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ASC HEALTH & WELLNESS NEWS
Greetings!
As the summer months are quickly coming to a close, we hope that you are finding the time for some ever-needed relaxation and enjoyment of the season. In this issue you'll learn tips for skin care & sun damage protection, stretching for the surf, news about the new ASC Blog, and information about our September Night Out 'N' About: "Stress Less Spa Party", where you can mix, mingle, and check out ways to de-stress all while staying healthy. Read on for more details! As always, thank you for your continued support! Wishing you health and success, Dr. Katrina  |
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EXERCISE TIP OF THE MONTH: Stretching for the Surf
Although the end of summer may seem right around the corner, swimming and surfing can still take place year round, especially if you live here in Southern California! Even if you're water-phobic, you'll quickly notice that stretching helps everyone, and every body. Try the following two stretches the next time you decide to make friends with the water!
Quadriceps Stretching: This group of muscles, often referred to as your "front thigh muscles" often gets overlooked. Since more than one muscle make up this powerhouse, you have to stretch them in more than one direction.This stretch will help prevent muscle
strains not only during quick and forceful movements, but in long held positions, such as when surfing, squatting, and "egg beating" in water polo. Bonus:It also helps to decrease tension from
long seated periods that can increase back pain.
This stretch can be done standing, kneeling on one knee ,or lying face down:
1. Bend left knee as far as
possible to bring your heel toward your buttocks.
2. Reach
back with right hand and pull foot toward the right hip. Hold 20-30 seconds.
3. Next,
pull heel with both arms straight in toward center of left buttocks. Hold 20-30
seconds
4. Last,
pull heel with left hand toward outside of left hip/buttocks. Hold 20-30
seconds.
5. Repeat
on the right.
Posterior Capsule
(Back of shoulder): Fantastic for any "overhead athlete", thrower, swimmer, and weight lifter who never can seem to stretch the shoulder and shoulder blade area.
1. Begin
by laying on your back with your arm straight out to the side, level with your
shoulder.
2. Roll
toward the extended arm, as if rolling onto your shoulder, until you feel a
light stretch across the back of your shoulder. Hold for 20-30 seconds.
3. The
further you roll forward onto your belly, the greater the stretch of the
capsule.
4. Repeat
with arm both below, and then above shoulder level to change the location where you feel
the stretch.
NOTE: Individuals known to
chronically dislocate their shoulders should be cautious when performing the Posterior Capsule stretch. Chronic dislocations are a sign of more serious injury and should be checked out by your sports health care professional.
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ACTION SPORTS CHIRO & WELLNESS BLOG IS NOW ONLINE!
Ok, so some of you may have absolutely no clue what a blog is, some of you probably have more than one of your own. Now ASC finally has one as well. I hope you will enjoy visiting this website where I'll be occationally posting some candid responses tosome of the various questions I come across regarding chiropractic, my practice, and pretty much every other thing you can think of related to health care...and a few things that are not. I welcome comments, forwarding of the site, and your emails if you have a topic you'd like to hear my opinion on. Just one more way to try to help spread the word on healthy, successfull living. Enjoy!
Visit ASC BLOG ONLINE at www.actionsportschiropractic.blogspot.com
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SEASONAL TIPS: SUN & SKIN PROTECTION
- Do you tend to think that sun damage only happens to redheads and those with genetic tendencies toward burning? WRONG. Skin damage can occur over time, and can show up at any age.
- Do you think that sun damage only happens on hot, sunny days? WRONG. Some of the most damaging Ultraviolet (UV) rays can come through on an overcast, cool and cloudy day. Pay attention to your local weather UV Index and get personalized SPF recommendations by visiting: www.weather.com/activities/health/skin
- Pay attention to your body and its "landscapes". According to a report in the Journal of the
National Cancer Institute, doing a once-a-month full-body scan may reduce your
chances of dying from a melanoma by up to 63 percent.
- Try to develop the habit of putting on a moisturizer with sunscreen of at least SPF 15 every single day.Mosturizers and Sunblocks should be free of PABA, oils, fragrances and dyes. If you're going to be out in the sun for longer than 30minutes, consider using an SPF 30, and remember to reapply often EVEN IF ITS WATERPROOF. Ultraviolet light can wreak havoc on your immune system. Lose that, and you'll lose more than just your tan.
- Check your current medications and skin care products for ingredients that may cause further sun sensitivity. Examples of a few of these include glycolic acid, cretinous, antidepressants, heart medications and diuretics.
- See a dermatologist once a year for an annual all-over skin assessment. If you have had previous skin damage or a family history of skin cancers, go twice a year.
- Here are some common signs of sun damage. Most skin cancers are extremely treatable if caught
early. If you or someone you know recognizes any of the signs on the following list, see a dermatologist immediately.
* Sores that don't heal
* Sores that heal, scab over and break down again
* Scaly patches
* Little bumps that get progressively larger
* Any sudden change in the skin
* A mole or spot that itches
* Your intuition that something is just not right
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ASC PRESENTS A NIGHT OUT 'N' ABOUT: STRESS LESS SPA PARTY with LUMINESSE, MED SPA 360 For HIM and ACUHEART!
Action Sports Chiropractic and Wellness is proud to announce that we have teamed up with Luminesse, MedSpa360, and Acuheart to present a night of stress free fun-filled networking and relaxation.
Block off the night of Wednesday, September 17, 2008 to treat yourself and a friend to FREE champagne, tea, and appetizers, FREE samples of nutritional and skin care products, FREE demonstrations and treatments of chiropractic, acupuncture, facials and massage, and information on how each of these services can help to lower your stress levels and improve your health and lifestyle. We'll have door prizes,discounted services signups, raffles to benefit local charities and more! You're not going to want to miss this event!
Want to find out more? Be sure to watch for the September ASC Newsletter, or email DrKatrina@ActionSportsChiropractic.com with the line "ADD ME TO THE PARTY!" in order to receive our Evite and RSVP form.
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Action Sports Chiropractic & Wellness
is San Diego's one-stop-sports medicine shop for developing and
maintaining an 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 M. Stopper, DC, ATC, CSCS
Action Sports Chiropractic & Wellness
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