Stretches, Health Tips & Articles


Click this link for our stretches and exercise PDF:  Home Stretches

Below are a few options to help promote and speed healing. 

  • High Density Foam Roller: harder foam roller that you see at the gym.
  • Soft Density Foam Roller for those with tender or sore backs that can't handle much pressure. 
  • Foam Rolling Video:  short video of Dr. Craig using a foam roller at his old office.
  • Cervical Roll for neck pain: this is an example of a cervical roll from Amazon, you can also try a pool noodle or rolled towel to help support the curve in your neck. Lay on it for 15 minutes a day with or without ice.  
  • PVC shoulder capsule stretch:  good for frozen shoulder and shoulder pain.  
  • TEN's Unit's: electrical muscle and nerve stimulator that helps block pain.   
  • Back Brace: a back brace will help support your spine during your recovery. Here's an example from Amazon. 

Gym and Exercise Recommendations

We want you to get back to your exercise routine as soon as possible. I recommend you start slowly with light weights as your muscles are much stronger than your spine. It is very easy to overdo it and you may not feel the effects until the next day. 

Here are a few simple rules to start with:

  1. Motion is lotion, the more you move the quicker you will get better (walking, stretching).
  2. Avoid sitting while doing weight-bearing exercises, this can put extra pressure on the disc and nerves.
  3. Use free weights when able to retrain your balance system (proprioception).
  4. Walking is one of the best exercises to regain proper spinal motion, balance and joint coordination.


Chiropractic Videos

The Beginners Guide to Chiropractic

How Chiropractic Adjustments affect the way we move and function.

How Chiropractic Adjustments Affect Brain/Cerebellum Function

How Chiropractic Adjustments change the way the brain perceives the body and improvs balance and coordination. 


Diet & Exercise

Easy Weight Loss 101

The most common question is, where should I start? Easy Weight Loss 101 is a short PDF that explains the basics of health and weight loss. 

Dr. Gundry's Anti-Inflammatory Foods

"As it turns out, even “health” foods like fruit and vegetables can actually do your body harm."

Carnivore Diet: quickest way to heal the body.

Folks to follow and use for diet and exercise recommendations


Mom's & Pregnancy

Spinning Babies

Spinning Babies® is a physiological approach to preparing for and caring for birth.

Lyli Nichols RDN

Author of Real Food For Pregnancy, Lili is a registered dietitian/nutritionist and certified diabetes educator, she has devoted her career to researching real food nutrition for pregnancy and gestational diabetes.

Vaccination is Not Immunization (book)

A thoroughly documented and unbiased look at the real science, history, and economics behind current vaccine policies for U.S. school children. A must-read for every parent.

The Vaccine-Friendly Plan: Dr. Paul's Safe and Effective Approach to Immunity and Health-from Pregnancy Through Your Child's Teen Years (book)

Delayed vaccination plan for those who choose to vaccinate their children.


Gluten & Thyroid Disorders

The Gluten-Thyroid Connection

Is Gluten to Blame for Your Thyroid Condition?


Random articles for patients.

Is Salt Really Good For You?

Today I’ll present both sides of the argument: pro-salt and anti-salt. Then you can decide which side makes more sense. This is called thinking for yourself. I highly recommend it!   Robb Wolf

Salt & Blood Pressure: How Shady Science Sold America A Lie
YouTube video recommended by Robb Wolf

Electrolyte Imbalance: Symptoms & How to Fix It

Short-Term Effects of Electrolyte Imbalance : Muscle cramps, Anxiety, Headaches, Insomnia, Flu-like symptoms, Exhaustion, Digestive issues, Brain fog, & Dizziness.

The Diet-Heart Myth: Cholesterol and Saturated Fat Are Not the Enemy

Unfortunately, cardiovascular disease is one of the most misdiagnosed and mistreated conditions in medicine. We’ve learned a tremendous amount about what causes heart disease over the past decade, but the medical establishment is still operating on outdated science from 40-50 years ago.

Food Allergy vs. Food Intolerance: Why the Difference Matters

All too often, when patients claim to react poorly to certain foods but labs don’t show an allergy, their concerns are dismissed and they’re told, “It’s all in your head.”  You may have a food sensitivity.

Got Allergies? Your Microbes Could Be Responsible

Read on to learn how disruption of your resident microbes might be associated with your allergies, and learn what steps you can take to alleviate your worst symptoms.

Your Guts Role in Autoimmune Diseases

New research suggests that supporting our gut microbiome may help prevent (and even treat?) autoimmune disease. Small changes in your diet can produce big changes in your health and wellness.

Kidney Stones Part Deux
Part 1 of this series can be found here, part to goes over how kidney stones are formed and what you can do to avoid them. 
According to Robb Wolf:

1-Dietary protein DO NOT CAUSE KIDNEY DAMAGE.

2-Chronically elevated BLOOD GLUCOSE levels DO cause kidney damage.

3-Dietary fructose REALLY causes kidney damage.

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Monday
9:30 am - 12:30 pm 3:00 pm - 6:00 pm
Tuesday
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Wednesday
9:30 am - 12:30 pm 3:00 pm - 6:00 pm
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