9Jun, 2018

Best 3 Foam Roller Exercises for Upper Back Pain

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Best 3 Foam Roller Exercises for Upper Back Pain 1) Roll out the upper back Start sitting on the floor with the foam roller behind you perpendicular to your spine. Keep you feet flat on the floor. Lay on the foam roller with it under your midback. Your hands should be behind your ears with your elbows out wide. Use your core and support yourself while rolling towards your feet so the roller goes up your spine. When you hit a spot that feels tight, hold there for 20-30 seconds. […]
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4Apr, 2018

Acupressure for Seasonal Allergies

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Acupressure Acupressure is an effective way to stimulate acupuncture points at home. Although not as effective as acupuncture you can still help treat symptoms and get some relief. How to Use Acupressure You can sustain deep firm pressure, massage the area or tap the area to stimulate the acupuncture point There is no limit to the number of times a day that you stimulate a point. You can massage these points on yourself or have someone help you massage these points. 1. Large Intestine 4 This point can induce labor […]
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28Mar, 2018

Acupuncture for Allergies

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Spring is quickly approaching. For some, it’s time for longer, warmer days and fresh flowers. For others, it’s brings on sinus headaches, runny nose and itchy eyes! Acupuncture offers tools for both preventing spring allergy symptoms and getting rid of them. It is best to come before your allergies really kick in but we can still help if you are already suffering with allergy symptoms. What is Acupuncture? Acupuncture is an ancient art of therapy that originated in China 5,000 years ago where a doctor places fine, sterile needles at […]
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21Feb, 2018

5 Stretches Every Pregnant Woman Should Know

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The benefits of stretching during pregnancy Stretching can help ease pregnancy aches and pains. It can also increase your range of motion, make you more flexible, and its a good way to relax and destress. You can stretch every day if you like. Use the following exercises and stretches for in the morning after you wake up or in the evening before you go to bed. Tips for safe stretching during pregnancy Move slowly and gently – your joints and ligaments are more relaxed when you are pregnant. Hold each stretch for […]
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1Nov, 2017

5 Reasons You Should Be Doing Planks

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What is a Plank? A plank is an awesome core strengthening exercise but also engages big muscle groups simultaneously. Making it a go-to as one of my favorite exercises. Benefits of Planks Tighten your tummy Planking helps build your deep inner core muscle. As your abdominal muscles become stronger your mid section will tighten. Improve your posture and balance To do a plank correctly you must engage your abs to stay upright. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease. Doing variations […]
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2Nov, 2016

Tips for Post Race Soreness

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7 Tips for Post Race Soreness Training well is a great way to avoid injury and limit soreness after a race. If you are sore after your race, that can still be normal because the excitement from the race can make us push ourselves even harder. Here are a few tips for you. Hydrate after the race Eat something soon after your run Stretch on your own or utilize the health care professionals at the race to stretch you Ice any sore areas Take a warm epsom salt bath Go […]
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2Nov, 2016

Stretching for Runners

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Stretching: everything you need to know Before running, your body is not warm enough for static stretching. Dynamic stretching will help warm you up and get your body ready for a run Best dynamic stretches for running (do each for about 1 minute) Cat camel, especially if you sit at a desk all day to transition your body away for desk work Walking lunge or warrior lunge (out and back on the same leg) to promote hip  and ankle mobility Lateral/Side lunge to active glutes and inner leg muscles Front […]
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2Nov, 2016

Is it time for new running shoes?

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  Time for new shoes or time for better running form? Common shoe wear patterns and the problems associated with them When you run, the part of your shoe that hits the ground first will wear down faster causing a pattern. By analyzing the bottom of your running shoes after you have really worn them in, you can see if you have a faulty gait pattern that can possibly cause injuries. Here is a list of common wear patterns and the proper fixes for them. 1. Wear on the inside […]
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2Nov, 2016

Tips for Injury Prevention

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Here are some quick tips on how to stay motivated while working out! Getting injured is the easiest way to lose motivation. Prevent injuries with these easy tips. Get enough sleep Eat well Drink enough water Warm up and cool down Don’t skip the short runs Don’t run on rest days, but cross training is okay Have an expert check your form Wear the right shoes (and not too old of shoes) Have a doctor take a look at the first sign of injury
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13Jul, 2016

Tips for Staying Pain Free While Traveling!

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Summer means travel. And, most likely, that mean spending uncomfortable hours in a car or on a plane, which can trigger back, joint and muscle pain. Fortunately, there are things you can do to avoid the aches and pains of travel this summer. 1. You may want to visit a chiropractor before your trip. Getting an adjustment before your trip could save you from aches and pains while on vacation. 2. Warm up and stretch before you get into the car or board the airplane. It sounds silly but stretching can […]
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