Phoenix and Scottsdale Arizona chiropractors

Health & Wellness

More and more people are taking responsibility for their own health. It's a social change some call the "good health revolution." People are making fitness and wellness part of their daily lives, and consulting health care professionals to assist those objectives. They no longer care just about pain and disability but complete wellness. Your total approach to improved health, should include all of the following:

Chiropractic
Strength Training
Stretching
Wellness
Posture

Chiropractic

Chiropractic works by restoring a human being's inborn ability to be healthy.

When under the proper control of your nervous system, all the cells, tissues and organs of a person's body are designed to resist disease and ill health. The chiropractic approach to better health is to locate and remove interferences to a human being's natural state of being healthy.
An accessible interface with the nervous system is the system of 24 moving bones of the spinal column. A loss of normal motion or position of these bones can irritate or impair the function of the nervous system. This can disrupt the transmission of controlling nerve impulses.
With improved spinal function, there may be improved nervous system function. Your chiropractor can help remove interferences that may be impairing normal health.

What is a Chiropractic adjustment?

The intent of a spinal adjustment is to restore normal motion and function of the framework in order to restore normal function of the nerves. Chiropractors use several adjusting techniques to accomplish that, many characterized by a precise, specific thrust. The chiropractic adjustment generally differs from spinal manipulation practiced by a physical therapist or an osteopath because the chiropractic adjustment is more specific. It is done not just to mobilize a joint but to remove a subluxation. Indeed, the technique of chiropractic adjusting is a manual art requiring considerable knowledge and dexterity. Mastery of the art of adjusting takes extensive training and practice as does any other art.

Strength Training

Strength training, along with a nutritious diet, aerobic conditioning, good posture, rest and periodic spinal adjustments, is a key to preventive health care. Strength training will improve posture and coordination as well as reduce the risk of injury.

Strength Training Program:

Maintain an even, rhythmic pace.
Focus on the muscle you are working.
Experience a burn in the muscle but not pain.
Perform one set of 20 repetitions for each exercise.

Strength Training and Chiropractic

Chiropractors advise their patients to include strength training exercises as part of an overall wellness package.

When patients experience conditions associated with poor posture, low-back pain may result. Strength training may ease that pain and prevent conditions from continuing to develop. Resistance training also causes positive stress to the bones, keeping them strong and helping to retard osteoporosis.

Stretching

Exercise -- along with nutrition, posture, rest and periodic spinal adjustments -- is a vital element of preventive health care. One kind of exercise, stretching, is especially helpful in avoiding injuries such as muscle pulls, strains and sprains.

Stretching and Chiropractic

    Chiropractors frequently give stretching exercises to their patients as part of a plan of care for a specific injury as well as part of an overall wellness package.

    When patients suffer muscle injury, the muscles tend to tighten, causing pain and affecting other tissues. Stretching may ease that pain and prevent tightened muscles from adversely affecting other tissues.

    In cases involving chronic joint pain due to old injuries, degenerative joint disease (osteoarthritis) or deconditioning, stretching may help the patient regain motion and function with less pain.

What are some good basic stretches ?

Neck: Turn your head to the left and hold for 15 seconds, real seconds not Jane Fonda stretches, then turn your head to the right, Next bend your head to the side ( ear to shoulder, nose pointing forward) and again hold for 15 seconds, bend to other side as well. Last turn your head slightly to the right (Pointing your nose towards your right toe ) and bend your head forward, now take your right hand and place it on the top of your head and pull your head lightly forward. hold 15 seconds and repeat to the left. ( using your left toe and left hand ) You should do these stretches at least 3 times per day, everyday, forever.
Low Back: The knee chest stretch, Lay on the floor.. Bend both knees... DO NOT LEAVE ONE STRAIGHT.. then pull one knee to your chest and hold for 1 minute... yes 1 minute, you have 9 layers of muscle to lengthen and it takes a good 15 seconds just to allow the muscle's tone to relax before you actually lengthen the connective collagen fibers. Repeat with the other leg. Then pull both knees to your chest and hold for 1 minute. You need to do this stretch at least 2 times per day, everyday.

Wellness

Wellness incorporates all the elements for preventive health care -- nutritious diet, aerobic conditioning, good posture, strength training, rest and periodic spinal adjustments. Wellness really involves all aspects of your lifestyle.

Wellness and Chiropractic

Chiropractors advise their patients to adopt an overall wellness package. When patients know the benefits of a wellness program, they can enjoy new vitality in their lives.

Multiple benefits of a wellness program

Wellness is being as healthy as possible: physically, mentally and socially. By starting your own wellness program, you gain much more than being free from illness. You make positive changes in your overall lifestyle that affect your well-being -- today and tomorrow.

Fitness takes center stage
Nutrition climbs to new heights
Safety comes first
A positive attitude works wonders
Family and friends enhance your well-being
Wellness is a lifelong journey

Fitness takes center stage

Design an exercise program that burns fat and makes your heart and lungs strong. Also, it should build strong muscles and keep you flexible.
Exercise aerobically for at least 20 to 30 minutes, three to four times per week.
Burn more fat calories by exercising longer and more slowly.
Alternate your exercise activities so you don't become burned out on just one activity.
Perform strength-building activities, either with weights or exercises that use your body for resistance such as push-ups or sit-ups, at least twice per week.

Nutrition climbs to new heights

Eat 60 percent of your total calories from whole grains, pasta and bread.
Cut your fat calories to a maximum of 30 percent of your total daily calories.
Include three to five servings of fresh vegetables and two to four servings of fresh fruits in your daily diet.
Bake, broil, sauté, steam, microwave or roast foods instead of frying.
Select nonfat or low-fat dairy products.

Safety comes first

Always wear a seat belt, and never drink and drive.
Don't smoke.
Use good judgment when lifting.
Wear sunscreen to protect against skin cancer.
Avoid recreational drugs and the misuse of medications.

A positive attitude works wonders

Cultivate a good attitude.
Substitute negative self-talk with positive statements.
Learn what you can and should control.
Instead of worrying, make a list of solutions. Then take action.
Take regular mini-vacations. Picture yourself in your favorite place. You'll feel yourself relaxing.
When you feel stressed, take four to five deep belly breaths.
Find ways to relax that work for you -- meditation, relaxation, reading a book or exercising -- and use them.

Family and friends enhance your well-being

Develop and cultivate a strong network of family and friends.
Reach out to others in both good and bad times.
Make an effort to make new friends.
Improve your talking and listening skills. Express your feelings without blaming. Be willing to bargain and compromise.
Avoid being judgmental about other people.

Wellness is a lifelong journey

Wellness is more than a fad. To be successful, you have to practice wellness now and for the rest of your life. When you decide to continually improve your physical, mental and social wellness, you are in charge of your health.

Posture

Good posture, along with a nutritious diet, aerobic conditioning, strength training, rest and periodic spinal adjustments, is a key to preventive health care. Good posture is especially helpful in avoiding injuries to the back.

Improper and Proper Ways to Work at Your Desk
How Chiropractic Benefits Your Posture
Exercises for Micro Breaks
Posture and Chiropractic

Improper and Proper Ways to Work at Your Desk

Physical problems may result from less forceful but improper movements over a long time or by many repetitions.
Bracing a telephone between your head and neck can cause neck problems.
Slumping increases spinal strain and pressures.
Constant one-sided body twisting can create muscular and spinal imbalance.
A billfold in your back pocket can cause a tilt in the hips or lower back as well as interfere with circulation

How Chiropractic Benefits Your Posture

Chiropractic care is an effective way to interrupt the tense-body, tense-mind cycle. When you experience long periods of stress, the muscles become tight and tense. This may result in pulling on vertebrae, which can restrict motion and cause nerve irritation that perpetuates the cycle. Chiropractors can interrupt this cycle and recommend stress reduction techniques and procedures.

Exercises for Micro Breaks

For visually demanding tasks, change your focus by looking at an object that is more than 20 feet away. Look out the window or at a picture on a wall that is far away.
Give your eyes a break from the lights in the room or from your computer screen by lightly placing the palms of your hands over your eyes while they are closed. Hold this position for 30 to 60 seconds.
If you work with your hands on a keyboard, calculator or telephone, you should frequently exercise and stretch your fingers, hands, wrists and forearms. Shrug your shoulders up toward your ears or roll your shoulders backward and foreword in circular motions. Turn your head slowly to one side, then the other or tilt your head slowly to one shoulder then the other.
If you sit for long periods of time, take a moment to check and adjust your posture or push back into your chair's support to stretch.

Posture and Chiropractic

Chiropractors advise their patients on correct posture as part of an overall wellness package.

For patients with long-term poor posture, degeneration of the spine can occur, which potentially causes serious health problems. When patients know the benefits of good posture, they can ease the pain in their backs and prevent further degeneration.

Chiropractic and Your Health

Chiropractic is oriented toward preventive health care. Strength training exercises, aerobic conditioning, rest, posture, good nutrition and periodic spinal adjustments add up to a healthy lifestyle. Taking responsibility for your health helps reduce the need for costly medication, surgery and/or hospitalization.

From its founding 100 years ago, chiropractic has been based on the premise that the human body has marvelous sustaining and recuperative powers. A healthy spine and nervous system ensure that the body's recuperative powers can operate at their full potential.