Ice vs. Heat

 

Many people are unclear when to ice.  When in doubt ice it out!

 

For most pains, particularly joint pain, it is best to ice for 20 minutes.  Heat can bring more inflammation to the area which can slow the healing process. 

Best Low Back Exercises: 

 

Hamstring Stretch- Lift one leg on a step or chair, keep back straight, and hinge at the hips. 

 

Hip Flexor- Place knee on floor and lunge into other knee. If you have knee problems use a door way or use a pillow under your knee for support. 

 

Piriformis stretch- While sitting place your right ankle on your left knee and gently press down on your right knee. 

Text Neck Tips

You might have heard this buzz word lately. This posture is most associated with people using their smartphones too often, leading to painful and arthritic neck conditions. 


Here is how to help fix this:
 

  • Raise the phone so it is eye level
  • Take frequent breaks
  • Practice good posture with standing up straight shoulders back
  • Take a minute a day for a neck strengthening exercise shown below

 

Hummingbird: 

 

Stand straight

Shoudlers back with arms at 90 degrees

Make small backward circles for 30 seconds

        Butterfly:

 

        Stand or sit straight

        Tuck chin and place hands behind head

        Push your head back into your hands

        Hold for 10-15 seconds

Do you have a zinc deficiency?

 

Zinc is an important mineral for immune system and wound healing. It can be check in the office for no charge and it takes 30 seconds. 

 

It is common deficiency seen in vegetarians and people with allergies to shellfish. Highest foods that contain zinc are oysters, beef, and crabs. Don't head into winter without checking your zinc levels. 

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