Monthly Archives: July 2014

Middleton Chiropractor August Newsletter from SHCC

Tips to Heal Part 4 from you Middleton Chiropractor

Playing the Doctor. Please Don’t:

  • Don’t do it.  Avoid poking and prodding the areas adjusted.
  • Do not adjust/ crack/ pop  your neck or back yourself. Avoid excessive range of motion especially with your neck.
  • Avoid extreme bending, reaching or working overhead.  Be careful  shampooing your hair.
  • Do low impact exercises such as stretching, walking and swimming.  Avoid high impact jarring exercises like long distance jogging.  Keep moving to stay loose.

 General Tips:

  •  Exercise and stretch regularly.  Perform multiple low impact exercises. If lifting weights, do not lift too much weight, watch your technique and isolate the muscles you are trying to work. Move smoothly with no jerking motions.
  • Eat healthy.  Take supplements
  • Drink at least a 1/4 your weight in ounces of water a day.  If you weigh 180 lbs, drink 45 ounces of water a day.

Text Neck:

Technology can improve our quality of life, but it comes with a price: being huddled over devices for long period of times can do more harm than good. Using certain devices for extended periods of time can easily lead to neck strain, headaches, and pain in the shoulders, arms and hands. Anyone who has used a cellphone or tablet for an extensive amount of time has probably experienced the peculiar strain it puts on your upper body. These conditions even have their own name now: Text Neck.Here are some simple strategies to help shut down text neck strain:

Take frequent breaks

Taking frequent breaks and looking up from your device can provide your neck with some relief from the pressure of looking down.

Sit up straight

It is important to sit up straight while texting. This way you can maintain good posture, relieving your back and shoulders from the strain of being hunched over.

Hold the phone a little higher

Holding the phone closer to eye level helps maintain a healthy posture and puts less strain on the neck.


Be sure to stretch often between long periods of extended use of devices. You can rotate your shoulders with your arms by your sides to relieve tension. You can also tuck your chin down to your chest and then look up – this helps to relieve some of the tension in your neck built from the common forward-down position you adopt when looking at your device.

Thank you for your referrals!

Middleton Chiropractor July Newsletter from SHCC

Thank You for the Great Reviews

I hope everyone and their family has been safe with all the crazy weather.  Watch you back cleaning up the mess it has created.    From your Middleton Chiropractor, Thank you so much for the great reviews. It is an absolute honor to read the reviews and I can’t thank you enough.

Tips to Heal Part 3


  • All of us know how to lift however do not do it.  Lift with you legs not your back.
  • In some circumstances it is difficult to lift correctly.  When removing bags from your car, bring them closer to you and lift. Get help if the object you are lifting is heavy.
  • If you are lifting repetitively, take breaks, use equipment or use a low back brace, if necessary.


  • It is recommended to replace your bed every 6 years unless you have a bed guaranteed for a longer time period.
  • Sleep while maintaining your spinal curves.  This may include sleeping with a lumbar roll under your back and pillow under your knees if on your back.
  • When sleeping on your side, put a pillow between your knees.
  • Do not sleep on your stomach.
  • The mattress should be firm however soft enough to allow your hips and shoulders to depress.
  • Your pillow should  be firm to keep your head in a neutral position so your ear is not touching your shoulder when on your side and your chin is not touching your chest when on your back.
  • Do not sleep on the couch arm rest.
  • When getting up from a resting position, lie on your side, draw your knees up, swing your legs over the edge of the bed and push yourself up with your arms trying not to bend your waist.  Do the reverse getting into bed.

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Thank you for the referral of your family and friends.