5 Tips to Get Your Body Ready For the Summer

With summer quickly upon us, and temperatures in the Valley already hitting the high 90’s, here are some tips to help you feel confident and look fabulous this summer.

PERFORM SIDE PLANKS, DAILY 

For a stronger, more well-defined core incorporate the Side Plank. The Side Plank is the safest and most effective core-strengthening exercise. The Side Plank primarily targets the oblique muscles on each side of the body. To lose the “love handles” you have to work the obliques. However, this is a full-body exercise that also trains the muscles in your hips, chest, and shoulders. The lumbar spine is designed for stability, not mobility, so repeated moving of the vertebrae in ways they are not designed (as in ab crunches) can predispose you to back pain and possibly even lead to injury, such as a herniated disc.

There are plenty of Side Planks variations to meet everyone’s needs. The Side Plank can be challenging for both the beginner and the athlete. For example, the Side Plank can be made easier by bending and keeping the knees on the floor, or it can be made more challenging by performing a Side Plank with leg lift or you can incorporate a Side Plank Knee to Elbow Crunch, or Side Plank Rotations – performing a side plank on one side, then a regular forward facing plank, then a side plank on the other side.  Here are a few examples: 

WATCH WHAT YOU EAT (Literally)

Studies show that when people ate unhealthy food in front of a mirror, they consumed about ⅓  less of that food. This is because looking at yourself while eating a food you know you shouldn’t be eating causes psychological discomfort. By placing a mirror in front of you as you eat, you can break bad eating habits and strengthen positive eating habits. Watching yourself eat the healthier option can feel good, be satisfying and motivating. 

LET GO OF CARBS

Cutting out processed and starchy carbohydrates from your diet can help you control cravings, cut sodium levels, and help you stay away from unnecessary preservatives which can lead to water retention and bloating. Take a look at the ingredients of the foods you eat. If it contains an abundance of ingredients, especially ones you cannot pronounce, try and stay clear of it. Find out what fruits and vegetables are in season for a guilt-free snack.

DRINK MORE WATER AND LESS ALCOHOL

Assess how much alcohol you consume every week and try to identify days or instances where you can cut back. Decreasing the amount of alcohol you consume will help you reduce the number of calories you consume. Believe it or not, an easy way to get rid of excess water weight is to drink lots of water. You should aim to drink at least half your body weight in ounces each day to stay hydrated and increase your fat-burning potential.

STAND UP TALL 

An easy trick to look up to 10 pounds thinner is as simple as changing your posture. By slumping over, you appear shorter and wider. Standing up straight and engaging your core does more than just change your appearance, it can help relieve headaches, back pain, and help minimize the degeneration of the disks, joints, and cartilage.

Best in health,

Drs. Woolston

3 Desk Exercises To Help Prevent Neck Pain

Can you believe we’re almost to the end of August and September is less than 2 weeks away? Time really is flying by this year. We’re almost ready to enter the busiest time of the year. With the way this year is going, it will be 2018 before you know it.

Positive habits and healthy practices are common come January. Did you make any healthy resolutions at the start of 2017? Are you sticking with them? If so great, if not, remember it’s never too late to start a new habit or add new practices to support existing self-care rituals to your current routine. It’s important to consciously create positive habits so you live your life to the fullest and stay healthy and pain-free.

Life gets hectic. We get distracted. Sometimes we have difficulty carving out time for our own personal well-being. Here are 3 exercises you can do easily and quickly at your desk to prevent neck pain and stay in alignment longer in between visits:

 

IMG_6197Neck Rotations
Keeping your eyes parallel with the horizon, rotate your head to the right and hold. Take a deep breath.
Keep your shoulders back and down in a relaxed fashion. As you rotate to the right you will be looking over your right shoulder.
Hold that position for 20 seconds then return back to center.
Rotate to the left and hold the position for 20 seconds.

 

IMG_6177Cervical Lateral Bend
Sit up straight and flex your neck to one side so that your ear approximates towards your shoulder.
Make sure your shoulders are pulled back and your ear is in alignment over your shoulder.
Hold the stretch for 20 seconds then repeat on the other side.
Resist the urge to ‘pop’ your neck in any direction.

 

IMG_6171Neck Retractions 
Sit tall in the chair with a backrest. Keep looking forward while bringing your head backward, making sure not to tilt your head down (it may help to put a finger on your chin to guide your head back).Tuck your chin as if you were making a double chin while maintaining a forward gaze. A great way to visualize this exercise is thinking about giving yourself an extra chin, as it has this effect when performed.
Retract the neck back and hold for 10 seconds, then repeat 5 times. You should feel the muscles in the front of your neck engage.

Disclaimer: These exercises are suitable for most people. However, if you have recently sustained an injury or if you have a neck condition, or pain or other symptoms going down your arm, or you’re just unsure of what you should do – or how you should do it – please ask us. 

5 Exercise Tips For Chiropractic Patients To Speed Healing And Maintain Health

Chiropractic care is designed to alleviate pain and restore the body to its natural balance. For chiropractors, injury prevention is key for a healthy body. Good practices combined with solid exercises creates toned muscles that protect the body and spine from harm. While each patient receives exercise instructions for their specific condition, the following exercise tips for chiropractic patients apply to everyone.

Do Take Time To Warm Up Before Exercising

Before starting any exercises, it’s important to warm up. A series of dynamic moves will boost your heart rate and heat up the muscles that you will be using during your work out.

Select whole body movements such as leg lunges paired with arm motion or walk in place while raising and lowering your arms. Once you’ve warmed up, you can safely stretch without risk of injury.

Introduce Ergonomics Into Your Home And Work Space

One of the most important exercise tips for chiropractic patients is to take steps to keep your body in alignment as you move through your day. In the workplace, check with an ergonomics consultant to ensure proper positioning, especially if you spend most of the day seated or doing repetitive tasks.

A comfortable chair reduces muscle strain and prevents injury. Make sure that your feet sit firmly on the floor and that lumbar support is in place. At home, you should have a good mattress and supportive furniture.

Choose The Right Shoes

Before you buy your next pair of shoes, check for stability, flexibility, and comfort. During your test drive, make sure that the shoes feel firmly in place as you move through your entire range of motion for a stable gait during wear.

Footwear should be flexible enough to give easily at the base of the toe for a smooth gait, and there should be cushioning at all the right places with plenty of room for the toes to move. Shoes that properly fit your feet means that your walk will be more natural and healthy during exercise and in daily motion.

Sit And Stand With Posture In Mind

Perhaps the biggest reason that these exercise tips for chiropractic patients are so important is that strong and flexible muscles will help you have good posture. Be mindful of the following as you move through your day:

  • When sitting, your feet should be on the floor, your shoulders should be relaxed, and your forearms should remain parallel with the ground.
  • If you will be standing for a time, make sure that you maintain posture by tucking your stomach muscles in.
  • When standing for an especially long period of time, be sure to shift your weight from one foot to the other and from the heels to the toes and back again.

These simple tips for maintaining good posture will passively work your muscles and result in a healthier spine.

Passive Stretches For Large Muscles

Finally, it is important to target large muscle groups with passive exercises. Use your weight to slowly stretch your hamstrings, your piriformis, and your entire back. Passive stretching is gentle and relieves stress points that cause back pain. These gentle exercises provide a great deal of relief and are easily adjusted to suit your current ability.

At the Woolston Wellness Center we are happy to work with you to design an exercise program that is optimal for you. Be sure to follow through with the plan and include these tips in your regular work out to experience the joy of healing from chiropractic care.

What Chiropractic Patients Should Know About Stretching

When you suffer from joint or muscle pain, it is important to work on maintaining as much flexibility as possible. The more flexible you are, the less likely you will be to further injure yourself. One of the best ways to improve your flexibility is by stretching before you are active.

However, you need to warm up your muscles before you stretch. If you stretch first, you can actually injure yourself by pushing your joints too far. Spend a few minutes doing some light activity before you stretch. This can be as simple as a brisk walk or some basic calisthenics.

If you have been seeing a chiropractor, he or she may be able to recommend some stretches for you. Otherwise, you can use some of these basic techniques. There are two basic forms of stretching, static and dynamic.

Static Stretching vs. Dynamic Stretching

Static stretches involve holding a position for a certain period of time to loosen up your muscles. These tend to be what most people think of when they think about stretching. However, dynamic stretches are also important. With these, you move parts of your body to work on your flexibility.

Many of the most effective stretches for back pain can be done right at home. For example, lie on your back with your knees bent. Grasp one knee in both hands and pull it up towards your chest. Hold this position for 30 seconds and then lower the knee to the starting pose. Repeat with the other knee. You can also do both knees at the same time.

A similar stretch begins in the same position as the previous one. However, instead of lifting your knee to your chest, roll both legs to one side so that your knees are as close to the floor as possible. Hold this position for 10 seconds, and then roll to the other side.

Another common stretch recommended by many chiropractors comes from yoga, where it is known as the “cat pose.” Get down on the floor on your hands and knees, with your hands underneath your shoulders. First, let your abdomen drop down towards the floor. Then, reverse this movement by arching your back. Repeat this cycle three to five times.

More dynamic stretches can also be good for your muscle pain. Try doing handwalks to stretch your shoulders and abdominal muscles. Stand up straight and slowly lower your hands towards the floor. Walk your hands out in front of you until you are as far down as you can go. Then walk your hands back to the starting position.

A final stretch that can help your back muscles is known as the “scorpion.” Lie face-down and stretch your arms out to the sides. First, slowly move your right foot towards your left arm. Then, move your left foot towards your right arm. Make sure to move in a slow and controlled fashion.

When you are suffering from muscle or joint pain, it is a good idea to stretch both in the morning and the evening. By incorporating these exercises into your daily routine, you can avoid many common injuries.

If you need further instruction regarding stretches, please give us a call at 480-556-6797 to schedule an appointment and we’ll be happy to help you.

3 Key Ways Runners Can Benefit from Chiropractic Care

 

Running is one of Americans’ favorite forms of exercise. The reasons for its popularity are simple — it can be done almost anywhere, takes no special equipment, and burns lots of calories. Running also offers a great many health benefits such as weight control, decreased blood pressure and cholesterol, and relief from stress.

Everything with running is fabulous, right up until the time you hear a snap, crack, or pop. The downside of all the wonderful benefits is that running causes its share of injuries to the body.

The Ohio State Chiropractic Association presents an alarming statistic that two-thirds of runners will be injured in some way. Tendonitis, shin splints, ankle sprains, hip pain, and knee strains are a few of the many injuries brought on or exacerbated by a regular running routine.

What is a runner to do?

It’s important to take common sense precautions to not get injured in the first place. Purchasing high quality shoes and respecting the body’s limits are two excellent choices.

Another great choice is committing to chiropractic care. Regular runners can reap many positive results from visiting a chiropractor. Three big benefits chiropractic care offers for runners are the following:

Increased Range of Motion

Loose and relaxed joints allow for greater flexibility and movement, all of which benefit a runner’s gait and time. A study published in the Journal of Chiropractic Medicine found evidence that a chiropractic treatment regimen increased mobility in the hips over time.

While chiropractic care does not guarantee an individual will experience an increase in speed, unrestricted joints and better range of motion will definitely help a person move more freely and stand a better chance of avoiding running injuries.

Decreased Healing Time for Injuries

Unfortunately, runners frequently deal with injuries, some of which take weeks or months to heal. For dedicated runners, a serious injury is terrible news.

The first action for runners after they have been injured is to stop running so it can heal. Most runners do not want to risk losing the stamina that interrupting their routine brings on.

Chiropractors can work with runners who have injured themselves from the repetitive motion of running regularly. By using chiropractic adjustments, chiropractors can promote healing in the body as a whole. Runners love this because they want to get back to hoofing it as quickly as possible.

Minimized Instances of Becoming Injured

A spine out of alignment can cause other parts of the body to be weaker and more susceptible to injury. One part of the body compensating for another that is off kilter is one common way runners end up hurt.

Chiropractic treatment helps to keep the spine in alignment, which can have a ripple effect through the body. Regular adjustments can reduce the negative impact the jarring motion of running has on a person’s body, and help avoid running-relating injuries on the front end.

Running is a popular exercise routine for many, and yields a multitude of positive results to a person’s health and well-being. By taking proper steps to minimize the chance of injury, runners can enjoy the good points running brings to the table and steer clear of the bad.

Chiropractic care can be an effective part of making certain your body is in prime running condition and resistant to injury. If a person ends up dealing with an injury, chiropractic treatment may be able to boost healing time.

Ready! Set! Go!

If you are a runner and would like to talk further about the benefits chiropractic care offers you, contact us today for a free consultation at 480-556-6797.

Support Your Core

Poor posture can affect your health in many negative ways. In fact, studies have linked it to depression, constipation and sluggish circulation in the lower extremities. Poor posture can even have an impact on your day-to-day work life as slouching in an ill-fitting chair can slow down productivity and predispose you to repetitive injuries. To counter poor posture, you need to strengthen your core. The following exercises have been shown to provide the greatest positive impact in building up the postural muscles in your core and lower back.

Cat / Camel

Cross / Crawl

Plank

Side Bridge

Weight Management

c700x420Weight Management in Scottsdale, AZ

Losing weight isn’t easy; and maintaining a healthy body weight takes effort and discipline. So if you need professional help with weight management, the team at Woolston Wellness Center is here to help. We offer a range of weight management services and solutions to help you achieve your weight loss goals.

A Personalized Approach

We understand that no two people are alike. That’s why we take the time to design personalized weight management programs. Together, we’ll develop a plan designed to help you maintain a healthy weight for your body. And whether your program involves cutting calories or simply substituting some key ingredients and components of your diet, we’ll be on hand to offer the support you need as you work to do what’s best for your health.

BUT WAIT, THERE’S MORE…

We Now Offer the Breakthrough Technological  Support in Weight Loss: Body Sculptingnow here

WHAT IS THE CONTOUR LIGHT BODY SCULPTING TREATMENT?

CONTOUR LIGHT BODY SCULPTING helps target stubborn areas that are resistant to diet and exercise. Non-surgical weight loss that produces same day results, rejuvenating the body and tightening the skin.

We Have the Technology that Allows You to Lose Fat at the Speed of Light with the Non-Invasive Fat Reduction System, and IT WORKS!

Using the power of the latest LED (Light Emitting Diode) Light Therapy, Contour Light is the natural and healthy way to inch loss on the waist, hips, thighs and arms. The non-invasive body contouring is currently the highest in-demand aesthetic treatment, caused by an increased public awareness of the non-surgical options to reduce unwanted fat on the abdomen, thighs, buttocks, arms and chin. Clinical studies have proven that exposure to 635nm light causes a stimulation of the subcutaneous (under the skin) fat cells, resulting in the release of triglycerides into the interstitial region of the body. This requires the proper balance within a person’s system to efficiently process the excess fatty acids. Light therapy is not new. It has been used for many ailments ranging from chronic pain to wound healing. What is new is light being used to target fat cells. After adipose (fat) cells are exposed to this specific wavelength, 99% of the fat is released from the cells. The result is inch loss and impressive spot reduction anywhere on the body including the waistline, bra bulge, buttocks, thigh area and even the arms. This technique works anywhere there is excessive fat deposits.

Before and Afterbody-contouring2

before afterarm sculpting

 

So What Happens To The Fat? 

The laser penetrates beneath your skin, targeting the subcutaneous fat cells without risking damage to your organs. This stimulation opens pores in the fat cells breaking down its contents and allowing the fat to escape–a process known as lipolysis – a natural metabolic process that breaks down the fat cell in the form of triglycerides. Triglycerides are broken down and naturally metabolized by the body. This process is greatly enhanced by adding Whole Body Vibration and interval training the day of the treatment.

The Contour Light technology Delivers Measurable Results In As Little As One To Three Treatments. We guarantee that you will loose 2″ during your first session, or it is free! Have you done everything to lose those unsightly fat bulges including regular exercise, a healthy diet and weight loss plans, and nothing has worked? If so, then you are in the right place.

Contour Light will help you lose inches in the areas on your body that are resistant to diet and exercise. The best part about the Contour Light Treatment is that there are No side effects! There is No bruising, swelling, burning, pain or anesthesia required. No Pain – No Surgery – No Downtime

If you would like some help managing your weight, we’re on hand to offer the guidance you need. Call today to schedule a consultation.