Bochner Chiropractic & Sports Injury Care

04/23/2023

Great to volunteer again treating the competitors from rec level to college, pro and World Cup vets at the Steve Nash Foundation Charity Shield Soccer Tournament! At soccerroof in Brooklyn.

06/22/2022

Research shows the effectiveness of chiropractic care for lower back pain, one of the most common conditions in the adult population. Manual therapy is superior to drugs/medical care and gives better results when combined with exercises than exercises alone! Here is one infographic on the 30 day status of patients seeing a chiropractor versus MD, showing the change in reported symptoms.

"Patients with chronic low-back pain treated by chiropractors showed greater improvement and satisfaction at one month than patients treated by family physicians. A higher proportion of chiropractic patients (56% vs. 13%) reported that their low-back pain was better or much better, whereas nearly one-third of medical patients reported their low-back pain was worse or much worse". Nyiendo J, Haas M, Goodwin P. Patient characteristics, practice activities, and one-month outcomes for chronic, recurrent low-back pain treated by chiropractors and family medicine physicians: a practice-based feasibility study. Journal of Manipulative and physiological Therapeutics. 2000 May 1;23(4):239-45.

11/12/2021

Want to protect yourself against high blood pressure as you age? Try running and other aerobic exercise! This research paper shows how exercise such as running creates lower blood pressure through helping to preserve the "elasticity" of our arteries.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4157159/

Cardiovascular diseases (CVD) remain the leading cause of morbidity and mortality in modern societies, and advancing age is the major risk factor for CVD. Arterial dysfunction, characterized by large elastic artery stiffening and endothelial dysfunction, ...

02/17/2021

Good news in this study! "To no one’s surprise, being active was protective against heart disease. People in the least-active group, who rarely walked around or formally exercised, were more than twice as likely to have heart disease now as the most-active men and women. Just moving from the least-active group to the not-quite-as-inactive group dropped the risk of heart disease by almost 30 percent, even when the researchers controlled for body composition, smoking, socioeconomic status and other factors".

https://www.nytimes.com/2021/02/17/well/move/exercise-heart-health.html?action=click&algo=bandit-all-surfaces-decay-decay-02&block=trending_recirc&fellback=false&imp_id=89184814&impression_id=74baf260-7160-11eb-acec-3daae1f30798&index=0&pgtype=Article®ion=footer&req_id=217191092&surface=most-popular-story&variant=2_bandit-all-surfaces-decay-decay-02

The more you do, the better, but even mild exercise like walking produces benefits for cardiovascular health, a large new study found.

05/15/2020

Was great to teach the Prepare to Compete System virtually to the Brooklyn Tri Club members tonight! For information on future clinics email to Dr.Bochner@att.net.

05/01/2020

Help for Ankle and Foot Injuries!

A question patients often ask is; “Can sports chiropractic care help treat an ankle sprain, calf strain, or “plantar fasciitis” and other foot injuries such as metatarsal pain or “neuromas””. The answer is yes! Briefly, many times these injuries involve altered biomechanics, poor movement coordination and balance, and joint and soft tissue dysfunction. Either these faults combine with overuse to lead to the injury over time, or are the result of the original injury not healing properly, as with an ankle sprain, especially a chronic one. These causes can all be treated with spinal and extremity joint adjustments and soft tissue manual treatment to the muscles, fascia, tendons and ligaments. Rehab and prevention exercises are also added to the mix as needed. Also, pain and injury further up, in the knee, hip and back can be related to poor function in the lower extremity, starting with the foot. Below are some self care techniques that are often prescribed during treatment and can help those who need care but are staying home right now. Even if you are not in pain and are not suffering with any specific injury currently, these can help release quarantine related tension and stiffness in the leg and foot!

ANKLE/FOOT SELF CARE: Use the following foam rolling/self myofascial release techniques to release muscle and fascia restrictions. **Note, with foam rolling or ball rolling or other self myofascial release techniques, we are looking for tight, bound up tissue, and not just “sore spots”. Areas of tightness will usually be sore also, but focus primarily on the tightest spots and not necessarily the spots that are just sore. Also, some of these videos show the Prepare to Compete ® “active rolling” technique, where the tissues are stretched with joint motion as you roll. This technique can be less painful and also can help restore normal joint motion as you release scar tissue and adhesions. Tissue that is too painful or does not seem to “release” may be tendon or muscle border tissue, and should not be rolled. Seek professional treatment for acute injury or chronic pain and tightness, especially if you are unable to walk or run without pain or altered form/pace/duration or frequency.

1) Foam Rolling Calf https://vimeo.com/269427635

Lying on the floor, place one leg on top of the foam roller just above the ankle joint, to one side of the achilles tendon. To protect the back, maintain a neutral spine position (slight arch in the lower back and contract the lower abdominals between the belly button and p***c bone). Roll up the outer or inner calf on either side of the achilles tendon, all the way up to just before the back of the knee, scanning for any tight spots. Next, use the “active rolling” technique by stretching the calf as you roll (foot moves towards leg). (Careful: do not roll directly behind the knee as there are nerves and blood vessels there). Finish by going back and focusing more on the tight spots you found during the scan, using shorter strokes and again also use the active rolling technique. Repeat the sequence on the other side of the achilles and then do the other leg. *Note- You can also place the opposite leg crossed over the leg being treated to increase force (not in video). But be careful not to hyperextend your knee.

2) Foam Rolling Front of Leg (tibialis anterior/toe extensors) https://vimeo.com/269427797

Place the foam roller under the outer front leg just above the ankle. To protect the back, maintain a neutral spine position (slight arch in the lower back and contract the lower abdominals between the belly button and p***c bone). Roll up the outer front leg all the way up to just below the knee joint, scanning for any tight spots. Next, use the “active rolling” technique by pointing the foot down as you roll, stretching the muscles and fascia in the front of the leg. Finish by going back and focusing more on the tight spots you found during the scan, using shorter strokes and again also use the active rolling technique. Repeat the sequence on the other leg.

3) Foam Rolling Side of Leg (peroneals) https://vimeo.com/269428552

Place the foam roller on the outer leg just above the lateral malleolus (thickening of the outer leg bone (fibula) at its end. To protect the back, maintain a neutral spine position (slight arch in the lower back and contract the lower abdominals between the belly button and p***c bone). Roll up the outer front leg all the way up to just below the knee joint, scanning for any tight spots. Next, use the “active rolling” technique: first, point the
foot down to the floor before you start rolling, and then move the foot up and in as you roll, stretching the muscles and fascia on the side of the leg. Finish by going back and focusing more on the tight spots you found during the scan, using shorter strokes and again also use the active rolling technique. Repeat the sequence on the other leg.

4) Plantar Arch Release https://vimeo.com/269428879

Standing or sitting, place a golf ball, tennis ball or other self-massage ball under the arch of your foot. Starting just below the toes, roll with even pressure towards your heel, scanning for tight spots. Move the ball more towards the outer foot and also the inner foot and roll upwards to check the entire arch. Try using the “active rolling” technique by first pointing the toes slightly downward and then moving them upwards as you roll.

5) Ankle Self Mobilization (no video)

Seated on the floor or a chair, cross one leg over the other with the lower leg across the knee just above the ankle joint. For the left leg, use your right hand to hold the foot, with the thumb across the top of the foot and fingers across the mid arch. Stabilize the lower leg with the left hand. Next, use the right hand to move the foot all the way to the right (inversion) and then all the way to the left (eversion). Move slowly and use the complete available range, feeling for the end range and trying to increase the range.

**Do not force the foot to move, this should be a slow and gradual movement and you should not feel pain. Also, if you have “extra” motion, meaning there may be some joint laxity, you may not feel a restriction and should just loosen the joint carefully and not try to increase the range. Next, move the foot up and down (dorsiflexion and plantarflexion) to increase joint motion in those directions. This exercise is a great way to warm up the ankle joint and its ligaments and joint capsule, an often overlooked area that can be restricted and cause chronic foot, ankle and leg muscle injury. Often professional treatment of chronic scar tissue and rehab exercises are needed to fully heal both acute and chronic injury here, especially chronic ankle sprains (even very old ones) and after injuries like leg and foot stress fractures that required the wearing of a boot.

This is "Foam Rolling Calf" by Training History on Vimeo, the home for high quality videos and the people who love them.

04/13/2020

4 Key Back Stretches!
From Bochner Chiropractic & Sports Injury Care
www.bochnerchiropractic.com, www.traininghistory.com

Even before the work from home and “stay home” restrictions started over a month ago, many who sit at a desk all day at work, and even athletes, can develop tight hip flexor muscles (front of thigh and pelvis) and also can lose the ability to rotate through key areas of the spine. This can lead to pain and injury in the back/hip area itself, below in the knee or above in the shoulder. Those who do long outdoor cycling rides or take spin or Peloton classes may also have tight hip flexor muscles and restricted rotation. Here are 4 key stretches that can both test and improve your spinal range of motion.



MID BACK SELF-TESTS/STRETCHES



**If you have pain or other symptoms with any of these tests or exercises, especially if the pain is sharp or extreme, is accompanied by numbness or loss of feeling in the legs, feet or toes, or you are unable to perform the exercises because of these symptoms or a significant limited range of motion, stop and consult your health care professional. These tests, exercises and the information provided here are not to be construed as medical diagnostic advice and are for informational purposes only.



1) Lunge Test and Stretch Progression https://vimeo.com/269386357

Purpose: To stretch the hip flexors (front of lower abdomen, hip and upper thigh) and the upper core muscles of the mid back (latissimus dorsi, superficial and deep spinal rotators). All of these muscles must release for spinal rotation. This is a good active stretch to do after warming up with the foam roller and/or light cardio exercise for a few minutes.

Directions:

Step 1: Kneel on your left knee on an exercise mat (or the grass if outside), with your right foot on the ground in front of your left and the right knee bent at about an 100 degree angle (your foot should be slightly in front of your knee). Maintain a neutral spine posture for each of the following lunge stretches. Also, contracting the gluteal (hip extensor) muscles can help increase the stretch.

Step 2: With your hands on your waist, move forward from the hips until your lead knee reaches 90 degrees. Do not lean past 90 degrees as that can compress the knee cap (patella). Pause for 2-3 seconds, feeling the stretch in front of your left thigh, and then return to the starting position. Repeat 3-5 times.

Step 3: Next, raise your left hand over your head and lean forward again, feeling the stretch more in the upper thigh and lower abdomen (this is the iliopsoas muscle area). Hold the stretch for 2-3 seconds and then repeat 3-5 times.

Step 4: Keeping the left hand overhead, lean to the right as you move forward and hold 2-3 seconds, now feeling the stretch higher up in the side of the torso. Repeat 3-5 times. Finally, with your hands clasped in front of you and elbows parallel to the floor, lean forward, rotating your torso to the right over the lead knee, holding 2-3 seconds. Repeat 3-5 times and then switch sides and do the same 4 stretches.



***This lunge stretch series can also be done with the lead leg up on a park or gym bench.

2) Supine Lower Spinal Cross-Over Rotation Test/Stretch https://vimeo.com/269532086

Purpose: To mobilize and stretch the lower thoracic and upper lumbar spine in rotation and activate proper hip flexion pattern. This is a good pre workout active stretch.

Directions:

Step 1: Lay on your back with both arms at a 90 degree angle from the body.

Step 2: Raise your right leg from the floor using your hip flexors, keeping your knee extended (leg straight). Next, use your adductor (inner thigh muscles) to bring the leg across your body, aiming towards the left arm. The pelvis should move with the leg, but the spine above the umbilical area should remain on the ground. Use the lower abdominals (deep core abdominal “brace”) to stabilize the pelvis as you do the stretch. Once you reach your end-range, return the leg to the starting position and then repeat for 3-5 repetitions. Then repeat for the other side.



3) 90/90 Side Lying Rotation Test/Stretch https://vimeo.com/269565365

Purpose: To increase rotation range of motion at the lower thoracic/upper lumbar area, a key movement for spinal health and for properly performing most athletic activities. This stretch can be done before exercise, but a deeper, corrective stretch often can be done after exercise when you are warmed up.

Directions:

Step 1: Lie on your left side with your right thigh flexed to 90 degrees and the bottom leg’s knee hooked over the top leg’s ankle. Your torso should be at a 90 degree angle to the floor. The left arm should be outstretched in front of your body and the right arm outstretched on top of the left arm.

Step 2: While maintaining an abdominal braced/neutral spine position to lock the lower lumbar spine and pelvis in place, slowly rotate your upper lumbar spine and torso to the right, moving the right arm over to the right as well. After reaching the end range, pause for a second and then return to the starting position. Then rotate 2-4 more times, rotating further each time. Remember to maintain the “locked” lower lumbar spine so that the corrective stretch is applied to the upper lumbar/lower thoracic spine and related muscles (obliques, intercostals).



4) Kneeling Mid Thoracic Rotation Test/Stretch https://vimeo.com/269570914

Purpose: To test for and increase rotation range of motion at the middle thoracic spine.

Directions:

Step 1: Kneeling on your hands and knees, maintain a neutral spine “braced” position (slight arch in the lower back and contract the lower abdominals between the belly button and p***c bone). Place your left hand on the back of your neck. Rotate your mid back (thoracic spine) to the left on your upper lumbar spine, moving from above the umbilical (belly button) area. Your head and neck should turn with the upper back. Move further each time, being careful to maintain a contraction in the lower abdominals to stabilize the lower back and pelvis as the upper back moves. Do 5-10 repetitions and then switch to the other side. Do not hold your breath.

For those of you who would like more information on the Prepare to Compete® Injury Prevention System and access to the full series of tests and exercises on Training History® or information on our Virtual Visits, where we provide injury consults and exercise sessions through the Zoom app, email Dr.Bochner@att.net requesting free account activation. On Training History®, you will also have access to the Activity Log, which links with Strava®. The activity log helps you monitor your readiness for activity through a proprietary algorithm that takes into account the results of your self-tests along with your workout data.

This is "Lunge Multi-plane stretch" by Training History on Vimeo, the home for high quality videos and the people who love them.

04/06/2020

HELP FOR YOUR NECK....

If you are working from home, here is some advice on taking breaks and a few neck stretches to help combat the added postural stress of increased computer use and less movement opportunities.

3 types of breaks can help:

1) Micro break, 30 seconds to a minute. Just stand up and carefully stretch your arms overhead, lean side to side, and take a few deep breaths from your abdomen (your abdomen and rib cage should expand). When we don’t breathe this way we often use our neck muscles which increases tension).

2) Mini break, 5-10 minutes. Walk around the room/apartmen/house and loosen the legs a little. Relieve that calf, hamstring and hip flexor tightness by getting more blood flowing back from the legs.

3) Macro Break, 30 minutes to an hour. Get outside and take a walk, or get your run or bike workout in. Or, do your indoor strength and/or cardio workout.


NECK STRETCHES

**If you have pain or other symptoms with any of these tests or exercises, especially if the pain is sharp or extreme, is accompanied by numbness or loss of feeling in the legs, feet or toes, or you are unable to perform the exercises because of these symptoms or a significant limited range of motion, stop and consult your health care professional. These tests, exercises and the information provided here are not to be construed as medical diagnostic advice and are for informational purposes only.

1) NECK ROTATION RELEASE SUPINE https://vimeo.com/269568349

Purpose: to release tension in the neck rotation muscles that are in the front of the neck (mainly the sternoleidomastoid or “SCM” muscle) and improve rotation range of motion. **When performed on the “Occipital Float” device as in the video, this exercise can also help to improve neck “proprioception” which is the ability for the joints to sense position and speed of movement through the sensory nerves which are present in the joint capsules, ligaments and muscle tissue. (Email Dr. Bochner@att.net for info to purchase the occipital float).

Directions: Lie supine on a pillow, or the occipital float device, that supports the curve of your neck. Rotate your head to the left, relying more on gravity than muscle action as you turn. Let your head turn as far as it will without forcing the motion. Be careful not to let your neck extend backwards.

Once you get to your comfortable end range, rotate your head back to the center and then repeat the motion three times. Repeat on the other side. Breathing in as your head rotates and then out as you return can help relax the neck muscles. Also, gazing your eyes in the direction of your turning can also facilitate greater ranges of motion.

2) LEVATOR SCAPULAE STRETCH https://vimeo.com/283993469

Purpose: To decrease tension and improve range of motion in the levator scapula muscle.

Directions: Stand, with your hands at your sides and in your best posture: your head aligned over your neck, chest upright/shoulders not rounded, neutral lumbar spine (slight arch, not flat) and hips aligned under your spine as well as you can. Feet shoulder width apart.
Place your left hand behind your body at waist height. Next, gently bend your head and neck “down and away” to the right with your chin tucking towards the right collar bone. Be careful not move your chin forward/outward. Then, increase the stretch by ugripping your left fingers or wrist with your right hand to pull down the left arm. **The neck should be flexed as far as it will comfortably go before finishing the stretch by pulling the left arm as described. Hold the stretch for 3-5 seconds and then release the hand and return the neck to the center. Repeat three times, then stretch the opposite side. The stretch should be felt at the upper, inner shoulder blade and up to the neck on that side.

*Breathing in through your nose as you stretch, and then out as you release each stretch can help to increase the effectiveness of the stretch. Also, this stretch can be done at the desk seated: sit upright with your back in a neutral posture and with your left or right hand reach down and lightly grab the seat edge (do not pull up on the seat). Then proceed to do the stretch in the same way as when standing and do both sides.


3) UPPER TRAPEZIUS STRETCH https://vimeo.com/284799049

Purpose: To decrease tension and improve range of motion in the upper trapezius muscle.

Directions: Stand, with your hands at your sides and in your best posture: your head aligned over your neck, chest upright/shoulders not rounded, neutral lumbar spine (slight arch, not flat) and hips aligned under your spine as well as you can. Feet shoulder width apart.
Place your left hand behind your body at waist height. Next, gently side bend your neck to the right as you turn your head to the left, being careful not move your chin forward/outward. Then, increase the stretch by gripping your left fingers or wrist with your right hand to pull down the left arm. **The neck should be flexed as far as it will comfortably go before finishing the stretch by pulling the left arm as described. Hold the stretch for 3-5 seconds and repeat three times, then stretch the opposite side.

*Breathing in through your nose as you stretch, and then out as you release each stretch, can help to increase the effectiveness of the stretch. Also, this stretch can be done seated at a desk: sit upright with your back in a neutral posture and with your left or right hand reach down and lightly grab the seat edge (do not pull up on the seat). Then proceed to do the stretch in the same way as when standing and do both sides.

4) NECK LATERAL FLEXION STRETCH (Scalene muscles) https://vimeo.com/284799595

Purpose: To decrease tension in and improve range of motion in the scalene muscles.

Directions: Stand with your hands at your sides and in your best posture: your head aligned over your neck, chest upright/shoulders not rounded, neutral lumbar spine (slight arch, not flat) and hips aligned under your spine as well as you can. Feet shoulder width apart.
Place your right hand lightly on the top of your head, and gently guide your head and neck to bend to the right side, until you feel a stretch in the muscles on the side of your neck. Hold the stretch for 3-5 seconds and repeat three times, then stretch the opposite side.
*Breathing in through your nose as you stretch, and then out as you release each stretch, can help to increase the effectiveness of the stretch

This is "Neck Rotation Relaxation on Occipital Float" by Training History on Vimeo, the home for high quality videos and the people who love them.

04/06/2020

Introducing Virtual Consultations, Exams and Rehab/Exercise Sessions!

These are 30-60 minute sessions. What can we do virtually?

1) Consultations and Exams for both New and Existing Patients:
We can listen to your injury story, have you perform exam test and movements, and recommend a home care course of action until in-person care resumes for all patients. Most of the self-tests are available on TRAINING HISTORY(R) our cloud-based system (see below for info on how to sign up). Patients can then use TRAINING HISTORY(R) to follow up and use the tests to self-monitor progress.

2) We can review Self care and Rehab Exercises needed for your condition. Then you can continue on your own with the videos assigned to you on TRAINING HISTORY(R).

3) Not injured but feeling the effects of social distancing and being "movement restricted" at home? I will show you how to safely perform sets of stretches that can be done throughout the day to relieve postural stress and tension. Additionally we can check your home desk, ergonomic set-up, and I can lead you through home workouts from the gym in our office. Then you can continue to perform the same exercises on TRAINING HISTORY(R). Minimal to no equipment is needed! Options include:

-POSTURAL RE-SET STRETCHES
-FOAM ROLLING/SELF MYOFASCIAL RELEASE
-CORE STRENGTH AND BALANCE TRAINING
-BASIC STRENGTH TRAINING
-ADVANCED STRENGTH TRAINING

We can provide you with an insurance receipt with the proper Tele-health codes. To SCHEDULE or sign up for TRAINING HISTORY(R) call 212-688-5770 or e-mail to Dr.Bochner@att.net.

03/29/2020

11/12/2018

Marathoners- Below is a link to an article on our website on Post Marathon Recovery. The article has advice to help guide your through to the next running season. The information should help fist timers as well as serve as a review for marathon veterans.

As the article explains, a full recovery takes time. Following a self-monitoring system as with traininghistory.com as well as scheduling an appointment if needed to check key body areas before resuming training can help prevent future injury!
http://www.bochnerchiropractic.com/articles/

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08/23/2018

Some good advice here, even if you are under 40 as well in some cases!

https://trainright.com/best-habits-athletes-over-40/?utm_source=ctsnewsletter&utm_medium=email&inf_contact_key=4e151294b154b3602ac840da28b9de21c25efbd3631b76503c2c0dcb0b078849

Whether you're 40 or 70, your best days can still be ahead of you. Great habits enable greater success, so here are the 5 best habits for athletes over 40!

07/02/2018

Great to volunteer and help with recovery at the 2018 NYC Triathlon once again! A very hot day- they needed our help! Thanks to Chris Cueto, DC and Jeffrey Weber, DC for continuing to work this event!

05/15/2018

Great to volunteer providing injury and recovery care at the 2nd annual Steve Nash Foundation Charity Shield Soccer Tournament a few weeks ago! Thanks for volunteering again with Sports Chiropractors of New York, Stephen Donald, ATC and Danielle De Maio, LMT.

11/17/2017

Great to have the Brooklyn Tri Club in the house last night for a Prepare To Compete Workshop! All who attended were screened for posture, range of motion and movement control imbalances to help with off-season conditioning and injury prevention! Thanks to Transform Fitness NYC for helping to host the event!

10/07/2017

Good luck to everyone running the Chicago Marathon tomorrow!

07/15/2017

Good luck to all racing the NYC triathlon this weekend! See you at the finish line in CP!

06/16/2017

Bochner Chiropractic & Sports Injury Care dropping knowledge in our Injury Prevention workshop!

03/19/2017

Good luck to everyone running the NYC Half tomorrow! See you out there!

11/10/2016

Ran a fall marathon? Do you need guidance on recovery and off-season conditioning? Our next Prepare to Compete Injury Prevention Clinic is Thursday, November 17th, 7:30 pm at our office (133 E. 58th St.) Learn self-monitoring techniques and key exercises to correct imbalances in posture, mobility, strength and movement patterns. This is a FREE clinic. Email to Dr.Bochner@att.net to sign up!

11/07/2016

Congratulations to all who ran and finished the NYC Marathon yesterday! By now recovery is well under way, but will continue for the next few weeks. Here is an article with advice for a healthy recovery which will get you ready for your next race season!

http://www.bochnerchiropractic.com/articles/2014/11/7/post-marathon-recovery-how-to-make-sure-your-last-marathon-i.html

11/04/2016

Good luck to all who are running NYC this weekend! Here are some tips to help you run your best race!

1) Visualize your race weekend ahead of time, and the race itself. Plan early what you will wear for different weather conditions, your pre race meals, what time you will get up race day, and what gels, etc. you will use. Then, picture yourself running according to your plan for each part of the course, with an "adaptable" attitude if necessary. General pace tip: In NYC, with the super enthusiastic crowds, it is easy to “go out” too fast, and the 2nd half of the course has the bridges and more challenging uphill sections. So while you don’t want to go to slow in the first half, remember to pick a pace that will leave you with energy for the final 10K.

2) All endurance races have “rough patches” we must get through. When you face some challenging miles, for a confidence boost, remember back to your tough training runs and how you overcame and finished them. Thinking of your personal motivation for running the race in order to remind you why you are out there and how you are lucky to be where you are, racing, also can help. Also, it may be cliché, but “take it one step at a time” and focus only on the few blocks ahead of you (easy in the NYC marathon with our numbered streets along most of the course) instead of the total distance to go. In most cases, before you know it, you will be feeling better and be able to let your mind wander a little bit if you want to.
If you really do not feel well, there is plenty official medical help on the course at the aid stations to help you—don’t be afraid to stop and let the staff help you out—that’s what they’re there for.

3) Finally, calm your body and mind: relax your leg muscles later in the race by focusing on “running from your core” by rotating from your hips and pelvis, and relax your mind by taking one mile at a time and enjoying the best day of the year in NYC!

(This article is for informational purposes only. If you have, or suspect you have a health-care problem, then you should immediately contact a qualified health-care professional for treatment).