Exercise & Edu.
Suggestions to Follow During Spinal Correction
1. Avoid rubbing, probing, or poking in the areas your doctor adjusts.
2. Avoid sudden twists or turns of movement, especially of the neck.
3. Avoid extreme bending, avoid stretching, reaching or other overhead work. Be particularly careful when shampooing or brushing your hair.
4. Avoid bending or stooping sharply to pick up objects: rather, bend your knees to minimize the strain on your lower back.
5. When lifting, keep your back straight, bend at the knees and let your legs bear the strain. Hold the object lifted close to your body.
6. When bathing, sit rather than recline in the tub. Lying back against the tub may cause a vertebra to slip out of position. If you are tired and wish to relax, it's better to lie in bed.
7. Participate in simple exercises to strengthen your body but avoid jarring activities.
8. Watch your posture at all times. Sit tall, stand tall, sleep tall, and THINK TALL.
To download "Symptoms of Spinal Misalignment Questionnaire" in PDF form please click here
To view an image of the form click here. (if the image looks small click on it to view the full size)
To download a "Spinal Ligament Warm-up Sheet" in PDF form please click here
To view an image of the form click here. (if the image looks small click on it to view the full size)
Rest, Relaxation, and Sleep
1. Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration, as well as maintenance, of normal health.
2. When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit up straight. Avoid too soft or over-stuffed chairs. Recliners are OK as long as your back is in a normal, straight position.
3. Cross your legs only at the ankles, not at the knees to avoid aggravating the low back.
4. Be sure to get plenty of sleep to allow your body to recuperate and repair.
5. Sleep on a firm mattress, preferably one that is neither too hard nor too soft, but just firm enough to hold your body level while at the same time soft enough so that your shoulders, buttocks, etc. will depress into the mattress.
6. Your pillow should be neither too high or too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows and never on a couch with your head on the arm rest.
7. Sleep on your back or on your side with your legs slightly flexed, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
8. Rise from your bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.
9. Do not read or watch television in bed, particularly with your head propped at a sharp or strained angle.
10. Do not sleep sitting in a chair or in cramped quarters. Lie down to sleep.
11. Do your breathing exercises always, to manage your stress.
If you have any questions about any phase of your health care ask your Chiropractor.
I am here to help you have a healthier body and better life.
Pride Chiropractic, Dr. Mark A. Heltemes, 6245 College Ave., Oakland, CA 94618
510-652-2059
Breathing Exercises
The importance of deep breathing cannot be stressed enough. We take our breathing for granted and yet it is very important to the healthy functioning of our bodies and minds. Think about times of tension. Do you sometimes forget to breathe? Do you find yourself taking fast, shallow breaths?
Deep breathing will slow your heart rate, oxygenate your blood, clear out your lungs, and help to pump your lymphatic system which in turn helps eliminate toxins from your body. It also helps to slow down and quiet your spirit.
Breathing exercises should be done all day every day. At first, whenever you feel anxiety, anywhere, any time, sit up straight with your chest out. Take 5 or so DEEP, SLOW breaths. Expanding and emptying your lungs as much as possible and as slowly as possible. Thats it! There are many ways to do this exercise, reclined or alternating air between your nose and mouth. You can do as you wish but many times you need the help of your breathing in a moment's notice. Rather then wait, just do it. Check in with your body before and after; you will feel better. Let me know how these exercises work for you. They are just some of the many things you can be doing to help take care of yourself. Enjoy!