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6 Stretching Exercises for Desk Jockeys

You spend a lot of time sitting. From working 40 hours a week, driving, and spending time relaxing on the couch, the average adult will sit for about 13 hours a day. And without the proper posture, all that sitting can take a toll on your body, causing neck and back pain that leads to headaches, muscle spasms, and a slew of other issues.

Fortunately, getting therapy for back pain in Bend can help relieve the pressure and tension that comes from working a desk job. But to hold onto these adjustments, you’ll need to practice daily maintenance stretches. Your chiropractor for neck pain in Bend will offer individualized stretches for your problem areas.

Here are 6 additional exercises to practice throughout the day for different muscle groups – and you can even do them seated at your desk!

1. Neck Stretch

  • Seated in a neutral position, grab the bottom of your chair with your right hand.
  • Tilt your head to the left, bringing your ear toward your shoulder.
  • Hold this position for 10 to 30 seconds.
  • Repeat on the opposite side.

You can deepen your stretch by gently pressing down on your head with your left hand.

2. Shoulder Shrug

  • Sit in a relaxed position with your head forward.
  • Lift your shoulders toward your ears, while inhaling deeply.
  • Squeeze and hold for 2 seconds.
  • Then, roll your shoulders down and backwards on the exhale.
  • Complete 5 to 6 reps.
  • Repeat by rolling forward.

3. Spinal Twist

  • Sit up straight with your feet flat on the floor and your hips forward.
  • Place your left hand on the outside of your right knee and twist toward the right.
  • Hold for 3 to 5 breaths and exhale as you return to neutral.
  • Repeat on the opposite side.

You can use your right arm to brace the back of your chair and twist deeper.

4. Lumbar & Mid-Back Stretch

  • Scoot a little further than arms’ length away from your desk.
  • Sit up tall, looking forward with your arms extended straight overhead.
  • Gently bend forward and grab your desk.
  • Relax, breathe and hold this position for 10 to 30 seconds.
  • Repeat this exercise 3 to 5 times.

Adjust yourself as needed until you create a horizontal bridge from your desk to your chair.

5. Seated Hip Stretch

  • Sitting down, place your right ankle over your left knee.
  • Sit up tall and gently lean forward, being sure to hinge at the hips and keep your back straight.
  • Continue reaching with your torso until you feel the stretch in your right hip and glute.

Deepen your stretch by placing gentle pressure on your right leg with your hand.

6. Hamstrings

  • In a seated position, extend your legs at a 45-degree angle.
  • Gently bend toward your toes, keeping your back straight.
  • Hold this pose for 30 seconds.
  • Repeat the exercise 3 to 5 times.

or from standing…

  • Squeeze your glutes and brace your stomach.
  • Roll down vertebrae by vertebrae and try to touch your toes.
  • Hold for 3 to 5 breaths and roll back up vertebrae by vertebrae.

Don’t forget that even with these stretching exercises, you should take breaks to walk around for a few minutes each hour. Coupled with chiropractic care and massage therapy in Bend, these stretching exercises will keep you relaxed and pain-free! Come in for an adjustment at Total Body Chiropractic & Massage and get an individualized routine that will help you feel your best!

Senior Couple Exercising In Autumn Countryside During Covid 19 Lockdown

Chiropractic and Aging: Why It’s Important to Get Adjusted Regularly

With each passing year, it seems harder to get out of bed in the morning due to aching bones and joints and regular feelings of illness. And while these may seem like normal signs of aging, they can be reduced with exercise, nutrition, and chiropractic care. Plus, studies even show that people are living longer than ever – and more comfortably so.

Continue reading to learn how chiropractic care can help ease the effects of aging on the body and boost your wellness no matter your age!

How Do Our Bodies Change as We Age?

Every day we put wear and tear on our bodies, and the older we get, the harder it is for these bang-ups to repair themselves. Not to mention, free radicals from the sun, smoke, processed foods, and more lead to oxidative stress, which quickly degrades the body, especially when you’re older.

After a lifetime of bumps and bruises, your body will feel it in multiple ways:

  • Low back pain
  • Neck Pain
  • Stiff joints
  • Increased pressure on the vertebrae due to reduced fluid in the discs
  • Less bone density
  • Decreased muscle mass

And even if you didn’t prepare yourself with chiropractic care in your younger years, it’s not too late to address these issues!

Benefits of Chiropractic Care for Older Adults in Bend

Pain Management

Chiropractic adjustments address subluxations in the spine that are causing pain. These misalignments can sit on the nerves, which will lead to radial pain in the legs, arms, back, and shoulders. By easing these areas of tension and inflammation, you can feel enhanced comfort.

Increased Flexibility

Massage therapy and adjustments work together to increase your range of motion and flexibility and reduce stiffness that makes it hard to bend, twist, and play with the little ones in your life.

Better Balance and Coordination

Poor posture throws off your balance and increases the risk of falls in old age. These accidents can be more damaging to fragile bones, leading to broken hips, arms, and necks. By properly aligning your spine, you can experience better balance to catch yourself and maintain your center when you bend over or lose your footing.

Overall Wellness Boost

It’s no secret that as you get older, you become more susceptible to illness. Chiropractic care strengthens the connection between your brain and the rest of your body to enhance the immune response and speed up the recovery process.

Is Chiropractic Care Safe for Older Adults?

There is a misconception that chiropractic care is dangerous for older adults because of the high-impact adjustments needed to realign the musculoskeletal system. However, with your medical history and health conditions in mind, your chiropractor in Bend will make accommodations that are gentle yet helpful for your body. Common alternative techniques include the use of handheld instruments and a drop table, stretches, and massage therapy to account for the physical changes in your body.

If you are getting older and starting to feel the aches, pains, and muscle strains that come with passing time, then schedule an appointment with a chiropractor in Bend. We will work with you to create a treatment and maintenance plan to help you continue living life to the fullest!

Five Hip Stretches for Better Mobility

Five Hip Stretches for Better Mobility

Tight hips seem to be a common complaint whether you are an athlete, a teacher, or if you sit at a desk all day, they seem to be a consistent trouble spot for just about everyone. There are several stretches that can help with increased flexibility and relief from soreness and pain. Choosing the right stretches will depend on your flexibility, injury history, range of motion and comfort level. Knowing your limits will help ensure you avoid any injuries from stretching, so before you try these stretches, make sure you know when to stop if something isn’t feeling right. Keep in mind you don’t want to over-stretch, so start small and increase your stretches as you feel comfortable.

Piriformis Stretch

  1. Find a stable surface that you can prop your leg up on.
  2. Your opposite leg will have your foot flat on the ground and straightforward.
  3. Lean forward until you feel a stretch in your buttocks.
  4. Relax from the stretch by standing up nice and tall, taking deep breaths helps.
  5. Repeat until you get a good stretch, be slow and deliberate with stretching.
  6. This stretch can be modified in many ways. Adjust your body according to your flexibility level and make sure you don’t push your limits.

Butterfly Adductor Stretch

  1. Sit comfortably on the ground, making sure it’s even ground.
  2. Bring both feet together towards your groin, leaving your knees up to get into position.
  3. Actively push your knees towards the ground, go slow, do not push fast.
  4. Stretch is felt on the inside of your thighs and sometimes you can feel it on the outside of your thighs.
  5. Don’t be afraid to talk to your Chiropractor if you want additional input for proper positioning for knee injury prevention.

IT band and Abductor Stretch

  1. Find a strong and stable object that you can lean on – a wall or doorway works well.
  2. Cross your left leg over your right leg. You always want your feet to stay flat.
  3. Use your right arm and reach directly over your head.
  4. As you reach overhead, shift your waist out to the right side.
  5. You should feel the stretch on the outside of your hip, it is obvious once you feel it.
  6. Repeat on the other side.

Walking Hamstring Stretch

  1. To begin, start with one foot in front of the other, several inches apart.
  2. Your forward foot will maintain your heel on the ground with your toes pointed up to the sky.
  3. With both hands, reach down to touch your toes. Your opposite knee will bend as needed. Try to stay square with your body, don’t shift your torso.
  4. You should feel the back of your leg stretching.
  5. Alternate your legs by taking a step backward and switching your reach towards the opposite leg.

Hip Flexor and Adductor Stretch

  1. Kneel one leg on a soft surface and bend your other knee in front of you.
  2. Use a dowel-like stick or rod for better stability.
  3. Drive your knee forward until you feel a stretch in the front of your opposite hip and groin area.
  4. Repeat steps 1-3 while changing your foot placement.