Active Life Chiropractic

03/30/2026

Heads up! 🗓️
Dr. Charles and Dr. Mikayla will be out of the office from April 3rd-10th. We'll be back and ready to see you on Monday, April 13th!
Need to book an appointment? You can schedule online anytime at the link below. 👇
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Chiropractic is a natural, holistic approach to musculoskeletal healthcare that emphasizes personalized care for a wide range of injuries and conditions. By focusing on the connection between the nervous system and the musculoskeletal system, our chiropractors develop tailored plans of care to addre...

03/20/2026

Your core workout is missing the most important step — your breath. 🌬️

Most people jump straight into planks, crunches, and deadbugs without ever addressing the foundation of it all — the diaphragm.

Here’s what DNS teaches us: the diaphragm isn’t just a breathing muscle. It is one of your body’s primary stabilizers. When your diaphragm is properly engaged and your ribcage is stacked over your pelvis, your deep core muscles can actually do their job — protecting your spine and creating real, functional stability.

Without that foundation? Your body compensates. The larger, more superficial muscles take over, the deep stabilizers shut down, and that’s when pain and injury creep in.

This DNS 3 Month Supine position — a deadbug variation — is the entry point for every lower back case we treat at Active Life Chiropractic. Before we load anything, before we progress anything — we establish the breath and the stability foundation first.

Because any exercise can be a stability exercise when the breathing and bracing principles are coached correctly. 💡

Save this and try it tonight before bed. 🔖
👇 Have you ever been coached on your breathing during core work? Comment below — this one might change the way you train!

03/19/2026

Ever experienced that nagging upper back or neck discomfort after nursing, changing diapers, or just gazing at your little one? You’re not alone! Spending long hours hunched over—whether feeding, cuddling, or marveling at your baby-can lead to “mommy neck,” tightness, and trigger points in the upper back and neck.

To make things trickier, the hormone relaxin-the same one that loosens your ligaments during pregnancy—can linger for over a year postpartum. This can leave your muscles working overtime to stabilize your neck and shoulders, often causing extra tightness, pulling, and discomfort.

In this post, I’m sharing some simple movements to help ease tension and keep you feeling your best as you care for your little one. Try these stretches and gentle exercises to give your hardworking muscles some love!

If you’ve dealt with “mommy neck,” drop a comment below!
Tag a friend who might need this reminder to take care of themselves, too!

03/18/2026

We said it. Rounding your lower back is NOT always dangerous. 🔥

The Jefferson Curl is one of the most controversial exercises out there — and we’re here to tell you it deserves more respect than it gets.

Here’s the truth: your spine is designed to flex. The problem isn’t the movement — it’s the lack of training it. When you never load your spine in flexion, you lose the strength and resilience to handle it when life demands it.

The Jefferson curl builds:
🔹 Lumbar flexion mobility
🔹 Lower back erector strength
🔹 Muscle tension relief through the posterior chain

But coaching matters. Here’s how to do it right:
✅ Keep the weight light — aim for around 1/3 of your body weight. This is not a max effort movement
✅ Program it at the END of your session — heavily stretching the posterior chain before big lifts like squats or cleans will hinder your performance and increase injury risk
✅ Move slowly and with control — this is a mobility and strength builder, not a speed exercise

At Active Life Chiropractic, we believe a resilient body is one that can move confidently in ALL directions — including flexion. Train the movement, respect the load, and your lower back will thank you.

Save this and share it with someone who’s been told never to round their back. 🔖
👇 Have you ever tried the Jefferson curl? Drop a comment below — we want to know what you think of this one!

03/17/2026

Twin pregnancy is beautiful, but it’s also one of the most physically demanding experiences a baby can have before they even take their first breath. 👶🏼👶🏼

With two babies sharing a space designed for one, it’s incredibly common for twins to spend months in cramped, restricted positions in the womb. Those tension patterns don’t just disappear at birth — they can show up as torticollis, latch difficulties, colic, hip dysplasia, and more.

The good news? Gentle pediatric chiropractic care can help. By assessing and releasing spinal tension early, we give your babies the best possible start- before small issues become bigger ones.

If you have twins (or are expecting them!), we’d love to be part of your postpartum support team. The earlier we catch it, the better the outcome. 💙

✨ Book your twins’ first visit by clicking the link in our bio or DM us with any questions. We can’t wait to meet your little ones!

03/16/2026

When lower back pain travels into your hip or down your leg — this is where we start. 👇

Here’s something most people don’t know: pain that moves further away from your spine is actually a warning sign. In the McKenzie Method, we call this peripheralization.

The goal is the opposite — centralization. Getting that traveling pain to move back toward the spine and eventually disappear entirely.
The McKenzie Lumbar Press Up is an extension-based movement and works incredibly well — because extension is the most common directional preference for lower back pain. But it’s not universal. Some people’s pain actually centralizes with flexion or a different movement pattern entirely. That’s exactly why evaluation matters and why we don’t treat every back the same way.

Not sure what your directional preference is? That’s what we’re here for.

At Active Life Chiropractic, the McKenzie Method is a cornerstone of how we assess and treat lower back pain. We find the mechanical cause and give you the tools to manage it yourself.

Can’t get in to see us right away? Start here and see how your body responds. 🔖
👇 Does your lower back pain travel into your hip or leg? Comment below — we’d love to help point you in the right direction!

03/13/2026

Your shoulder blades need mobility work too. 🙌

Most people think of shoulder mobility as just the joint itself — but the scapula controls everything. Poor shoulder blade movement leads to restricted overhead mobility, upper back tightness, and even neck tension.

This scapular cat cow targets:
🔹 Shoulder blade motor control
🔹 Mobility through the scapular region
🔹 Rib cage expansion and movement

It’s simple, it’s effective, and almost nobody is doing it.

Whether you’re dealing with upper back stiffness, shoulder tightness, or just want to move better overhead — this is a great place to start.

Add it to your morning routine or use it as a warm up before upper body training. 🔖

👇 Do you ever include shoulder mobility in your routine? Comment below — we’d love to hear from you!

03/11/2026

Hot take: most shoulder training programs are only doing half the job. 🔥

Everyone focuses on how hard they can push, press, and throw. But what about training your shoulder to SLOW DOWN?

For overhead athletes — baseball, volleyball, football, swimming — the shoulder endures massive rotational forces every single rep, throw, and spike. The external rotators are responsible for decelerating that motion, and if they’re not trained eccentrically, you are leaving yourself wide open for injury.

Eccentric training means loading the muscle as it lengthens — building resilience, control, and explosiveness that traditional shoulder exercises simply don’t address.

This is the difference between a shoulder that performs and a shoulder that breaks down.

At Active Life Chiropractic, we build shoulders that are strong in EVERY direction — not just the ones that look good in the gym.

Save this. Share it with your athlete. 🔖
👇 Are you currently training your shoulders eccentrically? Comment below — we want to know what your shoulder routine looks like!

03/09/2026

The secret muscle your shoulder workout is missing. 🦾

If you’re dealing with shoulder pain, impingement, or just feel like your shoulders are always tight and overworked — there’s a good chance your serratus anterior isn’t pulling its weight.

The serratus anterior is the unsung hero of scapular stability. Without it properly engaged, your traps and deltoids are left to compensate — and that’s where pain and injury start to creep in.

This exercise uses a band and foam roller against the wall to isolate and activate the serratus anterior, training proper scapular mechanics during pressing movements. It works great as a primer before upper body training or as a rehab tool for anyone working through a shoulder issue.

At Active Life Chiropractic, we don’t just treat shoulder pain — we find the root cause and rebuild the foundation so it doesn’t come back.

Save this one. 🔖
👇 Do you ever feel your traps taking over during pressing movements? Drop a comment below!

03/06/2026

Neck tight? Before you think you need to get cracked — try this first. 👇

Neck adjustments are safe and absolutely have their place in a care plan. But here’s something most people don’t know, targeted mobility work can be just as effective at reducing neck tension, improving range of motion, and decreasing pain.

This is a Controlled Articular Rotation (CAR) from Functional Range Conditioning, one of the most precise and intentional ways to work through restriction and tension in the cervical spine.

The variation we’re showing here adds a farmers carry hold to actively depress the shoulder, creating a deeper stretch through the trap and scalene muscles. Perfect for anyone experiencing:

🖥️ Desk and postural tension
🏋️ Post-training neck stiffness
😣 General neck tightness and restriction

The goal at Active Life Chiropractic isn’t to make you dependent on adjustments it’s to give you the tools to manage your own health between visits and long after care.
This is one of those tools. Save this one. 🔖

👇 Do you deal with neck tension regularly? What’s your go-to relief? Comment below: we’d love to hear from you!