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Tips For Travel Because Subluxations Don't Take Vacations!

Tips For Travel Because Subluxations Don't Take Vacations!

The summer season is here! Along with that, many of us will venture out of town to enjoy a little down time…INCLUDING US!

As a reminder the office will be closed the entire week of July 4th


The summer season is here! Along with that, many of us will venture out of town to enjoy a little down time…INCLUDING US! 

As a reminder the office will be closed the entire week of July 4th

 A little relaxation to de-stress our busy lives is a requirement for most to help keep life in balance. So how do we set ourselves up for a healthy vacation especially when we can’t get adjusted (that means us Doctors too you know)?  I have some tips from my clinical years of experience that help most people be in their best form before, during and after vacation.

Here is an easy answer; in order to keep you from being down for the count due to vacation subluxation, you need to move! You want your spine to be as flexible as possible and since you aren’t traveling with one of us Docs, here are some awesome stretches to help you keep things going while you’re not getting adjusted.  

Lastly, maximize EVERY MINUTE of your vacation. You deserve it! We’ll “tune you up” when you get back to your regular adjustment schedule. If we’re proactive, sending you off with some ideas to keep your spine healthy while you’re away, I find that 99% of people do just fine and manage their Subluxations. Enjoy and Bon Voyage!

1. Prone Extension                                                               

This exercise is probably one you’ve seen before, but the important distinction here is that you make sure to modify the stretch to fit your current level.

·         From the prone position (lying on your stomach), prop yourself up on your forearms, placing your hands at a comfortable distance.

·         Scoop your chest up toward the ceiling as you squeeze your shoulder blades together.

·         The motion should be happening primarily in your upper and mid back. If you have too much motion happening in the low back, this will cause unnecessary strain. Just move your hands slightly forward until you find a comfortable distance.

·         If you are able to do this stretch with no problem, you can work on straightening your elbows to extend the back further. Eventually, you may end up with your hands directly beneath your shoulders and your elbows completely straight (but don’t rush into it!).

Move in and out of the stretch 10 times, then hold for 30-60 seconds. Repeat 3 times.

2. Wag Tail                                                                            

You likely haven’t practiced this particular exercise before (it’s not a standard exercise in most stretching programs), but it’s very effective for targeting side-bending action, and it’s a lot of fun.

·         Start on hands and knees, with your knees together and past your hips.

·         Lift your feet off of the ground and swing them to the right and then to the left.

·         Keep your back flat throughout the movement, so that the motion is primarily a side-bending motion.

For this exercise, you won’t be doing any holds. Just do 10 reps per side.

3. Quadruped Side-bend                                                  

This is another great stretch for side-bending, that targets your lattisimus dorsi, quadratus lumborum, and spinal erectors. It’s a simple stretch, but it packs a big punch!

·         Start in kneeling, with your hands stretched in front of you. If you have tight quads that prevent you from getting into the deep kneeling position you see Jeff in, just go as far as you can go comfortably.

·         Move your hands to one side so they are at a 45-degree angle (or more) to your body. You should feel a good stretch in this position.

Move in and out of the stretch 10 times, then hold for 30-60 seconds. Repeat 3 times, then switch to the opposite side.

4. Quadruped Torso Rotation                                                       

This stretch will help you work on rotation in the spine, which is a limiting factor for a lot of people.

·         Start on your hands and knees, so that your elbows are directly beneath your shoulders and your knees directly beneath your hips.

·         Then shift one forearm so that it is directly below the midline of your chest and place the other hand on your low back.

·         Rotate your body toward that elbow, looking up toward the ceiling as you do. Press down into the ground with your supporting elbow to keep the rest of your body stable.

Move in and out of the stretch 10 times, then hold for 30-60 seconds. Repeat 3 times, then switch to the opposite side.

 

Happy 4th everyone, stay healthy and safe!   -Dr. A