Oct 2017
Woman Having Massage - Chiropractor Carmel Mountain Ranch

One of the best things about massage therapy is that there is absolutely no downside to having a massage from time to time or as often as you like. The benefits you’d be deriving from it are so amazing that it should, without a doubt, be incorporated in your overall wellness routine.

So don’t wait any longer! Find a massage therapist that Carmel Mountain Ranch residents trust and relish the sheer magic of massage therapy!

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Oct 2017
Woman on Acupuncture Session - Acupuncture Hillcrest San Diego

You might have some vague knowledge of acupuncture based on movies and therefore you may think it’s just New Age hogwash without actual merits. But nothing could be further from the truth. Even professional athletes use acupuncture for its numerous benefits, so why wouldn’t you set aside your skepticism and discover its amazing potential?

With certified, professional providers of acupuncture, Hillcrest, San Diego, you’ll see for yourself how much your body and mind can benefit from it. Just like chiropractic in general, you can reap the benefits of acupuncture even if you feel no pain whatsoever.

What’s more, this type of treatment is completely safe and does not interfere with the effect of medication or other forms of treatment. The bottom line is, there’s absolutely no reason why (brace yourself for a pun) you shouldn’t give it a shot!

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Aug 2017
People gesturing thumbs up - Feldenkrais San Diego

It might sound hackneyed but the Romans had it right – a healthy mind in a healthy body. Not only does physical fitness contribute to our overall health, but also nourishes the soul and even boosts brain functions. This is the philosophy behind Feldenkrais.

Whether you have suffered a serious injury, want to get rid of stubborn pain or simply want to find a new and unorthodox exercise routine, Feldenkrais might just be the right thing for you! Read on to find out more about the method and its benefits. You’re bound to be intrigued enough to look for Feldenkrais in San Diego and give it a try.

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Aug 2017
Chiropractor Mira Mesa Showing a Skeleton Model of the Spine to Patient

It happens to the best of us – one day you’re 18 without a care in the world and good posture is the last thing on your mind, the next you’re pushing 50 and can hardly sit up straight or bend your knees without grunting. It simply can’t be helped. Or can it? If you live in Mira Mesa, you might want to pay a visit to a local chiropractor and see for yourself that they can do wonders. But what type of chiropractic do you need?

We’ve previously discussed how chiropractic can have a beneficial effect on the whole body, not just treat your neck and lower back pain. Depending on why you want to reach out to a chiropractor, you may opt for an injury chiropractic treatment (in case of injury, to help you out with any aches and pains) or preventative maintenance chiropractor treatment (focusing on spinal correction, injury prevention, and health maintenance).

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Jul 2017
Hand Massage - Active Release Technique San Diego CA

Various conditions can result from repetitive use, muscle strain or acute trauma, ranging from shoulder pain to carpal tunnel syndrome. For instance, muscle overuse leads to the appearance of adhesions/fibrosis in the soft tissue, causing acute conditions such as pulls and tears, micro-trauma (the accumulation of small tears), or hypoxia (lack of oxygen). As a result, dense scar tissue is formed in the affected area, ‘’binding up’’ the tissues and causing muscles to shorten and become weaker, reducing the range of motion and causing pain.


Active Release Techniques (ART) is regarded as a gold standard for treating soft tissue injuries. This treatment focuses primarily on relieving the tension built-up in the soft tissue through the removal of adhesions/fibrosis. In essence, ART is a soft tissue movement-based technique. It is used both in diagnostics and treatment.


Active Release Technique is gaining ground in San Diego CA due to its proven efficiency and long-term benefits. Read on to find out more about this state-of-the-art treatment!

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Jul 2017
Chiropractor doing neck adjustment - Chiropractor Carmel Valley

Most people wrongly assume that chiropractic care is only efficient for lower-back and neck pain. Chiropractic may have focused solely on these issues at its onset but has since significantly expanded its scope of application. As traditional medicine progressed so did chiropractic; new insights into the functioning of the nervous and the immune system opened up many possibilities for chiropractic care to evolve.

The musculoskeletal system and its effect on the whole body are chiropractic focal points, with chiropractors regarded as specialists in musculoskeletal injuries. Additionally, chiropractors focus on how the issues in the nervous system affect the musculoskeletal system and vice versa.

Chiropractors are trained in techniques that boost the wellness and well-being of the whole body in addition to the directly treated areas, such as the lower back or neck. Still, there are certain ailments that are reserved for MDs, such as infections, fractures, broken bones, tumor and surgeries in general.

Let’s take a look at the areas in which chiropractic has proved its long-term efficiency.

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Jun 2017
Human immune system attacking a virus - Chiropractor San Diego

Various studies have shown a positive influence of chiropractic treatments on the immune system and general health. In this article, we are going to give an overview of the vitality of the immune system and how chiropractic adjustments can help to boost it, consequently boosting the power of our bodies to fight off numerous diseases.

The role of the immune system

Our immune system is instrumental in protecting our organism against infections, more specifically, infectious organisms. The immune system helps our body in preventing these infections from entering the system in the first place, as well as fighting them.

The immune system is made of proteins, tissues, white blood cells and organs such as the spleen, lymph nodes and the thymus. All together, they influence the strength of the immune system and its ability to fight infections.

Issues associated with the immune system

There are various issues that can arise due to the immune system not being strong enough. They include autoimmune disorders, where the immune system essentially turns on itself, immunodeficiency disorders, allergic disorders, and cancer.

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Jun 2017
Pregnant woman during therapy - Chiropractor San Diego Downtown

During pregnancy, women should take extra care of their body to ensure a safe delivery, health of the baby as well their own. Increased stress on the spine, joints and pelvis due to weight gain not only causes pain and discomfort but can also lead to more permanent health issues, such as increased back curve, changes in normal posture and protruding abdomen.

Luckily, chiropractic care is found to be very beneficial to pregnant women. Let’s take a look at the overview of chiropractic benefits to women in pregnancy.

Safety of chiropractic care during pregnancy

It’s important to know that no known contraindications to chiropractic care in pregnancy exist. In fact, most pregnant women (as well as women who are trying to conceive) are advised to have chiropractic care as part of their pregnancy wellness routine.

Chiropractors who provide pregnancy care typically use adjustable tables and also employ chiropractic techniques that don’t involve the unnecessary pressure on the woman’s abdomen.

In addition, chiropractic care during pregnancy involves a series of special exercises and stretches.

Benefits of chiropractic care in pregnancy

During pregnancy, a number of physiological and endocrinological changes occur in a woman’s body to help create the environment for the fetus. We have already mentioned that these changes can cause stress to the spine, joints, and pelvis, none of which should be overlooked.

Here’s how chiropractic care helps to balance the changes during pregnancy.

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May 2017
Woman under Stress - Personal Training San Diego

When we say stress, we often mean emotional stress caused by various personal issues, family troubles, work-related stress, etc. However, there are different types of stress and also different ways to manage it. Regardless of the type of stress, there’s no denying that physical exercise is vital in stress management.


Take a look at the breakdown of different types of stress and what you can do to secure the well-being of your body and mind.

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Dec 2015

We all know that our patients are doing good things for their bodies while we are with them, but probably not during the other hours of the week. Especially the prolonged time they potentially spend sitting which is no considered detrimental to their health. As healthcare professionals we see the effects of this everyday in the form of poor posture however we continue to overlook it as something benign that naturally occurs over time without consequence. According to the American Journal of Pain Management “Posture effects and moderates every physiological function from breathing to hormonal production. Spinal pain, headache, mood, blood pressure, pulse, and lung capacity are among the functions most easily influenced by posture.” (1) There is also evidence that poor thoracic posture shows “a trend towards greater mortality” as discussed in a study by the Journal of the American Geriatrics Society. (2)

Another fairly new risk factor that is starting to become more common is excessive usage of mobile phones, tablets and PCs. Over the past seven years mobile device usage has grown from .3 hours a day to 2.8 hours a day for the average adult. Comparatively our computer use has remained about the same over the same time period at 2.4 hours per day. (3) A recent article by Kenneth Hansraj, MD the chief of Spine Surgery at New York Spine Surgery and Rehabilitation describes that as the head tilts forward its weight effectively goes from 10 to 12 pounds in the neutral position to as much as 60 pounds at 60 degrees of flexion, which is the typical position that we have while using a mobile device. (4)

Over time this forward head position leads to ligamentous creep deformation having lasting neurophysiological effects. This was demonstrated with a feline study that found the creep deformation that occurred over the first 30 minutes did not recover with 10 minutes of rest and was present up to seven hours later. (5)

The other finding of this research was even more alarming: the primary risk factor was not the load but rather the duration of the load. The implication of this is concerning given we spend an average of 2.8 hours a day using our mobile device.

In addition to the ligamentous deformation, muscle adaptations occur resulting in the ‘Upper Cross Syndrome’ as described by Janda. The UCS is characterized by tightness of the upper trapezius, levator scapula and pectoral muscles along with weakness of the deep cervical flexors and middle to lower trapezius muscles.

As these postural changes occur with the neck and upper body, our lower body becomes susceptible to adaptions as well. These include weakened back muscles as evident in a study by Sanches-Zuriaga that found a decrease in low back muscle activation after soft tissue creep, suggesting that prolonged or repeated flexion could increase the risk of injury. (6) These findings support the fact that prolonged sitting should be interrupted with breaks in order to decrease this risk along with exercise intervention.

For the purpose of this article the focus will be on the Active Subsystem (spinal muscles) as described by Panjabi in his spinal stability system model. The following five exercises can be used for most clients requiring minimal time and no equipment. These exercises will not only help with preventing the above-described deformation and adaptation risks, but also encourage clients to stand up regularly and perform mini exercise breaks throughout the day.

We will start with the forward head posture as described by Harman and colleagues who found that this position is associated with weakness of the deep cervical flexor and mid thoracic scapular retraction muscles. (7) Additionally, shortening of the opposing cervical extensors and pectoral muscles was also noted. A combination of strengthening exercises for the deep cervical flexors and scapular retraction muscles coupled with stretching of the cervical extensor and pectoral muscles was performed for 10 weeks. The findings of the study demonstrated that a short, home-based targeted exercise program can improve the postural alignment related to forward head posture.

Based on the above findings the following three upper body exercises are suggested given they are ‘low-barrier’ homework for clients that they can perform daily without any equipment.

As described earlier, prolonged sitting and its effect on posture is not limited to the upper body alone but also affects the lower body. Tightness of the hip flexors along with an inhibition of the extensor muscles can lead to an aberrant motor pattern know as “gluteal amnesia” according to McGill. (8) He recommends exercises to enhance gluteal muscle function to unload the back in additional to hip flexor mobility with specific psoas muscle targeting.

Based on the above findings the following three upper body exercises are suggested given they are ‘low-barrier’ homework for clients that they can perform daily without any equipment:


Head Retraction

Head-retraction_2Begin seated, or standing, looking forward with shoulders back with good neutral posture. Activate core muscles. Attempt to draw head directly backwards. Maintain level head position. Do not tilt head up or down. Hold for two seconds. Return to start position. Beginners should start with 3 sets of 10 repetitions.


Shoulder Retraction
Begin standing in good posture. Shoulders should be back and head up. Bend elbows to Scap-retraction_1-90 degrees and keep elbows near sides. While maintaining good posture, draw shoulders back squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5-10 seconds. Beginners should start with 3 sets of 5 repetitions.





Doorway Chest Stretch

Place forearm on wall, or doorway, with elbow bent at 90º. Elbows should be slightly

Chest-Stretch-1below shoulder level. While maintaining forearm contact, lean body into doorway until gentle stretch is felt in the chest and shoulder. Hold for 20-30 seconds. Beginners should start with 3 repetitions on each side.

As described earlier, prolonged sitting and its effect on posture is not limited to the upper body alone but also affects the lower body. Tightness of the hip flexors along with an inhibition of the extensor muscles can lead to an aberrant motor pattern know as “gluteal amnesia” according to McGill. (8) He recommends exercises to enhance gluteal muscle function to unload the back in additional to hip flexor mobility with specific psoas muscle targeting.

Here two very effective and easy to perform exercises that clients can do during short exercise breaks throughout the day:

Standing Hip Flexor Stretch
Begin standing in front of a chair about 18 inches away. Place one foot flat on the chairHip-flexor_1seat. Slowly allow hips to glide slightly forward until a gentle stretch is felt on the front of straight leg. Hold for 20-30 seconds. Beginners should aim for 3 sets each on each side.





Glute Hip Bridge

Begin lying on floor, facing up. Bend knees so feet are firmly on floor and arms extended

  1. HP1214_2to sides. Activate core muscles. Lift hips off floor to attain a bridge position with knees, hips, and shoulders in alignment. Slowly return to start position. Repeat for prescribed repetitions and sets. Initially, you may develop some cramping in the back of the thigh. A simple hamstring stretch, before and after, may prevent this from occurring. Beginners should aim for 3 sets.

All of the above displayed exercises are easy to execute and include minimal risks if performed as prescribed. Most important here is the regular execution and mid- to long-term adherence to the program. A calendar that reminds clients of the exercises and allows them to check off performed sets and reps could be a nice motivation for them and helps you track their compliance.