Proper Sleeping Positoins

Sleeping in the proper position for your spine helps you get a more restful night of sleep. It also prevents straining the spine and waking up with pain. Summit Chiropractic and Longevity Center of San Rafael, CA wants to let our patients know the most beneficial sleeping positions so every night is a good night of sleep.

The two best positons to sleep in are on the side and on the back. Everyone has a position they prefer. For those who snore or have sleep apnea, sleeping on the side may be the better option. Those who do sleep on the side should alternate sides as to not create an imbalance.

To properly sleep on your back, place a pillow under your knees to take pressure off of your lower back. For proper sleeping on your side, slightly bend your legs and place a pillow between them. This helps keep your hips in good alignment.

Keep your cervical spine in line with the rest of your spine by using a pillow that supports your neck and head. Use a thicker pillow if you are sleeping on your side.

 For more tips on posture and healthy sleeping positions, contact Summit Chiropractic and Longevity Center here in San Rafael, CA. To schedule a consultation with us, call us at (415) 721-7520 or visit our website, www.summitchiro.net. 

How to Properly Lift

When lifting heavy objects, or even large but light objects, the proper lifting technique could be vital. Lifting incorrectly could result in injury. Summit Chiropractic and Longevity Center of San Rafael, CA wants our patients to know the safe way to lift to prevent injury.

Have you ever helped a friend move and the next day had serious back pain? That was probably due to an improper lifting technique. Hurting yourself while lifting can not only cause pain but it could be the beginning of a chronic pain without you knowing it. Often we do not understand the extent of our injuries and how they affect us down the road.

To properly lift an object, place your feet shoulder-width apart with one foot slightly in front of the other. Then squat down to the level of the object. Only bend at the hips and knees; keep your back straight. Keeping your chest out and shoulders back helps. Also keep your head looking straight forward. Lift the object slowly by straightening your legs. Your back should still be straight. Do not twist your body as you lift. When carrying or holding the object, keep it close to your body at the level of your belly button. To set the object back down, do so by squatting; keeping your spine in line.

For more information about wellness and other tips, contact Summit Chiropractic and Longevity Center of San Rafael, CA. To schedule an appointment, call (415) 721-7520 or visit our website, www.summitchiro.net. 

What is a Subluxation?

When first learning about chiropractic, the word ‘subluxation’ may come up a lot. What is subluxation? Summit Chiropractic and Longevity Center of San Rafael, CA wants to help their patients understand.

Subluxation is the term for when a vertebra becomes misaligned. Misaligned vertebrae are a problem for many reasons. A subluxated vertebra puts pressure on everything around it. The nerves that are being subjected to this new pressure are carrying messages to and from the brain. When the pathway for the messages is interrupted, the messages do not get through properly. This means that there can be a part of your body not functioning as it should.

How is a subluxation caused? Well, many things can cause the spine to become misaligned. It can be caused by sudden trauma like a car accident or a fall, or by personal habits. An example of the types of habits that can cause this is continuously wearing high heels, carrying a bag on one shoulder, or sleeping in a bad position. Toxins from our environment can also cause a change in muscles which could result in a subluxation, as well as muscle tension from stress.

In order for your whole body to be able to function at its finest, the subluxation must be corrected. That is where chiropractors come in. A chiropractor can perform adjustments using small, quick movements to re-align the spine.

Chiropractors are specifically trained in the recognition and treatment of a subluxation. To schedule your examination with Summit Chiropractic and Longevity Center of San Rafael, CA, call us at (415) 721-7520 or visit our website, www.summitchiro.net. 

Core Strengthening Exercises to Improve your Posture

A strong core leads to good posture. Good posture is important for the spine, as it connects to the overall health of your body. Summit Chiropractic and Longevity Center of San Rafael, CA takes good posture seriously. Here are some exercises to strengthen your core and help improve your posture.

Leg lifts:

-Lie on your back and point your toes.

-Keep a strong core, with your spine in a neutral position.

-Lift both legs off the ground, and while keeping one near the ground, lift the other until it is perpendicular to the ground.

-As you lower the first leg, raise your other leg.

-Do this ten times for each leg

 

Side Bend:

-Stand with your feet should-width apart.

-Keep your arms flat against your side.

-Bend sideways, sliding your hand down your leg. Reach down as far as you can.

-Return to the start position and repeat twenty times on each side.

 

Mountain Climbers:

-Start in plank position.

-Bring your right knee up to your chest, then return to plank position.

-Bring your left knee up to your chest and then return to plank position.

-Keeping switching your legs, quickening as you go so it is like running in place, on the ground.

- Continue for sixty seconds.

Finding a good core strengthening routine to do a couple times per week will produce results faster than you think. Find which exercises you like best and create a routine all your own.

To schedule an examination with us at our San Rafael, CA practice, call us at (415) 721-7520 or visit the Summit Chiropractic and Longevity Center website, www.summitchiro.net. 

Tips for Good Posture

Keeping good posture is important for keeping our bones and joints aligned and for proper muscle use. Summit Chiropractic and Longevity Center of San Rafael, CA wants to offer our patients tips on keeping good posture for good health.

To stand properly:

-Make sure your feet are about shoulder-width apart.

-Keep your knees slightly bent, and your weight on the balls of your feet.

-Stand tall with your shoulders rolled backward.

-Keep your head level. A good way to make sure of this is to keep your earlobes in line with your shoulders.

 

To sit properly:

-Choose a chair with a good backrest, if possible. This would support your low and mid back. Use a back support attachment if there is not one already on the chair.

-Keep your knees at the same level as your hips, or below them.

-Keep both feet on the ground at a right angle. You may need to adjust your chair or buy a footrest, if needed. Do not cross your legs.

-Keep your forearms parallel to the ground.

-Keep your shoulders relaxed.

Good posture takes time. Keep correct posture in your mind and correct yourself whenever you notice you are slipping into your old posture. The more you keep good posture, the easier it will come.

To schedule a consultation at our San Rafael, CA practice, call us at (415) 721-7520 or visit the Summit Chiropractic and Longevity Center website, www.summitchiro.net.