3755 E. Main St., Suite 185, St. Charles
Issue No. 32                                                                    March 2015

In This Issue

Bike Fit Basics

Believe it or not, spring IS here, and that means you get to pull the bike out of the garage and start riding! Whether you ride on-road or off, pedal casually or competitively, it's important to be sure your bicycle fits your body. A properly fitted bike lets you ride comfortably and safely, avoid injury, and produce more power, so you go faster with the same or less effort.


In general, when fitting a bicycle, there are five basic components to consider: 


1. Frame size
2. Saddle (seat) height
3. Saddle position
4. Saddle tilt
5. Handlebar position


Read the entire article here.

Pull Weeds - Not Your Back! - When Gardening 

As the weather warms up, many of us will be planting bulbs, mowing the lawn and pulling weeds. Gardening is relaxing for many, but with all the bending, twisting, reaching and pulling, after the long winter your body may not be ready for exercise of the garden variety.

It's important to stretch your muscles before reaching for your gardening tools. The following stretches will help to alleviate muscle pain after a day spent in your garden.
  • Before stretching for any activity, breathe in and out slowly and rhythmically.
  • While sitting, prop your heel on a stool or step, keeping the knees straight. Lean forward until you feel a stretch in the back of the thigh, or the hamstring muscle. Hold this position for 15 seconds. Do this once more and repeat with the other leg. 
  • Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards your buttocks and hold the position for 15 seconds. Do this again and repeat with the other leg.
  • While standing, weave your fingers together above your head with the palms up. Lean to one side for 10 seconds, then to the other. Repeat this stretch three times.
  • Do the "Hug your best friend." Wrap your arms around yourself and rotate to one side, stretching as far as you can comfortably go. Hold for 10 seconds and reverse. Repeat two or three times.

Finally, be aware of your body technique, body form and correct posture while gardening. Kneel, don't bend, and alternate your stance and movements as often as possible to keep the muscles and body balanced.   

Issue No. Month Year

Key to Senior Fitness:
Chiropractic Care, Healthy Lifestyle

Over the hill at age 65? Ready for the rocker at 70? Not these days. Americans are living longer and making more of their later years. One key is exercise.

Perhaps the most debilitating influence in people's health as they age is a sedentary life. Exercise of some type is all but mandatory. Otherwise, you may set yourself up for broken bones, circulation problems caused by atrophying blood vessels, and a myriad of other physical problems associated with aging.

Exercise, however, can improve a person's mobility, digestive processes and circulation. It can also reduce anxiety. Add proper nutrition and you have the makings of a naturally healthy lifestyle. Following a healthy diet is another way of extending your golden years as long as possible.

Dr. Hertz suggests the following tips to help seniors maintain a healthy lifestyle. Read the rest of the article here.  


Healthy Foods = Healthier You 

Here in the U.S., where food is abundant, affordable and irresistibly delicious, overweight and obesity are now an epidemic. But, the secret to weight loss is simple: Consume fewer calories than the body uses. Any diet that limits caloric intake will do the trick. The problem is, when people go off the diet, they gain the weight right back. That happens because most diets require that we deprive ourselves of certain foods or food groups-and many can't sustain this for long.


Instead, research has shown that people respond better to positive messages. And, with some education, everyone can learn to form healthy eating habits and pave the way to maintaining a healthy weight and improving fitness.


Here are five simple tips to help you eat healthier. Click here to read the details. 

1. Choose Foods High in Fiber and Water

2. Reduce Simple Carbohydrates

3. Stock Up on Healthy Foods and Snacks

4. Read Food Labels

5. Form Healthy Eating Habits


What Does Dan O'Brien Say About Chiropractic?

"You obviously can't compete at your fullest if you're not in alignment. And your body can't heal if your back is not in alignment. It was the holistic idea that I liked about chiropractic and that is what track and field is about. Every track and field athlete that I have ever met has seen a chiropractor at one time or another. In track and field, it is absolutely essential. If it were not for chiropractic, I would not have won the gold medal." 

~ Dan O'Brien, Decathalon Gold Medalist


dr. j 4
Dr. Jacob M. Hertz
is a Cum Laude graduate of the Palmer College of Chiropractic in Davenport, Iowa. Following graduation, Dr. Hertz practiced as an Associate Chiropractor in Peoria and for four years successfully treated over 5,000 patients and their families with many different health conditions. He moved to St. Charles in 2010 to open his own practice. 


He has been involved with chiropractic almost since he was born -- he was adjusted as an infant by his uncle, a chiropractor in Wisconsin where Dr. Hertz grew up.


Dr. Hertz uses a number of gentle and safe chiropractic techniques for adjusting the spine including Diversified, Activator, and Drop Table. He is also Nationally Board Certified in Physiotherapy and uses exercise and rehabilitation to help patients heal faster and reach optimum health.  


St. Charles Pain & Wellness Center also offers nutritional aids for those who seek to supplement their diet and improve their health, which have proved successful in preventing unnecessary surgeries for many patients.   

for more information about health, wellness 
and chiropractic care 

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