Clevenger Chiropractic

10/23/2025

Standing Thoracic Rotation
Goal: Improve mid- to upper-back, neck, and shoulder mobility. Perform within a pain-free or pain-less range. Pain-"less" as in minimal discomfort/soreness - nothing aggravating.

Steps:

1. Set Up:

Stand near a clear wall or door frame.

Step one foot forward into a gentle lunge stance.

2. Position Your Body:

Press your back hip lightly against the wall.

Glue the same side arm against the wall for support.

3. Begin the Rotation:

Reach forward with outside hand eitger toward or past your wall side hand.

Lead the movement by rotating your torso (mid to upper back) and ribcage toward the opposite side.

Keep your hips and lower back as still as possible to isolate the thoracic spine (T-spine). A little movement here is ok and might even feel good, but as you rep this out lessen movement of hips/pelvis

4. Follow Through:

Allow the arm that’s against the wall to move naturally with

Aim for 4-8 reps on each side

10/22/2025

A yoga block! This is a fantastic tool for SI joint related pain and complaint. I have started incorporating it into my low back, pelvic and hip care management. I'll make sure to include examples in upcoming movement snack vids.

Dont have one? A book or two can be a great replacement

10/21/2025

Its Tuesday. Im back in the office and it feels GREAT. INJURIES ARE ROUGH. Beginning next week I will be posting Monday Movement Snacks to help facilitate better quality movement and reduced risk of injury. Stay Tuned...

10/17/2025

Oof. I re-injured my low back this past week, and it’s been a doozy.

It’s always frustrating when a re-injury happens — especially when you think you’ve been doing all the right things. It’s a good reminder to pause and ask: Am I really doing what supports a healthy spine right now? And it can be even more aggravating when you feel that you are.

This one happened while playing with my dog. I juked one way, he pulled the other, and — tweak. My back said, “Nope.” (but there were signs in the days leading up to this)

Since then, standing up straight has been rough. Standing still? Miserable. Sitting or getting up? A whole production.

That first day, I focused on gentle stretching/strengthening, some Dragon Balm, and NSAIDs (my personal choice at the time). Once things calmed down, I slowly added movement back in — standing hip flexor and quad stretches, bird dogs, and side-lying hip abductions. No bands or resistance, just reactivating my hips and glutes.

Even simple things like making a meal, a cup of tea, or doing dishes were tough, so I adapted — put one foot up on the cupboard baseboard to take pressure off my SI joint. Little tricks like that help. A staggered stance, bent knees, glute squeeze, or abdominal brace can make a big difference.

And that’s key: movement is medicine, but timing matters. Don’t rush it. Don’t go for a two-mile walk just because you felt good for an hour. Start small, see how your body responds, and build from there.

This first week look different for everyone. Some bounce back quickly; others gradually find “more tolerable.” Watch for aggravating positions — repetitive bending, prolonged sitting, or standing still too long. They can sneak up on you.

Healing isn’t linear, but it’s absolutely possible.

And dont worry, I don't blame Tuco 🐾❤️🐾

10/10/2025

When you're just trying to upload a video for patients and youtube does you dirty. It made my "short" cover look as if I'm picking my nose. 🤣😂

10/09/2025

And the big news is.... Clevenger Chiropractic is MOVING! I will be renting out space in the new and upcoming location of the Olympia Dance Center & with other arts & wellness professionals. I am so excited for this change and expansion. My first day at the new location will be November 18th.

For current and past patients, correspondence will be sent out soon with ALL the details.

There are some amazing renovations coming to the building. I'm excited to see it come together, as well as create the perfect space for top-notch care.

10/08/2025

Standing Pigeon Stretch

A great sustained hold into hip external rotation. For those times when the hips and/or low back are feeling tired, stuff or achy. Aim for a 30-60 seconds hold using a surface from mid thigh to hip level. Pick the level that is most comfortable for you. You can stay upright, lean forward onto hands, or forward fold over leg.

10/07/2025

Barbara was costing me too much in batteries, so she agreed to a makeover. 😄 She's a very glamorous lady

10/04/2025

How exciting for this incredible business! I love seeing the continued care and growing attention to arts & wellness here in Olympia!

This 24,000 square foot state of the art facility will be home to Olympia Dance Center and Ballet Northwest, as well as other non-profits, artists, and wellness professionals such as massage therapists, physical therapists, chiropractors, acupuncturists, and more! It is located at 1110 Jefferson Street SE, just a few blocks from our current home and close to I-5. It also features a parking garage with over 50 parking spots. The building will open in phases, and be fully operational in 2026!

If you know of any arts, wellness or non-profit professionals that are interested in renting space, please contact us.

Thank you to Tim Collins at Timberland Bank, Quint Newell at and Ballet Northwest for their help in making this dream a reality!

10/02/2025

Shhhh... a very BIG announcement is coming. Be on the lookout for it! I can't wait to share it with you

10/01/2025

Hello, October!

09/22/2025

🍂Happy First Day of Fall 🍂 I hope everyone is enjoying this beautiful September sun and finding cozy shaded spots like Tuco. 🐾

We came away with 18 little pumpkins this year. Not too shabby for our first go at it AND from 1 seed!😄

See you back in the office tomorrow!