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One Simple Move for a Full-Body Workout

Sometimes there isn’t enough time in the day to get a long workout in. Good thing there’s the reverse lunge twist to give you a full-body workout in just a few simple steps:

Step #1: Stand with feet hips-width apart keeping your spine straight and tailbone slightly tucked.

Step #2: Hold a rolled towel out in front of you with both hands at shoulder level, as if you’re pulling it apart. Inhale.

Step #3: On the exhale, step your right foot back into a reverse lunge. Left knee should be bent at a 90-degree angle.

Step #4: Twist to the left, using the towel to leverage the twist. Keep your legs and hips square as you twist.

Step #5: On the inhale, untwist back to the reverse lunge, then step back to standing.

Repeat on the other side. That’s one rep. Complete 3 to 4 sets of 15 to 20 reps.

4 Tips for Creating an Ergonomic Work Space for Kids

With children spending more time at their computers schooling from home, it’s important to make sure they have an ergonomic work space.

And, fortunately, creating an ergonomic work space for your child doesn’t have to be difficult.

Here are 4 simple things you can do to improve their posture and comfort while working:

• Make sure their feet are resting flat on the floor (give them a stool or stack of books to put their feet on if they can’t reach the floor)
• Keep the computer monitor at eye level to avoid neck strain and about an arm’s length away
• Put a pillow between their back and the chair so that their back is fully supported
• Last, but definitely not least, encourage them to get up and move! Children’s bodies are made to move, so a few laps around the living room in between Zoom lessons will do wonders for their body and mind.

Easing Carpal Tunnel Pain

Carpal Tunnel Syndrome is what’s known as a “repetitive stress injury” and is the result of pressure on the median nerve. Commonly caused by repetitive motions such as typing, cleaning, and assembly line work, it often presents as pain and numbness in the hand and wrist. As it progresses, it can greatly impact daily activities.

Here are a few tips for easing carpal tunnel pain:

• Take frequent breaks from repetitive work to rest your hands
• Apply ice to reduce inflammation and swelling
• Wear a wrist splint
• Avoid activities that aggravate symptoms (if possible)

If you’re experiencing carpal tunnel pain, come in for a visit. We can discuss stretches and other non-invasive therapies, such as adjustments to restricted joints in the neck and wrist, that may help.

Finding it hard to stick to your workout routine? Losing motivation to exercise at home? Here are a couple of ideas to get you back in the groove:

Use a digital device to track your steps and set a daily goal.

Whether it’s an Apple watch, a FitBit, or an app on your phone, there are a lot of ways to count your steps. Set a daily steps goal, write it down, and post it somewhere visible. You just might find yourself getting up and moving more often.

Set up a “family challenge” and get everyone in your house involved!

It can be as simple as creating a chart with each family member’s name. You get a sticker for every 30 minutes of exercise you do. At the end of the month, anyone with 20 stickers gets a reward. (Think non-food rewards to reinforce the healthy habits you’re trying to establish.)

Healthy Late Night Snacks

We all have those days. You’re about to go to bed, but you just can’t ignore that pang in your stomach. It’s 10pm. What can you eat that will satisfy you until morning, but not wreck your diet or keep you awake?

Here are a few healthy late-night snacking options:

Apple with nut butter – Dipping apple slices in a tablespoon of a natural nut butter provides a good combination of fiber and healthy fat that will keep you satisfied until breakfast.

Handful of almonds – The fiber and protein in almonds is filling, and some suggest that the magnesium in almonds may actually help you fall asleep.

Eggs – A hard-boiled egg is an easy, protein-packed snack to grab late at night.

Oats – We typically think of oats as a breakfast food, but it’s a great choice at night. The complex carbs will break down slowly and help regulate your blood sugar. Cook up some oats with your favorite milk–a warm bowl will get you in a cozy, ready-for-bed state.

Low Impact Exercises for Achy Joints

When your joints hurt, the last thing you feel like doing is exercising. But, often, it’s one of the best things you can do. Strengthening your muscles provides stability around your joints and moderate exercise can actually help lessen your pain. In addition, maintaining a healthy weight and getting enough sleep are important in managing joint pain – two things exercise can help with.

Five of the best low impact exercises for those with joint and arthritis pain are: swimming, water aerobics, walking, cycling, and using an elliptical machine.

Remember, you’re not looking to be an Olympic-level athlete. Take it slow and focus on getting several days of moderate, low-impact exercise in each week. Your joints will thank you.

You may also find relief with a chiropractic adjustment. Give our office a call and we’d be happy to get your next appointment scheduled.

Plant-based Protein Made Easy

What does it mean to be plant-based? It means you’re choosing to get most of your food from plant sources. The Director of the Department of Nutrition at Brigham and Women’s Hospital and Harvard Health contributor, Katherine D. McManus, MS, RD, LDN, explains:

“This includes no ed reducing your meat or dairy intake (Meatless Monday perhaps?), you may be wondering how to get adequate protein when your main sources are eliminated.

Here are 10 sources of plant-based protein that are easy to incorporate into your meals today: Lentils, chickpeas (think: hummus), nuts, quinoa, tofu, steel-cut oats, chia seeds (toss in a smoothie), beans with rice, potatoes, and leafy greens.


3 Simple Ways to Protect Your Spine When Working from Home

Working from the couch wearing on your spine? Try these 3 simple tips:

Lift your laptop: If you’re using your laptop at the kitchen table, it might be positioned too low causing neck strain. Place a few books or a shoebox underneath it so you are looking directly at the screen.

Stand up: You don’t need an expensive standing desk. A simple hack like placing a large cardboard box on your kitchen table can raise your laptop enough to be effective. Try to alternate between sitting and standing throughout the day.

Go wireless: Wireless headphones are affordable game-changers. A wireless headset can relieve the strain an extended cell phone call puts on your neck, plus allow you more freedom to stretch and walk around while talking.

If working from home is putting extra strain on your back and neck, it may be time for an adjustment. Schedule your next visit today.


Trouble Sleeping? Get Outside!

The amount of sleep we get greatly impacts every aspect of our daily lives, from our mood to our energy to our body’s natural healing abilities. And it’s no surprise that a lot of us are having trouble sleeping given the current worldwide health crisis.

So what can we do today to better prepare our bodies for a restful night’s sleep? Get outside.

Studies show that exposure to sunlight “helps calibrate your body’s circadian “clock”, which regulates everything from appetite and sleep schedules to mood and energy levels.”

One of the best ways to calibrate our internal clock is by spending about 45 minutes outdoors each day, ideally in the morning. Even on a cloudy day or covered up with sunglasses and protective clothing, we still get enough natural light just being outdoors to reap the benefits.

Plus, who couldn’t use a walk in the fresh air to clear their head?