July Updates

Hi all!

Happy 4th of July!! Here is your monthly dose of office info, things I'm enjoying and/or things I'm seeing frequently in the office.

  • Changes to the office schedule - the office will be closed Thursday, July 4th, Friday, July 5th and Monday, July 8th.

  • Article I'm Reading - The Posture Series: Part 1 - Posture and Cardiopulmonary Function - Rene Caillet MD, author and director of physical medicine and rehabilitation at USC, says “lung capacity can be reduced by as much as 30%” in individuals with a thoracic kyphosis [2].” This thoracic kyphosis is “very closely linked with several other postural imbalances that play off each-other including: forward head posture, cervical flexion, rounded shoulders, scapular abduction and winging, internal humeral rotation and depressed ribs [2].” This is a big focus in the office and chiropractic in general and limits breathing which I think is very important in overall health and wellness. (I'll post the more of the series next month). https://spinalresearch.com.au/the-posture-series-part-1/

  • Recipe I'm Excited To Try - Cucumber Lime Jalapeno Popsicles - https://www.xptlife.com/recipe-feel-cool-cucumber-lime-jalapeno-popsicles-from-solluna/ This seems to be the perfect treat for the hot summer days with a lot less sugar than most popsicles.

  • Quote - Adjusting Children - "The upper cervical spine in a child is not as mature as an adults would be. The flatter lateral masses of C1 and a larger head:body ratio/size, as well as weaker musculoskeletal development make the upper cervical spine on a child MUCH more susceptible to subluxation and therefore will be the first place a child would need to be checked and adjusted. As the child develops and their spines matures, they will need less adjustments overall and their default alignment will be better." - Ian Shtulman DC

  • Common Issue I'm Seeing In The Office - I am seeing a lot of weak/inhibited hamstrings and glutes which can lead to lower back pain, calf pain, Achilles tendonitis and/or plantar fasciitis. This issue can be exacerbated by sitting a lot. A no equipment needed fix is 2 variations of the bridge. Hamstring Bridge - https://youtu.be/v3l8ph8UUck Glute Bridge - this version is performed with abducted and externally rotated hips which has been shown to have the level of glute max muscle activation that is greater than the conventional technique - https://youtu.be/R74FKBXvB6A

I hope everyone has a great holiday weekend and I will see you next week! As always, let me know if you have any questions or concerns.


June Updates!

Hi all!

Thank you so much for the opportunity, I am so grateful for all of you. I have some good information for you this month. To start, I am going to cover changes to the schedule. This month, the schedule is normal (MWTh 8-6, T 2-6, F 8-12).

Looking forward to July, the office will be closed Thursday, July 4th through Monday, July 8th to spend time with family. Normal hours will resume on Tuesday, July 9th.

What Im Reading - http://https://spinalresearch.com.au/new-research-reveals-the-intelligence-of-the-spinal-cord/ The steady advancement of research shows us that when chiropractors adjust the spine, the structure and function of the brain is changed. We may see cortical drive to the muscles and reaction times improve. We may also see restored joint position sense and increase proprioception. These are documented findings in the world of chiropractic

App I'm Using - State: Breathing - intuitive breathing exercises https://shiftstate.io This app is a great guide to improve breathing. There are different exercises to shift your state which include 'feel alert,' 'be present,' 'feel calm,' and 'fall asleep.' I have been using the 'fall asleep' most nights to down regulate my nervous system. 

Recipe I'm Loving - Cabbage Tabbouleh - https://www.bonappetit.com/recipe/cabbage-tabbouleh - I love this recipe as the weather gets warmer outside. This is a refreshing dish. I changed the recipe a bit though. I substitute quinoa for the bulgur (to make it gluten-free). I also cut the allspice in half (1/2tsp) because it can be overpowering. I hope you'll enjoy this as much as I do.

If you have any questions or concerns, don't hesitate to reach out or reply to this email Also, if there is any topic you would want me to cover, please let me know. 

Happy Summer!

**The office will be CLOSED July 4th (Thursday) through July 8th (Monday). Normal hours resume on Tuesday, July 9th (2pm-6pm).**

May Updates

Office Closings - the office will be closed on Monday, May 27th for Memorial Day.

I'v often told you that the latest research suggests that you should have your spine checked every 7-14 days.  Even newer research suggests that the frequency of care should be more often and when patients in the study were adjusted with more regularity, the benefits were more dramatic.  Watch THIS VIDEO I found and listen to a modern day chiropractic researcher explain the research in an easy, fun way with the references to the research at the end of the video. (This is the reason why I offer the month plan.)

Quote(s) - "We can live without food for weeks and water for days, but air for just a few brief minutes. While we spend a great deal of time and attention on what we eat and drink, we pay practically no attention to the air we breathe." -Patrick McKeown, The Oxygen Advantage

"Mouths are for eating, noses are for breathing." -Patrick McKeown, The Oxygen Advantage

If you suffer from seasonal allergies, read this --> "Breathing through the mouth causes blood vessels in the nose to become inflamed and enlarged. This, along with increased secretion of mucus, creates the uncomfortable feeling of nasal stuffiness. When the nose becomes blocked it is much more difficult to breathe through it, thus perpetuating the habit of breathing through the mouth. Continued mouth breathing results in a more permanent state of nasal congestion, thus completing the viscous circle. Nasal obstruction is one of the main symptoms of rhinitis and affects many people throughout the Western world on a daily basis. The most common treatments include the avoidance of triggers (such as pollen) and the use of decongestants, nasal steroid sprays, antihistamines, or allergy shots, but while these offer symptomatic benefits, they are effective only as long as treatment continues." -Patrick McKeown, The Oxygen Advantage
In this book, he talks about restoring your breathing pattern through your nose helps to minimize or even overcome seasonal allergies along with many other benefits.

Video I'm Watching - https://www.youtube.com/watch?v=mBqGS-vEIs0 - Patrick McKeown's TEDTalk "Shut Your Mouth and Change Your Life"

Mother's Day is Sunday, May 12th so don't forget to honor her in some way!

Looking forward to seeing you and your family this month to check your spine for subluxations and adjust you to restore the connection between the brain and the approximately 70 Trillion tissue cells so that your family can function better and live life more abundantly.

April Updates

April Updates

Its the time of year when we start getting outside to exercise, move around and play with the kids. This email will cover running and I'm going to give you a lot of information that has really helped me and changed the way I run to keep myself healthy.

  • Quote - "Every year, anywhere from 65 to 80 percent of all runners suffer an injury" -Born to Run

  • Videos I'm re-watching - These videos are great because they explain running technique in an easy to digest way. 

  • Prehab/Rehab - Common weakness I find in runners and cyclists. Hamstrings, Psoas (hip flexors), Feet and Hip Abductors - these weaknesses can cause lower back pain, hip pain and knee pain. Strength work on the muscles above will often times help these symptoms.

  • Books - Born to Run by Christopher McDougall - this book is a great, entertaining, quick read about the Tarahumara Indian tribe and running. Ready to Run by Kelly Starett - a checklist book on 12 things to keep you a healthy runner. Power Speed Endurance by Brian Mackenzie - purely a technique book on running, cycling and swimming.

  • Changes to the office schedule - none in April.

March Updates

This month I will be covering a sacred cow in which everyone of us has been taught forever. Icing an injury (this is different than taking ice baths/cold exposure for general wellness). First, I have a change to the office schedule.

  • Office Closings for March/April - Updated from my email last month, I have to take a half day on Thursday 3/14. The office will be closed after 12pm on Thursday 3/14 and all day Friday 3/15. The office will also be closed Monday 4/1. Otherwise, office hours will remain normal.

  • Video I'm Rewatching - Icing Acute Injury/Swelling Debunked - https://www.youtube.com/watch?v=0UmJVgEWZu4 - This video explains why icing an injury is not the way to go.

  • Article I'm Reading - "Why Ice Delays Recovery" by Gabe Mirkin (who coined the term RICE - Rest, Ice, Compression, Elevation). In this article he explains how the use of ice following injury delays healing. http://www.drmirkin.com/fitness/why-ice-delays-recovery.html

  • Quote - "We are what we repeatedly do. Excellence, then, is not an act, but a habit." -Aristotle

  • Body Work - One product I like to use when healing from an injury such as a sprained ankle or something similar to where I want to reduce the swelling is called VooDoo Floss. It is a rubber band used to compress the area (wrapped toward the heart). With it wrapped tight, you then move the area for a minute or two (never allowing yourself to become numb/tingly) then release. https://www.youtube.com/watch?v=OjVGQ-KTjxw

February Updates

 I am going to start doing these monthly updates a little differently. I have been getting weekly emails from Tim Ferris and I love his format. He keeps his email brief with 5 bullet points of what he is learning including things he’s reading, watching, doing, among other things. I will vary these a little in terms of the points each month but hope it will be beneficial/educational. This month, I am focusing on the breath.

  • Office Hour Changes - Office will be closed on Friday, March 15th and Monday, April 1st.

  • Article I'm Reading -> How Breathing Calms Your Brain    https://www.forbes.com/sites/daviddisalvo/2017/11/29/how-breathing-calms-your-brain-and-other-science-based-benefits-of-controlled-breathing/?fbclid=IwAR0SoUOVF_I_krW3E9hr1qg2q-P2xrOMMO6yiB5UD5rCS888Oql5VlwzTGE#453237612221

  • Book I’m reading - Unplugged - evolve from technology to upgrade your fitness, performance and consciousness. This is a pretty neat book talking about fitness trackers/watches/wearables and how to use them as a tool and not rely on them to tell us what to do. "Technology is an excellent tool and a terrible master." -Tim Ferris

  • Quote - “The mind is the king of the senses; the breath is the king of the mind.” 

  • Body Work - this month I am focusing on my breath. Breathing is such an important tool that we often times over look. 2 breathing sequences or cadences that I’m working on is 1:1:1:1 and 1:3:2. For the 1:1:1:1 I inhale for a count of 4 seconds, hold for a count of 4 seconds, exhale for a count of 4 seconds and hold for a count of 4 seconds and repeat a 10-20 times. You can choose any number you are capable of making sure each piece is the same. The next one is great for calming down. 1:3:2 - for this one I chose 4 seconds again. I inhale for 4 seconds, I hold for 12 seconds (4x3=12) and exhale for 8 seconds (4x2=8) and will repeat for a few minutes. If you are on instagram, check out @powerspeedendurance and @_brianmackenzie for more info on this. The second cadence is great to do before bedtime as it activates the parasympathetic nervous system (think rest & digest)

Upper Crossed Syndrome

Upper crossed syndrome is a muscle imbalance where the chest/pecs become short and tight and the upper back muscles (trapezius, levator scapula) become lengthened and tight. Most of the time we feel the symptoms in the upper back - knots, pain, tightness.

Our first inclination is the stretch the upper back out, but those muscles are already stretched and overactive. The solution is to strengthen the back muscles and stretch the chest muscles out.

One of the biggest things we need to do is work on our daily positioning or posture. We can exercises all day to fix the problem but if we continue to fall into bad posture the issue will continue reoccurring.