Pilates for a Healthy Spine: How Pilates Relates to Your Chiropractic Health

Pilates for Chiropractic Health

Guest blog post by: Maiden Lane Studios

“You are only as young as your spine is flexible.” ~Joseph Pilates

Over the years the Pilates Method of exercise has become synonymous for not only toning and shaping dancer like bodies, but also easing back pain and preventing injuries. So, there are many obvious connections to your chiropractic healthcare. Many times the phrase “core strength” gets used to describe the method of movement because there is a major focus on building strength from the center of the body. Similarly, this is a term you will often hear your chiropractor use in treatment.

There is a direct link between spine health and core strength, but first let’s dive into what the core actually is.

The core is not just about abdominal muscles or having a “6-pack.” The core comprises a group of muscles in the body that should be equally balanced and strong. These muscles are: the rectus abdominis, the transverse abdominals, the obliques, the low back extensors, and the glute muscles. Essentially, the core is just about everything except the arms, legs, and head.

Pilates for Chiropractic Health

Pilates is a system of exercises that focuses on building strength from the core first. It places emphasis on working around what is called “neutral spinal alignment,” basically meaning that the anatomical correct alignment of the spine is the main focus on where strength is developed. This helps with the awareness of posture and how we sit and stand. When strength is built from this alignment, improperly overloading the joints with body weight (commonly seen in the low back) is significantly reduced, which helps to alleviate pain and the potential for future injury. As you can see, there are many similarities between the benefits and goals of Pilates and chiropractic work. There is also a focus on syncing the breath with movement that helps to develop a deeper mind to body connection and better body awareness.

Whether back pain or stiffness is present, or if you are looking to prevent the onset of injury, Pilates is a great option for exercise. If you are in the San Francisco area, consider checking out Maiden Lane Studios. Or, if you are ready to add massage or chiropractic care to your treatment regime, please get in touch to schedule an appointment with SF Custom Chiro.

The Importance of Proper Posture: Top Bay Area Chiropractor Explains Why It Matters

Ever wonder why proper posture is so important? San Francisco chiropractor, Dr. Adam Jacobs, explains how correct spinal posture can prevent a variety of potential problems and improve your overall health.

Let’s admit that we all are guilty of neglecting the importance of good posture in our overall health, time and time again! We all are repetitively at fault when sitting in an office chair, sleeping and so on. While the side effects may not be visible initially, a bad posture definitely takes a toll on our overall health.

Proper posture is as important as eating a nutritious diet. In fact, at our San Francisco chiropractic offices, we often tell our patients that perfect posture trains your body to place the least strain on supporting muscles and ligaments during movements or daily activities. It helps maintain the wellness of the nervous system and the spine.

Why having a proper posture is so necessary?

Besides presenting a good appearance, there are various advantages of a good posture. These are:

  •         Prevents the spine from getting fixed or stuck in abnormal positions.
  •         Lowers the stress on the ligaments that holds the spinal joints together
  •         Maintains the correct alignment of the bones plus joints for the proper use of muscles and nervous system
  •         Reduces the abnormal wearing of the surfaces of joints that may cause arthritis.
  •         Prevents backaches as well as muscular pain
  •         Opens up the lungs for allowing more oxygen supply inside the body that moves into the muscle and brain cells and augments your overall energy level.

Keeping a good posture means maintaining an alignment of every body part with its adjacent parts. A proper posture restores the balance and support of all parts. When standing, your exact standing posture should look similar to sketching a straight line from the earlobe, over the shoulder, knee, hip and right into the middle of the ankle.

However, what actually happens if you fail to flaunt a proper posture? Let’s find out.

How bad posture might interfere with your health?

One of the most serious problems involving bad posture can be developing a kyphosis or scoliosis spinal curvature which slowly impacts the spine to alter its normal positions. The human spine has four natural curves that create an “S” shape in the coronal plane. Too much curve in the mid back can lead to a condition called hyperkyphosis, or a buffalo hump.  Too much curve laterally in the sagittal plane can lead to scoliosis. Since bad posture alters the spinal alignment, the resulting motions are negatively affected leading to subluxations that result in less blood supply and altered nervous system response. 

Bad posture leads to serious problems within the skeletal system as skeletons are the support system of our entire body. Slouching or slanted postures lead to rib compression and curving of the spine. The rigidity of the rib cage makes your lungs to not expand fully. This leads to a lack of oxygen supply that impacts your entire body’s systems.

The cervical spine or neck tends to feel the burden from bad posture first. Neck pain leads to tension that radiates lower to the shoulders and upwards causing headaches. Our muscular system works in tandem with the skeletal system to facilitate movement and posture. It helps us to maintain our body positions against the force of gravity and allows us to generate movements.

·         Posture and your digestive system

Ever thought that a bad posture can impact your digestive system? Well, yes, it can! An imperfect posture accompanied by a lack of exercise and, in some instances, obesity can weaken the stomach muscles that generally hold the pelvis in its exact position. Weak muscles denote that the pelvis is tilted forward which aggravates poor posture and causes pain while standing erect.

An abnormal slouched posture has been found to be a contributing factor to digestive issues like acid reflux or hernias. The most convenient way to strengthen the abdominal muscles and provide back support is through perfect posture.

·         Posture and your cardiovascular health

Your breathing becomes easier and deeper with good posture. You will feel less fatigued as a good posture gives you higher oxygen levels and greater energy boost.

With all that being said, how would you know what a proper posture is? Let’s find out.

 

How should the proper posture look like?

·         The proper sitting posture

A good sitting posture comprises of an erect spine and head with the maintenance of the three natural back curves. A slumped sitting posture and a slouched position with head forward reflect a bad posture.

While sitting in an office chair, keep your back aligned against the office chair back. For lengthy sitting make sure that the chair is ergonomically crafted to provide back support and is custom fit. We also recommend Intelliskin (which can be purchase through our shop page) if you find it hard to have good posture on your own while sitting at your desk.

·         The proper standing posture

Always stand with your weight placed mostly on the balls of your feet and not on the heels. It is highly recommended to position your feet slightly apart, approximately at shoulder-width. Let your arms hang naturally down adjacent to your body. Always stand straight and tall with your shoulders upright and refrain from locking the knees.

Tuck a bit your chin to maintain the head level and make sure that the head is square above the spine and not pushed out ahead. If you are standing for a lengthy period, then rotate your weight from one foot to the other or move from heels to toes. While standing it is important to keep your ears, shoulders, hips, and ankles in a vertical line. Generally, by raising your chin up you help to resolve standing postural problems.

·         The best posture for your knees

A proper knee posture safeguards your thigh and lower leg bones. While sitting keep your knees bent at a right angle slightly above than the hips. Your ankles should be placed slightly ahead of your knees. While driving also, your knees should be slightly higher compared to your hips.

How to determine if you have a good posture?

Simply, have a self-examination called ‘mirror exam.’ Stand in front of a full-length mirror and observe whether:

  •         Your shoulders are at level and your head is straight.
  •         Your hips are level and your kneecaps face directly ahead and you have straight ankles.
  •         Also, see that the spaces between your arms and side appear equal.
  •         Ideally aligned feet and ankles would face forward instead of turning inward or outward.

 

Various integrative therapies are also employed to reduce pain through healthy posturing. The Gokhale method created by Esther Gokhale employs the procedure of perfect posture and movement to eradicate back, muscle or joint pain and return back to a pain-free life.  It also helps you to tackle muscle and joint degeneration and augments your stamina and flexibility. The tools help you to regain your natural posture.

Over to You – Is it times to schedule an appointment with a local San Francisco chiropractor?

We hope that the above-mentioned points were successful in letting you know the importance of a good posture. It is thus highly recommended to visit a chiropractor if you spot any posture issues.  If you are in the greater San Francisco Bay Area and would like to book and appointment with one of our specialists, contact us here .

Boost Business Productivity With Corporate Wellness Programs

Corporate Wellness Programs in San Francisco: Why Is It Important To Keep Employees Healthy And Happy?

Recently, there has been a lot of hype related to corporate wellness in San Francisco and throughout the rest of the country. As frequently and commonly the term has been used, it is equally surprising to know that only a few companies are fully incorporating it.

To begin with, corporate wellness is a culture of wellness and creating a healthy environment at work. This not only keeps the employees healthy but also increases their participation. However, there is no set definition of a wellness program. It may appear different for different companies but should be tailor-made according to the needs of the employees. Many firms prefer to extend preventative facilities like biometric screenings and health fairs, while others stress on health education. There are also others that specifically pinpoint on issues like smoking cessation or physical workouts. All of these are fine options for creating a wellness program intrinsic to the requirements of your workforce.

But, the major question is, why should a corporate focus on corporate wellness? Perhaps, because it boosts the productivity? Let’s see how!

Why Is It Essential To Keep Employees Healthy?

  • Boosts productivity

Recent statistics show companies with active corporate wellness programs tend to witness an 8% hike in employee productivity!

That’s perhaps because corporate wellness programs address issues like emotional betterment, mental health as well as financial well-being. Further, many programs have also reached into the houses to influence the health aspects of spouses and dependents. Events like health fairs and health risk evaluation help employees to receive information, set objectives and track progress. Corporate wellness is basically driven by the rare planning behind it and outlines both short and long-term objectives for the employee and the employer. It is the result of numerous solutions working together under one strategy and includes layers of physical movements, education, incentives, sustained commitment, and communication.

  • Better business results with lesser sick leaves

Healthy employees are a key to a company’s productivity and performance. They do not use sick days and can provide a huge turnover, which is a costly issue for companies. Studies have shown that billions are lost due to obesity problems of employees in U.S. annually.  Overweight problems make employees miss an estimated 450 million excess work days compared to fit workers that cost American businesses in billions to lost productivity.

As per a recent study conducted by Harvard University, for every dollar that a company spends on corporate wellness programs, there is a drop of $2.73 on absenteeism related costs incurred by a company. Employee wellness is regarded as a high return on investment for employers because of increasing health care costs. Every dollar invested in employee wellness program brings a greater return on reduced health care cost and lower absenteeism cost.

A recent Rand study, which examined 10 years of data from a Fortune 100 employer’s wellness program, compared the different components of workplace wellness programs, including health-risk assessments, fitness-and-diet components, and overall lifestyle management. It was found that when compared against the lifestyle management component, disease management delivered 86% of the hard health care costs savings, generating $136 in savings per member, per month and a 30% reduction in hospital admissions. This study, along with a six-year study of more than 67,000 PepsiCo employees, posed the question: do workplace wellness programs save employers money? If so, what type of wellness program has the biggest impact on saving employers money? Both studies found that returns vary depending on which part of the program is looked at. In line with the Harvard research previously mentioned, the study of the PepsiCo company found that helping employees manage chronic illnesses saved $3.78 in medical costs for every dollar invested in the effort. Mostly because it cut the number and length of hospital stays, disease management accounted for about 87% of PepsiCo’s total cost savings, even though only about 13% of employees participated. Essentially, the answer to what type of program has the greatest impact on saving employers money is the one that prevents at-risk employees from becoming ill and help chronically ill employees stabilize their conditions. For example, a program that preempts 25 unnecessary emergency department visits can easily save $50,000; while preventing four inpatient stays can save at least $100,000. Savings like these are not unrealistic for a 2,000 employee company.  

With that being said, you by now must be convinced about the usefulness of corporate wellness programs. Yes? How would you do it?

How To Adopt A Successful Corporate Wellness Program?

Here are a few corporate wellness programs that you might adopt depending on your requirements and preferences.

  • A health conscious and nutrition program

The work environment should have a hygienic vending machine and cafeteria items to motivate healthy behavior on a regular basis. A supportive corporate culture is marked by company cafeterias with abundant healthy food which is specifically labeled and tastefully made. Nutritional counseling sessions should also be a part of the corporate goal.

Providing once a week nutritious lunch for employees participating in the company health plan is a wonderful method to augment healthy consuming. Besides, rewarding the employees for their efforts, offering free and healthy food would also boost their latest healthy lifestyle.

Programs like biometric and cholesterol screenings and flu shots in the office place can safeguard against the dangers of common and yet risky health problems like diabetes and coronary ailments. You might also choose to provide guidance on sleep management to assist employees to balance their life both at daytime and night. Making employees receive incentives like insurance premium discounts for contributing in the corporate wellness programs that includes consistent, preventative medical appointments helps in their lifestyle management immensely. Extending free health screenings and health risk evaluations help the employees to comprehend better their health status and its improvement.

  • Making it easy for employees to exercise

You might also offer cost-free on-site health clubs or aerobics schedules to be used during lunchtime sessions or after work. Offering cost-free or discounted fitness club memberships to a local fitness center is a great way to make the employees exercise. Even if the fitness club is on or off-site, sanctioning the workforce to use the facility during work schedule such as at the time of lunch break will increase the chances of their exercising.

You can also offer standing desks to workers as standing boosts energy and the blood flow, besides ramping up the metabolism. Building a corporation goal like walking collectively for a few miles promotes team building. Incorporate various movement moments all through the day for your team. This could be a walk to the meeting room for discussing projects or an inspiring moment where all members get up and jump rope for ten minutes. Think about including everything that keeps your team in motion.

Installation of showers for employees who bike to work or exercise during lunch breaks will help to rejuvenate them and work energetically. Extending incentives like gift cards, achievement certificates and a day off work can help to boost participation levels.

Weight loss management at the workplace can be increased by offering free yoga or Zumba classes or personal workouts onsite at a close facility for greater fitness opportunity.

The online retailer firm, Zappos, is one such example which offers perks like gym memberships, cost-free fitness classes, and marathon reimbursements.  

  • Functional ergonomics

Redesigning workspace through design options helps to motivate activity like a desk outfitted with an exercise ball in place of a chair, treadmill or standing workstations, or anti-fatigue mats for workers to stand on while working. The concept of ergonomic telephone headsets and keyboards and handheld devices, wobble boards are all way to integrate fitness. Implementing such small alterations to the workplace impact the fitness mindset of the employees from the moment they reach their workstations and gets instilled in their behavior.

The mission of an ergonomic program in an industry should be to make the workplace more adaptive to a particular worker based on the job description and task performance and the physical makeover of the employee executing those tasks. This will minimize back injuries and back pain through better body mechanics and reduce the risks linked with continuous sitting in an office chair like neck strain, upper back pain and leg pain.

  • Massage therapy

What could be a better way to unwind than with a massage? You might choose to provide onsite chair massage to employees once a week or twice a month. Another option is providing wellness funds every month to your employees for spending at their desired wellness or beauty spots where they can have their favorite massages or haircuts or even cooking classes is a great idea.

Massage care plays a vital role in your health regimen and helps to decrease adhesion build up from repetitive stress and reduces inflammation after exercise. Massage helps to overcome stress. It can hugely decrease systolic and diastolic blood pressure and boost neurotransmitters linked with reducing anxiety and lower hormones associated with hiking anxiety.

  • Chiropractic benefits

Offering Chiropractic programs to your employees that are customized according to their needs can be a great corporate wellness program. The skilled and talented workforce is driven towards and more likely to remain in a company that takes a vested interest in their overall health. By implementing such programs, you can reveal a commitment level to your employees that they have never probably seen before. Chiropractors are the experts in musculoskeletal injuries which is the most common injury at the workplace.

A chiropractic program can optimize your employee’s body to prevent injury and disorders as well as guide the employees in their nutrition  or exercise programs to help employees reach their optimal health levels. Healthcare is definitely more than pills and should target care that treats the cause not just the symptoms.  Many companies are bring on massage, acupuncture and chiropractic therapy in house to their employees.

  • A great health insurance benefit

Employers interested in wellness should also focus on whether their plans offer charge-less or low-cost preventative care and whether it provides doctors appointment and medical care easily. If these strategies are not put into place, then the rest of their wellness goals have no meaning.

Over to You

Before you even think that you cannot afford additional perks for your employees, always give a thought to corporate wellness as a cost reduction strategy. Remember that a healthy workforce will save your organization money through high productivity, performance and less turnover.

What are your views on this? What corporate wellness programs does your organization offer? If you are interested in bringing a custom wellness program to your company click here and fill out the inquiry and we will get set up a meeting with you.  

 

The Impact of Standing Desks

San Fransisco, CA

How to enhance the health and wellness of employees at the workplace is an ongoing subject of debate. Some discussions consider whether or not a particular organization should invest in corporate wellness programs to boost productivity while others think about specific mechanisms in the workplace, such as standing versus sitting desks.

Recent studies have shown that reducing sitting time to 3 hours each day can increase the American lifespan by two years. There is now a wide variety of modern ergonomic desks that are adjustable so employees can easily go from standing to sitting in a matter of seconds. While it’s not even ideal to only stand throughout the day, keeping a 70/30 ratio between standing and sitting has been shown to decrease risk associated with obesity, diabetes, cardiovascular disease, cancer, and premature death.

Is It Worth Standing For? 

The Advantages of Standing Desks

  •        Weight loss

You can burn up to 1,000 calories from standing at your desk for a few hours every afternoon in a week. Studies have also indicated that using a standing desk while working can reduce blood sugar spikes, especially after lunch.

  •        Improves your heart health

The greater the time spent on sitting, the more likely it is to develop the risk of heart disease.

  •        Reduces back discomfort

Participants in a recent study experienced 32% relief from lower back pain after using standing desks for several weeks. A similar study reported by the CDC detected a 54% reduction in upper back and neck pain after four weeks by using a modern sit-stand desk.

  •        Boosts your energy levels

A seven-week study conducted on participants working on standing desks revealed less fatigue and stress compared to those sitting for the entire work period. 87% of people using standing desks noted greater vigor and stamina throughout the day.

  •        Enhances productivity

A study was conducted on 60 young office workers who were asked to use a standing desk for four hours. There was no shown impact of standing on typing errors or speed.

Texas Health Science Center even measured the productivity of people using sitting desks over 6 months and found that employees who used standing desks were more productive than the people who were sitting at their desks.

  •        Proper Ergonomics

Let’s not forget proper ergonomics. Both feet should be grounded on the floor, monitor should be eye level, keyboard and mouse should be close to the body and at an angle below or equal to 90*.  An anti fatigue mat is a great tool to to add to the work set up as well.  

Here are a few standing desks we recommend: 

Train Smarter, Not Harder

Guest blog post by: Jon De La Torre, B.S. Kinesiology, ACSM CPT, CrossFit LF-1

“The faster you run, the faster you’re done.” Such a simple statement, but yet such a complex theme. How are you supposed to get faster, if you can barely run in the first place? What do the terms, Aerobic Base (AB), Anaerobic Threshold (AT), Maximal Volume of Oxygen (MAX VO2) and Lactic Acid (LA), mean and how do they affect my training performance? This article strives to help athletes understand the basic fundamentals of speed and interval training, as well as covers the three different intensities of running and their specificity.

First things first, your body utilizes two forms of energy, fats and carbohydrates. Depending on how intense you’re working determines how much of each fuel is utilized. Aerobic Base, or roughly 50-55% of your overall max effort, is the exact intensity where your body is utilizing the highest amount of fat per each calorie burned. Anaerobic Threshold, or roughly 75-80% of your overall max effort, is the exact intensity at which your body switches from using fat to carbohydrates as its primary fuel source. Finally, your MAX VO2, is the highest amount of oxygen that your body can absorb and utilize at one time and is also the exact point at which your body is primarily burning carbohydrates, and no longer fats as its fuel source. Regardless of overall body weight or composition, everybody has an unlimited supply of fat sources and a very limited supply of carbohydrates. Physiologically speaking, this is why you can exercise “forever” at your aerobic base intensity, aka tons of fat fuel sources, and also why you must stop so quickly when you’re at your anaerobic threshold intensity, due to carbs not being readily available or accessible.

In addition to which fuel is being utilized, it is important to also understand the production of lactic acid and its effect on overall performance. Lactic Acid is a byproduct of glucose breakdown and oxidation and is always occurring within the body. However under more intense conditions, such as cardio or strength training, the body begins producing more lactic acid then it can process, which can lead to slower muscle contraction, aka less production and eventually being forced to stop movement completely. Lactic Threshold and Anaerobic Threshold, though not exact, are normally interchangeable within 5-10 bpm, and either can be used to accurately estimate the other.

Now, for the good stuff. How do I use this information to benefit my training and overall performance? Train Smarter, Not Harder.

 IF your goal is to lose weight and/or increase your overall endurance, or ability to exercise at a consistent pace/intensity for a period of time than AB is your zone!

The main goal here is to train your body to become more efficient at utilizing fats, the more fat burned, the more weight loss. From an endurance standpoint, the more fat utilization at a higher intensity, means you can maintain that intensity or pace for a longer period of time. The more time spent within your Aerobic Base, the higher intensity threshold that can be reached and maintained. For weight loss and/or endurance, AB is the most bang for your buck!

 IF your goal is to increase speed or power, to get faster or improve on mile/pace time, and/or recruit more fast twitch muscle fibers than AT/MAX VO2 is your jam!

The main goal here is increase your body’s ability to breakdown and utilize carbohydrates for fuel. This type of training promotes speed and power, as well as the recruitment of fast twitch muscle fibers, which allow for faster contractions, aka overall ability to produce faster movement! The more training within your Anaerobic Threshold, the more power produced and the faster pace achieved! To drop your overall mile time and/or improve overall peak performance, AT/MAX VO2 training is where its at!

For more info on training intensity/fuel utilization or to get a custom designed training program, please contact us at JON@JDLT.ME or (805)300-3276. Coach Jon is also available for online coaching services, as well as in person personal training and run coaching around the San Francisco/Bay Area. Check us out at www.jdlt.me to learn more!

Proven Ways To Get Rid Of Muscle Knots

San Fransisco, CA.

Let’s admit; we all are guilty of sitting in front of our computer in the same position for hours, chronically dehydrated and stiff. And that’s when we start feeling tension in our shoulder and neck muscles. Ever wondered why?

Well, this is because of the fact that our muscles get overworked, tangled and are unable to relax. As a result, the muscle fibers become lumpy, have lack of oxygen and nutrition and form a muscle knot. Needless to say, if you have ever formed muscle knots, they are extremely painful. Occasionally, muscle knots go away on their own, but in most cases, proper steps should be adopted in order to loosen the tense muscles and relieve the pain. Let’s have a quick insight on how to prevent muscle knots from developing in the first place. As they say an ounce of prevention is worth a pound in cure.

How To Prevent Muscle Knots From Developing?

1. Eating right

Being dehydrated might be a major cause behind the muscle knots. You should be drinking7-9 glasses of water, but if you are experiencing frequent muscle knots, it could mean that your body is not getting enough water. Achieve your body’s water requirements by carrying a water bottle with you, or by setting a reminder on your phone that will notify you to gulp a glass of water every hour.

Furthermore, maintain a safe distance with coffee and alcohol as they tend to dehydrate you, so it is important to include an additional glass of water every time you consume any of them. Further, it is highly recommended to include calcium, magnesium, and potassium in your diet. These minerals are essential for muscle health and relaxation.  Deficiency of any of these can cause painful muscle cramps, knots, and stiffness. Intake of fresh, organic fruits and vegetables is always recommended.

2. Keep moving

Avoid sitting in the same position for too long whether it is while you are reading, playing games on your phone and so on. It is important to get up and walk around every hour at work. Even while seated at your desk, make small movements like turning your neck from side to side, straightening out your back, uncrossing the legs and the likes. This can go a long way in preventing muscle knots.

3. Exercise regularly

Our bodies are built to perform. Various day to day movements like moving, lifting and stretching keep our muscles healthy and flexible. Exercising regularly works by releasing tension from the muscles if any. It is highly suggested to keep at least 30 minutes for light exercises and stretching every day.

4. Improve your posture

Just like sitting in one position for too long is not good, slouching at a desk or in front of the television is bad for your muscles too. Keep your posture right, sit in a way that the muscles are not strained and blood flow is not blocked. Keep your head upright and your back straight. Slouching or hunching your back can cause stress to the muscles of the back and lead to pain. Keeping a good neutral posture will help in preventing muscle knots and cramps.

However, if the other preventive measures have not worked for you please call your local chiropractor, or massage therapist.  For more information, please call at 415-788-8700 or book an appointment here.

Treating Muscle Knots: Advice from San Francisco’s Leading Chiropractors

San Francisco, CA

In this day in age of over work, over stressed, poor posture humans it is an anomaly to find someone that doesn’t have muscle knots rather than finding someone that does. Luckily there are effective ways to treating them and most of these tried and true ways can be achieved at a SF Custom Chiropractic location.  

If you do have a painful muscle knot or any kind of stiffness, here are a few ways in which it can be treated.

1. Massage

Massage is not only an occasional luxury that you need to save for your vacations or spa but is also a therapy in itself. Massage therapy can help a lot in treating muscle knots. A good masseuse will know how to deal with areas of tension and muscle knots by applying the right amount of direct pressure on the grain of the muscle till the knot is located. Once the muscle is isolated, it is massaged outwards from the knot till it is broken down.

2. Active release technique

Treating muscle knots using the gold standard active release technique is another reliable way that chiropractors around the world help patients feel better. ART treatment is like a deep tissue massage with motion which works by breaking up adhesions in the soft tissues of the affected area. This technique is very popular amongst athletes for performance and sports injuries. Each ART session is specially customized depending on the severity and location of the muscle knot.

3. Heat

Heat increases the flow of blood in the affected area. It may also reduce the pain and muscle tension by helping you relax. Taking a hot shower for a few minutes, or using a hot pack to treat the muscle knot can help you in fetching quick relief. Place a towel between your skin and the hot pack in order to prevent your skin from burning. Heat therapy can be used three to five times a day till the knot disappears. It can definitely give you temporary relief in acute cases.

4. Stretching

Gentle stretches can help in reducing muscle tension and pain from pulled muscles or knots. Stretching keeps the muscles pliable. Including stretching in your daily routine can prevent muscle knots. Yoga or tai chi combines exercise with stretching. To treat muscle knots, one could practice this for an hour every day.

5. Heat and ice

Contrast therapy can also help you in fetching relief from muscle knots. A heating pad or cold compress can ease some of the pain that comes with muscle knots. It is important to use a cooling spray in coordination with stretching. Start with cold for 10 minutes then use heat for 10 minutes and finish with cold for 10 minutes. Never put ice or hot packs directly on the skin.

If you you like to try any of these treatments for your muscle knots, feel free to give us a call at 415-788-8700 or book an appointment here.

 

FAQ #1: why does it sound like something is popping?

chiropractic-adjustment

Chiropractic is new and unfamiliar to many, leaving them worried about what actually takes place during a chiropractic adjustment. One of the biggest fears is experiencing the well known popping noise that accompanies getting adjusted. Some patients continue to be scared about the noise’s implications, but this is because there is no understanding of its cause.

Chiropractic doctors adjust subluxations, which, in the simplest terms, are stuck joints – parts of our body that have lost a full range of motion over time. People experiencing misalignment also face pain, inflammation, and complete loss of function of any of these areas of the body. These joints may and, often, irritate nerve tissue, which explains many of the neurological symptoms that patients complain about.

Although there are multiple ways to treat subluxations, the most common and traditional way involves a chiropractor finding the spine and administering a painless thrust, which corrects the subluxated joint.

The pop that patients hear is called a cavitation. In the production of synovial fluid, yielded by synovial joints (joints of the spine), oxygen, nitrogen, and carbon dioxide are byproducts. When a joint is opened up from a chiropractor, for example, applying a quick thrust to the spine, the gas is released, and you can hear the popping sound. Once this happens, this synovial fluid lubricates the joints once again, and patients can experience a more normal range of motion. How quick and how complete the relief is that follows depends on each unique person and the circumstances that led up to the experience.

cavitationdiagram

Why Filtered Water?

water

Time to consider getting that water filter or, better yet, filtered water bottle that you’ve been eyeing! Here’s why.

(One of the biggest questions many people have is getting filtered water on the go. In the house, you have so much control. You can choose a specific type of jug to add to your fridge, and some even come built into appliances now. But what about when you go out?

While you can fill up a water bottle from your filtering jug at home, you don’t have much control once you’re out of the house. You fill the water up from the nearest fountain and expect a cold, fresh mouthful of water. Instead, you can taste chemicals and dirt. That’s enough to put you off drinking water again!

Click on the link at the bottom of the blog for suggestions for a specific filtered water bottle.)

Why Filtered Water?

water filtration system in laboratory

Let’s start with a look at thefiltered water. What is the big deal about it?

There are debates over filtered water and whether it is better for you than tap water. Experts are on both sides. Tap water is full of minerals, which can be good for you. Fluoride is just one of those minerals, and water will also include some iron, copper, and calcium. But while in small amounts the minerals can be good for you, they can also be bad for you.

The minerals also make water taste different. Along with that, you get some trace amounts of chemicals and poison! Yes, tap water can have the likes of arsenic or mercury in it. You end up drinking it yourself and giving it to your children. And then you must deal with sulphur and other chemicals that leave eggy smells and tastes behind.

Tap water goes through some filtering, but it picks up things along the way. And you really have no idea of all and the quantity of chemicals in the water daily. So, you need to look at filtered systems.

Did you know that there are toxins and chemicals in water that can lead to stomach diseases and ailments? Those discomforts that you feel and the reasons for your food intolerances could be linked to some of the bacteria and toxins in your drinking water! These are factors that we don’t tend to consider. After all, why would water companies not get rid of harmful elements? Why wouldn’t our governments protect us from the potentially dangerous chemicals in drinking water? However, gastrointestinal problems increase by 33% because of the unfiltered tap water that we tend to drink daily.

And this is something that is supposed to make us healthier!

Filtering will help to collect all the bad, so you end up with only the water passing through into the glass. You’ll need to wash out the filter on a regular basis, but you’ll get to see just what is being picked up in your water stream: the stuff you’re drinking when you don’t have a filter in the way.

Filtering only used to be available in larger jugs. Now you can get them for your water bottle system. Take your filtered water on the go and fill up anywhere without having to worry. You won’t regret it!

Anyone will benefit from getting a filtered water bottle. This is something that is suitable for all ages and even for smaller children. It’s certainly suitable for those who like to hike or do a lot of walking or exercise. Those who just want to increase their water intake will also benefit.

But you need to find the right type of water bottle for your needs. There are just so many filtered water bottles out there, how do you know which is the best? Here’s a look at the top options and where they support and fail your drinking needs.

Wait, Why Not Just Get Bottled Water?

water production line

Should we really bother with filtered water bottles when there is distilled or bottled water available to buy? Just what’s the point in spending money on a filtered system instead?

Well, distilled and filter water are not the same thing. Filtered water does allow some of the minerals to get through. You’ll only get the good ones that will protect your body, rather than the poisons and chemicals. You get fresh water without going through too many processes.

Distilled water will have a flat taste to it, due to the processes it goes through. It doesn’t tastefresh, and you can still have some of the chemicals like chlorine in the water. They tend to have a different boiling point to water, so burn off sooner and through the system. You also get rid of every mineral that is good for the body from the water.

Well, what about filtered tap water that is pre-bottled for you? Why not get that instead of putting it through your own system?

The bottled water is in a plastic bottle. That means you’re dealing with the chemicals in the plastic getting into your water. You’re also contributing to the problem of landfill. The plastic doesn’t breakdown that quickly. In fact, there are still bottles from decades ago trying to break down. Experts don’t know how long it takes to break plastic down and suggests it could take a lifetime. Do you really want to contribute to the growing concern of the landfills?

Bottles also have chemicals in them. While BPA is the most concerning and one that manufacturers are staying away from, there are plenty of others that you will need to be concerned about.

What about glass instead? Well, these aren’t the safest for carrying around in your bag. While there is a bit of a fresher taste than plastic, you must deal with the weight off the glass in your bag.

A filtered water bottle is made of safe and durable material. Sure, it won’t break down, but you’re not buying multiple bottles daily. You get one bottle to last you a lifetime, so you’re not contributing to the waste daily. You also get the best of filtered water, instead of wondering what type of processes the manufacturer has put their bottled water through.

Let’s also remember that it uses up fossil fuels to make the plastic bottles—and to go through the distilling process. You’re burning through the Earth’s non-renewable energy sources, and we’re already running through them at an alarming rate. We need to manage that better, and we can do our part by using reusable water bottles.

Oh, and we need to remember that the bottled water doesn’t always come from where it says it will! A lot of it is tap water! So, you’re not actually cutting out the bad elements that you thought you were.

We also can’t ignore some of the extra chemicals that the manufacturing companies can put into the water. Do you really know what you’re drinking? Has it been bottled at source and had all the chemicals and bacteria removed? Is the water really going to help support our health? Will our bodies be able to cope with potential chemicals and toxins added to them?

And we need to think about the way that manufacturers make the water taste fresh and clean. Does the water go through a filtering system or are we putting other chemicals in our bodies? Some companies will go through a distilling process instead, which means some of the chemicals will still be in the water.

While filtered water, bottles don’t completely remove the need to create products—we still must get filters—they will help to minimise the amount of pressure we put on our environment. We also minimise the amount of money we spend while protecting our health.

View this blog on its original website here. It, also, offers suggestions for a practical and efficient brand of filtered water bottles.

Welcome Dr. Erik Steine!

erikDr. Steine was born and raised in the heart of Packers Country — Black River Falls, WI. Erik left the nest when he entered enemy territory to complete his undergraduate education at Winona State University in Minnesota. There, he pursued a Bachelor of Science degree in K-12 Physical Education with a minor in Coaching. Following his time in Minnesota, Dr. Steine moved across the country to complete his chiropractic coursework at Palmer College of Chiropractic at its campus in Port Orange, FL. Almost ready to graduate, he sought out a promising place to establish his chiropractic career. It was only in July that he packed up his bags for the Bay Area. Dr. Steine completed his three-month preceptorship at SF Custom Chiropractic before recently acquiring a position as an associate chiropractor. As a former collegiate athlete, Dr. Steine has always had an interest in functional movements and injury prevention, particularly after sustaining a number of injuries during his playing time. Dr. Steine says that the most important element to staying active but pain-free is remaining well-rested — with a good night’s sleep of seven or eight hours. Dr. Steine will be starting Tuesday and Thursday from 7am until 10am.