Click this link for our stretches and exercise PDF: Home Stretches
Below are recommendations to help promote and speed healing of your complaints. Call or text us if you have any questions, we are here to help!!
Foam Rolling
The basic idea with foam rolling is to stretch your back out in extension. This will help open up the fixated spinal joints and get a little motion in there. Here's an old video of me foam rolling my back, you can find more videos on YouTube. Foam Rolling Video
Shoulder Stretches
Here's a great video to get your shoulder stretched out. Works well for frozen shoulder and adhesive capsulitis. PVC shoulder capsule stretch
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:
- Avoid sitting while doing weight-bearing exercises, this can put extra pressure on the disc and nerves.
- Use free weights when able to retrain your balance system (proprioception).
- 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.
Women's Health, Mom's and Mom's To Be
Women have been misled for decades about periods, menopause and how to best handle hormonal problems. This comprehensive guide based on the latest research in aging, women’s health, and HRT dispels decades of misinformation. You can't fix everything by putting someone on birth control pills.
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.
Turtles All The Way Down: Vaccine Science and Myth
Whether you are a parent or a parent to be, sorting through the many arguments on vaccines can be daunting. The book consolidates a great deal of information (accompanied by detailed analysis) that is scattered in hundreds of medical articles, books, and websites. All discussion is presented in clear and easy-to-understand language, so no medical education is required. It presents several original concepts in addition to laying a robust scientific foundation for the more established ones.
Vitamins
Follow this link to Full Scripts and receive 30% off your order of all your favorite vitamins and minerals. Minimum daily recommendations:
Diet & Exercise
For the best results focus on eliminating inflammatory foods and track your food intake with one of the many apps out there. Overall you should shoot for a gram of protein per pound of lean body mass (what you should weigh). Keep your carbohydrates and sugars below 75-100g per day if you want to lose weight.
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.
Start your keto weight loss journey today and join hundreds of thousands of people who use ruled.me to lose weight and regain their health. They offer a free newsletter for exclusive advice, mouth-watering recipes, and extra motivation!
Dr. Gundry's Anti-Inflammatory Foods
"As it turns out, even “health” foods like fruit and vegetables can actually do your body harm."
Food Allergy vs. Food Intolerance: Why the Difference Matters
Although we have a lot to learn about food intolerances, ever-growing research proves that they aren’t psychological or make-believe. Read on to learn the differences between a true food allergy and a food intolerance/sensitivity.
Carnivore Diet: quickest way to heal the body.
Best resource for diet and exercise recommendations
- www.robbwolf.com
- www.marksdailyapple.com
- www.chriskresser.com (check out his Gut Health E-Book)
- www.drruscio.com
- www.terrywahls.com (Dr Wahls is the #1 source for those suffering with MS)
Gluten & Thyroid Disorders
Is Gluten to Blame for Your Thyroid Condition?
Random articles for patients.
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.