Maintain Healthy Stress Response

Be sure to take time to practice self-care! The effects of chronic stress can be subtle; most patients are not aware of the fact that excessive cortisol production from a perpetual stress response is wreaking havoc on their bodies. Common effects of stress can be obesity, cardiovascular disease, headaches, restlessness, anxiety and gastrointestinal problems.
May be an image of text that says 'Healthy Ways to Maintain a Healthy Stress Response Mediation and Yoga .Limit Limit Caffeine, Alcohol, & Nicotine Regular Exercise More Exhaling Lion Breathing .Yoga Yoga Breathing Healthy Diet Healthy Sleeping Habits Supplementing with appropriate vitamins, herbs and medicinal plants'

In-House Massage Therapy Now Available

Treat yourself to better health! There are many benefits of massage therapy. Different massage methods are utilized by the massage therapist to achieve client goals. Call our office today to schedule an In-House Massage with Liz.  724-834-5600
Gift certificates are available for massage and all other services at the office!
May be an image of text that says 'Benefits of Massage Therapy •Relieve stress and anxiety ·Promoterelaxation .Manage back and neck pain •Relieve tension headaches •Reduce muscle tension •Enhance exercise performance .Better sleep •Help fibromy algia pain Improve cardiov vascular health Ease symptoms of depression ALIGN CHIROPRACTIC WELLNESS CENTER Callour our offue schedede today! offering inhouse massage therapy withLiz!'

30 Minutes of Daily Walking

Did you know that walking a minimum of 30 minutes a day can provide these benefits? If you have any aches and pains while walking or afterwards, let us know on your next visit!

We can assess for gait imbalances that may be contributing to your pain and holding you back from enjoying your walk.

Gardening & Wellness

It’s that time of year again! 🌷🌺☀️
It seems like the warmer temperatures are here to stay and you may be planning to start or have already started sprucing up your yard and flower beds. Gardening is a very rewarding pastime, however, if not done properly, it can lead to increased aches and pains during or days afterward.
Before jumping into your gardening projects, take some time to read through our helpful tips that can help minimize the risk of pain.

1-Take some time to warm up your muscles before starting. During the winter months, you may have been a bit more sedentary. Warming up the muscles of your hips, legs, low and upper back, shoulders, and arms can help prevent injury and make it more comfortable and efficient for gardening. Ask us on your next visit what stretches and exercises would benefit you!
2–Drink plenty of water. Hydration is always important and even more important when you are physically active under the sun. Have a bottle of water easily within reach, and take a water break every 20 minutes to ensure proper hydration.
3- Be mindful of how much you are carrying. Divide larger amounts of soil or mulch into smaller batches. Utilize a wheeled cart/wheelbarrow to avoid lifting more weight than necessary.
4-Remember to breathe! When you’re taking a break stretching and hydrating, take in some deep, oxygenating breaths to nourish your hard-working muscles and help to improve circulation. Keep your shoulders and chest relaxed. When breathing deeply, you should see your abdomen extend out and then in calmly.
5-Vary your tasks. Rather than concentrating on one area or job at a time, vary your tasks to ensure that you aren’t holding the same position for extended periods.
6-Listen to your body! It’s easy to get lost in your work and spend longer time in a certain position than is safe. If you start to feel any aches or twinges, this is your body letting you know that it needs a break from this action or position. Take a break or move onto another project that requires a different position.

If you have further questions or concerns about gardening, feel free to ask at your next appointment!

Happy Gardening!

Adaptogens

Adaptogens are herbs that improve a person’s resistance to stress, or their ability to cope with stress.

Generally, adaptogens can reduce fatigue, improve mental performance, improve physical endurance and stamina, improve immune function, and support healthy moods in people under physical, mental, or emotional stress.

In this crazy, unpredictable, fast-paced world we live in, most of us could benefit from a little adaptogenic support.

Ask us today which herbal adaptogen is right for you! 🌿

Happy New Year – Adaptability

Before completely wishing 2020 away, give yourself the space and freedom to reflect on the past year.

If we could wrap up the year in one word it would be: adaptability.
This year has taught us the importance of being able to adapt to new schedules, work environments, and social interactions.

By definition, Adaptation is the physical or behavioral characteristic of an organism that helps an organism to survive better in the surrounding environment.

2020 may not have been the year anyone anticipated or wanted, however, it showed us how to rise to a challenge and make the most of a rough situation.
With this newfound awareness, we should not only look to survive but also thrive in the new year!

Keep your loved ones close to your heart, celebrate the joys you have in your life, and continue to adapt as we begin another year.

Thank you for your continued loyalty and trust in us.
We look forward to seeing you in the new year! Happy 2021!

Cell Phone Posture – Neck Pain & Headaches

Your cell phone could be to blame for certain types of headaches and neck pain.

Instead of looking down at your phone, lift it up to eye level. Your ears should be positioned directly above the shoulders in a neutral position to avoid strain on your neck.

Treating Root Cause

If you had a rock in your shoe that was causing pain, you could take pain meds or get injections and you might not feel it anymore, but you would still have a rock in your shoe.

Our job, as your chiropractor, is to get to the source of the problem. Treat the cause, not the symptom!

Yardwork & Wellness

While you’re spending time outside appreciating and taking care of our planet, be conscious of the amount of time you’re spending in the yard.
*Take breaks every 30-45 minutes to ensure you’re not “overdoing” it and staying hydrated.
*Also, please bend with your knees and avoid lifting objects away from your body! Bring the load closer to your center of gravity to avoid injury.

Just like your body, we only get one planet.

Please take care of both and have a Happy Earth Day!

Workspace and Posture

With many people working from home these days, we wanted to ensure that you are set up for success and not pain!

It may feel good in the moment to work on the couch with your laptop, however, the couch doesn’t offer the needed support for your back and neck.
Make sure you have a work station set up at a desk or kitchen table, preferably at a height where your elbows and knees are bent at a 90-degree angle.

The next step in improving posture during work is understanding what is good posture.
What does it even mean to “stand straight”, or “sit upright”?

Here are some key points to obtain good posture:

– Keep your chin parallel to the floor.
– Your shoulders should be pulled back and down.
– Maintain a neutral spine – no flexing or arching!
– Arms at your sides, with your elbows, bent at 90 degrees.
– Abdominal muscles braced, improving your core muscles as well.
– Feet should be positioned flat on the ground, not crossed.
– While standing, body weight distributed evenly on both feet.
– While sitting, keep your knees at 90 degrees and pointing straight ahead.