#1 Forward Head Posture Correction Exercise
Forward Head Posture and Your Chiropractor
Best Exercise For Forward Head Posture Adjustment
Best Exercise For Forward Head Posture and Upper Crossed Syndrome A
BEST Forward Head Posture Massage Exercises
Best Exercise For Forward Head Posture and Upper Crossed Syndrome
Do you have a few extra pounds that you are planning to shed?
If said yes, here are 4 strategies you should avoid.
1) Weight loss supplements – Published comprehensive, authoritative reviews on weight loss supplements have shown they are NOT EFFECTIVE. At a minimum you are wasting your money. At the worst you are exposing yourself to potential adverse side effects and in very rare cases, even death.
2) Drastic dietary changes – Studies prove that only permanent, sensible changes in diet work for sustainable weight loss. Click this link for a free book on Paleo dieting.
3) Exercising without altering what you eat – Although exercise has glorious health benefits and can enhance the effects of dietary changes for trimming down, there is not a shred of evidence that exercise on its own leads to long term weight loss.
5) Rapid weight loss – One of the well-documented and highly undesirable pitfalls of losing weight is loss of muscle mass. While even gradual and modest weight loss often leads to loss of some muscle, drastic and rapid weight loss is a virtual guarantee for significant muscle wasting.
What I suggest is that you aim for ½ to 2 pounds a week. Be sure to eat your protein and engage in resistance exercise as you cut back on your calories to prevent loss of your precious muscle mass.
Now, if you are getting your protein from eating meat, Click here to get a free copy of a New York Times best selling book on Paleo dieting.
To your health,
The video below will show you 2 simple exercises to do to help correct your head forward posture. If you are not sure if you have a head forward posture click here to take a self assessment.
2 Must Do Head Forward Posture Exercises
Not sure if you have a head forward posture? Watch the Video below and take the self assessment test.
Forward Head Posture Self Assessment: Self Test
Did you know that the knee is the largest joint in the body?
Well, in that case you may not know that knee pain is one of the most common pain complaints across all age groups.
It may be due to a diverse range of causes including sudden injury, overuse injury, or an underlying medical condition.
The location and severity of knee pain may vary depending on the underlying cause. The symptoms accompanying the knee pain may also vary. Sometimes the symptoms may include swelling, stiffness, weakness, instability, popping or crunching noises, and decreased range of motion.
Due to the knee's structural makeup, Massage can be very effective in treating knee pain.
This is why today I’m going to tell you about the 3 most common cause of knee pain and how massage can help.
Let’s be honest most people loves a good Massage. Not only does a massage feel good, but it also stimulates blood flow, loosens muscles, and can be very relaxing.
The same goes for knee massage.
The first of the 3 most common cause of knee pain is: Patellofemoral Pain Syndrome
Patellofemoral pain syndrome, also known as runner’s knee, is a common cause of knee pain among runners. It can also strike those engaging in activities requiring repetitive knee bending such as biking, climbing, and jumping. Symptoms of this syndrome may include pain behind or around the kneecap (patella), pain while bending the knee, pain that worsens when walking downstairs or downhill, knee swelling, or popping or grinding sensations in the knee. Patellofemoral pain syndrome can affect one or both knees. It can be caused by overuse (repetitive bending, high stress exercises, or overstretched tendons), direct trauma (fall or blow), misalignment of the kneecap or other leg bones, problems with the feet (hypermobility, fallen arches, or flat feet), and weakness in the thigh muscles or other muscle imbalance. Massage is effective in treating all these symptoms.
The second is: Iliotibial Band Syndrome
Iliotibial band syndrome (ITBS) occurs when the iliotibial band (the ligament that runs down the outside of the thigh from the hip to the shin) is tight or inflamed. It is one of the most common overuse injuries among runners. It can also be associated with activities such as cycling, hiking, or weight lifting. Iliotibial band syndrome is the most common cause of lateral, or side, knee pain. It is caused by excessive friction of the iliotibial band on the side of the knee.
The most common complaint of ITBS is diffuse pain over the lateral aspect (side) of the knee. Running, especially downhill, may aggravate the knee pain. Another common symptom of ITBS is weakness when moving the leg out sideways. Treatment options for the treatment of ITBS include rest, ice, anti-inflammatory medications, stretching and strengthening exercises, sports
The Third is: Patellar Tendonitis
Patellar tendonitis is an overuse injury affecting the patellar tendon, which sits just below the patella (kneecap) and attaches the kneecap to the shinbone. It is also referred to as jumper’s knee. Activities requiring frequent jumping and landing place excessive stress on the patellar tendon. The stress results in tiny tears in the tendon. It commonly affects athletes involved in sports such as basketball, volleyball, soccer, football, track and field, tennis, gymnastics, and skiing. The condition can also be the result of aging.
Treating these three common causes of knee pain by massage includes the therapist using ice or heat ( hydrotherapy) along with manually massaging the knee. This allows blood and oxygen to get into the knee joint. Massaging the knee will also help the knee to relax and take the pressure off those nerves that are affected by the injury and are involved in causing the Pain.
If your knee injury is severe, lymphatic massage may be advisable because it is a more gentle treatment option. Passive stretches and range of motion are perfect ways to relieve stress in the knee. It is an effective way to bring comfort and relaxation to your knee so that the healing process can take place. It allows the knee to find comfort and relaxation where it once felt pain.
If you are experiencing knee pain right now, click here to get help.
To your health,
P.S-Remember, if you have a knee injury right now, click here to see what everyone who got help is raving about.
Something that dad taught me (and why it’s important to pass on)...“Small daily changes are the key to long-term results”.
Meaning that, if you want to get the results you want, it just takes small steps each day…
Like eating healthier and exercising so you can manage your belly fat… even if it’s just replacing one meal a day and doing 10mins of exercise, its a start.
You see, belly fat, also known as visceral fat, is the type of fat that can make you sick (heart disease, type 2 diabetes, metabolic syndrome, cancer, dementia) and accelerate aging.
And If you are working at reducing it at little every day, at the end of the day, you will be a little closer to your goal than you were at the beginning of the day.
This is a very SIMPLE idea, but it's also very powerful.
Look, I understand it is not easy. Many people are struggling with the belly fat problem. They are not happy with their body and its causing all sorts of other problems. This is why today I'm going to give you the ONE up on the problem. Today, ill reveal the 5 proven ways to reduce belly fat.
1) Be sure to move, the more the better. Strive for at least 30 minutes of moderate aerobic activity (like brisk walking) most days of the week.
2) Avoid prolonged sitting. Strive to get at least 3 minutes of light or more activity for every one hour that you are sitting.
3) Include lots of fiber from real foods in your diet. Fiber is the secret weapon for fighting belly fat! Your best food choices include beans, fruits, non-starchy vegetables, and physically intact whole grains like oatmeal, brown rice, and quinoa. Please note that processed foods with “added fiber” do not count!
4) Restrict your intake of sugar. The rapidly absorbable fructose in sugary foods and beverages builds up belly fat more readily than anything else in our food supply. Make dark chocolate your sweet of choice. A prudent portion (up to 2 squares) has just a smidgeon (less than one teaspoon) of sugar.
5) Avoid the “Great White Hazards” – white flour products, white rice, and white potatoes. Like sugar, these white starches are belly fats magnets.
As I’ve learned with myself and with thousands of others all around the world, change can happen anytime and things like belly fat don’t make up who you are. Because if there is ONE thing I can guarantee you, it’s that belly fat does NOT have to be part of your life forever.
It simply starts with that first small step. Like changing one thing each day…
And if you need any help deciding what to EAT, you can check out this free book with some great recipes.
Whatever you do, just take that first step.
To your health,
P.S: We have a free gift for you. Click here to claim it.GET THIS NEW YORK TIMES BEST SELLING PALEO BOOK FREE!Click here.
Today's blog will be short because what I have to say is very self explanatory.
Would you agree that healthy living is an unbeatable way to a productive, happy, and disease-free
I thought you would!!!
Recently, scientists have done some extensive research and found that following the 5 lifestyle habits that I've listed below is the most effective way to avoid dementia, cardiovascular disease, type 2 diabetes and a slew of other chronic diseases.
Here is the list:
1. Exercising regularly (Of the five, exercise proved to be most effective in
preventing dementia and cognitive decline.)
2. Not smoking
3. Maintaining a healthy body weight
4. Eating a healthy diet
5.Keeping alcohol intake low/moderate
According to these researchers, if you adhere to these 5 lifestyle habits your chance of having a healthy life increases by 60-70%
Till Next time,
Seeking relief from pain is the most common reason that people see a Massage Therapist.
Pain can prevent you from engaging in daily activities, interfere with your ability to work, and can lead to depression.
No matter where you hurt or how much you hurt, it's critical to understand that a Massage Therapist can help you manage painful conditions and bring relief.
A Massage Therapist can treat your condition and give you helpful tips that you can use to manage, and heal your pain. In one study, 52.7 % of its participants required less pain medication after they start receiving regular massage therapy. Click here to read more on this study. There is no need to suffer in silence.
To your health,
P.S- Remember to sign up for our direct billing service the next time you are in for a massage because it is an awesome program for the entire family. Click here to see
If you have trouble finding the motivation to break away from the television and exercise, try couchersizing-staying on or near your couch and exercising during commercial breaks.
Here is why : A growing body of evidence links the amount of time spent sitting to illness and even death.
Minimizing long periods of inactivity, by exercising during commercial breaks, can help reduce the risk of injury and may even help you live longer.
Here are more ideas for the couch potato set.
Consider trying some of these exercises during the typical three-to-four-minute TV commercial break.
Sit to stand routine:
Why it helps: This exercise works the quadriceps in the front of the thigh and gluteal muscles in the buttocks, which helps protect your ability to get up from a chair, out of a car, or off a bathroom seat. In addition, it's possible to use repeated repetitions of this exercise to get your heart rate up.
How to do it: Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, then repeat.
Why it helps: Keeping your calves optimally flexible can keep your walking stride longer, reduce your risk of tripping over your toes, and reduce your risk for common foot injuries such as plantar fasciitis.
How to do it: Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so that you feel a stretch in your calf muscle. Hold for 30 seconds, then do the same with the other leg, three times per leg.
Stand on one leg
Why it helps: Balance gets better if you practice it, which can decrease the risk of falling.
How to do it: Holding on to the back of a chair for stability, lift one heel toward your buttocks. Hold for 30 to 45 seconds, three times per leg. To improve your balance on unsteady surfaces, try this with shoes off on a balled-up beach towel.
Shoulder blade squeeze
Why it helps: This can help prevent that rounded, shoulders-forward posture that can develop from many years of sitting, especially at a computer.
How to do it: Pinch your shoulder blades together, but not up (don't shrug). Hold for 10 seconds, then repeat 10 times.
Why it helps: Keeping your grip strong makes it possible to turn a door knob, open a jar, and grasp a gallon of milk.
How to do it: While seated upright, hold a ball (the size of a basketball) over your lap with both hands, then squeeze the ball as if you're trying to deflate it. Hold for a few seconds, then release. Repeat 10 times, rest, then do another set of 10 repetitions. You can also improve your grip strength by squeezing a small rubber ball in one hand.
To your health.
Exercising and Massaging your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury.
Walking is the best overall foot exercise.. ”When you walk, you put your foot through its full range of motion-we call this your gait, from the time your heel hits the ground until you lift off with your toes.
Issues with your gait can lead to many other problem with the kinetic chain of the lower body. You must have heard the phrase “ It is all connected” well this is true especially when it come to the feet.
Think about it, when you stand on your feel your entire body is being supported by them. Now imagine that the support structure is not functioning optimally.
You see the issues that can arise from not having healthy feet. The foot and ankle has one-quarter of the bones in the human body 26 bones to be exact, 33 joints, and 100 muscles, tendons and ligaments. Lots can go wrong if we are not good to our feet.
Wearing good shoes getting massages and exercising your feet are the things to do to ensure good foot health.
As I mentioned earlier walking is the best form of exercise for your feet. Moreover, walking is one of the best forms of exercise for your entire body.
According to Hippocrates, “Walking is man's best medicine.
It improves your cardiovascular health and can help your circulation, muscle tone, and mood. In addition to walking, flexibility and resistance exercises can also help keep your feet healthy.
Exercises that improve flexibility help keep your feet limber and may reduce your risk for injury.
But, don't worry if your feet have grown stiff with age; studies show that no matter how old you are, you can still improve your flexibility and this is where massage therapy can help.
The easiest way to build flexibility is through slow and gentle passive stretches performed by your therapist, focusing on one group of muscles at a time.
Massage therapy can help reduce hypertonicity, pain , trigger points and adhesion if present.
Resistance exercises with weights or exercise bands can help strengthen the muscles of the feet, which, in turn, provide better support and protection for the foot as a whole.
Some pretty easy and fun exercises are picking up pebbles and pencils also you can scrunch towels with your toes. These exercises can really strengthen the many intrinsic muscles of the feel.
Foot flexibility and resistance exercises can be built it into your daily routine. You can do some while you sit at your desk; others require you to stand up. To avoid slips and falls, you may want be barefoot and have a chair, desk, or wall nearby that you can use for balance.
Don't do foot exercises if they hurt. And if you have arthritis, diabetes, cardiovascular problems, or structural foot problems that might affect your ability to exercise, if this is the case ask your massage therapist to recommend a foot care specialist.
To your health.
At some point, everyone feels pain. Even you, right?
Did you know that pain can be an important message from the body alerting you of an injury?
But far too often, pain lingers-that ache that never seems to go away.
It can take away from your ability to enjoy life and function normally.
Chronic pain can rob you of precious moments.
Traditionally, doctors and clinicians have attacked pain with capsules and scalpels...with drugs and surgery.
But inescapably, these approaches are not without expenses, side effects, and high risks.
Now, as advances are made in deciphering the mechanics of pain, we are finding a host of new (and some very old) ways to control and lessen its manifestations.
These approaches use the innate pain-fighting resources of your body.
They are techniques that reduce pain and also bring your awareness of its presence.
This gives you the chance to prevent or reduce the long term discomfort and distraction that results from injury.
There are many ways to conquer pain. Indeed, an array of complementary and alternative techniques such as Massage Therapy is increasingly being recognized and used at leading hospital-based pain management clinics.
Massage Therapy can be your greatest ally in fighting chronic pain.
A well trained Massage Therapist can assist you with relaxation techniques and breathing exercises which results in progressive mental relaxation.
They can even help correct some serious injuries. Therapeutic Massage is very helpful in managing many common types of pain-from headaches to osteoarthritis.
So before pain strikes again, prepare your counterattack. Take this opportunity to book a massage by clicking here because a preventative approach to pain is a safe and effective alternative that is at your command.
To your health.
You’re going to be very thankful that you are reading this week's blog post.
Because today we have a very important message for you. Today you’ll receive the most critical knowledge needed to help you stay safe and healthy during the Summer months.
It is about one of Canada’s most serious public health concerns.
It is the leading cause of hospitalization for children, young adults, and a major cause of disability and death.
"What is it that I’m talking about," you asked?
I'm talking about seasonal related injuries.
Yes, these types of injuries drain over $10 billion from the Canadian health care system. And in a vast quantity of these injuries alcohol was a factor.
I’ve been guilty of having too much to drink at the cottage then decide that going for a late night swim was a good idea. I was lucky to get away with it but some are not so lucky.
According to Dr. Vu of the Vancouver general hospital: “ during the summer we see more outdoor-related injuries, especially ones involving alcohol". He said the five most common injuries are:
1) Accidents on pedal bikes and mountain bikes are huge – people are always coming in with bumps and bruises.
2)Motor Bike injuries: Not as many as pedal bikes, but they can be more serious.
3)ATV injuries (all-terrain vehicles): We see a lot of multitrauma, a range of small and extreme injuries on ATVs.”
4)Beach sports injuries: The most common injury sites are the low back and lower extremities (40% to 60%).The most common types are fractures and sprains-mostly alcohol related.
5)Boating and water-sports: People falling off boats, getting hit by a boat or drowning.
But as grim as this may seem, there is something that can be done.
Let's face it..accident will happen, however if you are mindful, physically and
mentally prepared you can prevent,or reduce the effects of these accidents.
So for today, the message is to be mindful and prepared this summer and help reduce one of Canada's major cause of disability, hospitalization and death for children and young adults.
To your health,
Dr Mark Allen
P.S- Please remember to book your massage because before you ramp up the summer fun its good to be loose and relaxed. Click here to book now.
Although exercise is profoundly beneficial no matter what time of day you choose to do it.
The one thing about exercise you should know is that morning exercise is the best!
You don't have to run a marathon. According to some studies a 20 min brisk walk is good enough.
You can also try 30mins of Tai Chi, some Yoga or 50 push ups, 50 squats and 50 dips and you will still get the benefits. There is something you can do no matter what fitness level you are at.
Here are 8 reasons why I say morning exercises are the best:
1) It begins your day on a positive "healthy" note.
2) It provides you with an opportunity to fully complete an activity critical for your health which can give an immediate sense of accomplishment and empowerment.
3) It increases the chances that you will choose a healthier breakfast. Ask your self this question: Who wants to negate the benefits of a morning exercise routine by following it up with a coffee and donut or some other processed food?
4) It provides an immediate boost in mood and cheerfulness that studies show can last up to 12 hours. ( How many time have you heard of people arguing just after they finished their workout?)
5) It prepares the brain for learning and enhances focus in the first 1 to 2 hours post-exercise. (Before your most cognitively challenging activity doing a few minutes of exercise can be very beneficial.)
6) It enhances your sleep. Studies show that regular morning exercise improves sleep patterns. In contrast, late afternoon and evening exercise can interfere with sleep onset.
7) It provides a transient increase (up to 5 hours) in metabolic rate that can help you burn off some of your breakfast and lunch calories.
8) I give you the best long-term success in maintaining fitness and is easier to build in as a consistent, daily habit.
So there you have it. These are 8 good reasons why you should do morning exercise. If you are not doing morning exercise, why don't you give it a try and let me know how it works for you.
To your health.
It's easy to eat your way to an alarmingly high cholesterol level. At the same time, changing what you eat can lower your cholesterol and improve the kinds of fats floating through your bloodstream.
Improving your cholesterol through diet requires a basic strategy:
Some deliver soluble fiber, which drags cholesterol out of the body before it gets into circulation.
Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Here are 8 types of foods that work in one or more of these ways to lower cholesterol:
To your health,
P.s- Remember to sign up for our direct billing program next time you in for a massage. Click here to see more.