Elevated Chiropractic

Wellness Wednesday Wellness for Mental Health How to look after your mental health 1. Talk about your feelings. Talking about your feelings can help you stay in good mental health and deal with times when you feel troubled. ...... 2.Keep active. ... Regular exercise can boost your self-esteem and can help you concentrate, sleep, and feel better.Exercise keeps the brain and your other vital organs healthy, and is also a significant benefit towards improving your mental health. 3. Eat well. ... Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body. A diet that’s good for your physical health is also good for your mental health. 4. Keep in touch. ... Ask for help. ... There’s nothing better than catching up with someone face to face, but that’s not always possible. You can also give them a call, drop them a note, or chat to them online instead. Keep the lines of communication open: it’s good for you! Friendships need to be nurtured. 5. Do something you're good at... What do you love doing? What activities can you lose yourself in? What did you love doing in the past? Enjoying yourself can help beat stress. Doing an activity you enjoy probably means you’re good at it, and achieving something boosts your self-esteem 6.Accept who you are...We’re all different. It’s much healthier to accept that you’re unique than to wish you were more like someone else. Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good self-esteem helps you cope when life takes a difficult turn. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #eat-healthy #sleep #exercise #mentalhealthawareness #mentalhealthmatters See more

Wellness Wednesday Detox diets, procedures generally don’t promote health. Infomercials and Websites urge us to eliminate the buildup of toxins that supposedly results from imprudent habits or exposure to hazardous substances. But the human body defends itself very well against most environmental insults and occasional indulgences, reports the May issue ofHarvard Women's Health Watch. The newsletter reviews some of the most widely promoted detox procedures, includi...ng the following: Intestinal cleansing:Kits typically include a high-fiber supplement, a "support" supplement containing herbs or enzymes, a laxative to be used daily, and enemas. The aim is to eradicate parasites and expel fecal matter that allegedly adheres to the intestinal walls. Foot detox:One method employs a special type of adhesive pad worn on the bottoms of the feet during sleep. Another approach is to immerse the feet for 30 minutes in an "ionic foot bath," containing salt water and two electrodes that supply a low-voltage electric charge. Both methods claim to stimulate the outflow of toxins through the feet. However, there is no scientific evidence that ionic changes in the environment can stimulate a discharge of toxins through the feet or any other part of the body. Detox diets:A seemingly infinite array of diets is available for detoxifying the whole body. However, studies have shown that fasting and extremely low calorie intake common elements of detox diets cause a slowdown of metabolism and an increase in weight after the dieter returns to normal eating. The bottom line: If you're healthy, concentrate on giving your body what it needs to maintain its self-cleaning system a healthful diet, adequate fluids, exercise, sleep, and all recommended medical check-ups, instead of relying on so-called detox procedures, says theHarvard Women's Health Watch. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #eat-healthy #sleep #exercise See more

Wellness Wednesday For many, 2021 will be about regaining what we lost this year and finding new ways to take care of ourselves and our communities. Pay attention to these trends: Self-care for the community I believe that a big wellness trend for 2021 is a shift from self-care to community-care. The pandemic has exposed many of the systemic inequalities and flaws in our society, and we will start to recognize that we have a responsibility to do something within ...our power to address them. We’ll start to see wellness reframed from something that is ‘for me’ and see it positioned as something that is ‘for all.’ A growing awareness that helping other people is actually the greatest pathway to happiness, as proven by scientific research, will emerge, with people prioritizing giving back, donating their time and skills, and using their power to address systemic issues that are present in their own lives, workplaces, and communities, said Stephanie Harrison, founder and CEO of The New Happy. Mindful and intuitive eating There will be a continued rise of mindful eating and intuitive eating. People will continue to turn away from restrictive diets, especially those that completely demonize a certain macronutrient, such as carbohydrates. People are more open to try different vegetables and are cooking and creating more- leading to healthier choices. Digital detoxes We individually have the power to decide what we take in and set boundaries around our digital consumption. Going into 2021, we think the idea of digital detoxes will be top of mind in our collective consciousness. A digital detox can be devoting a week, weekend, or even just a day to living without your phone, social media, and TV. Instead, take more time with yourself, go for long walks in nature, meditate, read, or work on a creative project. It will help you disconnect from all the noise around you so you can reconnect with yourself. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #thenewhappy #giveofyourself #digitaldetoxday See more

Wellness Wednesday 1. Move Exercise, both aerobic and anaerobic (strength training), is not only good for the body; it's even better for the brain. The connection between physical fitness and brain fitness is clear, direct, and powerful. TIPS: If you already exercise regularly, try something different. ... 2.Discover Learning something new strengthens the brain, says the research. When you learn something new, you exercise your brain. Doing so allows you to take your attention, focus, and concentration to new heights. Read a book that's outside of your professional interest Take a painting or cooking class, or check out other adult education courses at your local university or rec center Join a writing group Try learning a new language 3.Relax Relaxing is not solely a physical thing for the body. Your brain needs to chill out, too.sleep can lead to impaired memory and that chronic stress can impair your ability to learn and adapt to new situations. Also make sure to: leave about three hours between dinner and bedtime, which will allow your stomach time to settle no more caffeine after 2:00 p.m. keep regular sleep habits: try to go to bed and get up at about the same time, every day. Take a bath bath or read a book before going to bedkeep the bedroom quiet, dark, and electronics free 4. Nourish Recent evidence shows that by consuming certain foods and limiting others, you can help prevent memory and brain decline, and protect the brain Sanjay Gupta recommends the SHARP method: S Slash the sugar H Hydrate smartly A Add more omega-3s from natural sources R Reduce portions P Plan meals ahead 5.Connect Research has long indicated that good relationships contribute to healthier and happier lives. Recent research tells us that relationships can also improve the brain's ability to change and adapt and preserve its cognitive abilities. Try: Associating with people older and younger, adopt a pet. It’s like any building any muscle-work at it!! And make it work #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #brainpower See more

Elevated Chiropractic office will be closed 12/24 and 12/25. Everyone please stay safe and enjoy your holidays just a little differently this year! #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #evensantawearsamask #wecandothis #happyholidaystoall

Wellness Wednesday Wellbeing the state of beingcomfortable, healthy or happy. ... Even though happiness is an integral part of your personal wellness, it includes other things such as the fulfillment of long-term goals, your sense of purpose and how in control you feel in life FiveWays to Wellbeingare Connect... Connect: Strengthening relationships with others and feeling close to and valued by others, including at work, is critical to boosting wellbeing. Be Active Being physically active, including at work, improves physical health and can improve mood and wellbeing and decrease stress, depression and anxiety. Go for a walk or run. Step outside. Garden. Play a game. Dance. You don’t need a gym!!! Keep Learning Try something new. Rediscover an old interest. Take on a new responsibility at work. Being curious and seeking out new experiences at work and in life positively stimulates the brain. Give Do something nice for a teammate at work or in your personal life. Thank someone. Volunteer your time. Take Notice. Paying more attention to the present moment, to thoughts and feelings and to the world around, boosts our wellbeing. Remark on the unusual. Notice the changing seasons. Savour the moment. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellbeing #happiness #content #love yourself See more

Wellness Wednesday Six Foods That Help Reduce Anxiety Anxiety is a common problem for many people.It’s a disorder characterized by constant worry and nervousness, and is sometimes related to poor brain health. Medication is often required as treatment. Aside from medication, there are several strategiesyou can use to help reduce anxiety symptoms, from exercising to deep breathing. Additionally, there are some foods you can eat that may help lower the severity of you...r symptoms, mostly due to their brain-boosting properties. Here are 6 science-backed foods and beverages that may provide anxiety relief. 1. Salmon Salmon is high in omega-3 fatty acids and vitamin D, which may assist in anxiety relief by promoting brain health. 2.Chamomile Chamomile has been shown to help with anxiety reduction due to its antioxidant content and anti-inflammatory effects. 3.Turmeric Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory properties that may alleviate anxiety symptoms. 4. Dark Chocolate Dark chocolate may be helpful for improving anxiety due to its stress-reducing antioxidants and ability to increase serotonin levels. 5. Yogurt Yogurt contains probiotics, which may have a positive effect on brain health and anxiety levels. 6. Green Tea Green tea contains L-theanine and EGCG, which may promote brain health and anxiety reduction. Here are some additional foods rich in nutrients thought to improve anxiety: Turkey, bananas and oats Chia seeds Eggs Citrus fruits and bell peppers Almonds,brazilian nuts Blueberries #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #calming-foods #reduce anxiety #Chamomile #breathe

Wellness Wednesday Morning endorphins Endorphinsare tiny neurochemicals that play an important role in your body. Your body releasesendorphinsnaturally in response to pain or stress, but also during other activities like eating, exercising, or having sex. These natural pain relievers are produced by your pituitary gland and other parts of your body, and they act on the opiate receptors in your brain. These are the same receptors influenced by pain-relieving drugs... like morphine. Ifyou’re looking for a morning boost, here are a few things you can do to raise your endorphin levels. 1. Exercise high-intensity interval training (HIIT) * jogging * cycling * hiking * walking 2. Dance- just do it!!! 3. Laugh Laughter really is a form of medicine and can trigger endorphin release.When you get ready in the morning, watch a funny YouTube video, read a joke, or enjoy your favorite comedy show. The effects may be even greater if you can laugh alongside a loved one or a friend. 4. Get a Massage Touch-oriented modes of healing and pain management such as acupuncture, massage, chiropractic adjustments, and hydrotherapy are known to stimulate endorphin release. This is part of what makes these treatments so popularthey leave you feelingrelaxed, relieved, and revived. Plus, you don’t have to do anything but sit or lie down and let the good feelings flow. 5.Meditate Simply relaxing and focusing the mind on meditation triggers the release of endorphins and also helps increase dopamine, serotonin, and melatonin. This cocktail of chemicals flooding the bloodstream leaves the meditator feeling calm, happy, and content. One study found the effects of running and meditation on mood to be very similarboth activities produce endorphins and lead to positive feelings #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #immunesystem #morning-boost #endorphins #mood-boosters See more

Wellness Wednesday Winter Wellness Put the D in diet. The body can make vitamin D when skin is exposed to sunlight but production often drops in winter. To compensate, get plenty of the vitamin from foods.... Veg out the right way. Shop for colorful, healthful, in-season fruits and vegetables. Clementine's are packed with vitamin C. Bananas are loaded with potassium. And sweet potatoes and winter squash are rich in vitamin A. Be kind to your skin. Cold air and low humidity can lead to dry, itchy skin. To protect your skin, limit showers or baths to no more than 10 minutes and use warm (not hot) water. Afterward, blot dry gently and slather on a moisturizing cream or ointment. Get tough on germs. Reduce the spread of germs that cause colds and flu. Wash your hands often for about 20 seconds. Soap and water are best. Beat the winter blues. For some people, the gray days of winter translate into a gloomy mood. To boost your spirits, stay socially engaged (6 feet apart!) and physically active. Watch for signs of winter depression, such as a down or hopeless mood, low energy, overeating, oversleeping, and social withdrawal. If you think you might be depressed, talk with your doctor. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #immunesystem #healthyhabits #winterwellness #vitamind #moisturize

Thank you to all for the wonderful pet pictures in their Halloween costumes! Swipe to the end see the winner- Winston the cowboy- winner of our random drawing!!!!

Wellness Wednesday Benefits of Golden Milk Golden milk also known as turmeric milk is an Indian drink that has been gaining popularity.This bright yellow beverage is traditionally made by warming up cow’s or plant-based milk with turmeric and other spices. It’s touted for its many health benefits and often used as an alternative remedy to boost immunity and stave off illness. Reasons to make it yourself and drink it: 1.Key Ingredients Are Loaded With Antioxi...dants The key ingredient in golden milk istumeric.Curcumin, the active component in turmeric, has been used in Ayurvedic medicine for centuries due to its strong antioxidant properties Antioxidants are compounds that fight cell damage, protecting your body from oxidative stress. 2.May Help Reduce Inflammation and Joint Pain The ingredients have powerfulanti- inflammatory properties.Studies even suggest that the anti-inflammatory effects of curcumin arecomparable tothose of some pharmaceutical drugs with none of the side effects. 3.May Improve Memory and Brain Function Golden milk may be good for your brain. Itreduces the symptoms of Parkinson’s disease and improve brain function in animal studies. 4.Curcumin in Turmeric May Improve Mood. Turmeric may help reduce symptoms of depression. Additionally, it may have a calming affect aiding in a more sleepful night. 5.Brightens complexion and eyes. Ingredients: cup of an unsweetened milk of your choice 2 tbsp coconut oil 2 tsp of turmeric 2 inch piece of fresh ginger 2 tsp of cinnamon powder several grinds ofblack pepper 1 tbsp of honey To make the golden milk, first heat the coconut oil and add the tumeric and black pepper. Heat for 30 seconds being careful not to burn the spices- the fat and black pepper aid in the absorption of the curcumin. Then simply mix the remaining ingredients into a small saucepan or pot and bring to a boil- simmer 10 min and strain into a mug. Top with sprinkle of cinnamon. Can be stored in fridge for 5 days and reheated. Enjoy!!!!! . #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #goldenmilk #turmericbenefits See more

Wellness Wednesday Signs Of A Clogged Lymphatic System & Ways To Cleanse It: The lymphatic system is a part of the circulatory system and a crucial part of the immune system. Unfortunately, the lymphatic system is out of balance in many people due to nutrient deficiencies, high intake of processed foods, and lack of physical activity. Below are some conditions that could be caused by an out of balanced lymphatic system: * Arthritis * Skin conditions... * Digestive disorders * Frequent headaches * Sinus infections The lymphatic needs the body’s movement, breathing, intestinal activity, and muscle action to create flow to push the toxins out of the body. Exercise Massage near the armpits, neck, arms, legs and feet to stimulate the lymphatic system. Hot and Cold Showers The hot water helps dilate the blood vessels, while the cold water shrivels them. This creates a pump action that forces out the toxic fluids. 4. Use Dry Brushing Brush your dry skin in a circular motion for 10 minutes by using a natural bristle brush, and then take a shower. 5. Drink Water If you are 160 lbs.- drink 80 ounces of water daily. Add lemon when you can 6.Breathe Deeply Our bodies have 3 times more lymph fluid than blood, but there is no organ to pump it. The pumping action of deep breathing will help the lymphatic system transport the toxins into the blood before they are detoxified by the liver. 8. Eat Foods That Promote Lymph Flow * Leafy green vegetables * Low sugar fruits * Ground flaxseed * Chia seeds * Avocados * Garlic * Almonds * Avoid processed foods, conventionally raised meats, and sugar. *Always consult a physician when trying something new. #elevatedchiropractic #wellnesscenter#sandiego #physicaltherapy #massage #acupuncture #wellness #lyphaticdrainage #lymphaticmassage

Wellness Wednesday Work on your immune system * Don't smoke. * Eat a diet high in fruits and vegetables. * Exercise regularly.... * Maintain ahealthy weight. * If you drink alcohol, drink only in moderation. * Get adequate sleep. * Take steps to avoid infection, such as washing your hands frequently * Try to minimize stress. Increase immunity the healthy way Many products on store shelves claim to boost or support immunity. But the concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body immune cells or others is not necessarily a good thing. For example, athletes who engage in "blood doping" pumping blood into their systems to boost their number of blood cells and enhance their performance run the risk of strokes. Immune system and age As we age, our immune response capability becomes reduced, which in turn contributes to more infections and more cancer. As life expectancy in developed countries has increased, so too has the incidence of age-related conditions. There appears to be a connection between nutrition and immunity in the elderly. A form of malnutrition that is surprisingly common even in affluent countries is known as "micronutrient malnutrition." Micronutrient malnutrition, in which a person is deficient in some essential vitamins and trace minerals that are obtained from or supplemented by diet, can happen in the elderly. Older people tend to eat less and often have less variety in their diets. Dietary supplements may help. Exercise: Good or bad for immunity? Regularexerciseis one of the pillars of healthy living. It improves cardiovascular health, lowers blood pressure, helps control body weight, and protects against a variety of diseases and promotes good circulation. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #immunesystem #healthyhabits

Spooktakular Pets Costume Contest! Enter a pic of your pet in their Halloween costume -we will post the pictures each week and enter you for a chance to win a Starbucks gift card! Join in and let us see those family members all decked out!! Check out our first entries- a puppy named Jack as Yoda and Arya the CAT of Wall Street! ... Send pictures to : [email protected]

Wellness Wednesday Motivate Yourself to Move 1. You will feel amazing and refreshed afterwards.... 2. Your body is craving it. 3. It's the best way to feel energized and inspired. 4. You will sleep so much better tonight!!!!! 5. It will bring clarity. 6. You will become addicted to something good for you. 7. Eating healthy will come naturally because of it. 8. It creates happiness. As humans, we are hardwired to seek out activities that provide us instant gratification. For this reason, long term goals are particularly difficult because it provides no immediate reward. Some of the points above are immediate, such as feeling refreshed, sleeping sounder, and gaining inspiration. For these reasons-start moving. Small steps taken that provide noticeable changes will help you gain traction and get you motivated to keep going. This will lead to changes in your behavior and habits. Start small and always refer to these points daily. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #motivation #movement #goodhabits #inspiration #goalsetting #starttoday

GET THOSE COSTUMES OUT OF THE BOX!!!!!! IT’S PET HALLOWEEN COSTUME TIME!!! please send us pictures of your pet all decked out along with your name, the pet’s name. ... You can either DM the pic or email us at: [email protected] We don’t judge we raffle a winner. The winner when picked will receive a $25 gift card to Starbucks!!!!! Have some fun and join in!!! See more

Wellness Wednesday Acupuncture. Traditional Chinese medicine explains that health is the result of a harmonious balance of the complementary extremes of yin and yang of the life force known as qi, pronounced chi. Illness is said to be the consequence of an imbalance of the forces. Qi is said to flow through meridians, or pathways, in the human body. These meridians and energy flows are accessible through 350 acupuncture points in the body. Inserting needles in...to these points with appropriate combinations is said to bring the energy flow back into proper balance. Some experts have usedneuroscienceto explain acupuncture. Acupuncture points are seen as places where nerves, muscles, and connective tissue can be stimulated. The stimulation increases blood flow, while at the same time triggering the activity of the body’s natural painkillers. The NCCIH note that it has beenproven to helpin cases of: * lowback pain * neck pain * osteoarthritis * knee pain * headache and migrain In 2003, the World Health Organization (WHO) listed a number of conditions in which they say acupuncture has been proven effective. These include: * high and low blood pressure * chemotherapy-induced nausea and vomiting * some gastric conditions, includingpeptic ulcer * painful periods * allergic rhinitis * facial pain * morning sickness * rheumatoid arthritis * sprains * tennis elbow * sciatica * dental pain Acupuncture and Neuropathy Needles used in acupuncture are inserted into your body’spressure pointsto stimulate the nervous system. This releasesendorphins, your body’snatural painkillers, in themuscles,spine, andbrain. This technique changes your body’s response to pain. Many people with neuropathy turn to acupuncture to relieve theirchronic pain. Acupuncture also stimulates blood flow to restore nerve damage. Acupuncture therapy available. Link in our bio #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #acupuncturetherapy #neuropathy #relief #painmanagement

Wellness Wednesday Position Yourself for Better Sleep!!! First, if you’re a stomach sleeper, you need to do all you can to try and BREAK THE HABIT! Never sleep on your stomach, and we mean NEVER! It compromises your neck and spine. Sleeping on your stomach forces you to turn your head to be able to breathe. This puts a 90-degree turn in your neck for hours and forces you to arch your low back. Additionally, stomach sleeping puts pressure on your neck muscles an...d joints, leading to numbness, tingling, aches, and irritated nerves. There are some thoughts from the psychology community that stomach sleeping may have an emotional component. Stomach sleepers often find it difficult to fully relax enough to fall asleep whether on their back or sides. Some Psychologists believe this has to do with the heart center needing a certain level of compression for this type of sleeper to feel safe. Tip: try a weighted blanket when sleeping on your back. For the side-sleeping position, ideally, we want to have a pillow between our knees. It is recommended to size the pillow to be the width of one fist. This will serve to keep the pelvis in a neutral position, minimizing compression or torque forces on the sacroiliac joint, which is a very common source of low back pain. For the back-sleeping position, ideally, we want to sleep with a pillow underneath our knees. The height of the pillow should be the width of two fists. By placing a pillow under one’s knees while back sleeping, the low back spinal joints are flexed just slightly, which prevents any jamming of these joints throughout the night. Sleep is an extremely important factor for a healthy mind and body- do your part in nurturing it. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #sleep #positionsforsleep #restfulsleep

Wellness Wednesday WE ALL NEED TO STRETCH!!!!! Benefits of an Evening Stretch Routine Besides the fact that stretching before bed may help promote a better night's sleep, an evening stretching routine is a great way to help reduce muscle soreness and promote flexibility. With everything we must balance all day, it's difficult to simply jump into bed and expect to fall asleep. Make the most of your evening by doing some stretching, and better make it your routine. It w...ill be incredibly beneficial for the mind and body as well as help you sleep deeper. Here are some stretches to include in your evening stretch routine: Neck Stretches: Neck stretches are key for those of us who sit at a desk all day, or really anyone. We’re all guilty of spending a little too much time scrolling through our Insta. Stretching your neck can help relieve tension and muscle soreness. For these neck stretches, just do what feels best. Tilt your head to one side, bringing your ears to your shoulders, and holding as you take a few breaths. Repeat on the other side. Try rolling your shoulders back a few times as well to loosen them up. Do this for as long as what feels best for you. Legs up on the Wall Stretch: Grab your mat and pull it close to the wall. Scoot your booty as close to the wall as you can, lie on your back, and have your legs up. Make sure your arms are relaxed and your shoulders are back. Sit here for a few minutes to just let all the tension of the day go. Butterfly Pose: Next, sit up with the soles of your feet touching and your hips out to form almost a butterfly shape. Sit like this for a few minutes to really stretch out those hips and legs. Child’s Pose: Sitting on your heels, let your knees go wide, reach your arms forward. Lengthen your spine, spread your fingers wide, and rest your forehead on the mat. Stay in your child's pose for at least three breaths. * #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #stretch #stretchforsleep #stretchformusclehealth

Wellness Wednesday We All Need To Stretch!!! Benefits of an Evening Stretch Routine:... Besides the fact that stretching before bed may help promote a better night's sleep, an evening stretching routine is a great way to help reduce muscle soreness and promote flexibility. With everything we must balance all day, it's difficult to simply jump into bed and expect to fall asleep. Make the most of your evening by doing some stretching, and better make it your routine. It will be incredibly beneficial for the mind and body as well as help you sleep deeper. Here are some stretches to include in your evening stretch routine: Neck Stretches: Neck stretches are key for those of us who sit at a desk all day, or really anyone. We’re all guilty of spending a little too much time scrolling through our Insta. Stretching your neck can help relieve tension and muscle soreness. For these neck stretches, just do what feels best. Tilt your head to one side, bringing your ears to your shoulders, and holding as you take a few breaths. Repeat on the other side. Try rolling your shoulders back a few times as well to loosen them up. Do this for as long as what feels best for you. Legs up on the Wall Stretch: Grab your mat and pull it close to the wall. Scoot your booty as close to the wall as you can, lie on your back, and have your legs up. Make sure your arms are relaxed and your shoulders are back. Sit here for a few minutes to just let all the tension of the day go. Butterfly Pose: Next, sit up with the soles of your feet touching and your hips out to form almost a butterfly shape. Sit like this for a few minutes to really stretch out those hips and legs. Child’s Pose: Sitting on your heels, let your knees go wide, reach your arms forward. Lengthen your spine, spread your fingers wide, and rest your forehead on the mat. Stay in your child's pose for at least three breaths. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #stretch #bettersleeptonight #relievesoreness #stretchroutine

Wellness Wednesday Today’s Wellness Wednesday is focusing on you. It’s about massage and getting in touch with its many benefits. Massage is not simply a luxury- it’s medicine. Swedish massage. This is a gentle form of massage that uses long strokes, kneading, deep circular movements, vibration and tapping to help relax and energize you.... Deep massage. This massage technique uses slower, more forceful strokes to target the deeper layers of muscle and connective tissue, commonly to help with muscle damage from injuries. Sports massage. This is similar to Swedish massage, but it's geared toward people involved in sport activities to help prevent or treat injuries. Trigger point massage. This massage focuses on areas of tight muscle fibers that can form in your muscles after injuries or overuse. Benefits of Massage include: Relieves tension headaches Better sleep Promotes relaxation Improves cardiovascular health Improves balance in older adults Aids with digestive disorders Reduces stress Reduces anxiety Increases joint mobility and flexibility Stimulates the lymphatic system #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #relaxation #stressrelief #selfcare #massagewellness

Wellness Wednesday Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. * Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living bathing or dressing, for ...example call on your core. * On-the-job tasks. Physical jobs rely on your core, however less obvious tasks like sitting at your desk for hours engage your core as well. Computer use, Phone calls and similar work can make back muscles surprisingly stiff and sore, particularly if you're not strong enough to practice good posture and aren't taking sufficient breaks. * A healthy back. Low back pain, sometimes an excruciating problem affecting four out of five Americans at some point in their lives may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy, or other treatments if necessary. * Sports activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, boarding, kayaking, rowing, and many other activities are powered by a strong core. * Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling. * Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. * The plank * The bicycle crunch * V up * Side plank * These Exercises when done at least three times a week will strengthen your core and make everyday tasks easier. #elevatedchiropractic #wellnesscenter #sandiego #physicaltherapy #massage #acupuncture #wellness #cores @ Elevated Chiropractic See more