 90 min massage gift card.
👉🏼👉🏼👉🏼Two is maybe more exciting. Enter to win a complimentary 60-min massage.

👏🏽👏🏽👏🏽To enter - follow these 3 (4) steps💡
•Follow us on IG
•Like this post
•Tag a coworker, friend or family member who you think deserves a massage (in the comments)
•Bonus second entry if you complete the above and also share this post to your story. Be sure to in your story to get the extra credit ✅

Fun fact: this picture was taken on the Gunflint trail on my fall trip to the North Shore. MN is such a beaut :)

Photos from LifeForce Chiropractic's post 11/21/2021

Fermented Foods
This week’s science experiment: homemade Kimchi. My first attempt. Kimchi was a fun addition to this “Anything Goes” protein bowl. Quiona, avocado, red pepper, chickpeas, grilled chicken, wheat berries, greens, fried egg, cilantro, sweet potatoes and the sleeper surprise winner…pickled jalapeños.

Benefits of fermented foods :
•Boost immunity - 70% of our immune system is housed in a the gut. 🫕

•Improve mood - probiotics have been known to reduce anxiety and increase dopamine and serotonin production.

•Enhance digestion - improve absorption and bioavailability of nutrients.

•Promote vitamin production - bacteria help synthesis of Vitamin K and B vitamins. 🥬

*pictured above ~
Oberg Lake North Shore, MN ☁️

Photos from LifeForce Chiropractic's post 11/19/2021

Strength 🏋🏼‍♂️ Mobility
Torso and hip mobility. Working in multiple planes to enhance proper movement with walking, running and any ball or racquet sports. Also important for daily activities including vacuuming, getting in/out of the car, lifting children in/out of crib or car or unpacking groceries from your vehicle. To name a few…🤔

Photos from LifeForce Chiropractic's post 11/15/2021

Hip Rotation
Small space exercises to work on your hip rotation. Many people experience “pinching” or tightness in the hip joint with internal rotation. Regularly practicing hip mobility exercises may reduce uncomfortable tightness and may also reduce lower back soreness.

Photos from LifeForce Chiropractic's post 09/16/2021

Boost your posture!
Everyday things you can do to help yourself be more upright. Maintaining proper posture is a combination of strength, mobility and awareness. Continual reminders to your self complimented by a daily routine that includes movement and strength is a wonderful combination for improving the way you sit, stand and move. 🧘🏾


Morning stretch

Morning 🤸🏼‍♀️ stretch
Blending some yoga-ish poses with some motion that generally ‘just feels good’. Lights stretching in the morning and before workouts helps my body feel balanced and open. Shoulders, lower back and hips are my favorite places to hit, but I try not to forget a little attention on my wrists, ankles and toes.


Rock Solid Immunity
The best way to take control of health is by practicing good habits everyday. Most of us can agree that having a healthy immune system is a major component to overall well-being. These are my top five components to staying well (and of course get adjusted regularly 🤓).

* Move yo’ body - promote circulation, release critical hormones, remove toxins.
* Diet - choose foods that nourish the body rather than detract from health. ALSO- drink plenty of water 💧
* Vitamins/Supplements- no matter who you are, it difficult to get everything our body needs out of our diet. Top immunity supps: VIT D, Zinc, Elderberry, VIT C, Priobiotics. 🤧
* De-Stress - high levels of stress can suppress your immune system. Find time each day to unwind and rejuvenate.
* Sleep - practice good sleep hygiene and shoot for at least 7 hours of quality 💤.


$10 off massage

Wrap up summer with some extra self care. Open massage Mondays-Thursdays.

Massages $10 in August.

*excludes first time massage special*


Low Back stretch

Lower back stretch. A good way fending off pain in the low back area or help it recover once it’s injured. Daily stretching can help keep your back healthy and feeling 👌🏾👍🏽🙌🏾


Body work and adjustments for this accomplished chef. Helping people keep up doing what they love is what I love.🤍🤍🤍🤍

Additional videos posted to our Instagram page. 😇


Hip Rotation II

Tight Hips.

*this post and the next…same exercise- different camera angle🤓

A few hip stretching and strengthening exercises coming your way.

One at a time.

I also post on Instagram which is a bit easier because of the capability of uploading multiple videos in a single post.

If you’re interested


Hip rotation

Tight Hips.

A few hip stretching and strengthening exercises coming your way.

One at a time.

I also post on Instagram which is a bit easier because of the capability of uploading multiple videos in a single post.

If you’re interested


I’m grateful every day for our fantastic patients. Thanks for the continued kind words.

Photos from LifeForce Chiropractic's post 06/01/2021

Memorial Team Building
When Dr. Karl says “the mile run sounds like the best part”, it’s going to be a fun morning. The Murphy CrossFit workout is done in honor of vets. This event in Long Lake was a fundraiser for HOMES FOR WOUNDED WARRIORS 🏠. Today was a gorgeous day to work out along the lakeshore with some morning sunshine ☀️. It was also a bit humbling to compete among a boat-load of super fit athletes.

Mile Run
100 Pull-Ups
200 Push-Ups
Mile Run



Hip Range of motion warm-up 🏋🏼‍♂️

I like this range of motion + lunge, but this exercise without the lunge is great too.


We have had a number of people in the last few weeks who have told us cupping was a game-changer for their back pain. Cupping helps increase circulation and decrease inflammation. It can also help heal dysfunctional connective tissue and promote detoxification overall facilitating your bodies natural healing and relaxation. Sessions are between 8-15 min with relief often times lasting for days or weeks. ⭐️ ⭐️ ⭐️ ⭐️ ⭐️


Massage openings this week


Finding ways to feel centered, balanced and grounded through the covid pandemic, political tension and civil unrest.
Minneapolis, an epicenter for reform, as the closing arguments of the Derek Chauvin murder trial begin today. Eyes and ears on the verdict with hearts preparing for justice.


Morning Stretch

Who else just feels better after they move? I feel fortunate to have built my work schedule to allow time for daily exercises and stretching. Movement is a priority to me. It not only helps my body feel good, but clears my mind and allows me space to feel centered. I’ve been celebrating the start of spring with a boat load of outdoor time and summer planning. MN at its best 🌳🌺



Wake up your hips
Some ideas for opening up your hips either before exercise or after a long day of sitting at a computer. Proper hip range of motion is not only good for the hip joint and associated muscles, but also the lower back and knees


Gua sha

Therapy Thursday
It’s a good day to work through the usual hot spots and a few new areas needing attention for this active aerial trainer with some of the typical desk job whoas.
Here we are doing some IASTM aka “Graston” technique on the quads and anterior tibialis. Myofascial release to the SCM, suboccipitals and cervical spine paraspinal muscles. Trigger point release to the QL and glute muscles and of course some full-spine adjustments.
*There is something gratifying for me that I can fit a 30-min appointment into a 30-sec vid!!*


Knee Therapy

Knee Pain
Working through some knee discomfort with a body builder. We spent a few visits working on his hips, knees, ankles and low back blending the use of acupuncture, myofascial release, cupping, Graston and adjusting. This week he’s back squatting without pain! For me there is much reward in tailoring treatment, practicing the art of chiropractic and helping people get back to doing what they love.



Now is a really good time to take care of YOU!
You deserve it!

60-Min massage. Valid until March 5th!


Banded Hip Exercise

Glute Band
Take a few simple body weight exercises, add a band and viola! You have just increased activation pattern of your glute muscles as well as a few other hip flexors, extensors and stabilizers. We have a few of these bands in the office. Feel free to ask questions or for a quick tutorial. 🏋🏼‍♀️


Single leg toe touch

Hip strengthening
Balance, strength and joint mobility. Combining these key elements can be helpful in preventing and healing lower back, hip and even knee pain. I post a lot of mobility exercises, but balance is also a favorite of mine to revisit. It’s an often forgotten, but important part of keeping our hips, knees, ankles and feet in check. Check in with yourself and see what your balance is like these days.


Total body stretch

Mid-week mobility
Today is a great day to stretch out some tension. •••De-stress suggestion for the day•••
Spend 20 minutes device-free. Calm your mind and body. Invest in yourself and take care of your brilliant body.


Wall stretches
At home. Need to stretch. Here ya go!


Desk stretch
Desk jobs are not for the weary. I think the first semester of college should include a course in self -care for our bodies.
I put together another little sequence for all that are feeling the effects of sitting at a computer 💻.
Give this a shot: a chest opener that also stretches the shoulders, a standing hip flexor stretch, the crescent IT band stretch and a cross legged forward fold to target the hamstrings, IT band and lower back.

Photos from LifeForce Chiropractic's post 10/12/2020

Home office ergonomics.
A few changes can go a long way when we talk about desk set-up. My top suggestions are:

* External (wireless) keyboard.
* External mouse.
* Computer at eye level.
* Feet able to touch the ground comfortably.

Happy Monday!

Photos from LifeForce Chiropractic's post 10/06/2020

Part time front desk opportunity available.

If you or someone you know would like to join our wellness team, please contact either Kathy or Dr. Sadie.
[email protected]


Thoracic mobility

Mid back mobility sequence
We all know spending hours each day sitting in front of your computer can wreak havoc on your back. 👩🏽‍💻(ZOOOOOOOOM nightmares) 👩🏽‍💻This little series can help mitigate tightness between the shoulder blades, along the spine and into upper shoulders. I typically like a combination of rotation, flexion and extension movements to keep the thoracic spine and rib cage area mobile.

Videos (show all)

Dynamic Warm Up
30-min muscle work session
Foam Roller Reel
Mobility Bar DIY
Trigger Point ReleaseOne of the cost effective tools I have is my lacrosse ball. The other fancy therapy piece in this v...
Spine segmentation




3706 Nicollet Ave
Minneapolis, MN

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 6pm
Wednesday 8am - 6pm
Thursday 1pm - 6pm
Friday 8am - 12pm

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