<![CDATA[Thrive Chiropractic - Downtown Kingston's Best Chiropractor - Blog]]>Fri, 27 Dec 2019 10:11:30 -0500Weebly<![CDATA[Walking in a winter wonderland - Staying active during the winter!]]>Wed, 18 Dec 2019 19:47:50 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/walking-in-a-winter-wonderland-staying-active-during-the-winterAlrighty, Thrive Tribe! It's that time of year again where the days get shorter and colder, and somehow your blanket gained 50 lbs making it a struggle to get out of your cozy bed in the morning. As the temperature drops, we often spend more time indoors doing sedentary activities and it can be tough to keep active. You should try planning ahead by setting aside time in your schedule to ensure you're getting the physical activity that you need to keep fit and healthy.

Adults need at least 20 minutes of brisk exercise or 10 minutes of vigorous exercise EVERY SINGLE DAY to achieve health benefits from exercise. Brisk exercise would consist of moderate intensity aerobic activities which would include brisk walking and biking. You'll know your activity is moderate intensity if you find yourself sweating a little bit and if you are breathing harder than when you’re moving about day-to-day. Vigorous intensity activities include jogging or cross-country skiing, and you’re likely to find yourself sweating and feeling out of breath.
Below I'll list a few tips that will help keep you motivated to stay active during these next (hopefully not too many), winter months!

  • Plan activities ahead - Plan some activities and put them into your calendar. You’re far less likely to forget them and they'll be something to look forward to!
  • Find a fun local activity - Kingston is great for local activities! Stay tuned to the Downtown Kingston website for updates on events including Feb Fest. There's plenty of trails and places to go snow shoeing or cross-country skiing; check out Little Cataraqui Creek or Lemoine Point for more info and trail maps. If you're up for something a bit more exhilarating, you can hit the slopes at nearby ski hills around Ottawa and Batawa too! If it's too tough to get out to the trails, grab your skates and find a nearby outdoor skating rink. Or maybe just pull out your camera and go for a walk, find some new perspectives and enjoy the beautiful winter scenery!
  • Layer up!!! - Being cold can ruin a good time which is why insulation is so key! When you keep your body warm, it’s much easier to continue being active outdoors.
  • Fun in the sun - It’s definitely easier (and usually warmer... well less cold anyway), to stay outside while it’s still light out. With the earlier sunsets, it’s easy to miss out on activities if you start them too late in the day.
  • Indoor activities - Look into activities at your local community centre. Or if you have access to a gym, see if there are any classes available for you to try. KFL&A Public Health also has a program called Walk On for walking indoors too!
  • Climb stairs - If you just want to knock out your daily physical activity, then simply add more steps to your day. Put your music on and consider going up and down stairs for 10-20 minutes. Or you can spread it out throughout your day.
  • Online tutorials - Have a look online for tutorials for dance, aerobics, pilates or yoga. There's plenty of great instructional exercise videos available.
  • Find an activity buddy - Find someone willing to commit to being active as often as you are, and set a plan. That could be planning to meet for morning walks or afternoon workouts. Having a friend keeps you accountable.

Just a couple of activity buddies enjoying our daytime skate at Market Square!

Whatever your activity level is, please remember to stay hydrated! It's easy to forget to drink water when it’s cold out, but your body needs just as much hydration in a snowstorm as it does in a heatwave!

For help on setting activity goals based on your specific musculoskeletal needs, you can always ask your friendly neighbourhood chiropractor about what activities are right for you! Click HERE to make an appointment.

Most importantly, stay motivated! Here’s to staying active in the New Year! Catch you all in 2020!

BOOK ONLINE NOW
Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560
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<![CDATA[Pectoral Muscle Stretch - I must, I must, I must increase my bust!]]>Tue, 05 Nov 2019 05:00:00 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/pectoral-muscle-stretch-i-must-i-must-i-must-increase-my-bustYour pectoral muscle group actually consists of 2 muscles located on your chest: Pectoralis Major and Pectoralis Minor. These muscles can contribute a lot to postural changes if they become too tight. Let's take a closer look at these muscles to better understand their functions and then discuss how to stretch them.
Pectoralis Major is the larger and more superficial of the two pectoral muscles. It's thick and fan shaped, and is responsible for a variety of actions. Its actions are as follows:
  1. Flexion of humerus (when your arm raises forward, such as when bowling)
  2. Horizontal + vertical adduction and extension of humerus (flapping your arms like a chicken)
  3. Internal rotation of humerus (like when you're trying to win at arm wrestling)
  4. Keeps your arm attached to the trunk of your body 

Pectoralis major has an attachment at the clavicle (collar bone) which allows for flexion of the humerus
The attachment at the sternum (the big bone in the middle your chest) allows for adduction of the humerus
The sternum attachment also allows for internal rotation of the humerus

Pectoralis Minor is the smaller chest muscle that lies just underneath pectoralis major. It's thin and fan shaped and has two main actions:
  1. Raises ribs during inspiration (breathing in)
  2. Stabilizes the the shoulder blade anteriorly and inferiorly against the thoracic wall
Pectoralis minor attaches along the front of the upper ribs allowing it to aid in inspiration by elevating the ribcage to allow more air to be drawn into the lungs
The other attachment of pectoralis minor is at the coracoid process (a hook-like bone projecting out from the upper front portion of the shoulder blade), this allows the muscle to stabilize the shoulder against the back of the ribcage

So why is it so important to stretch your pectoralis major and minor?? Well, when your pectoral muscles are too tight then they pull your arms and shoulders forward (think slouchy hunchback styles). Overly tight pectoral muscles contributes to Upper Cross Syndrome, which is a combination of muscle imbalances and poor posture from spinal misalignments.

​This is a common occurrence for students who slouch during class and are hunched over during study sessions, and also common for people with desk jobs and other keyboard warriors who sit hunched forward staring at computer screens for hours on end. This poor posture places a lot of extra stress on your neck, upper back and spine - ouch! 

Since you now know why stretching the pectorals is so important, let's review a few simple stretches to loosen them up!

  1. ​Stand in the middle of an open doorway and place hands and elbows at the same height on either side of the doorway
  2. Lean your body forward letting gravity take you deeper into the stretch
  3. Focus on pushing your chest forward while simultaneously bringing your shoulder blades together at the back
  4. Locate and target your tighter pectoral muscle fibres by changing the height of your arms to feel where you get the best stretch

If you can't get your elbows to reach the sides of the doorway, just have your hands and as much of your forearms as you can get on either side of the doorway instead

​​
  1. Start by standing perpendicular to a wall with your arm fully straight to your side
  2. With an open palm and fingers pointing up, press your hand flat against the wall
  3. Lean into your hand so that some of your weight is being supported by the wall
  4. Now pivot your feet 45 degrees away from the wall
  5. Pivot your hips so they are square and in line with your feet and legs
  6. Now follow through and pivot your shoulders and torso so they are also square and in line with your hips, legs and feet

  1. Find an empty corner where the walls form a right angle
  2. Start with hands up and elbows and arms at 90 degrees
  3. Place your forearms at even heights on either side of the walls
  4. Slide your arms down the wall as your lower yourself into a lunging posture
  5. Keep your back upright and perpendicular to the floor
  6. Gently push your body forward by using your back leg to drive your torso forward

This same stretch can be performed in an open doorway as well

  1. Stand facing a wall with one arm straight out to your side (as if you're trying to hug the wall with that arm)
  2. Move forward so that you're pressing your whole arm, hand and shoulder against the wall
  3. Start to slowly pivot your torso away while ensuring that you keep your whole arm in contact with the wall
  4. Continue to slowly pivot away until you can feel the stretch in your pectorals

You can try this stretch with your arm against the wall at different angles to stretch different pectoral muscle fibres. Try it with your arm angled about 30 degrees lower and then try again with 30 degrees higher and you should be able to feel the difference

None of the stretches shown should cause any numbness, tingling, pain or discomfort. If you feel any of those aforementioned messages from your body during your stretch, please stop and consult your Chiropractor, it might be time to have your spine checked. Click HERE to make an appointment.

Remember to keep breathing as you stretch! If you notice yourself holding your breath, you might be forcing the stretch too much and should probably ease off a touch. You should find that you're able to stretch further when you relax into the stretch. It just takes a bit of mindfulness, practice and consistency to stretch properly.

Be consistent and try out these pectoral stretches a few times each day to really feel the difference it can make!

book online now
Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560
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<![CDATA[You can do it, put your back into it! - Proper lifting technique]]>Fri, 04 Oct 2019 04:00:00 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/you-can-do-it-put-your-back-into-it-proper-lifting-techniqueSometimes back pain and injuries can be avoided altogether by being mindful and proactive. Lifting things is a part of every day life but it can also be an easy way to hurt your back if done improperly. In some cases improper lifting can be the cause of either immediate or chronic pain; so it's definitely in your favour to lift properly to lessen your chance of injury and reduce the amount of stress on your spine and body!

I'm sure most of you have heard this one before, "lift with your legs, not with your back". Well, it's decent advice but not entirely accurate. Proper lifting technique does indeed require your back to share some of the lifting duties as well. Let's go over proper lifting technique step by step! 
  • ​​Keep a wide base of support with your feet about shoulder width apart
  • Squat down by bending at the hips and knees. Alternatively you can squat down and kneel on one knee, just make sure you keep your hips and knees bent at 90 degrees
  • Maintain good posture! Keep your head up, push your chest out slightly, keep your shoulders back and make sure you've got an arch in your lower back so that you're engaging your back muscles instead of putting excess stress on your spine. (Just imagine you're a gorilla and keep your butt pushed back and slightly up! This will ensure that you maintain the arch in your lower back when you're squatting to lift).
  • Get an even and balanced grip on either side of the object you're lifting
  • Lift the object by slowly straightening your hips and knees (while maintaining the arch in your lower back!)
  • Keep it held close to your body with your hips and shoulders in line
  • To change direction, pivot your feet with small steps to allow you to then turn your whole body instead of twisting your back
  • Do the steps oppositely to place the object down in front of you, making sure that you maintain that arch in your lower back (gorilla style!)
Proper squatting lifting technique
Proper kneeling lifting technique
While lifting things seems like a simple enough task, you really do need to be mindful as there are a variety of risks associated. Risk factors to keep in mind include:
  • How heavy the object is that you need to lift
  • The size and shape of the object can make it difficult to get an even grip on both sides
  • If you need to carry the object over a long distance, consider putting it down part way to take a break
  • The height of the object you're lifting may mean you don't need to squat down, but remember DO NOT TWIST and make sure to keep your hips and shoulders in line! (I really can't stress this enough!)
  • If you need to be lifting things repetitively, remember that as your body gets tired your lifting technique may get sloppy. Be mindful and take your time!
Pivot your feet to change direction. Be sure that you DO NOT TWIST!
There you have it - proper lifting technique! Huzzah! Another thing I should mention is that two sets of hands are better than one! This is especially true for lifting those big, heavy and awkward shaped objects! So recruit a friend, family member, colleague or co-worker to help share the lifting load.
If you've been doing a lot of repetitive heavy lifting or maybe your body just hasn't been feeling quite right, it's probably a message from your body that maybe it's time to get your spine checked! Click HERE to make an appointment.
Oh, did I forget to mention to MAINTAIN THE ARCH in your lower back and NOT TO TWIST when you're lifting? Alright, well now you definitely know! 

BOOK ONLINE NOW
Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560
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<![CDATA[Piriformis Muscle Stretch - What a Pain in the Butt!]]>Tue, 10 Sep 2019 20:29:17 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/piriformis-muscle-stretch-what-a-pain-in-the-buttYour piriformis is a small muscle located deep in the buttock. It has 2 main functions depending on the position of your hip. If your hip is in extension (such as when you're standing up), the piriformis is responsible for external rotation of your femur (thigh bone). If your hip is in flexion (such as when you're sitting in a chair) then the piriformis muscle is responsible for abduction of your hip (spreading open your thighs).

Your piriformis is a small, flat muscle in your gluteal region that is pyramidal in shape. It has attachments along the lateral aspect of the sacrum and at the greater trochanter (hip bone)

Passing underneath the piriformis muscle is your sciatic nerve. The sciatic nerve and its branches innervate the entire leg! That means that if your piriformis muscle is too tight, injured or dysfunctional, it may press down on the sciatic nerve and block the normal nerve function. That description is actually a condition called Piriformis Syndrome. There can be varying symptoms but pain and numbness that travels down one leg is the most common complaint.

Your piriformis can tighten up from too much walking, running and even from too much sitting! In my opinion, it's one of the most important muscles to stretch! Follow the pictures and instructions below to start stretching your piriformis!

  1.  Sit flat on floor with legs straight in front of you
  2. Bend your LEFT knee and cross that leg over your straight leg 
  3. Hug your LEFT knee towards your chest
  4. As you hug your knee, gently rotate/twist your torso to the LEFT (this should feel natural)

To deepen this stretch then as you hug your LEFT knee, try to hug it up towards your RIGHT shoulder.

Swap LEFTs and RIGHTs to stretch the other piriformis.

  1. Sit in a chair or on a surface where your feet are free to dangle or rest flat
  2. Cross your RIGHT ankle to rest on your LEFT thigh slightly above the knee
  3. Ensure that your shoulders and hips are facing the same way (don't let your body twist)
  4. With your butt flat in your seat, start to lean forward and reach out towards the ground in front of you
  5. You should feel the stretch on the piriformis in your RIGHT butt

To deepen this stretch then as you're leaning forward, you can use your RIGHT hand to apply some downward pressure on your right knee.

  1. Lay supine (flat on your back, facing up)
  2. Create a "figure 4" by crossing your RIGHT ankle just above your LEFT knee
  3. From this position, you now bend and raise your LEFT knee (this will also cause your RIGHT leg to raise)
  4. You should notice an opening created by the "hole" of the figure 4
  5. Reach through the opening with your RIGHT hand
  6. Interlock your fingers to hug your LEFT thigh and gently pull it towards your chest
  7. You should be feeling the stretch on your RIGHT piriformis muscle

  1. Start prone (laying faced down)
  2. Use your hands to push yourself up part way
  3. Bring your RIGHT leg forward so that it's crossed and resting on the floor in front of you
  4. Ensure that your hips and shoulders are facing the same direction (do not twist!)
  5. Bend forward at your waist to deepen the stretch

Experiment with this stretch when you're on the final step and are bending forward. If you bend diagonally forward to either the left or right, you will feel different parts of the piriformis stretching.

None of the stretches shown should cause any numbness, tingling, pain or discomfort. If you feel any pain during your stretch, please stop and consult your Chiropractor, it might be time to have your spine checked. Click HERE to make an appointment.

Don't ever force the stretch. As you're reaching into the stretch, try to breathe out. As you breathe out, focus on keeping the leg on the same side as you're stretching relaxed. As the piriformis muscle relaxes, you can gently push/pull to deepen the stretch. You should find that you're able to stretch further when you relax into the stretch. It just takes a bit of mindfulness, practice and consistency to stretch properly.

​Try some of these great piriformis stretches out for yourself and feel the difference it makes! 

BOOK ONLINE NOW
Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560
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<![CDATA[Community Workshop Series]]>Fri, 16 Aug 2019 15:05:00 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/community-workshop-series3653457STRESS LESS; LIVE BETTER
Join us for our workshop on Wednesday, August 28th 2019 starting at 6:00pm, where we will discuss the importance of managing stress. We will be covering topics including:

  • Autonomic Nervous System – Fight or Flight response
  • What occurs when your body is in a state of stress?
  • Proven ways to reduce stress – Physiologically and psychologically
  • Sleep and cortisol levels – How does this affect your health?
To register, go to the following URL and click on
“Stress Management Workshop”.
​We are thrilled to be a part of such a great community! We are the only Chiropractic centre located conveniently in the Downtown Kingston Core and we want to help as many people as we can to get pain free and to have their health thrive!
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<![CDATA[Sleep Your Way To Better Health]]>Wed, 14 Aug 2019 17:07:24 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/sleep-your-way-to-better-healthDid you get a good night of sleep last night? Maybe you’re unsure what a “good night of sleep” equates to. So let’s explore what good quality sleep really is, why it's so important for your health, and look at some good sleeping postures.
 
Firstly, let’s get straight into the meat and potatoes - according to The Mayo Clinic, this is how much sleep you should be getting:
Okay, so now you know how much sleep you should be getting which is awesome! Now that you know better, you can do better to meet your sleep goals; whether that be to increase or reduce how much sleep you’re getting. That's right - over sleeping can be as detrimental to your health as under sleeping! So try to get into that sweet spot range of sleep every night.

Did you notice that I wrote EVERY night?

Try to avoid putting yourself in a position where you create a sleep debt and are forced to catch up on sleep. Quality sleep is just as much about consistency as it is about quantity. Let's look at it another way; you wouldn't starve yourself until you're withered and then catch up on eating by going to an all you can eat buffet, right? Of course not, your body requires consistent energy from food to maintain its health.
Sleep is the same way in that you should be getting consistent amounts every night. It's a time for your body to rest, replenish and regenerate to prepare for the all the mental, physical and emotional requirements of the following day.
All right, so now you know about the importance of quantity and consistency as it pertains to good quality sleep. But WHY is quality sleep so important for your health?

The Good:
  • Learning and memory - Sleep helps the brain commit new information into memory and has been shown to enhance problem solving skills in both children and adults. 
  • Regeneration - Your body produces more proteins when you're sleeping. These proteins form the building blocks for cells, allowing them to repair the damage caused by stress, UV rays and other harmful exposures.
  • Athletic performance - A study of collegiate basketball players showed speed, accuracy and reaction times all improved when the athletes got proper amounts of quality sleep.

The Bad:
  • Cortisol - Sleep deprivation has been shown to result in higher cortisol levels the next evening. Cortisol plays an important role in a variety of bodily processes including inflammation, sleep/wake cycle, and blood sugar levels. High levels of cortisol is also linked to lower back pain.
  • Increased risk of depression - Chronic sleep deprivation has been shown to create a desensitization to serotonin receptors. Low serotonin levels influences mood in a way that may lead to depression.
  • Stress - The body goes into a state of stress when it's sleep deficient. Stress is well researched to be a contributing factor to many diseases.

The Ugly:
  • Heart disease - Too little sleep; as well as too much sleep, has been linked to increased risk of heart disease.
  • High blood pressure - Sleep deprivation reduces your body's ability to regulate stress hormones which can lead to high blood pressure. HBP is the leading cause of death worldwide and is a major risk factor for heart disease and stroke.
  • Diabetes - There's an increased risk for diabetes in those that either sleep too much or too little.
  • Reduced immune function - Sleep deprivation suppresses immune system function. This could lead to a greater potential risk of developing cold, flu or other diseases.​
As you can see, consistently getting the right amount of sleep is an incredibly important part of maintaining your health! So you may want to think twice before you pull your next all-nighter; or the next time you tell yourself you'll just watch "one more episode" ​during a TV series binge when you've got responsibilities the next morning.
Let's talk about sleep posture next as I'm often asked if there's a "right way" to sleep. The short answer is, yes!

The right way to sleep is to be in a sleep posture that maintains and supports the natural shape of your spine. Let's take a look at the side sleeping posture below.
You may have noticed that there's a pillow in between the guy's legs. This can help reduce physical stress on the spine as you sleep. If you lay on your side right now, you'll notice that your leg against the bed/floor is flat and parallel, but then your other leg is bent at an angle because your knees have come together. That angle of your top leg puts extra pressure on your hip which transfers to your spine.
When sleeping on your side, your neck needs a little extra cushioning underneath it for support since your head is wider and thicker than your neck is. Be sure that your neck is in a neutral posture and does not bend towards either the ceiling or the floor.
There should always be a little extra cushioning to support the neck when sleeping both sideways and supine
Now if we look at a supine sleeping posture (laying on your back), you'll notice that there's a pillow tucked underneath the guy's legs. To better understand why that's there, go ahead and lay down flat on your back, relax your body, and pay attention to your feet. For the vast majority of you, you'll have found that both your feet flared outwards.
As your feet flare outwards this creates a chain reaction going up your leg. Your feet flare/rotate outwards, your shin bones rotate, as do your thigh bones and then your hips. That rotation puts a lot of pressure on your pelvis and lower back.

Putting a pillow or a bolster under your knees forces them to bend slightly. Because your knees are bent, it breaks the chain reaction and minimizes the foot flare and stops the rotation of the rest of the leg which prevents all the pressure at the hip, pelvis and lower back. You may find that when you wake up that the pillow under your knees is now on the floor or beside you. That's typically expected as most of us naturally roll and shift positions when we're asleep. It's not a problem though as the goal is to minimize the duration of the stress on our body.

Quality sleep is an incredibly important part of our health! We spend about a third of our lives sleeping, so that's a lot of stress on your body if you haven't been getting enough sleep, been over sleeping, or aren't sleeping with good posture. So have you been getting good quality sleep? And have you been practicing proper sleeping posture? It's never too late to have your spine checked! Click HERE to make an appointment.

BOOK ONLINE NOW
Thrive Chiropractic
214 Wellington Street
Kingston, ON
K7K 2Y7
(613) 217-1560
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<![CDATA[Community Workshop Series]]>Thu, 11 Jul 2019 22:03:51 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/community-workshop-seriesSPINAL HYGIENE
​Join us for our workshop on Tuesday, July 23rd 2019 from 6:00 – 7:00pm, where you will learn a set of practices designed to maintain your spinal health.
 
As we guide you through a series of stretches and exercises, we will be discussing what spinal hygiene is, why it is so important, and how proper spinal hygiene practices can help with a variety of things including:
  • Preventing spinal degeneration
  • Promoting intervertebral disc health
  • Maintaining spinal health
  • Improving range of motion and flexibility
To register, go to the following URL and click on “Spinal Hygiene Workshop”.

https://thrivechiro.janeapp.com
We recommend you wear something that you feel comfortable in that is easy to move around in. And don't forget to bring water!
 
Please bring a yoga mat, if you don't have one we will have some available to rent for $2.
 
We are thrilled to be a part of such a great community! We are the only Chiropractic centre located conveniently in the Downtown Kingston Core and we want to help as many people as we can to get pain free and to have their health thrive!
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<![CDATA[Trapezius Muscle Stretch]]>Wed, 26 Jun 2019 20:53:52 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/trapezius-muscle-stretchYour trapezius is large surface muscle that spans across your back in a diamond shape. Its main function is to both move and stabilize your shoulder blades (scapula). By stabilizing the shoulder blades, the trapezius muscle can create movement of the spine. Its actions are as follows:

  1. Elevates scapula
  2. Retracts scapula
  3. Depresses scapula
  4. Rotates scapula upwards
  5. Neck extension (when both sides activate in tandem)
  6. Assists in ipsilateral lateral flexion of the neck (bending your neck sideways on the same side of the muscle)
The upper trapezius has attachments at the the base of your skull, collar bone, acromion (that little bump on the top of your shoulder), and descending along the back tips of your vertebra from C7-T4.
The middle and lower trapezius has attachments at the medial angle of your shoulder blade and descending along the back tips of your vertebra from T5-T12.

The trapezius muscle is a common culprit for aches and pains in the upper back and along the top of the shoulders. Mental stress is a HUGE contributor to tightness and discomfort in this muscle group. When the trapezius is very tight in the upper fibres along the top of your shoulders and neck, then focussed pressure on that area (such as shoulder straps pressing down from wearing a heavy knapsack), may trigger a headache.

So if you're often stressed out or suffer from frequent headaches, you will definitely want to work on stretching out your traps! Below are some great trapezius stretches for you to try out!

  1. Allow your head to tilt sideways so your ear moves towards your shoulder
  2. Keep your neck muscles relaxed (you may feel a light stretch already due to gravity)
  3.  With your hand that is on the same side you are tilting your head, reach your fingers over the top of your head and fan them out on the side of your head ABOVE your ear
  4. Very gently pull the side of your head so your ear moves closer to your shoulder (keep neck relaxed)
  5. At the same time with your other hand, reach down towards the ground

By keeping your fingers above your ear as you gently pull, you're able to generate a deeper stretch with much less effort.

  1. Keep your neck muscles relaxed and allow your head to tilt to the LEFT so your ear moves towards your shoulder
  2. With both arms at your sides, now take your LEFT hand and reach across your back to grip your RIGHT wrist or forearm
  3. Keep your RIGHT arm and shoulder completely relaxed
  4. With a firm grip, now pull your RIGHT arm down towards the ground
  5. At the same time gently tilt your head further towards your shoulder
  6. Repeat on the other side

The most important part of this stretch is keeping your one arm relaxed while the other hand is gripping and pulling down.

  1. Keep your neck muscles relaxed and allow your head to tilt to the LEFT so your ear moves towards your shoulder
  2. Reach across your body and place your hand on your RIGHT shoulder 
  3. Take your other arm and cross over top and place hand on the other shoulder (this step will help to create a deeper stretch)
  4. Pull down on your RIGHT shoulder
  5. Tilt your head and try to touch your LEFT ear to your LEFT shoulder
  6. Repeat on the other side

This one can be a bit tricky to set up and controlling which muscles to relax and contract. When you're doing it correctly, you will definitely feel a good stretch!

  1. Have your legs spread wider than your shoulder width
  2. Interlock your fingers behind your back
  3. Bend forward at your waist as if you're trying to touch your head to the ground
  4. Reach your interlocked hands upwards behind you

This stretch looks a little funky but it's a great stretch for your traps! Make sure your legs are wide enough for you to have a good base and balance.

None of the stretches shown should cause any pain or discomfort. If you feel any pain during your stretch, please stop and consult your Chiropractor, it might be time to have your spine checked. Click HERE to make an appointment.

I can't stress this enough, DO NOT ever FORCE the stretch! As you're feeling the stretch, try to breathe out. With each breath out, let your shoulder and neck relax more and more. You will start to feel a better quality stretch and you'll feel your flexibility improve as you breath and focus on relaxing into the stretch. It only takes a few minutes, a bit of mindfulness, a touch of practice and a dash of consistency to stretch properly and keep your neck and shoulders free of muscle tension!


​Try some of these great trapezius stretches out for yourself and feel the difference it can make! 

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<![CDATA[Community Workshop Series]]>Thu, 13 Jun 2019 18:08:40 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/community-workshop-nutrition-healthy-cells-healthy-lifeNUTRITION: HEALTHY CELLS, HEALTHY LIFE! 
Join us for our first workshop on Thursday, June 20th, 2019 starting at 6:00pm, where we will discuss the importance of proper nutrition. Launch your health goals by learning how nutrition can support healing at a cellular level! We will be covering topics including:

  • Popular Diets – Do they work or not?
  • Supplementation – is it necessary?
  • Relationship between inflammation, insulin resistance and blood glucose – How does this affect your health?
  • Cold pressed juice
  • Should you eat organic?
 
Everyone is welcome! Please register online as space is limited. To sign up for the workshop, go to the following URL and click on “Nutrition Workshop”.
We are thrilled to be a part of such a great community! We are the only chiropractic centre located conveniently in the Downtown Kingston Core and we want to help as many people as we can to get pain free and to have their health thrive!
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<![CDATA[Innate Intelligence - The Best Doctor is You!]]>Wed, 29 May 2019 04:00:00 GMThttps://thrivechiro.ca/blog-chiropractic-back-pain-relief-tips/innate-intelligence-the-best-doctor-is-youYour body is so good at taking care of you! Inside each and every one of us exists an innate intelligence that helps to keep us functioning and healthy. Think of innate intelligence as "the inborn wisdom of your body". Sometimes your body simply knows what you need, and what to do without you making any conscious effort.

Just think about it, when you get too hot then your body responds by perspiring to help cool you off faster. If you get something caught in your throat, your body forces you to cough to help remove the obstruction. When you get a cut or a scrape, your body coagulates the blood to stop the bleeding, and given time, your body will lay down new skin tissue to close and repair the wound.

​I have had the misfortune of fracturing a bone (my right arm... twice!), and both times my arm was put in a cast. The cast was great at preventing further injury or deformation, but it didn't fix my arm. Yet again, it was the innate power of my body that repaired and replenished the bone tissue to ultimately heal my broken arm. 

If you've ever had a cold or flu then you may have taken some type of medication to feel better. Those symptoms you're trying to alleviate are only the tip of the iceberg. While symptoms are very evident on the surface, they are often a result of an underlying condition with the root cause hidden deep underneath the surface. That's why it's important to seek out and correct the root cause instead of treating only the symptoms.

Every Symptom has a Root Cause

Your body is so intelligent that it even tries to give you warnings when your health may be compromised. Symptoms are warnings from your body that suggest there is more going on under the surface. Have you ever felt cold or chilly when you normally wouldn't at that temperature? Thermoregulation (controlling your internal body temp.) is the first thing to be compromised when you're falling sick. Symptoms are your body's way of warning you that you may be on the verge of becoming sick or unwell if you don't take any preventative measures.

As you can see, your body is very intelligent and it wants to keep you healthy and at your best. As long as your body is functioning properly, then the best doctor is you!

So if the best doctor is you, then how can a chiropractor help? First, it's important to understand that chiropractic care doesn't "treat or heal" anything. As you already know it's your body - your INNATE INTELLIGENCE - that does the healing. Chiropractors facilitate the proper function of your body by restoring spinal alignment. Proper spinal alignment helps to remove nerve interference. Your nerves control every single function in your body. As long as your nerve supply is free of interference, your innate intelligence can do its job to keep you functioning at your best!

If you're tired of treating only the symptoms and are ready to dig down to find the root cause, please click HERE to visit your friendly neighbourhood chiropractors!
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