if you quit worrying about your health… it'll go away. if you quit worrying about your...

If you quit worrying about your If you quit worrying about your health… It'll go away. health… It'll go away.

Robert Orben Robert Orben

Everyone knows that one of Everyone knows that one of the basic components of a the basic components of a

healthy lifestyle is exercise - healthy lifestyle is exercise - but questions about what to but questions about what to

do and how often, how do and how often, how intense and for how long are intense and for how long are

not always as clear. Here not always as clear. Here are some tips to remember are some tips to remember

when designing an exercise when designing an exercise program.program.

An ideal exercise program includes both An ideal exercise program includes both resistance exercise for your muscles and resistance exercise for your muscles and

aerobic exercise for your heart. aerobic exercise for your heart.

Experts recommend working out 20 to Experts recommend working out 20 to 30 minutes per day, four to six times 30 minutes per day, four to six times

per week. per week.

The intensity or heart rate at which you The intensity or heart rate at which you should exercise is best addressed on should exercise is best addressed on

an individual basis. Most people an individual basis. Most people should start gradually. should start gradually.

An easy starting tool is referred to as the “talk test” An easy starting tool is referred to as the “talk test” which means that you can converse comfortably which means that you can converse comfortably during exercise without getting short of breath. during exercise without getting short of breath.

Target Heart Rates

AgeTarget Heart Rate Zone

50-75%Average Maximum Heart

Rate 100%

20 years 100-150 beats per minute 200











Target Heart Rates for ExerciseTarget Heart Rates for Exercise

Plantar FasciitisPlantar FasciitisPlantar fasciitis is a common Plantar fasciitis is a common cause of foot and heel pain. cause of foot and heel pain.

At the heart of the problem is At the heart of the problem is the plantar fascia, a fibrous the plantar fascia, a fibrous

band of tissue that runs from band of tissue that runs from your heel to your forefoot. your heel to your forefoot.

When this tissue is When this tissue is overstretched, often from overstretched, often from

fallen arches or inadequate fallen arches or inadequate arch support, it can become arch support, it can become irritated and inflamed. This irritated and inflamed. This

results in the painful condition results in the painful condition called “plantar fasciitis.”called “plantar fasciitis.”

Plantar FasciitisPlantar FasciitisOur new techniques are particularly Our new techniques are particularly

effective at resolving plantar fasciitis. effective at resolving plantar fasciitis. Through a combination of physical Through a combination of physical therapy modalities and specialized therapy modalities and specialized

massage we are able to resolve many massage we are able to resolve many cases of plantar fasciitis… even cases of plantar fasciitis… even

chronic and difficult cases. If custom chronic and difficult cases. If custom orthotics are necessary, we can refer orthotics are necessary, we can refer

you to a podiatrist. Stop living with you to a podiatrist. Stop living with pain.pain.

The first sign of plantar fasciitis is The first sign of plantar fasciitis is heel pain when you initially stand heel pain when you initially stand up. If left untreated, the problem up. If left untreated, the problem can progressively worsen until it can progressively worsen until it

becomes difficult to walk.becomes difficult to walk.

You can do anything, You can do anything,

but not everything.but not everything.

David AllenDavid Allen

Pain in the Neck?Pain in the Neck?

We offer effective, We offer effective, comfortable treatments comfortable treatments to help restore spinal to help restore spinal movement and reduce movement and reduce neck & upper back pain. neck & upper back pain. If you or someone you If you or someone you know suffers from neck know suffers from neck problems, don’t delay, problems, don’t delay, tell us today!tell us today!

In 2002, The British Medical In 2002, The British Medical Journal reported:Journal reported:

““Spinal manipulation is more effective and Spinal manipulation is more effective and less costly for treating neck pain than less costly for treating neck pain than physical therapy or care by a general physical therapy or care by a general

practitioner.”practitioner.”

Repetitive trauma conditions like Repetitive trauma conditions like Carpal TunnelCarpal Tunnel Syndrome Syndrome & & Tennis Elbow Tennis Elbow occur when occur when

tendons, muscles and nerves are placed under tendons, muscles and nerves are placed under stresses and strains. stresses and strains.

These stresses and strains may be very minor but These stresses and strains may be very minor but over time they can eventually cause wear and tear to over time they can eventually cause wear and tear to

the soft tissues of our bodies. the soft tissues of our bodies.

Not Just for Tennis PlayersNot Just for Tennis Players

““Tennis Elbow” pain is often Tennis Elbow” pain is often caused by repetitive motions caused by repetitive motions

leading to tendonitis. leading to tendonitis.

This tendonitis causes sharp pain This tendonitis causes sharp pain in the elbow region when you lift in the elbow region when you lift something as simple as a glass something as simple as a glass of water or a container of milk. of water or a container of milk.

This pain can often resolved This pain can often resolved through proper treatment. through proper treatment.

Ask us today!Ask us today!

Preventing MigrainesPreventing Migraines Avoid known food triggers, Avoid known food triggers,

including chocolate, alcohol, including chocolate, alcohol, wine, beer, dairy products, citrus, wine, beer, dairy products, citrus, fried foods, pork, onions, tea, fried foods, pork, onions, tea, coffee and seafood.coffee and seafood.

Eat at regular intervals. Hunger Eat at regular intervals. Hunger is a migraine triggeris a migraine trigger

Stay well hydrated with 6-8 Stay well hydrated with 6-8 glasses of water each day.glasses of water each day.

Avoid caffeinated beverages.Avoid caffeinated beverages. Sleep six to eight hours per Sleep six to eight hours per

night. night.

To ensure adequate To ensure adequate intake of vitamins and intake of vitamins and minerals, eat a variety minerals, eat a variety of foods and consider of foods and consider

vitamins. vitamins.

Basic supplements Basic supplements that are important in that are important in every diet include a every diet include a multi-vitamin/multi-multi-vitamin/multi-

mineral as well as an mineral as well as an anti-oxidant.anti-oxidant.

“If it were not for chiropractic, I would not have won the gold medal. You obviously can’t

compete at your fullest if you’re not in alignment. And your body

can’t heal if you’re not in alignment. Every track and field athlete that I

have ever met has seen a chiropractor at one time or another.

It is absolutely essential.”

Dan O’BrienOlympic Decathlon Gold Medalist

Sprains & StrainsSprains & Strains Sprains and strains occur Sprains and strains occur

when any muscle, tendon when any muscle, tendon or ligament is stretched or ligament is stretched beyond its limits. This beyond its limits. This results in tearing, much like results in tearing, much like a rope that has been a rope that has been stretched too far and stretched too far and begins to fray. Sprains and begins to fray. Sprains and strains can result from strains can result from acute injuries like an auto acute injuries like an auto accident or fall. Chronic accident or fall. Chronic strains result from overuse strains result from overuse stress like poor posture at a stress like poor posture at a workstation or sleeping on workstation or sleeping on a bad mattress.a bad mattress.

Simple, acute sprains and strains Simple, acute sprains and strains may be treated for the first 48 may be treated for the first 48 hours with R.I.C.E.S.; rest, ice, hours with R.I.C.E.S.; rest, ice, compression, elevation and compression, elevation and support. Any increasing support. Any increasing discomfort or pain that lasts over discomfort or pain that lasts over 24 hours is a warning that 24 hours is a warning that something needs to be checked. something needs to be checked. Because…the stressors that Because…the stressors that damage muscles and ligaments damage muscles and ligaments often cause misalignments of often cause misalignments of joints too. These misalignments joints too. These misalignments can lead to premature arthritis- can lead to premature arthritis- much like misaligned tires that much like misaligned tires that wear more quickly. Our doctors wear more quickly. Our doctors and therapists are experts at and therapists are experts at keeping your muscles and joints keeping your muscles and joints healthy. Don’t ignore a nagging healthy. Don’t ignore a nagging discomfort.discomfort.

SleepSleep Sleep on a firm mattress. Sleep on a firm mattress.

Avoid waterbeds or soft, Avoid waterbeds or soft, sagging mattresses. sagging mattresses.

Sleep on your side with Sleep on your side with a pillow between your a pillow between your knees or on your back knees or on your back with a pillow beneath with a pillow beneath your knees. Avoid your knees. Avoid sleeping on your sleeping on your stomach.stomach.

Avoid sleeping with any type of draft blowing Avoid sleeping with any type of draft blowing across your neck or back as this may across your neck or back as this may

occasionally trigger painful muscle spasms. occasionally trigger painful muscle spasms.

If you must sleep with an open window or a If you must sleep with an open window or a fan, make sure that your neck and back are fan, make sure that your neck and back are

covered. covered.

The average American diet The average American diet contains 1 ½ servings of contains 1 ½ servings of vegetables and 1 serving of vegetables and 1 serving of fruit per day. fruit per day.

The minimum recommended The minimum recommended daily allowance by the FDA is daily allowance by the FDA is 5 servings of fruits and 5 servings of fruits and vegetables. vegetables.

Optimally, we should eat 9+ Optimally, we should eat 9+ servings of fruits and servings of fruits and vegetables daily. vegetables daily.

Computer WorkstationsComputer Workstations Your hips and knees should be at 90 degrees, feet flat on Your hips and knees should be at 90 degrees, feet flat on

floor/footrest.floor/footrest. Your shoulders should be relaxed (not elevated) and Your shoulders should be relaxed (not elevated) and

elbows should be held at 90 degrees- Preferably on an elbows should be held at 90 degrees- Preferably on an armrest.armrest.

Your keyboard should be positioned so wrists are not Your keyboard should be positioned so wrists are not bent up or down or twisted.bent up or down or twisted.

Your monitor should be adjusted with the center of the Your monitor should be adjusted with the center of the screen about 15 degrees below eye level. Adjust the screen about 15 degrees below eye level. Adjust the eye-to-screen distance to your focal distance so that you eye-to-screen distance to your focal distance so that you do not need to lean in order to focus on the screen.do not need to lean in order to focus on the screen.

A lumbar roll or support should be used to provide low A lumbar roll or support should be used to provide low back support.back support.

Set up your computer or workstation to help Set up your computer or workstation to help facilitate proper posture and to help eliminate facilitate proper posture and to help eliminate

repetitive twisting.repetitive twisting.

What we think, or what we know, What we think, or what we know, or what we believe is, in the end, or what we believe is, in the end, of little consequence. The only of little consequence. The only consequence is what we do.consequence is what we do.

John RuskinJohn Ruskin

Disc ProblemsDisc Problems

Disc bulges may cause Disc bulges may cause nerve compression. This nerve compression. This is called “sciatica”.is called “sciatica”.

The painful symptoms of The painful symptoms of sciatica may radiate into sciatica may radiate into your leg or foot.your leg or foot.

Disc bulges and some Disc bulges and some other causes of sciatica other causes of sciatica may be effectively treated may be effectively treated with chiropractic care. with chiropractic care.

Love cures people – Love cures people –

both the ones who give it both the ones who give it

and the ones who receive it. and the ones who receive it.

Dr. Karl MenningerDr. Karl Menninger

One of the most overlooked causes of neck and One of the most overlooked causes of neck and upper back pain is improper neck support while upper back pain is improper neck support while sleeping. Choose a pillow that allows your head to sleeping. Choose a pillow that allows your head to remain in a neutral position while on your side or remain in a neutral position while on your side or back. Avoid sleeping on excessively thick pillows or back. Avoid sleeping on excessively thick pillows or multiple pillows. A fiberfill or feather/ down pillow is multiple pillows. A fiberfill or feather/ down pillow is generally better than a solid foam pillow. There are generally better than a solid foam pillow. There are many commercially available pillows that promote many commercially available pillows that promote good neck posture. good neck posture.

Arthritis is a common Arthritis is a common condition that can cause condition that can cause discomfort… but doesn’t discomfort… but doesn’t

have to limit your activities. have to limit your activities. Through exercise, Through exercise,

chiropractic adjustments and chiropractic adjustments and good nutrition you can keep good nutrition you can keep

those arthritic joints those arthritic joints functioning at their best.functioning at their best.

ArthritisArthritis

Here’s a few of the most Here’s a few of the most common conditions we treat:common conditions we treat:

Low Back PainLow Back PainDisc Injuries & SciaticaDisc Injuries & Sciatica

Neck Pain and HeadachesNeck Pain and HeadachesMuscle StrainsMuscle Strains

Auto Accidents and WhiplashAuto Accidents and WhiplashCarpal Tunnel SyndromeCarpal Tunnel Syndrome

Arthritis and Joint problemsArthritis and Joint problemsPlantar FasciitisPlantar Fasciitis

Work-related and Sports InjuriesWork-related and Sports InjuriesKnee & Ankle InjuriesKnee & Ankle Injuries

Shoulder Pain & Rotator Cuff InjuriesShoulder Pain & Rotator Cuff Injuries

Your body is formed by a collection of

pieces. Chiropractors

put all the pieces together

making your body function at an optimal

level.

You must be the change You must be the change

you wish to see in the world.you wish to see in the world.

GandhiGandhi

Improper use of backpacks has recently become a Improper use of backpacks has recently become a major source of back and neck problems among major source of back and neck problems among

children and adults. A few simple tips can help avoid children and adults. A few simple tips can help avoid problems both now, and later.problems both now, and later.

Backpack SafetyBackpack Safety

A loaded back pack should A loaded back pack should nevernever weigh more than 5-10% of weigh more than 5-10% of a child’s body weight.a child’s body weight.

It is important to use both shoulder straps. The straps should It is important to use both shoulder straps. The straps should be padded and adjusted to your child’s size. The popular be padded and adjusted to your child’s size. The popular practice of wearing a backpack by one strap can lead to practice of wearing a backpack by one strap can lead to serious problems in growing children.serious problems in growing children.

A backpack with an internal frame and individual A backpack with an internal frame and individual compartments helps to distribute the load and position the compartments helps to distribute the load and position the contents evenly.contents evenly.

In 2002, The Annals of Internal In 2002, The Annals of Internal Medicine journal reported:Medicine journal reported:

““In daily practice, spinal In daily practice, spinal manipulation is a favorable manipulation is a favorable

treatment option for patients with treatment option for patients with neck pain compared with physical neck pain compared with physical

therapy or continued care by a therapy or continued care by a general practitioner.”general practitioner.”

R.I.C.E. Your InjuriesR.I.C.E. Your Injuries

Rest- To avoid re-injury in the first 48 hours.Rest- To avoid re-injury in the first 48 hours. Ice- Apply for 10 to 20 minute periods. Re-apply Ice- Apply for 10 to 20 minute periods. Re-apply

after a 30 minute break, as needed. Ice packs after a 30 minute break, as needed. Ice packs come in a variety of types, but a Ziploc with ice come in a variety of types, but a Ziploc with ice cubes or a bag of frozen corn works well.cubes or a bag of frozen corn works well.

Compression- Wrap the injury with an elastic Compression- Wrap the injury with an elastic ACE bandage, when possible.ACE bandage, when possible.

Elevation - Elevate a limb injury to limit swelling.Elevation - Elevate a limb injury to limit swelling.

WhiplashWhiplash An injury to the neck caused by a sudden movement An injury to the neck caused by a sudden movement

of the head backward, forward or sideways is of the head backward, forward or sideways is commonly referred to as “whiplash.” Automobile commonly referred to as “whiplash.” Automobile accidents are the most common cause of whiplash accidents are the most common cause of whiplash injuries. Studies show that almost ½ of the people injuries. Studies show that almost ½ of the people who suffer a whiplash injury will have permanent who suffer a whiplash injury will have permanent symptoms; neck and shoulder pain, headaches, or symptoms; neck and shoulder pain, headaches, or symptoms radiating into the arms. The actions that symptoms radiating into the arms. The actions that you take following a whiplash injury can forever you take following a whiplash injury can forever affect your health.affect your health.

A chiropractic evaluation is essential. Specific spinal A chiropractic evaluation is essential. Specific spinal adjustments can help restore proper motion and position of adjustments can help restore proper motion and position of individual spinal bones. If you or someone you know has individual spinal bones. If you or someone you know has been injured in an automobile accident don’t delay treatment.been injured in an automobile accident don’t delay treatment.

Make sure that your Make sure that your headrest is headrest is always always properly adjusted. Almost properly adjusted. Almost ½ of car occupants who ½ of car occupants who are hit from behind suffer are hit from behind suffer permanent damage and permanent damage and symptoms. Much of this symptoms. Much of this could be prevented by could be prevented by making sure that your making sure that your headrest is adjusted to the headrest is adjusted to the top of your skull.top of your skull.

Exercise BenefitsExercise Benefits Lowers blood pressure Lowers blood pressure Decreases risk of heart Decreases risk of heart

disease disease Decreases incidence of type II Decreases incidence of type II

diabetesdiabetes Decreases bone density loss Decreases bone density loss

Decreases risk of hip and Decreases risk of hip and vertebral fractures vertebral fractures

Decreases risk of falling Decreases risk of falling Improves function & mobilityImproves function & mobility Decreases pain Decreases pain Slows arthritisSlows arthritis

Improves quality of sleep Improves quality of sleep Improves brain function Improves brain function Decreases rates of Decreases rates of

depression, depression, Improves short-term memoryImproves short-term memory Decreases risk of colon, Decreases risk of colon,

breast, prostate and rectum breast, prostate and rectum cancercancer

Improves quality of life and Improves quality of life and decreases fatigue decreases fatigue

Decreases mortality & Decreases mortality & morbiditymorbidity

Decreases risk of obesity Decreases risk of obesity Improves symptoms in Improves symptoms in

peripheral vascular disease peripheral vascular disease

We are what we repeatedly do; We are what we repeatedly do; excellence, then, excellence, then,

is not an act but a habit.is not an act but a habit.

AristotleAristotle

Aquatic exercise or water Aquatic exercise or water aerobics is a good alternative aerobics is a good alternative for patients who cannot for patients who cannot tolerate weight bearing tolerate weight bearing exercises. exercises.

This is an excellent option for This is an excellent option for patients with osteoarthritis patients with osteoarthritis and other degenerative and other degenerative conditions. conditions.

To improve your diet, follow the laws of To improve your diet, follow the laws of science rather than the current “popular” science rather than the current “popular”

or marketing-based diet choices.or marketing-based diet choices.

Decrease refined carbohydrates- sugar & Decrease refined carbohydrates- sugar & white flour. white flour.

Decrease red meats.Decrease red meats. Choose “Healthy” oils like olive and canolaChoose “Healthy” oils like olive and canola Increase fruits and vegetables.Increase fruits and vegetables. Replace carbonated, caffeinated or calorie-Replace carbonated, caffeinated or calorie-

containing beverages with water.containing beverages with water.

It’s never too late!It’s never too late!

Research shows that Research shows that increases in life increases in life

expectancy are possible expectancy are possible even in patients who did even in patients who did

not begin to exercise not begin to exercise until the age of 75.until the age of 75.

Tell us if you have Headaches… Tell us if you have Headaches…

We may be able to help!We may be able to help!

"Bodybuilders and "Bodybuilders and fitness people have fitness people have

been using chiropractic been using chiropractic very extensively in very extensively in

order to stay healthy order to stay healthy and fit. I found it was and fit. I found it was

better to go to a better to go to a chiropractor before you chiropractor before you

get injured. We are a get injured. We are a perfect team- the world perfect team- the world of fitness and the world of fitness and the world

of chiropractors."of chiropractors."

Arnold Arnold SchwarzeneggerSchwarzenegger

Choose Your Oils CarefullyChoose Your Oils Carefully

Omega 6 oils are bad- these include the “warm Omega 6 oils are bad- these include the “warm weather Southern oils” of corn, sunflower, weather Southern oils” of corn, sunflower, peanut and most others. This would also peanut and most others. This would also include oils from red meat, dairy products and include oils from red meat, dairy products and shellfish. shellfish.

Omega 3 oils or “cold weather Northern oils” are Omega 3 oils or “cold weather Northern oils” are better. These would include flax, soy, wheat better. These would include flax, soy, wheat germ, canola and fish oils. germ, canola and fish oils.

Olive oil is classified as an Olive oil is classified as an Omega 6 and has been shown to Omega 6 and has been shown to have highly anti-inflammatory have highly anti-inflammatory properties. It has also been properties. It has also been shown to have numerous other shown to have numerous other biological benefits including the biological benefits including the reduction of harmful free radicals. reduction of harmful free radicals. When possible, substitute When possible, substitute organic, extra virgin olive oil in organic, extra virgin olive oil in place of any other oil. “Organic” place of any other oil. “Organic” means that it was grown in pure means that it was grown in pure soil without the use of pesticides, soil without the use of pesticides, and extra virgin means that it and extra virgin means that it was pressed without the use of was pressed without the use of heat or chemicals.heat or chemicals.

You miss 100 percent of You miss 100 percent of

the shots you never take.the shots you never take.

Wayne GretzkyWayne Gretzky

Disc ProblemsDisc Problems Discs are the flexible cushions between the bones of our Discs are the flexible cushions between the bones of our

spine. Discs depend upon normal position and spine. Discs depend upon normal position and movement of adjacent spinal bones to stay healthy- like movement of adjacent spinal bones to stay healthy- like a sponge being squished and released to move fluids in a sponge being squished and released to move fluids in and out. When a vertebra loses its normal motion, the and out. When a vertebra loses its normal motion, the healthy “pumping” of nutrients stops and the disc begins healthy “pumping” of nutrients stops and the disc begins to dry, crack, and eventually bulge under stress. to dry, crack, and eventually bulge under stress.

We offer effective, comfortable treatments to help restore We offer effective, comfortable treatments to help restore spinal movement and reduce painful bulging- proven spinal movement and reduce painful bulging- proven treatments like; Cox axial distraction and Triton treatments like; Cox axial distraction and Triton decompression. We’ve helped hundreds avoid potentially decompression. We’ve helped hundreds avoid potentially dangerous surgery. If you or someone you know suffers dangerous surgery. If you or someone you know suffers from a spinal disc problem, don’t delay, ask how we can from a spinal disc problem, don’t delay, ask how we can help today!help today!

Smart LiftingSmart Lifting Face the object you are preparing to lift.Face the object you are preparing to lift. Always lift with your legs -not your back. Never Always lift with your legs -not your back. Never

bend over without bending your knees first. bend over without bending your knees first. Hold and carry objects close to you. Hold and carry objects close to you. Don’t be shy about asking for help! Don’t be shy about asking for help!

While the shoulder is the most movable joint in the body, it is also one of the

most unstable. The shoulder, unlike the hip, is not a true ball and socket. The

shoulder is more like a golf ball and tee, where the ball can shift due to problems

with muscles, tendons or ligaments. Frequent problems include sprains,

strains, tendonitis, bursitis, rotator cuff injuries and arthritis.

Shoulder Pain

Shoulder PainShoulder Pain We offer effective, comfortable treatments to We offer effective, comfortable treatments to

help restore shoulder motion, improve strength help restore shoulder motion, improve strength and reduce pain. We’ve helped hundreds avoid and reduce pain. We’ve helped hundreds avoid potentially dangerous surgery. If you or someone potentially dangerous surgery. If you or someone you know suffers from shoulder pain, don’t you know suffers from shoulder pain, don’t delay, delay,

You could compare a medical doctor to a chemist… You could compare a medical doctor to a chemist… someone who uses medications or chemicals to someone who uses medications or chemicals to

change your body. change your body.

A chiropractor is more like a mechanic who uses A chiropractor is more like a mechanic who uses stretching, therapy and gentle adjustments to correct stretching, therapy and gentle adjustments to correct

the source of your problemthe source of your problem..

Water PleaseWater Please Caffeine should be limited to Caffeine should be limited to

no more than 1-2 servings per no more than 1-2 servings per day. day.

Carbonated beverages contain Carbonated beverages contain carbonic acid, which as an carbonic acid, which as an acid, irritates inflamed tissues.acid, irritates inflamed tissues.

Sodas, juices and sports drinks Sodas, juices and sports drinks often contain high levels of often contain high levels of sugars and other useless sugars and other useless calories. calories.

Drink six to eightDrink six to eight

glasses of waterglasses of water

each day. each day.

VertigoVertigo Vertigo is a condition that affects Vertigo is a condition that affects

your balance. It can range from a your balance. It can range from a sensation of light-headedness to sensation of light-headedness to full-tilt room-spinning. Vertigo can full-tilt room-spinning. Vertigo can have many different causes. Any have many different causes. Any vertigo warrants prompt attention! vertigo warrants prompt attention! Some causes are threatening but Some causes are threatening but most are not. Two of the most most are not. Two of the most common causes include otoliths- common causes include otoliths- tiny “stones” that become lodged in tiny “stones” that become lodged in the inner ears balance mechanism the inner ears balance mechanism and neck restrictions. If you have and neck restrictions. If you have vertigo-& especially if you also feel vertigo-& especially if you also feel neck tension- we may be able to neck tension- we may be able to help. help.

Since I’ve been in chiropractic, I’ve Since I’ve been in chiropractic, I’ve improved by leaps and bounds,both improved by leaps and bounds,both

mentally and physically.mentally and physically.

Michael JordanMichael Jordan

NBA Hall of FameNBA Hall of Fame

Always check with us before starting a new Always check with us before starting a new exercise program. We can provide valuable exercise program. We can provide valuable

information for safely beginning. information for safely beginning.

Exercise ProgramsExercise Programs

Resistance exercise should be performed 3-4 times per Resistance exercise should be performed 3-4 times per week. week.

Beginners can start with elastic tubing and progress to Beginners can start with elastic tubing and progress to machines or free weights. machines or free weights.

A lifting program is not beneficial if you injure yourself by A lifting program is not beneficial if you injure yourself by lifting heavy weights too soon. lifting heavy weights too soon.

A good rule of thumb is to A good rule of thumb is to balance “pushers” with “pullers”. balance “pushers” with “pullers”.

Pushers include; shoulders, Pushers include; shoulders, chest, triceps, abs, quadriceps, chest, triceps, abs, quadriceps, and calves. and calves. Pullers include; biceps, back and Pullers include; biceps, back and posterior shoulder muscles and posterior shoulder muscles and hamstrings. hamstrings.

Pushers and pullers do not need Pushers and pullers do not need to be worked during the same to be worked during the same session; in fact they should session; in fact they should probably be worked on different probably be worked on different days.days.

Be careful about reading health Be careful about reading health books. You may die of a misprint.books. You may die of a misprint.

Mark Twain Mark Twain

Carpal TunnelCarpal TunnelCarpal tunnel syndrome results from Carpal tunnel syndrome results from

compression of a nerve within the compression of a nerve within the “carpal tunnel” at the wrist. This “carpal tunnel” at the wrist. This

pressure results in numbness, pressure results in numbness, tingling or pain in the thumb, tingling or pain in the thumb,

index, middle and ½ of the ring index, middle and ½ of the ring finger. It is typically caused by finger. It is typically caused by

repetitive tasks involving the repetitive tasks involving the hand and wrist. Symptoms are hand and wrist. Symptoms are

often worse at night or when often worse at night or when holding objects like a newspaper, holding objects like a newspaper,

hairdryer or steering wheel. As hairdryer or steering wheel. As the problem progresses, loss of the problem progresses, loss of

grip strength and weakness of the grip strength and weakness of the thumb muscles may occur.thumb muscles may occur.

Conservative treatment is often effective for carpal tunnel syndrome. Cases that are treated early are more likely to respond to chiropractic & physical therapy. Surgery may be necessary for cases that have become severe.

Our doctors & therapists are skilled at finding and fixing the source of your hand numbness. We offer effective, comfortable treatments to help relieve your symptoms. If you or someone you know suffers from carpal tunnel syndrome don’t delay, ask how we can help today!

Carpal TunnelCarpal Tunnel

FiberFiber

High fiber intake improves High fiber intake improves gastrointestinal function and gastrointestinal function and decreases our risk of colon decreases our risk of colon

cancer. cancer.

We should ingest 25-30 We should ingest 25-30 grams of fiber per day. grams of fiber per day. Good sources of fiber Good sources of fiber

include beans, lentils, fruits, include beans, lentils, fruits, vegetables, whole grains vegetables, whole grains

and nuts. and nuts.

A person’s health can be judged by which he A person’s health can be judged by which he takes two at a time – pills or stairs. takes two at a time – pills or stairs.

--Joan Welsh Joan Welsh

Get Fit !Get Fit !Aerobic exercise can help prevent conditions ranging from Aerobic exercise can help prevent conditions ranging from heart disease to back pain. Any activity which uses large heart disease to back pain. Any activity which uses large muscle groups and requires your heart and lungs to work muscle groups and requires your heart and lungs to work

harder is considered aerobic exercise. harder is considered aerobic exercise.

Examples of aerobic exercise include; walking, running, Examples of aerobic exercise include; walking, running, bicycling, swimming and low-impact aerobics. Vary your bicycling, swimming and low-impact aerobics. Vary your

activity to help prevent overuse injuries.activity to help prevent overuse injuries.

Calories burned Calories burned

Activity(one-hour duration)

140- to 150-pound person


Activity(one-hour duration)



Aerobic dancing 416-442 501-533 Racquetball 448-476 539-574

Backpacking 448-476 539-574 Rope jumping 640-680 770-820

Badminton 288-306 347-369 Running, 8 mph 864-918 1,040-1,107

Bicycling (outdoor) 512-544 616-656Skating, (ice- or

roller-)448-476 539-574

Bicycling (stationary)

448-476 539-574Skiing (cross-

country)512-544 616-656

Bowling 192-204 231-246 Skiing (downhill) 384-408 462-492

Canoeing 224-238 270-287 Stair climbing 576-612 693-738

Dancing 288-306 347-369 Swimming 384-408 462-492

Gardening 256-272 308-328 Tennis 448-476 539-574

Golfing (carrying bag)

288-306 347-369 Volleyball 192-204 231-246

Hiking 384-408 462-492 Walking, 2 mph 160-170 193-205

Jogging, 5 mph 512-544 616-656 Walking, 3.5 mph 243-258 293-312

Exercise Burns CaloriesExercise Burns Calories

"I've been seeing a Chiropractor and he's really been helping me out a lot. Chiropractic's been a big part of my

game.Joe Montana

Professional Football All-Star

Be Good to Your SpineBe Good to Your Spine

If prolonged standing is unavoidable, If prolonged standing is unavoidable, consider shock absorbent shoes or anti-consider shock absorbent shoes or anti-fatigue matting. When standing, a footrest fatigue matting. When standing, a footrest will help relieve pressure on your back. will help relieve pressure on your back.

Avoid high-heeled shoes or boots, as they Avoid high-heeled shoes or boots, as they create additional stress on your hips and create additional stress on your hips and spine. spine.

When you cough or sneeze, bend your When you cough or sneeze, bend your knees slightly first. knees slightly first.

Does Running Cause Arthritis?Does Running Cause Arthritis? Life-long, senior runners are 5 times Life-long, senior runners are 5 times

lessless likely to have ankle, knee & hip likely to have ankle, knee & hip arthritisarthritis

Runners are 20 times Runners are 20 times lessless likely to likely to have hand, elbow and shoulder have hand, elbow and shoulder arthritisarthritis

Runners have 33% less hospital & Runners have 33% less hospital & Dr. VisitsDr. Visits

Runners suffer 50% fewer lost work Runners suffer 50% fewer lost work days and up to 90% less disabilitydays and up to 90% less disability

Runners have lower blood Runners have lower blood pressure, heart rate and weight and pressure, heart rate and weight and report higher perceived healthreport higher perceived health

Do you have pain in Do you have pain in your shoulder when your shoulder when you raise your arm? you raise your arm?

Many people do and Many people do and most just ignore it. most just ignore it. Why put up with it? Why put up with it? Tell one of us about it Tell one of us about it so we can help today!so we can help today!

Tennis ElbowTennis Elbow Elbow pain may result from one of Elbow pain may result from one of

several different problems. A common several different problems. A common cause of elbow pain is from irritation cause of elbow pain is from irritation to the forearm tendons that attach at to the forearm tendons that attach at the outer aspect of the elbow. the outer aspect of the elbow. Interestingly, only 5% of the people Interestingly, only 5% of the people afflicted with this condition play afflicted with this condition play tennis. It more commonly occurs with tennis. It more commonly occurs with repetitive use of the arm especially repetitive use of the arm especially with a clenched fist. with a clenched fist.

Our doctors & therapists are skilled at Our doctors & therapists are skilled at finding and fixing the source of your finding and fixing the source of your elbow pain. We offer effective, elbow pain. We offer effective, comfortable treatments to help relieve comfortable treatments to help relieve your discomfort. Ask how we may your discomfort. Ask how we may help you too!help you too!

Most of our new patients come to us Most of our new patients come to us by referrals.by referrals.

If you know someone else who If you know someone else who could benefit from our care, please could benefit from our care, please

tell them about us. tell them about us.

Your friend will appreciate the relief Your friend will appreciate the relief & we appreciate your referrals.& we appreciate your referrals.

Watch your thoughts; they become words.Watch your thoughts; they become words.Watch your words; they become actions.Watch your words; they become actions.Watch your actions; they become habits.Watch your actions; they become habits.

Watch your habits; they become character.Watch your habits; they become character.Watch your character; it becomes your destiny.Watch your character; it becomes your destiny.

Lao-TzeLao-Tze

Ergonomics is the study of how to Ergonomics is the study of how to adapt the work place to the adapt the work place to the

person. In other words, the work person. In other words, the work environment should be adapted to environment should be adapted to

youyou, not the other way around. , not the other way around. This is important because when This is important because when the work station fits your needs, the work station fits your needs, fatigue and stress decrease and fatigue and stress decrease and

your comfort & productivity your comfort & productivity increase. increase.

WorkstationsWorkstations Keep the tools that you need Keep the tools that you need

within close and easy reach-like within close and easy reach-like an airplane cockpit. Rearrange an airplane cockpit. Rearrange your space or hang tools up so your space or hang tools up so everything is convenient to reach.everything is convenient to reach.

Take regular and periodic breaks Take regular and periodic breaks so your hands and body are not so your hands and body are not subjected to too much fatigue. subjected to too much fatigue. Plan short breaks throughout the Plan short breaks throughout the day, perhaps using a timer so you day, perhaps using a timer so you don't get excessively involved in don't get excessively involved in your activity.your activity.

Proper lighting is also important.Proper lighting is also important.

We are available to speak to your favorite club, We are available to speak to your favorite club, church or group, offering interesting & church or group, offering interesting &

informative programs:informative programs:

Preventing and Relieving Low-Back PainPreventing and Relieving Low-Back PainManaging Neck Pain & HeadachesManaging Neck Pain & Headaches

Sitting on the Job- Workstation ErgonomicsSitting on the Job- Workstation ErgonomicsStarting an Exercise ProgramStarting an Exercise Program

Safe & Efficient Running MechanicsSafe & Efficient Running MechanicsHealthy Lifestyles- 25 Years of Healthy TipsHealthy Lifestyles- 25 Years of Healthy Tips

Ask us today about how you can schedule a free Ask us today about how you can schedule a free presentation for your club or group of friends!presentation for your club or group of friends!

Use your car’s lumbar support to Use your car’s lumbar support to comfortably support your spine. If comfortably support your spine. If your vehicle doesn’t have a built in your vehicle doesn’t have a built in support, ask us about after-market support, ask us about after-market

models. We stock several models. We stock several inexpensive lumbar cushions that inexpensive lumbar cushions that

will make your trips more will make your trips more comfortable.comfortable.

A cheerful heart A cheerful heart

is good medicine.is good medicine.

The Bible The Bible

Fresh fruits and vegetables Fresh fruits and vegetables contain phytonutrients, which contain phytonutrients, which are known as the “guardians are known as the “guardians

of health”. of health”.

Phytonutrients have been Phytonutrients have been shown to protect us from shown to protect us from several chronic diseases several chronic diseases including heart disease, including heart disease,

cancer, diabetes, cancer, diabetes, hypertension and arthritis. hypertension and arthritis.

“I do believe in chiropractic. I found that going to my

chiropractor three times a week helps my performance. The majority of boxers go to

get that edge.”- Evander Holyfield, Heavyweight Champ

The doctor of the future will give The doctor of the future will give no medicine but will interest his no medicine but will interest his

patients in the care of the human patients in the care of the human frame, in diet and in the cause frame, in diet and in the cause

and prevention of disease.and prevention of disease.

-Thomas Edison -Thomas Edison

Are Golf Injuries Common?Are Golf Injuries Common? The PGA Medical Staff reports that The PGA Medical Staff reports that

up to 85 percent of the injuries on up to 85 percent of the injuries on the PGA Tour and Senior Tour the PGA Tour and Senior Tour relate to the spine.relate to the spine.

The PGA & LPGA have a The PGA & LPGA have a Chiropractor on their medical staff Chiropractor on their medical staff for prevention and treatment of for prevention and treatment of injuries and for improved injuries and for improved performance. About 70 to 75 performance. About 70 to 75 percent of pro golfers receive percent of pro golfers receive regular chiropractic care. regular chiropractic care.

Poor Putting Posture = PainPoor Putting Posture = Pain

Chiropractic TreatmentChiropractic Treatment

The vertebrae in the spine The vertebrae in the spine are similar to links on a are similar to links on a

chain. They can develop chain. They can develop “kinks” that impair motion “kinks” that impair motion

and cause pain. and cause pain. Chiropractors work to Chiropractors work to restore alignment and restore alignment and motion to these vital motion to these vital

segments.segments.

Chiropractic TreatmentChiropractic Treatment

Adjustments to the Adjustments to the spine restore spine restore

alignment, relieve alignment, relieve nerve pressure & nerve pressure & pain, and improve pain, and improve

mobility and range of mobility and range of motion. motion.

Motion is the KeyMotion is the Key

Normally, each vertebra in the Normally, each vertebra in the spine moves independently a spine moves independently a

certain number of degrees certain number of degrees when our whole body is when our whole body is

involved in an activity. If that is involved in an activity. If that is not happening, for example, if not happening, for example, if

two or more segments are two or more segments are restricted, rather than moving restricted, rather than moving independently, it can lead to independently, it can lead to spinal strain, inflammation, spinal strain, inflammation, stiffness, pain and promote stiffness, pain and promote

degenerative changes.degenerative changes.

if you quit worrying about your health… it'll go away. if you quit worrying about your...

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