Are You on the Grind? Ask A TMJ Specialist in San Francisco

It’s the middle of summer, and you’re trying to juggle a hectic work schedule and vacation. To put is simply, you’re on the grind — but what kind of grind? Perhaps you or someone else has pointed out that you have been grinding your teeth, a habitual or involuntary action also referred to as bruxism, throughout the day or, more commonly, at night. Have questions? Our TMJ Specialist in San Francisco can help.

Why does our brain signal us to grind our teeth?

The human brain endures lighter and deeper stages of sleep. As it approaches deep sleep, the body releases control of different parts and organs of the body, including the jaw and tongue. The jaw becomes heavy, and the tongue can expand to almost twice its size, both blocking the airway and consequently making it difficult to breathe. Researchers have found that those who experience any blockage at night grind their teeth in order to reopen this airway.

This phenomenon presents an obvious problem — pain — but also has many other consequences. These complications include:

  • Tooth stress fractures
    • These most often appear within the earliest stages of teeth grinding and are most commonly seen on the molars. Many patients confuse the discoloration to be cavities, and without proper treatment, they lose sections of these teeth. When the severity has reached a certain level, only total tooth restoration can repair the teeth
  • Excessive exertion from the upper and lower jaw
    • As teeth become shortened, the upper and lower jaw have to compensate and come together with greater impact in order to chew. This exacerbates the initial issue
  • Eroded enamel
    • Constant clenching and grinding gradually erodes the teeth’s enamel, or the hard, glossy substance that covers the teeth
  • Temporomandibular Joint (TMJ) Syndrome
    • When excessive pressure on the jaw becomes habitual, patients often are consulted for TMJ

Temporomandibular Joint (TMJ) Syndrome

Although the jaw is the human skull’s largest bone, it can only withstand so much pressure. With that being said, Temporomandibular Joint Syndrome is a condition commonly seen in patients who complain of grinding their teeth. Bones, blood vessels, and nerves comprise your TMJ, which you have two of — one on each side of your jaw.

TMJ specialists in San Francisco

Signs of TMJ Syndrome that may be cause for a visit to the chiropractor include headache, earache, chronic jaw pain, problems with chewing, and “clicking” from the jaw.

How can our San Francisco chiropractor help?

By alleviating tension in your spine (especially in your upper back and neck), chiropractors are able to eliminate dysfunction associated with pressure on nerves that are connected to either or both of your TMJs. In other words, if you’re looking for a TMJ specialist in San Francisco, we can help! ART is one specific technique that allows chiropractors to relieve these adhesions and stress in your jaw muscles. When your TMJ is able to relax and return to its proper motions, the pain will go away.

Some other suggestions from our San Francisco chiropractors:

  • Incorporate activities that eliminate stress into your daily routine
  • Disengage from electronics at least one hour prior to getting in bed
  • Address your posture when sitting, standing, and sleeping
  • Keep your teeth apart
    • Your teeth should only touch momentarily when you’re chewing
  • Avoid over-opening your jaw
    • Yawning is one of many activities that will cause you to over-open your jaw. Try keeping your tongue at the roof of your mouth while doing so to prevent over-opening
  • Wear a mouthguard
    • If you’re looking to only wear a mouth guard when sleeping, consider stabilization splints. They are flat and cover all of the teeth. These guards ease the TMJs and consequently reduce facial pain
  • Make sure that all lights are off in the room before going to sleep
    • If light is shedding into your room from the street, try using black-out curtains

If you’re looking for a TMJ specialist in San Francisco and would like to learn more or schedule an appointment with one of our chiropractors, schedule an appointment today.

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 .

Common Injuries for Triathletes


Triathlete Injuries SWIM:

Rotator cuff strain or impingement: Pain on the front or outside of the arm. Common found with repetitive overhead activities (swimming). The group of four muscles mainly responsible for stabilization of the shoulder is collectively called the rotator cuff. Impingement = compression of the rotator cuff tendons between the bones of the shoulder.


Cervical Strain: Pain at base of skull or along sides of neck. Common with biking because of prolonged extension – May need to have bike fit assessed or posture on bike- use eyes more than neck to look ahead. Frequent stretching helps.

Lumbar Strain/pain: Pain around lower back. May be due to tightness, weak abs, or improper positioning on the bike. Seek medical attention if pain radiates down leg or if you have numbness/tingling.

Patellofemoral Syndrome: Pain in front of the knee or under the kneecap. Can feel pain running, biking, and descending stairs or with prolonged sitting or squatting. Can be caused by anatomic malalignment, poor bike fit or strength imbalances and tightness.

Patellar Tendinitis: Pain below the kneecap. Usually aggravated by jumping and mid to full squat. May feel pain with biking/running. Often associated with decreased quad strength and can co-exist with patellofemoral syndrome.

Hamstring tears or strains: Can occur with running or cycling. Usually caused by tight hamstrings due to overtraining or muscle imbalances. Pain can be sharp and persistent. Gentle stretching, massage, ice for acute injury.


Achilles Tendinitis: May have pain, swelling and tenderness to touch at heel cord. Can be due to calf weakness or tightness, poor footwear, overtraining (running) will affect running and possibly cycling.

ITB Syndrome: ITB is a fibrous band that runs down the side of the leg from the hip to the knee. Usually pain is localized to the outside of the thigh, just above the knee and is sharp/stabbing. If the band becomes tight it rubs over bony areas and causes irritation and pain. Pain can be with running or bending the knee with cycling.

Plantar Fasciitis: Pain in heel and can be along the arch. Worst first thing in a.m. Common with pronated feet (low arches) and aggravated by walking/running. May need orthotics or motion control shoes.
Shin Splints: Pain, tenderness, and mild swelling next to the medial (inside) lower half of the tibia (shin bone). Common with overpronators, running on hard/slanted surfaces, or downhill, worn out or inappropriate footwear, tight calves.

All the doctors at SF Custom Chiropractic are sports chiropractors and can always help assist you with your healing process with injuries. Just give us a call to find out more 415.788.8700!

Meet Dr. Mike Grossman!

Dr. Mike Grossman


Dr. Michael Grossman’s passion for chiropractic began when he suffered a neck injury at the age of 16, falling off his bike, leaving him in agonizing pain for weeks. He had difficulty with sleep and performing his daily activities, until he decided to try chiropractic care. After a few treatment visits he was able to achieve a restful nights sleep and could function in his everyday life without pain. This was the spark that lead to his chiropractic career. Dr. Grossman attended San Jose State University graduating with a degree in Kinesiology and a minor in Complimentary and Alternative Health. After graduating he attended Palmer College of Chiropractic West located in San Jose, CA. While attending chiropractic school he was involved with the sports council working events such as the Sea Otter Classic and Turkey Trot. He also participated in clinic aboard traveling to El Salvador and Fiji delivering chiropractic care to impoverished areas that had poor access to health care. He performed his internship at SF Custom Chiropractic facilitating patient care. Following his internship he was hired on as an associate doctor at SF Custom Chiropractic. Dr. Grossman is certified in Applied Kinesiology, Sacral Occipital Technique, full body Active Release Technique, Fascial Movement Taping, and Tecnica Gavilan. He resides in Cupertino, CA where he takes advantage of the beautiful Bay Area outdoors engaging in activities from camping, biking, hiking, and music festival events.


Dr. Grossman attended San Jose State University and received his undergraduate degree in Kinesiology with a minor in Complimentary and Alternative Medicine. He attended Palmer College of Chiropractic West for graduate school in San Jose, CA.


Dr. Grossman is certified in Full Body Active Release Technique, Sacral Occipital Technique, Applied Kinesiology, and Fascial Movement Taping.


Dr. Grossman has contributed to the community delivering chiropractic care to outreach facilities in San Jose. He also delivers talks on chiropractic care and the benefits at local boot camps, schools, and sporting events.

Meet Dr. Delghi!

Dr. Delghi UrubshurowWhy Chiropractic?

Dr. Delghi became interested in chiropractic from a young age after experiencing how chiropractic care helped her through a shoulder injury that positively affected her successful academic and collegiate swimming career thereafter. That’s when her passion to help others remain active and pain free first began.

Dr. Delghi completed her undergraduate degree at Columbia University before she received her Doctorate of Chiropractic from Palmer West College of Chiropractic in San Jose. She chose to attend Palmer West because of its well-established reputation for training practitioners in both traditional and sports chiropractic. During her time at Palmer West, she did her internship with Dr. Jacobs at SF Custom Chiropractic.

A Lifelong Learner

Dr. Delghi is certified in the Webster Technique, which is a chiropractic technique used to restore balance to the pelvis of pregnant women throughout their pregnancy. She continues to further her education with a focus on the treatment of extremities and the TMJ.

Involved in the Community

Throughout her chiropractic training at Palmer West, Dr. Delghi participated in its community outreach programs that treated athletes all over the San Francisco Bay Area during various sports events. She was also part of the sports medicine team at St. Mary’s College in Moraga, where she provided chiropractic care to the student athletes. Additionally, she enjoys helping moms discover the many benefits associated with chiropractic care during and after pregnancy.

Core Strength Training

Core Strength What?

The group of muscles that stabilize the spine and allows increased force generation by arms and legs. Includes transversus abdominis, internal/external obliques, etc.


Key exercises, like swimming, cycling and running themselves, should involve core stabilization, independent limb movements, and cooperation among several muscles that are centrally involved in swimming and pedaling stroke and running stride.

Core Strength Training and Athletic Performance

Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of powerful movements of the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the limbs, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

Training the muscles of the core also corrects postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness – that is, fitness that is essential to both daily living and regular activities.

Core strengthening exercises are most effective when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored.


No Equipment Core Strength Exercises

Body weight exercises are very effective for developing core strength. They are also the type of exercise many athletes and coaches rely on for regular core training. They include:

Plank – Prone Core stabilization: balance all your weight on your knees and forearms. Keep your back as straight as possible. Maintain the weight on your forearms while you slowly lift your knees off the ground. Hold for 30 seconds – 3 sets.

Side Plank – Core Stabilization: Balance all your weight on your forearm and side of your knee. Keep your hips straight up and down – push bottom pelvis forward and the top of your pelvis back. Keep your body as straight as possible and do not let your hips sag toward the ground. Level 1 – on the bent knee. Level 2 – lift up on the side of your foot. Level 3 – Lift top of foot toward ceiling without dropping hips. 30 seconds – 3 sets.

Bird Dogs – On all fours with hands under shoulders & knees under hips, spine is neutral. Keeping neutral spine, simultaneously reach left arm in front of you (thumb up, at about 45 degree angle, only up to shoulder level at highest) while reaching right left up and out behind you (contract glut and reach leg only to hip level, think about making your leg as long as possible, not reaching as high as possible). Contract abs throughout to keep spine neutral. Alternate opposite arm + leg extensions.

Bicycle – Start with your knees and hips bent at 90°. Your lower back should not lift off the ground. Push your belly button to the ground. Bring your left leg to the ground, but do not let your heel touch the ground (about 1 inch from ground) while your right knee remains bent, then bring your left knee back to bent. Alternate – one on each side represents one. Total 25 reps (50 total).

Leg DropsLower Abs Stabilization: Start with your knees and hips bent at 90°, then extend legs to a 180° angle. Your lower back should not lift off the ground. Push your belly button to the ground. Slowly lower legs to a position where you can hold them off the ground for 15 seconds without lifting your back from the ground. Total 5 reps.

Leg Raises – Supine (on your back) Core Stabilization: Balance weight on the forearms and heels keeping your back, hips, and legs straight. One leg at a time – lift the right leg about 4 – 6 inches off the ground and hold for 15 seconds. 3 sets

Fire Hydrant – Start on hands and knees. Extend your right hip while keeping your knee bent. Push foot toward the ceiling without arching your back. All the movement should come from your hip, then move to outside then across the body (3 positions, middle, outside, and inside). All three movements make up 1 rep. 10 sets on each leg.

Superman – Lying face- down on the ground with arms straight out and palms down. Begin by lifting legs and arms off the ground. Hold so that legs (from knees down) and arms are off the ground. Movement should be relatively minor with constant stretch felt. Hold for 15 seconds – 3 sets.

Here at SF Custom Chiropractic, if you are ever concerned about your form we can help assess you with our functional movement screening. Just give us a call and we can get that set up for you!

Bodyweight Strength Training

Why: Squats work your glutes, quads, hamstrings, and calves all at once.

How to do it: Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything is pointing in the same direction. Do not go lower than 90 degrees.

Push up:
Why: Push ups, like squats, are compound movements using almost all the muscles of your body. You’ll work your chest, shoulders, triceps, back, and abs.

How to do it: Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulder, body in a straight line from head to toe. Don’t sag in the middle and don’t stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up.

Why: Lunges work most of the muscles in your legs including your quads, hamstrings, glutes, and calves.

How to do it: Stand in a split stance (one leg forward, one leg back). Bend knees and lower body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don’t let your knee bend past your toes. Variations: front lunges, back lunges. Keep it under 16 reps.

The Plank:
Why: The plank is an isolation move used in Pilates and Yoga and works the abs, back, arms, and legs. The plank also targets your internal abdominal muscles.

How to Do it: Lie face down with elbows resting on the floor next to chest. Push your body off the floor in a push up position with body resting on elbows or hands. Contract the abs and keep the body in a straight line from head to toes. Hold for 30-60 seconds and repeat as many times as you can. For beginners, do this move on your knees and gradually work your way up to balancing on your toes.

Why: The pull-up works on the majBodyweight Training or muscles of your back and shoulders which helps you burn calories and of course, strengthens your back.

How to do it: Hold the bar with palms out and wider than shoulders. Pull your abs in bend your elbows and raise your body (and chin) towards the bar, contracting the outer muscles of your back. Do this exercise 2-3 times a week using enough weight to complete 12-16 repetitions. If you don’t have access to a gym, try a one-armed row. See how it’s done.

The Chiropractors at SF Custom Chiropractic can also deal with Functional Movement Screening if you are concerned about if your form is correct or not and how it may injury you.

SFCC Corporate Outreach: We can help YOU & your Company

SFCC Corporate Outreach

Did you know SF Custom Chiropractic has a new branch of clinics, led by our founder, Dr. Adam Jacobs?

Our mission at SFCC is to educate people on how to achieve and maintain optimal health and help them get there as quickly as possible. We are expanding that vision to the workplace with out new corporate outreach division.

SFCC is now offering chiropractic services and presentations on various health and wellness topics to companies local to San Francisco.

SF Custom Chiropractic can work with your organization to address common health problems incurred by work environment and will tailor a health talk that will suit your company’s needs.

Corporate Wellness Options :

  • Chiropractic Care on Site: The highly skilled doctors of SF Custom Chiropractic provide the leading-edge care designed to offer restorative, long-term sustainable solutions to employees’ ailments to increase performance and decrease injury.
  • Always Custom: A thorough examination and treatment is performed, alongside a custom rehabilitative exercise program when needed, to help each employee reach their health and performance goals.
  • Ergonomic Set-Up/Evaluation: With a thorough history and exam of each employee, the ergonomic assessment will allow the doctor to customize the workplace, correct the issue causing pain or discomfort, and provide instructions for each employee the way a cookie cutter ergonomic assessor can not.
  • Chair Massage: Our certified massage therapists provide in-office relief of stiffness, tightness, and stress reduction for employees.
  • Lunch & Learn/Workshops: If you know Dr. Jacobs, you will know that these will be informative and fun presentations! The lunch and learns are designed to address and offer solutions to many health issues arising from daily work and lifestyle habits. Topics can be completely custom and include tips on how to improve stress management, use nutrition for mental performance, evaluate your own ergonomics, natural solutions on neck and back pain, and more. 
  • Health Screenings: Health screens offer insight to one’s current health and allows the doctor to detect the cause of many current complaints. This is an interactive and engaging way to inform about the impact and importance of preventative care.
  • Health Fairs: SFCC will set up an informational table where employees fill out health stress surveys and self-tests for nerve damage and postural problems. The doctor then goes over the surveys and answers any health questions the employee may have.

Any of the workshops listed above can be tailored from 30 minutes to a half day depending on the needs of the company and size of the workplace.

If you think this would benefit your company, please contact us or cc your HR department:

SF Custom Chiropractic @ (415) 788-8700


Ergonomics It’s 2 o’clock on a Tuesday afternoon; you feel the bags under your eyes getting heavier, but you are determined to meet your deadlines. You look around the office and your fellow employee to your left has her hand around the back of her neck, rolling her head from left to right and back; the employee to your right has both hands above his head and leaning as far back as possible; the employee across from you is massaging her shoulder. Now you have the sudden urge to stand up and walk around to find relief, being aware of the body aches from sitting too long and staring at the same screen for so many hours.

This might not always be the case in your daily work routine, but we all know the feeling; whether in the workplace or at school, we’ve sat in chairs that hurt our back, looked at computer screens that were in positions that strained our neck, and used other work equipment and furniture that made it difficult to focus and get work done.

The workplace should be safe and healthful; however, work-related mucsculoskeletal disorders (MSDs) account for one of the leading causes of lost workday injury and illness. MSDs include pinched nerve, herniated discs, sprains/strains, pain, and carpal/tarsal tunnel syndrome. These conditions can create worker’s compensation claims, sick days off, lost productivity, and decreased performance. Ergonomics, or the study of people’s efficiency in their working environment, can be applied to reduce the risk of developing MSDs.

What is ergonomics?

Ergonomics is a real scientific discipline that involves research for design improvement of office equipment and systems and anything that will enhance the ways in which a person works in the workplace.

Ergonomics Process

  • Management Support and Worker Involvement: A critical aspect in the overall success in the ergonomic process is the communication between management and staff. Management should be committed to educating the workforce on issues pertaining to ergonomics and clearly address responsibilities that include reporting ergonomic problems.
  • Proper Training: Training the workforce, whether it be training them to properly use equipment or by simply educating them about ergonomics and its benefits, ensures that the workers become aware of potential ergonomic problems, making them more inclined to report ergonomic problems that can cause MSDs.
  • Identify Problems: Being able to identify and assess ergonomic problems is an important part of the ergonomic process as recognizing an ergonomic problem when it arises prevents MSDs.
  • Implement Solutions: Modifying existing equipment, making changes in work practices, and purchasing new equipment can serve as solutions to reduce, control, or eliminate workplace MSDs.

Evaluate Progress: Periodically assessing corrective actions and checking to see if those corrective actions are improving or limiting work efficiency ensures long-term ergonomic success.

What Can Our Chiropractors do to Help?

Our chiropractors can assist with the ergonomics process by coming in to your workplace and conduct ergonomic assessments. During an assessment, our chiropractor will inspect your work area and analyze you, your posture, and movements while working. From his inspection, he will write up a report that includes recommendations for corrective action as well as recommend ergonomic products that will enhance worker productivity and reduce MSDs.

SFCC can now come to your work place and give you an Ergonomic assessment! 




Stretching: Dynamic Vs. Static

Dynamic and Static Stretching Growing up, physical education classes always taught us to stretch before doing physical activities. Stretching is still beneficial but there are different types of stretches and specific times to put them to use. Most of what we have been taught is static stretching, where we hold a stretch for at least 10 seconds or more in the same position. There are other forms of stretching that can be much more helpful.

Dynamic Stretching

Dynamic stretching is still stretching but you do not hold the stretch for a short period of time. It is stretching with continuous movement. Dynamic stretching is best done before your workouts. When you do dynamic stretches before your workout, you are essentially warming up your muscles for your workout and it prepares your body for the workout to come. Dynamic stretching before workouts or games help improve range of motion and will help your flexibility of your joints for the game. Dynamic movements prep your body for the movement you are about to do.

Examples of dynamic stretches:

There are many different dynamic stretches and you should tailor the type of stretches towards the work you are about to make your body do.

For arms: a good stretch would be using your arms to make complete arm circles, full range of motion.

For legs: for maybe like 10 meters or so, jog back and forth a couple times

  • Do it again while doing knee highs
  • or Butt kicks

You can also do stretches like lunges but continuously moving, or toe touches would be great examples.

Static Stretching

Static stretches are stretches that you do after your workout. They are the ones that you hold for a certain period of time. These are the stretches that come to mind when you think about stretches. These stretches you want to elongate the muscles where you are pushing yourself but you can still tolerate it. Static stretching after working out can also improve flexibility and range of motion. Static stretching is a way of relaxing your body and to help prevent soreness after your workout as well.

If you need any help with what stretches to do to help with your injuries or to prevent injuries, make an appointment with SF Custom Chiropractic and the chiropractors here will be more than happy to help you!