April 2018 Newsletter

In this month’s newsletter:

  • 10 Year Anniversary Patient Appreciation Party April 28th
  • The Lost Art of Bending Over
  • Breathe!
  • Recipe of the Month: Grilled Salmon with Avocado Salsa

April 28th: 10 Year Anniversary Appreciation Party

Thrive Chiropractic is turning 10 and we’d like to celebrate!

Thank you for allowing us to serve you since 2008! Please stop in for a day of free fun, learning, and celebration.

Throughout the day you can stop in to learn more on specific topics as well:

12:30pm – Essential Oil Basics w/ Laura Grace-Cox

1:00pm Organic farming w/ The Organic Farm at Bear Creek

1:30pm Cranial Sacral demos with Chrisanthi Fekkos

2:00pm Health Coaching w/ Cincinnati Health Coaching

2:30pm Yoga/meditation w/ Mija Speakman Wellness

3:30pm Acupuncture w/ Caldwell Family Wellness

Others will be available throughout the event (more details to come!): 

For more information and the full schedule visit our blog or our Facebook Page. 

We have great appreciation for all of you and look forward to celebrating.
 

The Lost Art of Bending Over
 

Americans typically don’t bend well. It sounds simple enough but it may be contributing to our growing rate of back pain. When Americans bend, we often bend the neck to look down and then bend at the stomach, causing the spine to make a C -shape. This shape in the problem. It is preferable to keep the neck and torso in a more neutral position. 

According to this article for NPR, many other cultures across the world have a more effective and natural way to bend which protects the spine and the vertebrae.

The proper way to bend, according to spine researcher Stuart McGill, requires bending at hips instead of the stomach. Instead of curving the spine, it remains straight and is parallel to the ground, like a tabletop.  

To hip hinge:
1. Place your feet about 12 inches apart. 
2. Keep your back straight. 
3. As you bend your knees, allow your pubic bone to move backward. 
4. Fold over by allowing your pubic bone to slide through your legs, down and back.

The hip joint is a ball and socket joint which is designed for more movement than the spine. The spine is more much likely to accrue wear and tear when bent into a C-shape.  

It’s important to note that hinging at the hip requires engaging and stretching the hamstrings.  Many Americans have tight hamstrings which researchers believe is the reason the hip hinge isn’t as widly used compared to other countries. 
 

Three Breathing Techniques to Help with Stress. 

Though we don’t often think about it, we can control our breathing. Using controlled breathing techniques and exercises can help reduce stress levels, lower blood pressure and increase mindfulness.

One of my favorite, easy ways to practice breathing consciously is to slowly breathe in through your nose. Bring the air low into your belly. As you exhale through your mouth, pretend you are fogging up a mirror with your breath. That is, try to exhale slowly and deliberately. Your physiology will change with simply a few intentional breaths. Try it for yourself! 

This article from Dr. Weil walks through the techniques for three other breathing exercises.The article includes links to videos where you can see the techniques in action. 

Recipe of the Month: Grilled Salmon with Avocado Salsa

Get your healthy fats in with this delicious Grilled Salmon and Avocado Salsa recipe from The Cookie Rookie. This recipe can easily be made in a stove or in the oven if you don’t have a grill.  It’s also Paleo and Whole 30 friendly.