| Action Sports Chiropractic: Your Health, Your Life, Your Way |
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HEALTH AND WELLNESS NEWS
Greetings!
Welcome to the first edition of The Action Sports Chiropractic Newletter!! I am so excited to be able to share the following news and information with you, and hope that you will find it as beneficial as I have. Each month, I will be sending out a newsletter with informational and motivational quips, tips, articles and upcoming events. I invite you to call or email at any time with thoughts, questions and suggestions for future editions.
Thanks for being a part of this fantastic development, and please share this newletter with anyone you feel could benefit from its contents!
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EXERCISE TIP OF THE MONTH
3 way Neck Stretch: Hold all
stretches 20-30 seconds, repeating 2-3 times on each side. These may look a
little strange, but they will definitely help decrease muscular stress and
tension!
A. 1.Place both
hands at the top-backside of your head. Do not interlace your fingers.
2. Keeping elbows in and relaxed,
apply gentle pressure to the top of your head to pull your chin straight down
to the center of your chest. You should feel a stretch from the very back of
your head down the center of your spine.
3. Be sure to keep elbows relaxed,
NOT out to the side. If you do, you are contracting some of the muscles you are
trying to relax.
B. 1. From the ending position of the
above stretch, keeping your head tucked down to the center of your chest,
rotate your head to the right until you feel a stretch down the right side of
your neck into your upper shoulder blade region. (Imagine trying to smell your
armpit.)
2. Relax your right arm to your
side, and apply additional downward pressure on your head with your left hand,
as needed.
C. 1. Begin by
sitting straight up, with head looking straight ahead.
2. Reach up
and over your head with Right arm to hold the left side of your head.
3. Pull your head toward the right
shoulder until you feel a stretch on the left side of your neck and/or across
your left shoulder area.
4. Be sure that you are always
keeping your head facing front, or you may not feel the stretch.
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ASK THE DOCTOR
Q: Yesterday I sprained my ankle in a game. I keep hearing dfferent advice. Should i use heat or ice?
A: For an acute (fresh) injury, I generally reccomend icing the area of injury. This will help to decrease the inflammation which causes swelling, stiffness and pain. If you were to heat the area, such as in those oh-so-enticing hot tubs we all love, it might feel better at first but will probably feel much worse after. In short, Inflammation is the main culprit that releases and draws painful toxins to a new injury via blood flow. Using heat causes an increase in blood flow and further inflammation in the injured area.
Rule of Thumb: For a new injury, never use heat within the first 72 hours. Ice and elevate (if possible) the area at least 20minutes, and NO LONGER. For serious injuries or if pain persists, always see your health care provider for further consultation and advice.
Got a Question? Email Dr. Katrina and maybe your answer will be featured next month!
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SEASONAL TIPS: Preventing Travel Aches & Strains
Traveling can be rough on the body.
Whether you are traveling alone on business or on your way to a sunny resort
with your family, long hours in a car or an airplane can leave you stressed,
tired, stiff and sore. Prolonged sitting, even in the most comfortable of first
class seating can cause pressures and forces from awkward positions to result
in restricted blood flow and pressure build up in blood vessels. The American Chiropractic Association suggests these tips to fight the strains of travel before they occur:
Warm Up, Cool Down
· Treat travel as an athletic event.
Warm up before settling into a car or plane, and cool down once you reach your
destination. A brisk walk will help stretch your hamstring and calf muscles.
In an Airplane
· Stand up straight and feel the normal
"S" curve of your spine. Then use rolled-up pillows or blankets to maintain
that curve when you sit in your seat. Tuck a pillow behind your back and just
above the beltline and lay another pillow across the gap between your neck and
the headrest. If the seat is hollowed from wear, use folded blankets to raise your
buttocks a little.
· Check all bags heavier than 5 - 10%
of your body weight. Overhead lifting of any significant amount of weight
should be avoided to reduce the risk of pain in the lower back or neck. While
lifting your bags, stand right in front of the overhead compartment so the
spine is not rotated. Try not to turn or twist your head and neck in the
process.
· Do not sit directly under the air
controls. A draft can increase tension and spasm in neck and shoulder muscles,
especially over extended periods of time.
Travel By Car
· Adjust the seat so you are as close
to the steering wheel as comfortably possible. Your knees should be slightly
higher than your hips. Place four fingers behind the back of your thigh closest
to your knee. If you cannot easily slide your fingers in and out of
that space, you need to re-adjust your
seat.
· Consider a back support. Using a
support may reduce the incidence of low-back strain and pain. The widest part
of the support should be between the bottom of your rib cage and your
waistline.
· Exercise while driving to reduce the
risk of any swelling, fatigue or discomfort. Contracting and relaxing the
muscles helps the blood flow properly. For example, rolling the shoulders and performing
progressive 10 second contract-relax cycles starting at the toes, and moving
upward to calves, thighs and buttocks. Just don't grip the wheel. A loose grip
will improve circulation and decrease muscle fatigue in the upper body.
· Keep your eyes on the road, but vary
your focal point while driving to reduce
the risk of eye fatigue and tension
headaches.
Safe Travel for
Children
· Ask the airline for their policy on
child car seat safety. Car seats for infants and toddlers provide added resistance
to turbulent skies, and are safer than the lap of a parent in the event of an
unfortunate accident.
To receive this full article and more information on safe and pain free travel email DrKatrina@ActionSportsChiropractic.com
and request " ACA: Safe Travel Tips".
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Quote of the Month: Perseverance
Look at a stone cutter hammering away at his rock, perhaps a hundred
times without as much as a crack showing in it. Yet at the
hundred-and-first blow it will split in two, and I know it was not the
last blow that did it, but all that had gone before. ~Jacob A. Riis
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 BEAT THE JUNE GLOOM!
Dont miss out on this months opportunity for a FREE Initial Consult! This is the perfect chance to talk about your current health conditions and fitness goals, and to learn more about why Action Sports Chiropractic provides the best assistance to meet your needs. Get a jump start on your summer fun- pain free and mobile!
Still not sure about Chiropractic and Sports Medicine? Check out our website at www.ActionSportsChiropractic.com to learn more!
Regular Cost Incurred for New Patient Consult and Examination: $150
Discount includes a complete New Patient initial consult and physical examination. Should the patient and doctor agree that further treatment would be benefitial to the health and well being of the patient, regular costs for treament would be incurred. Costs listed here are based upon Cash Only paying customers, and would not appy toward insurance fees or deductibles.
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Action Sports Chiropractic is San Diego's one-stop-sports medicine shop for developing and maintaining your active lifestyle. Whether you are looking to get through the
pain and discomfort of a new injury, manage chronic stress and headaches, or to
improve your strength, fitness and posture, we'll provide a step by step,
personalized approach to reaching those goals as quickly as possible. We
believe that an active, goal oriented approach is the best way reach your
optimal performance levels.
If you've been searching for a place that
understands the demands and needs of an active lifestyle, we're confident
you'll like what you'll find.
What are your goals?
Come check us out at www.actionsportschiropractic or call 858.481.0303 to make an appointment and start reaching your goals today!
Sincerely,
Dr. Katrina Stopper, DC, ATC, CSCS
Action Sports Chiropractic |
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Free Initial Consult & Chiropractic Examination
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This coupon entitles bearer to a Free New Patient Initial Consult and Chiropractic Examination regarding chiropractic care and rehabilitation through Action Sports Chiropractic with Dr. Katrina M. Stopper, DC of Del Mar Chiropractic Sports Group.
Call (858)481-0303 to schedule your visit today!
12264 El Camino Real, Suite 108, San Diego CA 92130
Regular Cost Incurred for New Patient Consult and Examination: $150
Discount
includes a complete New Patient initial consult and physical
examination free of cost to the bearer of coupon. Should the patient and doctor agree that further treatment
would be benefitial to the health and well being of the patient,
regular costs for treament would be incurred. Costs listed here are
based upon Cash Only paying customers, and wouldnot appy toward
insurance fees or deductibles.
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Hurry!! Offer Expires: June 30, 2008.
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