| RULES OF THUMB |
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| EXERCISE DAILY- You need to do a minimum of 15-60 minutes of exercise daily. It is important to pick an activity that you enjoy, so that you will actually do it. You could walk, run, swim, bike, dance or even just stretch. Exercise helps maintain flexibility and strength in the soft tissues, lubricates the joints and increases circulation. Tip: Find a friend to exercise with. They will help hold you accountable and it will be more fun. |
| TAKE A BREAK- Every 30 minutes you need to take a 30 second break and move around a little. If your body stays in one position for 30 minutes or longer, the muscles and structures begin to adapt to that new position and consider it "normal." You need to reset your body by stretching and stimulating nerve and blood flow. 30 seconds of moving and or stretching should do it. |
| KEEP YOUR SPINE MOBILE- Your spine, and other joints, receive their nutrition through movement. If a joint is not mobile, stiffness and arthritis can develop. Keep yourself healthy with regular chiropractic adjustments and exercise. Just as you take your car in for a tune up every 3,000 miles, or go to the dentist every 6 months, you need to give yourself a tune up with monthly chiropractic adjustments to ensure healthy joint mobility. |
| H2O- Your body is made up of mostly water. You should drink at least half of your body weight in ounces each day. For example: If you weigh 100 lbs., you need to drink 50 oz. of water each day. Tip: Sometimes it is hard to get yourself to drink enough water. Adding some flavoring to the water helps. Something like Crystal Light, adds flavor without adding calorie |
| BE POWERFUL- Your body is most powerful (and stable) when it is in line. Maintaining good posture keeps you in your power position. Good posture constitutes having your head, shoulders and hips aligned and facing forward, your elbows in close to your body and your legs both facing the same direction. |
| STAND UP- Use good posture when standing. Don't slouch or lean unnecessarily. Keep your head directly over your hips. If you are standing for a long period of time bend one knee. This will take stress off your neck and back and reduce chance of injury. |
| TRAVEL TROUBLE- Travel is stressful. Sitting, confined in a car or airplane, is especially hard on the body. Following, are some things you can do to reduce complications associated with travel. * Keep moving. At the risk of annoying the person sitting on the aisle, get up ever half hour to hour and move around. *While you are in your seat, occasionally point and flex your feet. (If you have room, one at a time, bring your knees toward your chest. *Place a pillow, blanket or sweatshirt behind your lower back for additional lumbar support. *Drink plenty of water and avoid salty foods. *If you have problems with swelling, you may consider wearing compression tights. These aid in circulation. |
| KNEES TOGETHER- You need to keep your knees together when you get into or out of a seated or lying position. This takes stress off of your hips and reduces the risk of potential injury. Imagine you are in a very short skirt and need to keep you knees together when you get in and out of your car or are reclining at home. |
| SITTING STRESS- Sitting is the second most stressful activity for the back. You can reduce the stress of sitting by having both your legs doing the same thing and facing the same direction. You can also try to sit with your knees level or higher than your hips, make use of a back rest, keep your elbows at your sides and keep your head facing forward, centered over your shoulders. |
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| ICE VS HEAT- The general rule is to ice a new injury, especailly in the first 72 hours. Ice reduces swelling. Ice for 20 minutes at a time, several times a day. Never put ice directly on the skin, and don't ice for longer than 20 minutes at a time. (a thin layer, like a pillow case, is all you need between the ice and your skin.) Make sure not to fall asleep while you are icing. When do I Heat? Heat old or chronic injuries, Heating increases blood flow to the area and can reduce spasms. Heat for 20 minutes at a time. On older injuries, ice and heat can be alternated. Heat / Ice should be used in 20 minute increments with 20 minutes rest in between. |
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| R.I.C.E REST, ICE, COMPRESS, ELEVATE- When you have a new injury, R.I.C.E. is the best plan of attack. Rest- Stay off of it, and don't use it. Ice- Apply ice for 20 minutes at a time, several times a day. Compress- wrap it up with an ace bandage. Elevate- Raise it above your heart level for 20 minutes at a time. |
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