Preparing for Winter Sports

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It’s that time of year to begin thinking about and preparing for winter sports. Skiing, snowboarding, ice skating, ice hockey, and snow shoeing are some of the most popular activities that tend to start as we head into winter.  If you don’t take the time to properly prepare the body for the stress placed on it during these activities (some more than others), then you are setting yourself up for muscle aches and soreness and also pre-disposing the body to injuries.

Your preparation should include the following:

1.   Stretching and strengthening

2.   Preparing yourself and winter gear

Strengthening and Stretching 

Many winter activities use the strength and power of the lower body. The lower body holds the largest and strongest muscles, which many of us neglect all summer. Come first snowfall, we are out there on the mountain unable to participate to our full capacity because our legs become tired after two runs.

Strengthening your muscles before the season starts will also help prevent injury. Our joints endure a tremendous amount of pressure and instability in many winter activities. If we have strong muscles, ligaments and tendons surrounding the joints, there is less of a risk of injuring the joint. For example, many of us know of someone who has torn the ACL or meniscus in the knee while downhill skiing. This injury can be prevented if you have a strong quadriceps and hamstring muscles surrounding the knee joint because these muscles do not allow the knee to torque in a way that will tear those ligaments. Being strong going into your winter season of fun will also help with your recovery process. Many of us have woken up after a day of fun unable to hop out of bed. Muscles have memory and must practice to remember. They get used to the movement and the way they are required to fire to move properly. The more you do it, the easier it is and the less sore you are!

Strengthening: Snow Sport Circuit

• 10 min warm-up (running, cycling, cross trainer)
• 10 calf raises
• 10 push-ups
• 10 lunges on each leg
• 30 bicycle crunches
• 10 box jumps (or tuck jumps)
• 10 triceps dips
• 10 single leg squats on each leg
• 10 bridges
• Repeat 3 times
• 5 min cool-down

Stretching

Think of a top down approach:

• Neck and Shoulders
• Back and Sides
• Thigh and Extensors
• Gluteals and Hamstrings
• Lower Legs and Feet

Preparing Yourself and Winter Gear

1.  Be sure your diet is adapted to the physical activity.

2.  Drink lots of water and drink it often to avoid becoming dehydrated, which can be caused by physical exertion and the cold.

3.  Protect your’s and your children’s faces with sun block (adapted to your skin type) and renew its application throughout the day, even when it’s cloudy or overcast.

4.  Never leave without your sunglasses.

5.  Check weather, snow and ice conditions beforehand and dress, wax and sharpen accordingly.

6.  Wear a helmet!

7.  Maintain your chiropractic and other treatments!

Ribs and Healing

Rib issues—often overlooked!
The human rib cage, also known as the thoracic cage, is a bony and cartilaginous structure which surrounds the thoracic chest and supports the pectoral (shoulder) girdle, forming a core portion of the human skeleton. A typical human rib cage consists of 24 ribs, the sternum, costal cartilages, and the 12 thoracic vertebrae. It, along with the skin and associated fascia and muscles, makes up the thoracic wall, and provides attachments for the muscles of the neck, thorax (mid back), upper abdomen, and back.

The human rib cage is a component of the human respiratory system. It encloses the thoracic cavity, which contains the lungs. An inhalation is accomplished when the muscular diaphragm, at the floor of the thoracic cavity, contracts and flattens, while contraction of inter-costal muscles lift the rib cage up and out. The ribs must move outwards and upwards with the inhalation. With the exhalation the rib move in the opposite direction.

Many people have rib misalignments and they occur as a result of coughing, sneezing, faulty postural mechanics, abnormal spinal curves, asthma, allergies and childhood diseases such as: Scheuermann's disease, pneumonia, bronchitis, scoliosis.

You will often feel pressure on the chest, in the middle back, lower neck. Sometimes you can experience a sharp pain when breathing in or out.

This can be treated with a combination of: chiropractic adjustments, Active Release, working on the postural faults, and stretching.

Adhesions—what are they?
An adhesion is a band of scar tissue that binds 2 parts of your muscle, tendon, ligament or nerve together. Theses 2 parts should remain separate. Adhesion may appear as thin sheets of tissue similar to plastic wrap or as thick fibrous bands. Adhesions develop as the bodies attempt to try to repair itself. This normal response can occur after surgery, falls, repetitive strain on a body part, faulty body mechanics, incorrect posture while sitting, other traumas, and radiation. Repair cells in the body cannot tell the difference between normal tissue and themselves. They then connect the 2 surfaces. Visualize a spider web and the adhesions look somewhat like this. The normal tissue is supposed to appear linear in nature.

Are you not flexible?
Here's the clincher: Reduction of supraspinatus function results in compensation from the remaining muscles of the rotator cuff. The subscapularis muscle works hard to prevent the humerus from riding upward towards the acromial roof, while the remaining rotator cuff muscles expend greater energy to stabilize the joint. Overuse of the muscles lead to an excess build-up of metabolites, which the circulatory system cannot transport effectively. The accumulated metabolic waste products soon gel together forming adhesions, the scar tissue that entraps the muscles, ligaments and nerves between fibres. The cascade doesn't stop here. In fact, with repeated exposure to micro-trauma, the network of soft tissues of the shoulder complex and spine become affected. Joint capsule inflammation, nerve, vascular and lymphatic supply, are swiftly altered to accommodate for the changes. Ultimately, something has to give pain and dysfunction prevent the athlete from performing with maximum efficiency.

Supraspinatus tendonitis is only one example of this mechanical imbalance. In fact, dysfunction of any muscle or complex attaching to the shoulder joint may stimulate a similar cascade of events.

One of the most effective forms of treatment for repetitive strain injuries is a soft tissue therapy called the Active Release Technique (ART). ART in conjunction with neuromuscular re-education is one of the most effective combinations of treatment available. Chiropractic and massage are beneficial to ensure the functional  integrity of the surrounding elements work properly as well!

What’s up with my shoulder?
Why shoulder injuries are so common among triathletes.

Shoulder injuries are common with triathletes, either as a result of direct contact from a collision or fall, or from repetitive overhead motion. By far, the majority of cases stem from repeated stresses that, due to the accumulative effects, lead to mechanical impingement and micro-trauma.

Improper stroke technique is the culprit for most overuse injuries of the shoulder joint in freestyle swimming. 
Supraspinatus tendonitis, with or without subacromial bursitis, is renowned in swimmers, hence the name swimmer's shoulder. The reason why? It's as simple as looking at the anatomy of the shoulder joint. As a group, four muscles attach to the scapula and stabilize the shoulder by compressing the humerus into the glenoid fossa. All four muscles join the scapula to the head of the humerus, with each muscle running a slightly different course to get there.

Supraspinatus makes up one of the four rotator cuff muscles. The supraspinatus muscle is unique in that its tendon must pass under the roof of the acromium, sandwiched between the subacromial bursa and the tendon of the long head of biceps brachii to attach to the humerus. 

Repeated overhead motions render the supraspinatus tendon susceptible to impingement between neighboring structures. Before you know it, the supraspinatus tendon is irritated and inflamed becoming a nagging source of pain and discomfort.

FEATURE STRETCH: Low Back Twist

Lie on your back with your arms out from your sides and bend one knee. Move your bent knee across your body to the opposite side, trying to touch the floor on that side while keeping your shoulders flat on the floor. Look to the opposite side, away from your bent knee. Hold the stretch for 30 seconds and repeat 3 times. Repeat on the other side.

The Shoulder

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Clicking, crunchy noises?
Often patients complain of a clicking shoulder. The age at which the clicking began, whether they eventually became aware of it after an injury, and whether it's a painful click are all factors we consider when evaluating a clicking shoulder.

Under 25, clicking is probably more related to an instability problem than in later years in which loose bodies and a thickened bursa are frequent causes. A painful click represents some type of pathology. A painless click indicates internal imbalances in the shoulder with the joint, muscles, tendons and ligaments.

The clicking can also be caused by a loose body (some type of extra material in the shoulder) and these are usually visualized by radiography. 

The above causes of a click may also cause a palpable and audible crepitus (crunchy noise) at the same time.

A tear in the glenoid labrum can also cause a clicking shoulder. The labrum is a fibrous structure joined to the glenoid fossa (the socket of the shoulder blade which faces the ball of the shoulder bone). Its function is to deepen the concavity of the glenoid fossa (see picture to left), act as the origin for the some shoulder ligaments, and has a role in resisting forward movement of the ball of the shoulder (humeral head).

Often we are asked, Is it normal for my shoulder(s) to click? I have no pain associated with it.

The answer is: No, it is not normal, there is some type of underlying issue and with continued use can lead to future problems.

A complex structure: 
3 Bones, 3 Joints which attach it to the neck, mid back, elbow, arm and hand, 5 Ligaments, over 30 Muscles,
4 Bursa, 3 capsules.

75% of North Americans will experience shoulder problems requiring care at some point. In 2003, approximately 15.7 million people in North America sought care for shoulder problems.

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Forward Shoulders/Forward Neck

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Probably one of the most common postural distortions we see is the forward head, forward shoulders posture. This distortion often appears in teenagers and progresses to old age. This forward head/forward shoulders places stress on the neck joints—leading to early arthritis, shoulders, causes nerves to be pinched, the jaw muscles can be tight and can lead to tension headaches/ migraines.

This causes the chest to descend with the shoulder blade (scapula) shifting forward around the rib cage. In this position, the humerus rotates inward and the head and neck are brought forward.

This can be examined and worked on!

Scapulo-thoracic motion—often overlooked!

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The muscles and joints of the shoulder allow it to move through a remarkable range of motion, making it the most mobile joint in the body!

The six motions in performs are: flexion (bringing forward), extension (to go backwards), adduction (to bring together), abduction (to bring apart), medial rotation (inward), lateral rotation (outward).

One most often over looked movements of the shoulder, which is key to resolving shoulder problems is known as: Scapulo-thoracic motion. The Scapulo-thoracic motion is between the shoulder blade (scapula) and the thorax wall). The Scapulo-thoracic motion is a critical element for normal shoulder motion. During normal Scapulo-thoracic motion the shoulder moves 2/3 and the scapula 1/3 of the motion. When someone has a shoulder problem the mechanics are normally changed. 

This change is that the shoulder starts to move only 1/3 and the scapula 1/3. This places pressure/force on the scapula, thoracic shoulder problems spine, muscles in these areas and the tops of the shoulder. There would be tension in the tops of the shoulders due to over-use of other muscle groups.

A Shoulder Aggravating a Neck that Aggravates a Shoulder
The title of this article looks odd, usually when we attempt to find the source of pain in a shoulder; we also evaluate the cervical spine.

If motion testing of the cervical spine does not refer pain to the shoulder, and motion testing of the shoulder reduplicates the patient's shoulder pain, we would probably as- pain is localized in the shoulder.

It is very important to evaluate the neck as well, because muscles from the neck insert into the shoulder blade.

These muscles can shorten, causing rotation of the neck vertebrae and restrictions in the neck vertebrae can result.

Also the nerves from the neck supply the sensory sensation to the shoulder. So shoulder dis-comfort can often be referred from the neck due to nerve related issues. Many people who have their shoulder treated do not have full resolution of the shoulder because the neck and upper back are not evaluated and treated with their shoulder condition. It will often get better, but not be quite 100%.

Posture

Good Posture...just how important is it?

Posture ranks right up at the top of the list when you are talking about good health. It is as important as eating right, exercising, getting a good night's sleep and avoiding potentially harmful substances like alcohol, drugs and tobacco. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, you can't really be physically fit.

Surprised? Well, you're not alone. The importance of good posture in an overall fitness program is often overlooked by fitness advisers and fitness seekers alike. In fact, the benefits of good posture may be among the best kept secrets of the current fitness movement. The good news is that most everyone can avoid the problems caused by bad posture...and you can make improvements at any age.

Good Posture is Good Health
We're a health conscious society today and good posture is a part of it. Because good posture means your bones are properly aligned and your muscles, joints and ligaments can work as nature intended. It means your vital organs are in the right position and can function at peak efficiency. Good posture helps contribute to the normal functioning of the nervous system.

Without good posture, your overall health and total efficiency may be compromised. Because the long-term effects of poor posture can affect bodily systems (such as digestion, elimination, breathing, muscles, joints and ligaments), a person who has poor posture may often be tired or unable to work efficiently or move properly.

Even for younger people, how you carry yourself when working, relaxing or playing can have big effects. Did you know that just fifteen minutes reading or typing when using the wrong positions exhausts the muscles of your neck, shoulders and upper back?

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Poor Posture? How does it happen?

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Often, poor posture develops because of accidents or falls. But bad posture can also develop from environmental factors or bad habits. This means that you have control.

Today, posture-related problems are increasing:
• As we become a society that watches more television than any previous generation;
• As we become a more electronic society, with more and more people working at sedentary desk jobs or sitting in front of computer terminals;
• As more and more cars are crowding our roads, resulting in accidents and injuries; And as we drive in cars with poorly designed seats.

In most cases, poor posture results from a combination of several factors, which can include: 
• Accidents, injuries and falls
• Poor sleep support (mattress)
• Excessive weight
• Visual or emotional difficulties
• Foot problems or improper shoes
• Weak muscles, muscle imbalance
• Careless sitting, standing, sleeping habits
• Negative self-image
• Occupational stress
• Poorly designed work space

Poor Posture and pain
A lifetime of poor posture can start a progression of symptoms in the average adult. It can start with...
Fatigue - your muscles have to work hard just to hold you up if you have poor posture. You waste energy just moving, leaving you without the extra energy you need to feel good.

Tight, achy muscles in the neck, back, arms and legs - by this stage, there may be a change in your muscles and ligaments and you may have a stiff, tight painful feeling. More than 80% of the neck and back problems are the result of tight, achy muscles brought on by years of bad posture.

Posture is important to aid in decreasing force on all tendons, muscles, ligaments and joints of the body!

Joint stiffness and pain - at risk for "wear and tear" arthritis, or what is termed degenerative osteoarthritis. Poor posture and limited mobility increase the likelihood of this condition in later years.

Self-Test for Posture problems
The Wall Test 
1. Stand with the back of your head touching the wall and your heels six inches from the baseboard.
2. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.

The Mirror Test 
(Front view) Stand facing a full length mirror and check to see if:
1. Your shoulders are level
2. Your head is straight
3. The spaces between your arms and sides seem equal
4. Your hips are level, your knee-caps face straight ahead
5. Your ankles are straight

(Side View) This is much easier to do with the help of another, or by taking a photo.
Check for the following:
1. Head is erect, not slumping forward or backwards
2. Chin is parallel to the floor, not tilting up or down
3. Shoulders are in line with ears, not drooping forward or pulled back 
4. Stomach is flat
5. Knees are straight
6. Lower back has a slightly for-ward curve (not too flat or not curved too much forward, creating a hollow back).

The 'Jump' Test 
Feel the muscles of your neck and shoulders. Do you find areas that are tender and sensitive? Are the buttock muscles sore when you apply pressure? What about the chest muscles?

Your posture is important when you do everything in daily life.

It can be worked on via specific stretches for your imbalances, strengthening for the specific areas, treatments can help you work towards proper alignment of your body.

We can help!
Treatments such as: orthotic therapy, chiropractic adjustments for the different joints of the body that are affected—from the jaw, neck, mid back, lower back, shoulders, elbows, wrists, hips, knees, and feet. As well the Active Release technique is very effective in decreasing adhesions due to imbalances and so is massage therapy.

Scoliosis/Spinal Curves

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Scoliosis explained

Scoliosis is a sideways curve of the spine that causes stiffness and pain. It is called an idiopathic disease because the cause of it is unknown. Scoliosis is more common in females and begins in childhood. However, merely 2 percent of the population is afflicted. If it is detected early, scoliosis treatment will prevent it from worsening over time.

Scoliosis is derived from the Greek term meaning curvature. People with scoliosis have a sideways curve in their spine that makes an “S” or “C” shape. The vertebrae can rotate at the thoracic (mid-back) level of the spine causing this curve and resulting in a hump near the rib cage. If the curve is more than 60 degrees it is considered serious. Usually this curve makes the waist or shoulders uneven. And unlike the normal curvature of the spine, adjusting your posture will not correct the problem.

As you age, if the spinal curve is not corrected there will be more pressure on the discs, spine and muscles and you may develop scar tissue!

In some instances, the degenerative diseases of the spine can cause scoliosis. Osteoporosis is when the bones soften and this usually occurs in older people. This softening can cause the vertebrae to bend and shape the curve causing scoliosis or kyphosis (increased rounding in the mid-back). If not treated properly, severe back pain, deformity, and difficulty breathing can be some symptoms that will arise.

If you have Scoliosis/spinal curve it can lead to arthritis in the back later in life if it is not taken care of!

Treatments for Scoliosis

When someone is diagnosed with Scoliosis or a spinal curve often several types of treatments are required to aid in resolving the causes of the spinal curve. The treatments for this curve are dependant on the extent of the abnormal curve in the spin. Treatments can range from: Chiropractic for the spinal curve, Active release technique for the muscles adhesions/ scar tissue, massage, postural advise, stretches for the shortened muscle side, strengthening for the weakened muscle side, and sometimes bracing is needed during the spinal alignment phase. In some cases surgery is required.

Chiropractic Care for Scoliosis

Chiropractic care can help improve this condi-tion. A chiropractor looks at your overall health ex¬amining your spine as well as other factors of your lifestyle. To help identify the problem’s cause, Dr. Barbara Rodwin will dis-cuss symptoms and previ¬ous injuries, your family's health history, and recrea¬tional and work-related activities.

Palpation, orthopedic, and neurological tests will be performed as well as x-rays may be ordered to determine the extent.

Most exams for scoliosis include the Adam’s Forward Bending Test. It requires the person to bend at the waist as someone views the spinal alignment. If there is an abnormal prominence or hump you should look into treatment. Dr. Rodwin will measure the length of the legs to determine uneven¬ness, perform a range of motion test that measures the degree to which the patient has mobility at the waist, orthopedic, muscle and vertebral joint testing.

If needed, Dr. Rodwin will refer you to a specialist for further scoliosis treatment.

Regular visits to your chiropractor, to observe the progression of scoli-osis, are an integral part of living a full and happy life. Scoliosis can be treated in various ways to help alleviate pain and restore normal functionality. Advise is given for postural changes, stretches are given to stretch the shortened side and strengthening exercises are given to aid in restoring the curve.

Signs of Scoliosis/Spinal Curve

1. Uneven shoulders

2. One side of the chest/abdomen being bigger

3. One hip higher than the other

4. If you hem one pant leg higher.

5. One side of the ribs are rotated

6. Uneven musculature on one side of the spine. 

Active Release Technique (ART) - How and why it works

Do you have sore, tired, aching muscles and joints? Have you suffered from a fall or an injury that hasn't recovered fully? The truth is that at some point in our lives we have all had times where the constant aches and pains can get us down. However there is a solution to relieving this tension and restoring movement for long term gain: Active Release Technique.

How do we build up tension? Why can’t stretching or exercise alleviate everything?

Through all of our daily activities we will naturally accumulate scar tissue over time. This process helps us to strengthen our tissues as we move and adapt to life’s various activities and strains. However much like the plaque on our teeth, without proper maintenance and care this scar tissue can start to limit our movement and functionality. The same can be said when we have a trauma or injury. Scar tissue acts as a protective barrier around the injury to help with healing. Once that healing is done, however, the scar tissue can restrict our full range of movement, causing us to use other muscles to compensate and thus tiring us out more. Stretching and exercise is always good maintenance for our bodies but it sometimes isn’t enough when scar tissue is limiting that very function. This is where Active Release Technique can be effective in maintenance care.

How does Active Release Technique work?

Active Release Techniques focus on relieving pain right at the source of the discomfort by releasing the scar tissue that has accumulated. Think of sausage links in a frying pan when they get stuck to the bottom of the pan; this is how your scar tissue becomes over time. Active Release Techniques actively stretch the area with the muscle or joint movement right at the source. This helps to realign the scar tissue in a better direction to allow increased movement and pain relief. The number of treatments will depend on the amount of scar tissue present or the type of injury caused in the area.

I've heard that it hurts to get Active Release done. Does it?

Active Release techniques can be tender or sore at times but this is usually because of the realignment of scar tissue. Patients have told me it feels like “a good hurt” or “like someone removing a thorn”. It should never hurt to the point of unbearable pain. Your doctor or therapist will consult with you before the treatment and during the techniques to help find the right level of comfort for you.

Scar tissue is a normal strengthening process of life but it doesn't have to cause us pain or interfere with our activities. Regular maintenance is important to help keep us limber and ready to take on what life throws at us. Don’t let scar tissue keep you limited – book in with us at Back to Health Wellness Centre today!

For more information on Active Release Technique and how it can help you click here:
http://www.activerelease.com/what_patients.asp

Holiday Checklist

Shopping

• Take a pair of running shoes and change into these out of your boots to use for shopping.  Running shoes are more shock absorbing and will aid in taking pressure off your body. Also, buy over-the-shoulder bags to prevent injuries by carrying too many plastic shopping bags.

Baking/Cooking

• Open the kitchen cupboard and put a foot on the bottom shelf to act as a foot stool. (Alternate back and forth between both feet). Wear a pair of sandals, slippers or shoes to cushion your feet.

Travelling 

• Roll up a t-shirt or scarf and tuck it into the small of your back when sitting.
• Put your feet on a carry-on bag when flying. This acts as a foot stool and takes pressure off your back
• Taking bags off conveyor belt - give yourself some time to remove the bag. Do not twist your back after removing bag. Move your legs first. Twisting your back can cause injury.
• Sleeping in a bed other than your own
• If the bed is lumpy, pad the mattress with blankets or a duvet. If you own a camping foam take it with you to cushion the mattress. 

Using different pillows

• Travel with your own pillow. If not using your own pillow and pillow is too low; fold towel and put under pillow to raise and/ OR roll towel and put at front end of pillow case (inside where neck rests). Head should be parallel with the mattress. This is for natural contouring.

Straighten Up Canada!

STRAIGHTEN UP CHALLENGE AND SELFIES!

What is the Straighten Up Canada app? Straighten Up Canada is a mobile app for improving posture and spinal health through twelve short exercise videos. Spend just three minutes a day doing these exercises and you'll be well on your way to better spinal health!

The app can be found at: www.straightenupcanada.ca.

We are challenging everyone to download the app and from October 15th to December 19th to complete a 30-day challenge of taking 3 minutes a day to do the exercises in the app! As well you could take Selfies, before and/or after if you like of yourself.

We will be having three contests with prizes: one for the individuals who complete the 30 days performing the exercises in the Straighten Up app, one for the selfies and the last for the individuals that complete both the app challenge and the selfies.

Stay tuned for the list of prizes!
Download your app now and try it out!

Research has demonstrated that poor postures and inactivity can contribute to the development of back pain, neck pain and other spinal disorders.

Some facts:

• Up to 80% of people will suffer from back or neck pain during their lives. 

• 50% of the working population will experience back or neck pain symptoms at least once per year. 

•Many every day activities can increase the risk of spinal pain.  

• Age is one of the most common risk factors for spinal pain, and the greatest effects of population ageing are predicted in low-and middle-income countries. 

• Back and neck pain is one of the most common reasons for workplace sick leave. 

• Back pain is the second most frequent reason for visits to the doctor’s office, outnumbered only by the common cold. 

The good news is that many of these common problems can be easily avoided!

Courses taken by our health care providers:

SPINE:

Ashley Rocheleau, registered massage therapist, has certified in the SPINE active release technique!  She is now full bodied certified which includes: spine, upper and lower body/extremity.

NERVE ENTRAPMENTS:

Dr. Barbara Rodwin is re-certifying in the Active Release Technique from November 1 to 2, 2014. This essentially would be where a nerve is pinched somewhere in your body. If you want to watch a video about how this works :click here

Dr. Rodwin is certified in: upper extremity, lower extremity, spine, nerve entrapments, biomechanics, and a Masters course with the Active Release Institute. She has been practicing this technique since 1998, for 16 of her 23 years in practice!

INDIVIDUALIZED NUTRITION FOR YOUR HEALTH:

November 8 and 9, 2014 Dr. Rodwin will be attending this course. The course is going to be an excellent! The course outline includes: Creating individualized treatment plans utilizing successful evidence-based therapies and effective dietary recommendations for your health, treatment guidelines will be addressed for thyroid conditions, adrenal stress, bone health, yeast infections, blood sugar, insulin resistance and diabetes, heart health, breast, ovarian cyst, PMS and prostrate health, menopausal and peri-menopausal symptoms.

Think about your body; it is the most important piece of equipment you have!

After all if you wear out your body where are you going to live?

Good posture will help you to:

• Look and feel even better than you already do,

• Prevent back aches and muscle pains,

• Decrease wear and tear on your joints,

• Use less energy for daily tasks, and

• Increase your spine’s flexibility and resilience.

Self-Care Instruction For Your Back

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In General;

• Avoid rubbing, probing, or “poking” in the areas Dr. Barbara Rodwin adjusts.
• Always allow yourself a few moments to rest and relax directly after your adjustment. Avoid sudden twists or turns of movement beyond normal limits of motion.
• Avoid extreme bending of your body in any direction; avoid reaching, or overhead work.  
• Watch your posture at all times; stand tall, sleep tall and THINK tall!
• If you are wondering about a particular activity that may be bothering your body, please ask either Keri-Lyn Dudgeon or Dr. Barbara Rodwin about them.

At Home:

• When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit straight. Avoid too soft, overstuffed chairs. Recliner chairs are acceptable if they are constructed so that, when you are reclining, your back is in a normal, straight position On a couch make sure you have proper neck and back support. Never lie on the couch with your head on the arm rest.
• When bathing, sit, rather than recline, in the tub.  
• Do not read or watch TV in bed with your head propped at a sharp or strained angle.  Support your neck and back with pillows and/or sofa cushions.
• When brushing your teeth, shaving, washing your hands and face: try to bend your knees and not just bend at the hips.
• When working at the counter in the kitchen, you can open the cupboard door and place a foot on the shelf.  This acts as a foot stool and keeps pressure off the spine.
• While Sleeping: 
• Sleep on a medium mattress, with a greater coil count.  Do not purchase a FIRM mattress as this type of mattress will place too much pressure on your shoulder, back and hips. A mattress normally lasts 10-12 years; if yours is older it will be time to look for a new one.
• Your pillow should be neither too high nor too low. The ideal pillow is one that supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows.
• Sleep on your back (with a pillow under your knees) or on your side (with a pillow between your knees) with your legs bent slightly.  You should never sleep on your stomach. Please do not have your hands under your pillow or above your head.
• Rise from your bed by turning on your side and swinging your legs off the bed.

When Travelling:

• Try to take your pillow with you.  If you do not and the pillow is too low, roll a towel up and tuck it into the pillowcase so your neck lies on the towel.This will support your neck.
• If the mattress too hard, put a blanket underneath you.
• Careful when lifting a suitcase. Lift with the legs and turn your whole body to move it.

Sleep & Tips for Better Sleep

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People spend much of their lives asleep. Each of us spends about one-third of our life asleep. By the time you’re 75, you will have spent 25 years sleeping! Suppressing sleep for an extended period has dramatic effects on an organism’s physiological equilibrium. Sleep is vital to survival, and it helps the nervous system function properly. Studies reveal that when animals and people fail to get enough sleep, concentration, coordination, memory, and mood suffer. Additionally, sleep issues often affect people with psychiatric and neurological disorders. Recent studies are revealing how brain cells and chemicals work together to regulate sleep and the changes that take place in the brain when a person is sleep-deprived. 

Using advanced molecular, cellular, and brain imaging technologies, researchers are exploring the activity of different brain regions during sleep, and how certain events and disorders alter sleep states. This information could lead to new treatments for sleep disorders — which affect millions worldwide — and deeper understanding of the relationship between sleep and various diseases.

Sleep aids in: healing our bodies, helps our immune system, aids in balancing hormones, the sleeping brain has been shown to remove metabolic waste products at a faster rate than during an awake state,  and it is theorized that sleep helps facilitate the synthesis of molecules that help repair and protect the brain from these harmful elements generated during waking.

Two tips for a better nights sleep:
• Melatonin is a naturally occurring hormone that regulates sleepiness. It is made in the brain, where tryptophan is converted into serotonin and then into melatonin, which is released at night by the pineal gland to induce and maintain sleep. 
• Results indicated that the diets high in protein resulted in fewer wakeful episodes during night-time sleep. The high carbohydrate diet was linked to much shorter periods of restful sleep.