Shaver Chiropractic & Natural Medicine

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Shaver Chiropractic & Natural Medicine

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At our chiropractic office in Wilmington , we believe that the pursuit for optimal wellness is an active process of making choices toward a more healthy existence.

Guess who is here! Noah has made his arrival!

Back Pain Exercises
Stretching and an active lifestyle are often recommended to help reduce back pain and speed up the recovery process following an injury. Depending on one’s individual injury and level of pain, the exercise and rehabilitation program may vary. The key is to start slowly and increase the repetitions as you feel stronger.

Consult with your doctor of chiropractic prior to starting a new exercise program, especially when associated with low back pain. Your chiropractor can help develop an individualized program and provide instruction on proper stretching techniques, which can be modified for your specific needs. Following are some general suggestions.

Stretching Tips
To get the maximum benefit from stretching, proper technique is essential:
• Warm up your muscles before stretching by walking or doing other gentle movements for 10 to 15 minutes.
• Slowly increase your stretch as you feel your muscles relax. Don’t bounce.
• Stretch slowly and gently, only to the point of mild tension, not to the point of pain.
• Don’t hold your breath. Inhale deeply before each stretch and exhale during the stretch.
• As your flexibility increases, consider increasing the number of repetitions.
• Stop immediately if you feel any severe pain.
Passive Stretches
Passive stretches help facilitate movement in the affected muscle or joint. Stretches should be held for 15 to 30 seconds, allowing the muscles to gradually relax and lengthen. Stretches should never cause pain nor should you feel tingling in the extremities. These stretches may be performed several times per day. Stop immediately if you experience any discomfort.
• Hamstring Stretch: Lie on your back with both legs straight. Bend one leg at the knee and extend one leg straight up in the air. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot; you should feel a stretch in the back of the thigh. Hold for 30 seconds. Relax. Repeat 3 times per leg.
• Piriformis Stretch: The piriformis muscle runs through the buttock and can contribute to back and leg pain. To stretch this muscle, lie on the back and cross one leg over the other; gently pull the knee toward the chest until a stretch is felt in the buttock area. Hold for 30 seconds. Relax. Repeat 3 times.
• Back Stretch: Lie on your stomach. Use your arms to push your upper body off the floor. Hold for 30 seconds. Let your back relax and sag. Repeat.
Active Stretches
Active stretches facilitate movement and improve strength. Stretches should never cause pain, nor should you feel tingling in the extremities. These exercises may be performed several times per day. Stop immediately if you experience any discomfort.
• Leg Raises: Lie on your stomach. Tighten the muscles in one leg and raise it 1 to 2 inches from the floor. Do the same with the other leg. Repeat 20 times with each leg.
• Bridges: Lie on your back with your knees flexed and your feet flat on the floor. Keep the knees together. Tighten the muscles of the lower abdomen and buttocks; slowly raise your hips from the floor and lower your back to the resting position. Repeat this exercise 20 times.
• The Pointer: Kneel on a mat with your weight on your hands and knees. Palms should be directly under your shoulders and knees hip-width apart. Slowly raise your right arm, and extend it forward parallel to the floor. Balance by contracting your abdominal muscles. Keep your right palm parallel to the floor, then lift your left leg and straighten it behind you. Hold the opposing limbs off the ground for 30 to 60 seconds without arching your back. Switch sides. Repeat 3 to 6 times.
The Center for Disease Control and Prevention (CDC) recommends adults get 150 minutes per week of moderate physical activity (or 75 minutes of vigorous activity). Until you’ve recovered from back pain, select low-impact activities that burn calories, but won’t place undue stress on your joints, such as stationary recumbent bikes, walking, ellipticals, and water therapy. Before beginning a vigorous exercise program, check with your doctor to rule out any possible cardiovascular health risks.

Doctors of chiropractic are uniquely trained to treat common injuries, including low back pain. In addition, they can help you choose proper rehabilitation exercises and prevention techniques to get you back on your feet and reduce the likelihood of future injuries.

Reviewed by the ACA Editorial Advisory Board.

This information is for educational purposes. It is not a replacement for treatment or consultation with a healthcare professional. If you have specific questions, contact your doctor of chiropractic.
For more information on injury prevention and wellness, or to find a doctor of chiropractic near you, visit HandsDownBetter.org.

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Dancing Skeletons projector video for Halloween

A fun break for your Monday afternoon! Don’t you NEED an adjustment today?

https://youtu.be/XtHC2uBnEOs

Short video for use with a projector to project on the wall or window for Halloween featuring some dancing Skeletons. Short video but you can loop it using s...

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Maintaining Good Posture
We often hear that good posture is essential for good health. We recognize poor posture when we see it, formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

What is posture?
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.

Why is good posture important?
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:
Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.

What are the consequences of poor posture?
Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Several factors contribute to poor posture–most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

Can I correct my posture?
In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

How do I sit properly?
Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid sitting in the same position for long periods of time.
How do I stand properly?
Bear your weight primarily on the balls of your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled backward.
Tuck your stomach in.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
What is the proper lying position?
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
Avoid sleeping on your stomach.
Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.
For more information on injury prevention and wellness, or to find a doctor of chiropractic near you, visit HandsDownBetter.org.
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1701 Clarendon Boulevard, Suite 200
Arlington, VA 22209
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handsdownbetter.org Find a chiropractor: ACA is the largest professional chiropractic organization in the U.S. Learn more about drug-free approaches to pain management.

Find a chiropractor and learn more about drug-free pain management

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Maintaining Good Posture
We often hear that good posture is essential for good health. We recognize poor posture when we see it, formed as a result of bad habits carried out over years and evident in many adults. But only few people have a real grasp of the importance and necessity of good posture.

What is posture?
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground.

Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it. Several muscle groups, including the hamstrings and large back muscles, are critically important in maintaining good posture. While the ligaments help to hold the skeleton together, these postural muscles, when functioning properly, prevent the forces of gravity from pushing us over forward. Postural muscles also maintain our posture and balance during movement.

Why is good posture important?
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:
Helps us keep bones and joints in correct alignment so that our muscles are used correctly, decreasing the abnormal wearing of joint surfaces that could result in degenerative arthritis and joint pain.
Reduces the stress on the ligaments holding the spinal joints together, minimizing the likelihood of injury.
Allows muscles to work more efficiently, allowing the body to use less energy and, therefore, preventing muscle fatigue.
Helps prevent muscle strain, overuse disorders, and even back and muscular pain.
To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary.

What are the consequences of poor posture?
Poor posture can lead to excessive strain on our postural muscles and may even cause them to relax when held in certain positions for long periods of time. For example, you can typically see this in people who bend forward at the waist for a prolonged time in the workplace. Their postural muscles are more prone to injury and back pain.

Several factors contribute to poor posture–most commonly, stress, obesity, pregnancy, weak postural muscles, abnormally tight muscles, and high-heeled shoes. In addition, decreased flexibility, a poor work environment, incorrect working posture, and unhealthy sitting and standing habits can also contribute to poor body positioning.

Can I correct my posture?
In a word, yes. Remember, however, that long-standing postural problems will typically take longer to address than short-lived ones, as often the joints have adapted to your long-standing poor posture. Conscious awareness of your own posture and knowing what posture is correct will help you consciously correct yourself. With much practice, the correct posture for standing, sitting, and lying down will gradually replace your old posture. This, in turn, will help you move toward a better and healthier body position.

Your doctor of chiropractic can assist you with proper posture, including recommending exercises to strengthen your core postural muscles. He or she can also assist you with choosing proper postures during your activities, helping reduce your risk of injury.

How do I sit properly?
Keep your feet on the floor or on a footrest, if they don’t reach the floor.
Don’t cross your legs. Your ankles should be directly in front of your knees.
Keep a small gap between the back of your knees and the front of your seat.
Your knees should be at or below the level of your hips.
Adjust the backrest of your chair to support your low- and mid-back or use a back support.
Relax your shoulders and keep your forearms parallel to the ground.
Avoid sitting in the same position for long periods of time.
How do I stand properly?
Bear your weight primarily on the balls of your feet.
Keep your knees slightly bent.
Keep your feet about shoulder-width apart.
Let your arms hang naturally down the sides of the body.
Stand straight and tall with your shoulders pulled backward.
Tuck your stomach in.
Keep your head level. Your earlobes should be in line with your shoulders. Do not push your head forward, backward, or to the side.
Shift your weight from your toes to your heels, or one foot to the other, if you have to stand for a long time.
What is the proper lying position?
Find the mattress that is right for you. While a firm mattress is generally recommended, some people find that softer mattresses reduce their back pain. Your comfort is important.
Sleep with a pillow. Special pillows are available to help with postural problems resulting from a poor sleeping position.
Avoid sleeping on your stomach.
Sleeping on your side or back is more often helpful for back pain. If you sleep on your side, place a pillow between your legs. If you sleep on your back, keep a pillow under your knees.
For more information on injury prevention and wellness, or to find a doctor of chiropractic near you, visit HandsDownBetter.org.
aca-logo.png
facebook.png
1701 Clarendon Boulevard, Suite 200
Arlington, VA 22209
Unsubscribe here.

handsdownbetter.org Find a chiropractor: ACA is the largest professional chiropractic organization in the U.S. Learn more about drug-free approaches to pain management.