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Take Regular Breaks\\n\\nLong periods of sitting down and looking at a computer monitor or pouring over paperwork can be taxing on the body and the mind. Even though you might be reluctant to take advantage of breaks due to your workload, it’s important that you do. Taking even short breaks can actually improve focus, boost energy and increase your overall productivity and sense of wellbeing.\\n\\n2. Bring Your Own Lunch to Work\\n\\nA good step towards greater wellness at work is to bring a healthy lunch with you and avoid eating out or being tempted by unhealthy office treats. When lunch hour rolls around, try to find a place other than your desk to eat such as an outdoor park or common area. Getting out of the office for a short period can provide some much needed relief and get your body moving.\\n\\n3. Take the Stairs\\n\\nIf you work in a multi-story office, skip the elevator and head for the stairs. Many studies indicate that humans who take at least 10,000 steps per day enjoy greater health. However, sitting at your desk all day can make that a tall order, so take advantage of those stairs to boost your heart rate and help strengthen the core and leg muscles.\\n\\n4. Create a \\\"Workout\\\" Work Space\\n\\nIf company policies allow for it, you can create a mini workout zone right in your office. Consider investing in a standing desk or a treadmill that can double as a work zone when you need to get some exercise and still be productive on company time. Mini steppers are also popular options that can fit right under your desk and can help you enjoy a healthy workplace.\\n\\n![5777a4a375f1786af00535a17e958dd1](/content/images/2018/03/5777a4a375f1786af00535a17e958dd1.jpg)\\n\\n\"}]],\"sections\":[[10,0]]}","html":"<div class=\"kg-card-markdown\"><ol>\n<li>Take Regular Breaks</li>\n</ol>\n<p>Long periods of sitting down and looking at a computer monitor or pouring over paperwork can be taxing on the body and the mind. Even though you might be reluctant to take advantage of breaks due to your workload, it’s important that you do. Taking even short breaks can actually improve focus, boost energy and increase your overall productivity and sense of wellbeing.</p>\n<ol start=\"2\">\n<li>Bring Your Own Lunch to Work</li>\n</ol>\n<p>A good step towards greater wellness at work is to bring a healthy lunch with you and avoid eating out or being tempted by unhealthy office treats. When lunch hour rolls around, try to find a place other than your desk to eat such as an outdoor park or common area. Getting out of the office for a short period can provide some much needed relief and get your body moving.</p>\n<ol start=\"3\">\n<li>Take the Stairs</li>\n</ol>\n<p>If you work in a multi-story office, skip the elevator and head for the stairs. Many studies indicate that humans who take at least 10,000 steps per day enjoy greater health. However, sitting at your desk all day can make that a tall order, so take advantage of those stairs to boost your heart rate and help strengthen the core and leg muscles.</p>\n<ol start=\"4\">\n<li>Create a &quot;Workout&quot; Work Space</li>\n</ol>\n<p>If company policies allow for it, you can create a mini workout zone right in your office. Consider investing in a standing desk or a treadmill that can double as a work zone when you need to get some exercise and still be productive on company time. Mini steppers are also popular options that can fit right under your desk and can help you enjoy a healthy workplace.</p>\n<p><img src=\"/content/images/2018/03/5777a4a375f1786af00535a17e958dd1.jpg\" alt=\"5777a4a375f1786af00535a17e958dd1\"></p>\n</div>","amp":null,"plaintext":"1. Take Regular Breaks\n\nLong periods of sitting down and looking at a computer monitor or pouring over\npaperwork can be taxing on the body and the mind. Even though you might be\nreluctant to take advantage of breaks due to your workload, it’s important that\nyou do. Taking even short breaks can actually improve focus, boost energy and\nincrease your overall productivity and sense of wellbeing.\n\n 2. Bring Your Own Lunch to Work\n\nA good step towards greater wellness at work is to bring a healthy lunch with\nyou and avoid eating out or being tempted by unhealthy office treats. When lunch\nhour rolls around, try to find a place other than your desk to eat such as an\noutdoor park or common area. Getting out of the office for a short period can\nprovide some much needed relief and get your body moving.\n\n 3. Take the Stairs\n\nIf you work in a multi-story office, skip the elevator and head for the stairs.\nMany studies indicate that humans who take at least 10,000 steps per day enjoy\ngreater health. However, sitting at your desk all day can make that a tall\norder, so take advantage of those stairs to boost your heart rate and help\nstrengthen the core and leg muscles.\n\n 4. Create a \"Workout\" Work Space\n\nIf company policies allow for it, you can create a mini workout zone right in\nyour office. Consider investing in a standing desk or a treadmill that can\ndouble as a work zone when you need to get some exercise and still be productive\non company time. Mini steppers are also popular options that can fit right under\nyour desk and can help you enjoy a healthy workplace.","feature_image":"/content/images/2018/03/office-ergonomics_lg.jpg","featured":0,"page":0,"status":"published","locale":null,"visibility":"public","meta_title":null,"meta_description":null,"author_id":"1","created_at":"2018-03-03T13:07:06.000Z","created_by":"1","updated_at":"2018-06-26T21:46:22.000Z","updated_by":"1","published_at":"2018-03-03T13:12:08.000Z","published_by":"1","custom_excerpt":"Long periods of sitting down and looking at a computer monitor or pouring over paperwork can be taxing on the body and the mind. ","codeinjection_head":"","codeinjection_foot":"","og_image":null,"og_title":null,"og_description":null,"twitter_image":null,"twitter_title":null,"twitter_description":null,"custom_template":null},{"id":"5a9b023767038e4f5863fafb","uuid":"c921127d-6af8-4914-b592-263bfb35846f","title":"Back Strengthening Exercise - Arm Lifts","slug":"back-exercise-arm-lifts","mobiledoc":"{\"version\":\"0.3.1\",\"markups\":[],\"atoms\":[],\"cards\":[[\"card-markdown\",{\"cardName\":\"card-markdown\",\"markdown\":\"_These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately._\\n\\n\\n<video width=\\\"640\\\" controls >\\n  <source src=\\\"https://assets.imatrix.com/videos/chiro/back/back_strengthening_exercise_arm_lifts/back_strengthening_exercise_arm_lifts_hd.webm\\\" type=\\\"video/webm\\\" />\\n  <source src=\\\"https://assets.imatrix.com/videos/chiro/back/back_strengthening_exercise_arm_lifts/back_strengthening_exercise_arm_lifts_hd.mp4\\\" type=\\\"video/mp4\\\" />\\n  <source src=\\\"https://assets.imatrix.com/videos/chiro/back/back_strengthening_exercise_arm_lifts/back_strengthening_exercise_arm_lifts_hd.ogv\\\" type=\\\"video/ogg\\\" />\\n  Your browser doesn't support HTML5 video tag.\\n</video>\\n\\n---\\n\\n### Exercise Instructions\\n\\nYour starting position is on your hands and knees on an exercise mat. Your weight is evenly balanced. Keep your stomach muscles activated and keep your back straight. Raise your right arm forward, finishing with your arm in line with your body. Send energy all the way up your spine and out through your arm and hand. Relax and return to the starting position. Repeat with the other arm.\\n\\nYour starting position is on your hands and knees on an exercise mat. Your weight is evenly balanced. Keep your stomach muscles activated and keep your back straight. Raise your right arm forward, finishing with your arm in line with your body. Send energy all the way up your spine and out through your arm and hand. Relax and return to the starting position. Repeat with the other arm.\"}]],\"sections\":[[10,0]]}","html":"<div class=\"kg-card-markdown\"><p><em>These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately.</em></p>\n<video width=\"640\" controls >\n  <source src=\"https://assets.imatrix.com/videos/chiro/back/back_strengthening_exercise_arm_lifts/back_strengthening_exercise_arm_lifts_hd.webm\" type=\"video/webm\" />\n  <source src=\"https://assets.imatrix.com/videos/chiro/back/back_strengthening_exercise_arm_lifts/back_strengthening_exercise_arm_lifts_hd.mp4\" type=\"video/mp4\" />\n  <source src=\"https://assets.imatrix.com/videos/chiro/back/back_strengthening_exercise_arm_lifts/back_strengthening_exercise_arm_lifts_hd.ogv\" type=\"video/ogg\" />\n  Your browser doesn't support HTML5 video tag.\n</video>\n<hr>\n<h3 id=\"exerciseinstructions\">Exercise Instructions</h3>\n<p>Your starting position is on your hands and knees on an exercise mat. Your weight is evenly balanced. Keep your stomach muscles activated and keep your back straight. Raise your right arm forward, finishing with your arm in line with your body. Send energy all the way up your spine and out through your arm and hand. Relax and return to the starting position. Repeat with the other arm.</p>\n<p>Your starting position is on your hands and knees on an exercise mat. Your weight is evenly balanced. Keep your stomach muscles activated and keep your back straight. Raise your right arm forward, finishing with your arm in line with your body. Send energy all the way up your spine and out through your arm and hand. Relax and return to the starting position. Repeat with the other arm.</p>\n</div>","amp":null,"plaintext":"These exercises should only be performed after evaluation by a qualified medical\nprofessional and under their instruction. Should you experience pain or\ndiscomfort while doing an exercise, stop immediately.\n\nYour browser doesn't support HTML5 video tag.\n--------------------------------------------------------------------------------\n\nExercise Instructions\nYour starting position is on your hands and knees on an exercise mat. Your\nweight is evenly balanced. Keep your stomach muscles activated and keep your\nback straight. Raise your right arm forward, finishing with your arm in line\nwith your body. Send energy all the way up your spine and out through your arm\nand hand. Relax and return to the starting position. Repeat with the other arm.\n\nYour starting position is on your hands and knees on an exercise mat. Your\nweight is evenly balanced. Keep your stomach muscles activated and keep your\nback straight. Raise your right arm forward, finishing with your arm in line\nwith your body. Send energy all the way up your spine and out through your arm\nand hand. Relax and return to the starting position. Repeat with the other arm.","feature_image":"/content/images/2018/03/Chiropractic-Care-Healthy-Spine.png","featured":0,"page":0,"status":"published","locale":null,"visibility":"public","meta_title":null,"meta_description":null,"author_id":"1","created_at":"2018-03-03T20:14:47.000Z","created_by":"1","updated_at":"2018-06-26T22:29:20.000Z","updated_by":"1","published_at":"2018-03-03T21:02:50.000Z","published_by":"1","custom_excerpt":null,"codeinjection_head":"","codeinjection_foot":"","og_image":null,"og_title":null,"og_description":null,"twitter_image":null,"twitter_title":null,"twitter_description":null,"custom_template":null},{"id":"5a9b0e4a67038e4f5863fafd","uuid":"fa832379-5429-4caa-9074-273c4a9da794","title":"Upper and Mid Back Range of Motion","slug":"upper-and-mid-back-range-of-motion","mobiledoc":"{\"version\":\"0.3.1\",\"markups\":[],\"atoms\":[],\"cards\":[[\"card-markdown\",{\"cardName\":\"card-markdown\",\"markdown\":\"_These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately._ \\n\\n\\n<video width=\\\"640\\\" controls >\\n  <source src=\\\"https://assets.imatrix.com/videos/chiro/back/upper_and_mid_back_range_of_motion/upper_and_mid_back_range_of_motion_hd.webm\\\" type=\\\"video/webm\\\" />\\n  <source src=\\\"https://assets.imatrix.com/videos/chiro/back/upper_and_mid_back_range_of_motion/upper_and_mid_back_range_of_motion_hd.mp4\\\" type=\\\"video/mp4\\\" />\\n  <source src=\\\"https://assets.imatrix.com/videos/chiro/back/upper_and_mid_back_range_of_motion/upper_and_mid_back_range_of_motion_hd.ogv\\\" type=\\\"video/ogg\\\" />\\n  Your browser doesn't support HTML5 video tag.\\n</video>\\n\\n---\\n\\n### Upper and Mid Back Range of Motion\\n\\nYour starting position is on your hands and knees on an exercise mat. Your weight is evenly balanced. Keep your stomach muscles activated and keep your back straight.\\n\\nNext, imagine you're reaching energy up through the top of your head and arch up through your neck, upper shoulders, and upper back. Let the movement continue through your mid-back and imagine you're bringing your shoulder blades together. You're keeping your stomach muscles activated throughout this movement. You'll feel the muscular contraction in your upper and mid-back. Relax and return to the starting position.\\n\\nNext, initiating the movement in your stomach muscles, round through your mid- and upper back, continuing the movement through your neck and letting your head round down. You'll feel the muscular contraction across your upper and mid-back. Relax and return to the starting position.\"}]],\"sections\":[[10,0]]}","html":"<div class=\"kg-card-markdown\"><p><em>These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Should you experience pain or discomfort while doing an exercise, stop immediately.</em></p>\n<video width=\"640\" controls >\n  <source src=\"https://assets.imatrix.com/videos/chiro/back/upper_and_mid_back_range_of_motion/upper_and_mid_back_range_of_motion_hd.webm\" type=\"video/webm\" />\n  <source src=\"https://assets.imatrix.com/videos/chiro/back/upper_and_mid_back_range_of_motion/upper_and_mid_back_range_of_motion_hd.mp4\" type=\"video/mp4\" />\n  <source src=\"https://assets.imatrix.com/videos/chiro/back/upper_and_mid_back_range_of_motion/upper_and_mid_back_range_of_motion_hd.ogv\" type=\"video/ogg\" />\n  Your browser doesn't support HTML5 video tag.\n</video>\n<hr>\n<h3 id=\"upperandmidbackrangeofmotion\">Upper and Mid Back Range of Motion</h3>\n<p>Your starting position is on your hands and knees on an exercise mat. Your weight is evenly balanced. Keep your stomach muscles activated and keep your back straight.</p>\n<p>Next, imagine you're reaching energy up through the top of your head and arch up through your neck, upper shoulders, and upper back. Let the movement continue through your mid-back and imagine you're bringing your shoulder blades together. You're keeping your stomach muscles activated throughout this movement. You'll feel the muscular contraction in your upper and mid-back. Relax and return to the starting position.</p>\n<p>Next, initiating the movement in your stomach muscles, round through your mid- and upper back, continuing the movement through your neck and letting your head round down. You'll feel the muscular contraction across your upper and mid-back. Relax and return to the starting position.</p>\n</div>","amp":null,"plaintext":"These exercises should only be performed after evaluation by a qualified medical\nprofessional and under their instruction. Should you experience pain or\ndiscomfort while doing an exercise, stop immediately.\n\nYour browser doesn't support HTML5 video tag.\n--------------------------------------------------------------------------------\n\nUpper and Mid Back Range of Motion\nYour starting position is on your hands and knees on an exercise mat. Your\nweight is evenly balanced. Keep your stomach muscles activated and keep your\nback straight.\n\nNext, imagine you're reaching energy up through the top of your head and arch up\nthrough your neck, upper shoulders, and upper back. Let the movement continue\nthrough your mid-back and imagine you're bringing your shoulder blades together.\nYou're keeping your stomach muscles activated throughout this movement. You'll\nfeel the muscular contraction in your upper and mid-back. Relax and return to\nthe starting position.\n\nNext, initiating the movement in your stomach muscles, round through your mid-\nand upper back, continuing the movement through your neck and letting your head\nround down. You'll feel the muscular contraction across your upper and mid-back.\nRelax and return to the starting position.","feature_image":"/content/images/2018/03/chiropractic-care-pa.jpg","featured":0,"page":0,"status":"published","locale":null,"visibility":"public","meta_title":null,"meta_description":null,"author_id":"1","created_at":"2018-03-03T21:06:18.000Z","created_by":"1","updated_at":"2018-06-26T22:29:41.000Z","updated_by":"1","published_at":"2018-03-03T21:16:39.000Z","published_by":"1","custom_excerpt":null,"codeinjection_head":"","codeinjection_foot":"","og_image":null,"og_title":null,"og_description":null,"twitter_image":null,"twitter_title":null,"twitter_description":null,"custom_template":null},{"id":"5b501ccbfefa0a0beed83f57","uuid":"cec6fa16-4de6-4fff-b343-45b02cb71441","title":"Chiropractic Care for the Pains of Yard Work","slug":"chiropractic-care-for-the-pains-of-yard-work","mobiledoc":"{\"version\":\"0.3.1\",\"markups\":[],\"atoms\":[],\"cards\":[[\"card-markdown\",{\"cardName\":\"card-markdown\",\"markdown\":\"Gardening is one of the most challenging activities for your spine. It is among the leading causes for lower back pain and even disc herniation! This activity requires you to work in a bent position, which negatively impacts your low back mechanics. It will leave you with that nasty lower back pain making you search desperately for a solution.\\n\\nRepetitive raking, planting, and digging can also leave you with shoulder, knee and hip pain.  This is usually related to prolonged bad posture, which is unfortunately required to garden properly. Our body is simply not designed for this. The worst part is that the pain rarely occurs while gardening, rather it shows up during the night, the following day, or later in the week.\\n\\n## Warm Up\\nBefore you begin any extended periods of outdoor work, prepare with a five to ten minute warm up. A combination of slow, bigger body movements and stretching is a great start. Some simple yet very effective tools for you include [body squats](https://youtu.be/UXJrBgI2RxA), [hamstring stretches](https://youtu.be/bOf2AOpG4qM), [shoulder exercises](https://youtu.be/h8H2fEMlVfI), and [spine rotations](https://youtu.be/wqWcngCTQf0).\\n\\n## Take Breaks\\nThe truth is that there are so many folks who come to the chiropractic office on Monday after a weekend of yard work and they are in a significant amount of pain. Can you relate?\\n\\nAside from not warming up, one of the next biggest mistakes is extended periods of time with no rest. It is easy to lose track of time when you are focused on finishing the yard. Unfortunately, this degrades the health of your spine and increases your pain levels.\\n\\nMake sure that you are not continuing repetitive motions. Moving your body in different ways can help. This means if you are consistently raking and rotated to the left, stop to do a simple body squat, take a drink of water, and when you restart, rake rotated to the right.\\n\\nEvery hour make sure you take a ten minute break. Cap the number of hours you do total throughout the day based on your fitness and health levels.\\n\\n## Get Adjusted\\nBeing able to perform these daily activities of living require that your spine is as healthy as possible. If you wish to not have significant repercussions after the fact, your spinal joints must move as fluidly through their full range of motion for optimal flexibility, mobility and nervous system communication. Chiropractic adjustments provide proper spinal joint motion that helps lead to increased flexibility, mobility, proper muscle activity and nervous system communication. The chiropractic adjustment is a weapon in your arsenal. Use it. Ideally, get your spine checked and adjusted prior to and after your long stints of yard work. Weekly adjustments help ensure that you are almost always in optimal condition.\\n\\nThe seasons are cyclical, as is the stress we put on our spine and body. Let me help you keep your spine safe and functioning optimally throughout the summer and beyond.\"}]],\"sections\":[[10,0]]}","html":"<div class=\"kg-card-markdown\"><p>Gardening is one of the most challenging activities for your spine. It is among the leading causes for lower back pain and even disc herniation! This activity requires you to work in a bent position, which negatively impacts your low back mechanics. It will leave you with that nasty lower back pain making you search desperately for a solution.</p>\n<p>Repetitive raking, planting, and digging can also leave you with shoulder, knee and hip pain.  This is usually related to prolonged bad posture, which is unfortunately required to garden properly. Our body is simply not designed for this. The worst part is that the pain rarely occurs while gardening, rather it shows up during the night, the following day, or later in the week.</p>\n<h2 id=\"warmup\">Warm Up</h2>\n<p>Before you begin any extended periods of outdoor work, prepare with a five to ten minute warm up. A combination of slow, bigger body movements and stretching is a great start. Some simple yet very effective tools for you include <a href=\"https://youtu.be/UXJrBgI2RxA\">body squats</a>, <a href=\"https://youtu.be/bOf2AOpG4qM\">hamstring stretches</a>, <a href=\"https://youtu.be/h8H2fEMlVfI\">shoulder exercises</a>, and <a href=\"https://youtu.be/wqWcngCTQf0\">spine rotations</a>.</p>\n<h2 id=\"takebreaks\">Take Breaks</h2>\n<p>The truth is that there are so many folks who come to the chiropractic office on Monday after a weekend of yard work and they are in a significant amount of pain. Can you relate?</p>\n<p>Aside from not warming up, one of the next biggest mistakes is extended periods of time with no rest. It is easy to lose track of time when you are focused on finishing the yard. Unfortunately, this degrades the health of your spine and increases your pain levels.</p>\n<p>Make sure that you are not continuing repetitive motions. Moving your body in different ways can help. This means if you are consistently raking and rotated to the left, stop to do a simple body squat, take a drink of water, and when you restart, rake rotated to the right.</p>\n<p>Every hour make sure you take a ten minute break. Cap the number of hours you do total throughout the day based on your fitness and health levels.</p>\n<h2 id=\"getadjusted\">Get Adjusted</h2>\n<p>Being able to perform these daily activities of living require that your spine is as healthy as possible. If you wish to not have significant repercussions after the fact, your spinal joints must move as fluidly through their full range of motion for optimal flexibility, mobility and nervous system communication. Chiropractic adjustments provide proper spinal joint motion that helps lead to increased flexibility, mobility, proper muscle activity and nervous system communication. The chiropractic adjustment is a weapon in your arsenal. Use it. Ideally, get your spine checked and adjusted prior to and after your long stints of yard work. Weekly adjustments help ensure that you are almost always in optimal condition.</p>\n<p>The seasons are cyclical, as is the stress we put on our spine and body. Let me help you keep your spine safe and functioning optimally throughout the summer and beyond.</p>\n</div>","amp":null,"plaintext":"Gardening is one of the most challenging activities for your spine. It is among\nthe leading causes for lower back pain and even disc herniation! This activity\nrequires you to work in a bent position, which negatively impacts your low back\nmechanics. It will leave you with that nasty lower back pain making you search\ndesperately for a solution.\n\nRepetitive raking, planting, and digging can also leave you with shoulder, knee\nand hip pain. This is usually related to prolonged bad posture, which is\nunfortunately required to garden properly. Our body is simply not designed for\nthis. The worst part is that the pain rarely occurs while gardening, rather it\nshows up during the night, the following day, or later in the week.\n\nWarm Up\nBefore you begin any extended periods of outdoor work, prepare with a five to\nten minute warm up. A combination of slow, bigger body movements and stretching\nis a great start. Some simple yet very effective tools for you include body\nsquats [https://youtu.be/UXJrBgI2RxA], hamstring stretches\n[https://youtu.be/bOf2AOpG4qM], shoulder exercises\n[https://youtu.be/h8H2fEMlVfI], and spine rotations\n[https://youtu.be/wqWcngCTQf0].\n\nTake Breaks\nThe truth is that there are so many folks who come to the chiropractic office on\nMonday after a weekend of yard work and they are in a significant amount of\npain. Can you relate?\n\nAside from not warming up, one of the next biggest mistakes is extended periods\nof time with no rest. It is easy to lose track of time when you are focused on\nfinishing the yard. Unfortunately, this degrades the health of your spine and\nincreases your pain levels.\n\nMake sure that you are not continuing repetitive motions. Moving your body in\ndifferent ways can help. This means if you are consistently raking and rotated\nto the left, stop to do a simple body squat, take a drink of water, and when you\nrestart, rake rotated to the right.\n\nEvery hour make sure you take a ten minute break. Cap the number of hours you do\ntotal throughout the day based on your fitness and health levels.\n\nGet Adjusted\nBeing able to perform these daily activities of living require that your spine\nis as healthy as possible. If you wish to not have significant repercussions\nafter the fact, your spinal joints must move as fluidly through their full range\nof motion for optimal flexibility, mobility and nervous system communication.\nChiropractic adjustments provide proper spinal joint motion that helps lead to\nincreased flexibility, mobility, proper muscle activity and nervous system\ncommunication. The chiropractic adjustment is a weapon in your arsenal. Use it.\nIdeally, get your spine checked and adjusted prior to and after your long stints\nof yard work. Weekly adjustments help ensure that you are almost always in\noptimal condition.\n\nThe seasons are cyclical, as is the stress we put on our spine and body. Let me\nhelp you keep your spine safe and functioning optimally throughout the summer\nand 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