Rulli Chiropractic Clinic

12/22/2025

You know those stretches Dr. Rulli gave you to help with your hip/back/neck/foot/etc pain? They will actually work, if you do them!

Our December digital newsletter explains why chiropractic and targeted stretches go so well together. You can read it here:

Should you stretch between chiropractic appointments?

12/18/2025

Movement & Chronic Pain

Living with chronic pain can make movement feel intimidating—but here’s the truth: gentle, consistent movement is one of the best ways to help manage pain. When we move, our joints stay lubricated, our muscles stay strong, and our nervous system learns that motion is safe—not threatening. Over time, this can reduce stiffness, improve mood, and even calm pain signals.

The key? Choose activities that feel good, not forced. Movement doesn’t have to mean the gym or heavy workouts—it can be light, fun, and tailored to your comfort level.
Here are some gentle, enjoyable options:
- Walking in nature– A short stroll outdoors can ease tension and lift your mood.
- Gentle stretching or yoga – Focus on slow, mindful movements that release stiffness.
- Tai Chi or Qigong– Flowing, meditative exercises that improve balance and calm the nervous system.
- Water exercise – Pools offer buoyancy, making movement easier on sore joints.
- Dancing to your favorite music – Even a few minutes in your living room can spark joy.
- Chair exercises – Perfect for days when standing feels tough, but you still want to move.

Remember: "movement is medicine." Start small, and listen to your body. Chronic pain doesn’t mean stopping—it means finding the right rhythm that works for you.

What’s your favorite way to keep moving when pain tries to slow you down?

12/16/2025

Meet our new massage therapist, Lily Kandaris, LMT.

Lily Kandaris has been practicing massage therapy and manual lymphatic drainage for over 14 years. She is a graduate of Cortiva Institute of Massage Therapy in Scottsdale, Arizona. Her background in ballet and modern dance led her to massage as a client herself. It was the best therapy that helped her to recover from a demanding schedule.

Since 2011, Lily has been working with a wide variety of clientele from pro athletes to post operative recovery patients. Lily recently relocated to Richmond, VA and is excited to work with the local patients and clients at Rulli Chiropractic. She offers a wide variety of modalities including trigger point therapy, Swedish, deep tissue, myofascial release, acupressure, cupping, and manual lymphatic drainage.

In her free time, she enjoys spending time with her family and enjoys swimming, hiking and gardening.

Lily is scheduling clients Monday - Friday from 9am to 5pm. Call our office to schedule your appointment. (804) 261-6685.

12/15/2025

Holiday Hours Reminder:
Our office will be closed Thursday, 12/25 through Friday, 1/2 for the upcoming holiday. We will be open the week of Christmas with the following hours:
Monday, 12/22 9am -1pm & 2 -5pm
Tuesday, 12/23 9am - 1pm & 2-5pm
Wednesday, 12/24 9am -1pm

The Rulli Chiropractic team wishes you all a great holiday season!!

** Shout out to Nejla for her creative graphic!!🙂

12/12/2025

Depression During the Holidays: You’re Not Alone

The holiday season can be full of lights, music, and celebration—but for many, it also brings feelings of loneliness, stress, or depression. If you’re struggling right now, please know that it’s okay to feel this way, and you are not alone.

Here are some gentle self-help tips that may ease the season:
- Set realistic expectations: The holidays don’t have to be “perfect.” Focus on what feels meaningful to you.
- Prioritize rest: Give yourself permission to slow down. Sleep and quiet time are powerful for mental health.
- Stay connected: Reach out to a friend, family member, or community group—even a short call or message can help.
- Move your body: A walk outside, stretching, or light exercise can lift mood and reduce stress.
- Limit alcohol & sugar: These can intensify low moods. Choose nourishing foods when you can.
- Practice gratitude in small doses: Write down one thing each day that brings comfort, no matter how small.
- Seek professional support: Talking with a counselor or healthcare provider can make a big difference.

Remember: The holidays are not a test of strength. They’re just days on the calendar, and you have the right to experience them in a way that supports your wellbeing.

If you’re feeling overwhelmed, please reach out to someone you trust. You deserve care, compassion, and peace this season. 💙

12/11/2025

What is a Pinched Nerve?

A pinched nerve occurs when surrounding tissues—like muscles, ligaments, or bones—press against a nerve, disrupting its normal function. This pressure can cause pain, tingling, numbness, or weakness in the affected area.

💡How Chiropractic Care Helps
Chiropractic adjustments restore proper alignment to the spine and joints, reducing pressure on irritated nerves. By improving mobility, joint function and posture, chiropractic care helps the body heal naturally and often provides lasting relief.

The Added Advantage of Spinal Decompression Therapy
Nerves branch out from the spinal cord through small openings between the vertebrae, like wires leaving a control center to reach the rest of the body. Spinal decompression tables gently stretch the spine, creating space between vertebrae. This reduces nerve compression, improves circulation to discs, and promotes healing. When combined with chiropractic care, decompression therapy can enhance recovery, especially for conditions like herniated discs or sciatica.

Together, these therapies offer a safe, non-invasive approach to relieving nerve pain and restoring function—helping you get back to living comfortably.

12/09/2025

Winter Safety Reminder ❄️
Walking on icy or slick surfaces requires extra care to prevent falls and injuries. Keep these tips in mind:
• Take short, deliberate steps and move slowly.
• Keep your weight centered over your feet.
• Choose footwear with non‑slip soles.
• Use handrails whenever available.
• Keep your hands free to help with balance.

Staying mindful of your footing helps protect your spine, joints, and overall health during the winter months. Stay safe and steady this season!

12/05/2025

Our November digital newsletter addresses how chiropractic care can help patients with headaches. Whether tension, cervicogenic, sinus, migraine, cluster or post concussion headaches, chiropractic may provide relief from the pain.

https://bit.ly/4p1AM3s

Struggling with headaches? Chiropractic care offers natural relief.

12/01/2025

FSA End-of-Year Reminder for Our Patients

As the calendar year comes to a close, we want to remind you that your Flexible Spending Account (FSA) funds can be applied toward chiropractic care at our office. These funds are a valuable benefit, but they typically expire at the end of the year, if not used.

If you’ve been considering an appointment, now is the perfect time to schedule and make the most of your benefits. Whether it’s maintaining your progress, addressing new concerns, or simply ensuring you finish the year feeling your best, we’re here to help.

📞 Contact our office today to reserve your appointment before December 23rd.

11/27/2025

11/25/2025

We are joining with Wild Fern Montessori School (our neighbor next door) to collect food and hygiene products for RVA Community Fridges. Join us in supporting our community by bringing in items now through 12/19.

What to donate?
Proteins - peanut butter, canned tuna or chicken, canned or dried beans
Grains - rice, pasta, oats, cereals, whole grains
Fruits & Veggies- canned fruit, tomato products, canned vegetables
Healthy Snacks- dried fruit, nuts, granola bars, crackers
Easy Meals - soups, stew, mac & cheese
Cooking Basics - oils, spices, condiments
Shelf-stable Milk & Formula
Personal Hygiene Products- toothpaste, body wash, deordorant, feminine hygiene products, diapers

Monetary donations that allow RVA Community Fridges to purchase bulk items at discounted prices can be made directly on their website: https://www.rvacommunityfridges.com/donate

11/24/2025

Wrist Pain? Try these 2 simple stretches.

If your wrists feel stiff or achy—especially after typing, texting, or lifting—these gentle stretches can help:
1. Prayer Stretch- Place your palms together in front of your chest (like a prayer). Slowly lower your hands toward your waist while keeping your palms pressed. Stop when you feel a stretch in your wrists and forearms. Hold for 15–30 seconds.
2. Wrist Extensor Stretch- Extend one arm straight in front of you, palm down. Use your opposite hand to grasp the back of your outstretched hand and gently pull the fingers downward, bending your wrist, until you feel a stretch along the top of your forearm. Hold for 15–30 seconds, then switch sides.

Do these 1–2 times a day to ease tension and improve mobility. If pain persists or worsens, check in with your chiropractor or medical provider.