Thrive Family Chiropractic

The Standing Cat-Cow helps increase positional awareness by activating and stretching your back, chest, abdominals and legs.Preform this stretch by:* Stand with your feet hip-width; knees with a slight bend_ keeping your hands on your knees for support.* Keep your legs stationary. Inhale your breath and tuck your tailbone under your abdomen; pushing your spine to the ceiling, and, tuck your chin into your chest. This is the “cat” 🐱 portion of this movement. * Exhale your breath into the “cow” 🐮 portion of this movement by dropping your belly towards the floor; lifting your chin & chest to a gaze towards the ceiling. Relax your shoulders away from your ears. Cycle through this movement 8-10 times before breathing to stand. This is a great movement to preform early in the morning to warm up your body each day! Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!FOLLOW US for tips on how you can make movement apart of your daily routine to improve your posture & quality of life.✨Chiropractic & Exercise can help you improve your ability to live life to the fullest_ no matter what your age or condition. You just need to be willing to put in the time_ because you’re worth it! We’re here to help. Ask Dr.Mike at your next visit for more information!

“While anxiety disorders are the most common, depression is the leading cause of disability worldwide. Symptoms are unique to each patient, but common physical impacts of anxiety and depression include:
* Fatigue or inability to sleep
* Muscle tension and stiffness
* Headaches or migraines
* Aches and pains throughout the body
* Inability to relax
These physical symptoms can exacerbate mental symptoms and make anxiety and/or depression harder to live with. Luckily, chiropractic care is uniquely positioned to relieve these physical symptoms”.

Wells, Dr. Brent. (2019, February 21). Depression, Anxiety, Mental Health and Chiropractic Care. rtor.org. https://www.rtor.org/2019/02/21/mental-health-and-chiropractic-care/

Ask Dr.Mike at your next visit for more information!

The Jefferson Curl is a strengthening and lengthening movement for the posterior chain, more specifically the spine and supporting tissues and muscles, as well as the hamstrings.

The spine is a segmented structure (33 bones to be exact, spanning from the vertebral column to the coccygeal region, aka, tailbone), separated by discs, fiberous tissues, fluid, and thousands of nerve cells. The spine plays a pivotal role in all human movement, with the supporting connective and muscle tissues there to stabilize detrimental shearing and rotational forces that could result in injury to the disc and nerve cells.

To preform, stand on an elevated surface_ keep your legs locked straight through the entire range of motion.
SLOWLY flex forward towards your toes. Think of moving each vertebrae segment by segment. Once you have reached down as far as you can_ ideally past your toes_ slowly reverse your movement back to a standing posture.

Some tips to remember-

* Start with bodyweight, and work up your resistance in very small increments, if at all. The goal of this exercise is not maximal strength, rather controlled range of motion and finite position strength, tissue adaptation, and controlled mobility. If chosen, be cautious when proceeding with loaded movement in spinal flexion

* Stop if there is pain. If there is pain or discomfort in any aspect of this movement (either loaded or bodyweight), stop. This could be a warning sign that could result in serious and/or nagging injury

This exercise can be performed for 10-12 reps for a total of 3 sets. Don’t be discouraged if you feel your body needs less repetitions to start! It’s always fun to have a goal to work towards.

This is ideal to do 3x a week or even as a warmup for your hamstrings before a greater workout!

Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!

Ask Dr.Mike at your next visit for more information!

Let’s wake up that body!!

Banded Pull Downs-

* Actives lower postural muscles
* Stabilizes shoulder girdle
* Supports low back
* Actives Core Muscles

Aim for 10-12 reps

Cossack Squat-

* Supports Hip Mobility
* Keeps Joints Safe
* Strengthens Your Glutes 🍑
* Encourages Knee and Ankle Mobility

Aim for 10-15 reps per side

Frog stretch with rotation-

* Opens Up Hips
* Extends Low Back
* Promotes Deep Breathing to Thoracic Spine

Aim for 10 reps per side

All can be preformed DAILY! Focus on supporting your core! In general, these are great activation exercise to get your muscles firing and ready for the day or general strength training!

Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!

Ask Dr.Mike at your next visit for more information!

Rounded shoulders & pain in your mid to upper back?

This exercise works on postural stability and strength in the neck (cervical spine) & upper back (thoracic spine). As well as, multiple shoulder muscles

Shoot for 3 sets of 8 reps per-side daily! Start with low intensity _ like a water bottle shown here, and increase over time with a dumbbell.

Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!

Ask Dr.Mike at your next visit for more information!

The key benefits to the Cossack Squat-

* Supports Hip Mobility
* Keeps Joints Safe
* Strengthens Your Glutes 🍑

Focus on supporting your core! In general this is a great activation exercise to get your muscles firing and ready for the day or general strength training!

Aim for 10-15reps per side, before activity, each day!

Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!

Ask Dr.Mike at your next visit for more information!

We love taking care of our youngest patients! As their little bodies’ grow, we want to make sure their spines are aligned so their nervous system can tackle any obstacle that comes their way!

🌅🏕️Waking up after sleeping in a tent can you leave you a little stiff.

🙆🏻These 3 morning fire side stretches will have you feeling loose and ready for adventure!

1. “Reading Rainbows”🌈- lying on your side arms parallel to one another and legs bent for support. Stretch your top arm in an arch formation up around your head like a rainbow. Focus on isolating the upper spine and keeping your lower lumbar spine & legs immobile. Finish the motion by closing your arms back together, as if you’re closing a book. 10 reps each side.

2. “Frog Stretch” 🐸- Starting in a table top position; keep your arms straight on the floor in front of you, pushing your hips backwards onto your feet. Drop your head and shoulders down, letting gravity relax your spine. To increase the stretch, walk your hands to each side. Hold each position for 15-30seconds.

3. “Cat-Cows” 🐱🐮- The ever famous, but underrated posterior chain mobilization movement there is. Arch your back, tucking your chin to your chest, really focusing on pushing your thoracic spine between your shoulder blades, and then slowly releasing your chest downward into an arched sag; lifting the chin. Make the movements slow and intentional! A slow 3 count as you transition between each position, with a 3 second hold at the end range. 10–15 reps!

These are 3 great movements to wake up with! Activating your musculoskeletal system & promoting circulation throughout your body.

Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!

Ask Dr.Mike at your next visit for more information!

HAPPY BIRTHDAY to the Doctor that keeps us all in line!

Make sure when you see him today you wish him well! Or give a comment to show your gratitude!

Weak glutes 🍑 & Hip abductors can cause you to recruit muscles in surrounding areas to overcompensate. This can contribute to stress on the pelvis, knees & ankles; resulting in

* Low Back Pain
* Hip, Knee & Leg Pain
* Hip instability

Movements like Lateral Step Outs; preformed with light to medium resistance utilizing a small band, can strengthen the glute medius & other hip abductors.

Abductors are the muscles that contribute to moving your leg outward.

Preform this movement with the band under your knees. Do your best to bend into a light squat, controlling your core & standing about shoulder width apart.

Leading with your heel, step out to the side & return to neutral, doing your best to keep resistance on the band at all times.

Preform 10 steps to each side for 3 rounds.

This is a great exercise to wake up with! Activating your musculoskeletal system & promoting circulation throughout your body.

Positive intentional movements, such as this, + consistent chiropractic care can increase your body’s ability to THRIVE!

Ask Dr.Mike at your next visit for more information!

Hydration can help beat the heat_ but drinking enough water is important more than that!

5 benefits of hydration 💧

1. Improved Brain Function_ as little as 2% fluid loss can affect mood, reaction time, memory, & concentration!
2. More Energy_ dehydration can decrease circulation and effect oxygen flow to the brain. This can make you more fatigued and less focused.
3. Decreased Joint Pain_ the cartilage in our joints (including the discs in our spine) contain 80% water! Proper hydration insures fewer aches and pains.
4. Improved Detoxification_ plenty of fluids helps with detoxification systems in the lymphatics, perspiration glands, urinary & degestive tract.
5. Fewer Headaches_ mild fluid loss causes the brain to “pull away” from the skull; which can lead to headaches and even migraines in some.

Our suggestion?

Grab your favorite container & fill it with water! Drink at least 50% of your body weight in ounces a day! Electrolyte additives can be beneficial, but aim to use only 1 pack in at least 24oz of water a day.

Those are exercising or expecting should increase their water intake by at least 10oz.

It’s gunna be a hot one this week! The water you drink today will help improve your tomorrow. Stay thirsty!