Improving Musculoskeletal Health and Inflammation

Improving Musculoskeletal Health and Inflammation

Today we are going to focus on supplements and will discuss our anti-inflammatory supplement Traumeric.  

Why consider taking Traumeric?  

Inflammation in the body happens when you have an infection or injury. White blood cells are triggered to start repairing damaged tissue. Sometimes inflammation, when it is low-grade and chronic, spreads throughout the body.  

Traumeric is formulated to support healthy inflammatory balance and musculoskeletal health.  

Traumeric includes the ingredients turmeric root extract (the active ingredient in turmeric is curcumin), bromelain (a pineapple enzyme), quercetin (a flavonoid found in a variety of botanicals, vegetables, and fruits), rutin (also a flavonoid), and vitamin C.  

This combination of ingredients helps:  

  • Support a healthy inflammatory response  
  • Improves musculoskeletal health  
  • Boosts joint health, movement and physical function  
  • Enhances workout recover time  

Over the counter anti-inflammatory medications such as ibuprofen, Advil, and Aleve can be hard on your system when taken for prolonged periods. Some potential side effects include stomach issues, headaches, and liver or kidney issues. If you want to try a more natural approach to anti-inflammatory, that is better for your gut and system, and can be taken daily, this may be a good option for you.  

What else have you have tried to reduce inflammation? Get in touch with us today. You can also follow us on Facebook for more tips and information.

Improved Posture with the Doorway Stretch

Improved Posture with the Doorway Stretch

It’s time to go over more stretching! But first, have you been practicing the stretches we discussed in previous weeks Hopefully the answer is yes because this week we are going over the doorway stretch.  

WHAT does it do? The doorway stretch is a great stretch for the chest, and front of the shoulder.  

WHY should I stretch it? Poor posture causes the body to slouch forward often times increasing tightness in the chest, which then increases stress to the middle back, or can even lead to shoulder problems. It is often an easy stretch to incorporate into the day since doorways are all over and it is easy to do. There are many benefits to incorporating this stretch to your daily routine.  

  • Shoulder, neck, and back pain relief.  
  • Improved shoulder and chest motion.  
  • Improved breathing and blood flow.  
  • Decreased stress and tension.  
  • Improved posture and anti-aging.  

​HOW do I stretch it? Here is how I teach this stretch:  

Place hands on the sides of the doorway about head level, or whatever height is comfortable.  Hold for 10-15 seconds.  Repeat 3 times, 1-3x per day.   

If the stretch causes any pain or tingling, decrease stretching tension until it is only a pull. If pain persists, stop the stretch.  

Do you have any questions about improved posture or feedback? I would love to connect. Reach out to me for assistance and don’t forget to like us on Facebook for more tips and information.

Stretch it Out: Piriformis

Stretch it Out: Piriformis

Tight hip muscles can cause a range of problems. Let’s talk this week about the piriformis stretch and the benefits.  

WHAT does it do?   The piriformis is one of the deep muscles in the hip that helps to rotate the thigh away from the body and helps stabilize the hip.  The piriformis attaches to the outside of hip and to the sacrum. ​ 

WHY should I stretch it?   A tight piriformis can cause the feet to turn outward which can alter walking and running movements. It can also cause the hips to feel tight. The sciatic nerve also runs just under the piriformis. If the piriformis becomes too tight it can compress the sciatic nerve causing one version of sciatica (called piriformis syndrome).  The muscle can become too tight due to repetitive exercises like running, prolonged sitting, or due to weakness in the gluteus musculature causing it to become overly stressed.  If too tight, it can put more stress and strain on the low back and hips.  This injury is often fairly preventable as it most often occurs from repetitive motions that cause increased tightness over time.  What can you do about it?  

Taking breaks every 45 minutes from seated desk work can help the muscle from getting too tight.  

Cooling down from exercise and stretching also relieves tension in the region.   

​Strengthening the hip area can also bring more stability to the area and not stress the muscles as much.   

Piriformis: HOW do I stretch it?

This stretch can be done sitting or lying down.  I prefer sitting down since it is more practical to get done during the workday.  Here is how I teach this stretch from a seated position:  

Cross ankle onto knee, keep low back straight, and lean forward until a comfortable pain free stretch occurs.  

Hold for 15-20 seconds and repeat 3 times per side.   

If one leg does not go as far, stretch that side more often until balance is created between the two sides.    

If the stretch causes any pain, tingling, or numbness into the lower leg decrease stretching tension until it is only a pull.   If pain persists, stop the stretch.   

​You can also foam roll or use a ball in the area the as well.  If you get any numbness or tingling into the leg, stop as you are compressing a nerve. Roll back and forth slowly 3-5 times or more until you feel some relief of tension.   

ENJOY and don’t forget to smile!  😃  

Stretch it Out: Wrist Flexors and Extensors 

Stretch it Out: Wrist Flexors and Extensors 

Wrist Flexors and Extensors. Yes, we’re talking about wrist pain can make daily activities frustrating and challenging. Exercising and stretching your wrist can help increase mobility and decrease your changes of injury.  

WHAT does it do? These two stretches are great for tight forearms and/or wrists.  

WHY should I stretch it? Forearms can get too tight from gripping, typing and using the mouse or any other repetitive activities that we use our hands for throughout the day. If forearms get too tight it can lead to elbow pain, wrist pain, and decreased motion. Stretching may also prevent arm problems such as carpal tunnel syndrome.  

HOW do I stretch it? Here is how I teach these stretches:  

Wrist Flexor Muscles  

Straighten elbow and point fingers down (can also do this with fingers pointing upward), and gently use other hand to apply enough pressure for a comfortable stretch.   

Hold each stretch for 10-15 seconds.  

Repeat each stretch 3 times, 1-3x per day.   

If the stretch causes any pain or tingling, decrease stretching tension until it is only a pull. If pain persists, stop the stretch.  

Wrist Extensor Muscles  

Straighten elbow point palm downward, make a fist, and use other hand to apply enough pressure for a comfortable stretch.   

Hold each stretch for 10-15 seconds.  

Repeat each stretch 3 times, 1-3x per day.   

If the stretch causes any pain or tingling, decrease stretching tension until it is only a pull. If pain persists, stop the stretch.  

Hopefully you found the information helpful. And if you find yourself with wrist pain I encourage you to call me or schedule an appointment at the clinic!

Top 10 Things I Learned During the Stay at Home Order

Top 10 Things I Learned During the Stay at Home Order

We are all thankful that the days of “Stay at Home Orders” have expired. But often we can take positives from negative situations. All things considered I wanted to share some of my thoughts about what I learned on a Facebook Live, and wanted to share these insights on my blog.  

Drumroll!!! 

10. Life doesn’t need to be so complicated – especially with activities. We have been able to slow down a bit and make things less complicated with our family scheduled. I think life was meant to be simpler, and we are practicing that.  

9. I’m not my kid’s best teacher. I give myself a solid “C” for Stay at Home. We definitely need our teachers and education system, and I’m grateful for all the educators who are still working hard to help support the parents at home.  

8. Breathing in a mask during my workday is a lot harder than I thought it would be. I’m often out of breath during the day, and definitely dehydrated because I’m not drinking as much water as usual. Thank you to the health care workers who are wearing masks throughout the day. It’s not easy. I feel very tired at the end of the day.  

7. Commutes are much easier when less people are going in to work. I’ve spent considerably less time in my car, to-and-from work. Although, this also means I have less “me time” in the car where I spend prepping for my day, so I have had to adjust a bit. Also, the shorter drives are great.  

6. Humans are good at adapting to their current situation. Also, it’s amazing to see how people have been adapting: possible loss of jobs or job location changes, adapting to children being home, being teachers of children. Humans are incredible! Think of all the things we have overcome throughout time. Keep making positive choices and adapting.  

5. Another key point is finding new routines and patterns. I have had to reflect on my patterns to see what still works and what needs to adapt. Being home more I have also had to work to keep the old routines that are healthy, even though it is more work.  

4. Needing to be intentional about things and spending time with people. I don’t think I’m alone in being distracted by things at home, like my phone notifications and responding to things that I might not need to address immediately. This causes me to miss out on opportunities with my wife, or kids, or neighbors. I’m trying to be intentional to be present and focused.  

3. Life is about simple joys. This is a hard truth and it’s easy to get caught up in all the craziness and big moments. The little things are what makes life: a simple run, a hug, a smile, a great conversation, beautiful weather.   

2. It is good to pause. As a result I am learning to slow down. Even prior to COVID-19, I have noticed patients being more stressed and moving at a faster pace than ever before. In my line of work, I get an opportunity to talk with many people, from many walks of life, and it seems lots of people are stressed out. It doesn’t have to be this way.  

1.People and relationships are number one. Above all, when you take away the activities, events, and other things that we have had to omit during Stay at Home, it makes it clear how important relationships are. Life is truly about the people who matter in your life. ​