How to Enjoy the Holidays & Minimize Holiday Stress

Holidays are supposed to be joyful, but they can also create many headaches and stress. While we know chiropractic can help you feel less stressed, we also love to share other ideas that’ll help you enjoy each day of your life more. See if you can weave any of these ideas into these next couple of weeks of the holiday season.


Reflect on What Is Important to You

This may change over time, but thinking about what you want for this holiday season will help you choose more intentionally about who you would like to spend time with and how you would like to spend the time. It’s hard to have a meaningful holiday if you don’t determine ahead of time what will give it meaning.


Connect With Others

There is plenty of research that indicates connecting with people maintains our mental, physical, and emotional well-being. We need the human connection and during the holidays this is vital. Whether your family and friends are far or near, spending time with others is crucial especially if you tend to feel lonely during the holidays.

Choosing to serve others can help you focus on others and decrease your loneliness as well. If you decide to serve in your neighborhood or community consider the areas in your life that you are passionate about. Quite often people choose to volunteer in random places without considering their interests and talents. They go through the motions and still feel empty, even though they’ve done some good. On the other hand, consider what it would be like if you chose to serve others by using your interests, talents, or simply what you are passionate about learning.


Practice Mindfulness

Mindfulness means that you’re in a state of active and open attention to the present moment. Gosh, we all could use more this during the holidays, right? Often in the hustle and bustle, we don’t take time to actually enjoy all the wonderful moments. A few simple things you can try: Eat slowly and savor the flavors; shop slowly and carefully; put down the phone and just take in the environment around you; listen—really listen—when a loved one is speaking to you; sit back and think about everything you have to be grateful for.


Overview of Active Isolated Stretching

Stretching keeps the muscles and ligaments loose. Many athletes do this to prevent injury. People usually do stretching before starting a game, an exercise, or a workout. This normal stretching is good for the body. But if you want to be more flexible than you already are, you can do active isolated stretching instead.

What is Active Isolated Stretching For?

You can hold regular stretches for 10 seconds by using the weight of your body. For example, you can touch your toes to stretch your hamstring or do butterfly stretching for the inner thighs. Meanwhile, in active isolated stretching, you can use a rope or band to enhance the flexibility and range of motion by focusing on a specific muscle.

During the exercise, the rope will give you resistance that will pull the muscle a little bit further than it is usually stretched in normal stretching. Before released, you must hold the stretching for just a couple of seconds. With this each active stretch, your body will gain improved motion range until up to 10 degrees.

The rope or other aid used in the stretching will allow the rest of the body to relax. For example, you can gently pull on a rope to stretch the leg muscle further than it is usually strained when you only use your weight. This technique will allow you have greater control over your stretch degree, which means you can stretch further without getting injured.

What Can Dynamic Stretching Therapy Help You?

Active isolated stretching is the best option for anyone who is suffering from injury or wants to prevent injury. It is better if you consult you chiropractor to find what your body actually needs. After that, they will assign specific active isolated stretches to be done between visits. Active isolated stretching will improve the effectiveness of chiropractic treatment because it allows your body to keep moving and increase flexibility. To ensure that your spine is aligned and relaxed, your chiropractors will give you a health plan combining active isolated stretching and other treatments.


How to Avoid Stress on Holidays

Stress can be part of the holiday season. And this stress can aggravate the health of people with chronic condition, like migraine and fibromyalgia. Here are the tips to manage stress during the holiday:

  1. Make priorities

Don’t push yourself to do all the stuff that demands your attention at this time of the year. You can choose which holiday activities to focus on, and not all.

  1. Have a time for yourself

Many people forget to take a break while doing the abundant holiday schedules. You should schedule some times for yourself to relax and take a breath. You can also find support and help, especially if you find that the holidays are emotionally difficult to you.

  1. Exercise

Exercise is good for treating any health problems, including reducing the duration and frequency of migraines, and lessening the pain of fibromyalgia, sciatica, and whiplash. The pain and injuries healing time can also speed up with exercise. To find information about how to have a safe exercise, you can have counseling to a chiropractor.

  1. Beware of your nutrition

The temptation to drink and eat is getting higher on holidays. You should remember that overeating can lead to something bad in the end. To avoid it, you must develop e healthy eating plan so that you can get the adequate level of Omega 3 fatty acids and vitamin C which will help your body respond to stress. Chiropractor can give you advices on healthy diet and nutrition.

  1. Chiropractic adjustment

Chiropractic adjustment can help you manage stress level and pain.


How to Sit Properly?

How much time you sit in a day? Sitting in front of your computer, sitting in a car, sitting while watching TV, and sitting on a dining table are some of the examples. Yes, it is a lot of sitting time in a day. From now on, you need to learn how to avoid muscular imbalances by sitting properly and taking ‘microbreaks’.

One of the easiest microbreaks is by standing up, reaching overhead with both arms, while pretending that you are climbing a ladder with your hands. Do this for 30 seconds every 30 minutes of sitting.

Most people who are sitting in front of computer, especially those with improper screen height, tend to have forward head posture (FHP) along with kyphosis. Both are typical spinal problems for those with extensive sitting time. Normal spinal curves are needed during sitting. People with FHP are more likely to suffer neck and shoulder pain as the shoulder muscle activity is altered. If not assessed and corrected properly, people with this habit are more prone to shoulder impingement syndromes, scapula-thoracic, and cervico-scapular injuries.

Sustained stress can be experienced through the repetitive load on the tissue during improper driving position. Prolonged poor position in the car seat can eventually cause damage.

Many mistakes are done while driving. One of which is driving with one hand on the steering wheel. Driving with only the left hand will elevate the left shoulder, which can tighten the left trapezius and levator scapulae.

You will also elevate or protract your shoulder if you don’t hold the steering wheel at 9 and 3 o’clock position. The thoracic spine, scapula and gleno-humeral joint can remain neutral if you position your hands properly.

Sometimes people driving with the right hand will lean the torso to the right in order to rest the arm on the centre console. This prolonged sitting habit can lead to poor circulation of oxygen to the tissue, which can further cause inhibition.

Microbreaks while driving can be done by squeezing the shoulder blades together for 20-30 seconds. After that, you can let it go and repeat for 2 or 3 times. Other driving microbreaks include cervical range of motion as well as shoulder retraction with elevation and depression. If you have electric seat, you can frequently change your position (every 30 minutes).

And these are the tips on how to sit properly while driving:

  • Sit with a tall spine against the seatback
  • Adjust the back rest so that it can fit your comfort level
  • Adjust the seat pan length
  • Draw in your belly button lightly towards your spine
  • Adjust your hips to make them level and square
  • Firmly put your left foot on the floor and dead pedal
  • Roll the scapula back and down or back and up to set them (based on the neutral scapula position of the client)
  • Push the back of your head to the headrest to maintain a level chin
  • Put your arms on the 9 and 3 o’clock position or lower
  • Lift the sterna notch
A cropped shot of a handsome businessman under strain as colleagues request various things from him

Five Ways to Manage Stress

Stress can affect your health by what it can do to affect your mind, body, and lifestyle habits. Stress can stop people from doing their habits, such as exercise, seeing friends, eating healthy, and having quality sleep. The dysregulation of hormone’s system can also occur as the result of stress. Stress can affectthe brain chemicals which work in the hormonal system function. Stress can also affect metabolism and thyroid, as well as other system of the body.

Here are five ways you can do to manage your stress:

  1. Write down anything that can cause your stress
  2. Write down any solution or situation that can cure or ease the stress
  3. Note any ideas of how to reach the ideal solution in a realistic way
  4. Have a prioritized time for exercise
  5. Keep the nutrition and sleep the priority no matter how stressed you are

This is how to explain this stress management:

Some people feel stressed because of some situations, not only one. Sometimes, you feel stressed when you are about to give presentation. And when you feel this stress, you cannot do the usual activities that you always do like preparing dinner and picking up kids from school. Sometimes, even your spouse cannot help to relieve your stress. From here, you can learn to write down any stressors (anything that can cause stress).

After each stressor is written down, you can think of the ideal solution for each. After writing down all solutions, have some few days to brainstorm ideas to reach the ideal solution in a realistic way. For example, you can ask your spouse to help you pick up the kids, and about the food, you can, for instance, order food from healthy restaurants. Swapping household chores and roles with your spouse can also be a good thing to do. So, if one is busy, the other can help make the salad or pick up the kids, and so on.

What people forget to do when they are stressed is doing exercise because in most cases the stress has consumed your time. If you don’t have enough time to go to the gym or have usual exercise, spare 10 minutes of your time for simple exercise like running or just moving around the house.

Sleeping is also another important thing that you should not forget. Enough sleep can make you efficient and effective in working at home and at work. Remember that if you do not sleep, you will feel exhausted and you will end up doing something that is not your best for the work. Moreover, exhaustion can cause you to work twice longer and harder. So, make sleep your priority. Turn off the light when sleeping so when waking up you will feel fresh.

The last is food. You can have all the groceries prepared for you. This will help you when you have short time to prepare the foods. Pre-packaged salads or pre-cut vegetables or pre-marinated meats are recommended for you. They are a lot better than fast foods. Consuming fast foods can worsen your quality of sleep and make your body soggy and sluggish. Energy from good nutrients is all you need when you are stressed.

The point of all this is that you need to make a list of what you can do to manage stress. It will make the stress more manageable and organized. So, anytime you feel the stress, you just need to look at the list and you can manage the stress more easily.

Support from friends, family, and co-workers are also needed in the time of stress. You might be surprised on how much effect the care of these people can help to relieve your stress.


Why Run In The Morning

Among the most popular forms of morning exercises, running is arguably the most efficient way to jumpstart your day. Even if you are not necessarily a morning person, running early in the day helps you foster a discipline. Read on as your local Sydney CBD Chiropractor tells you why you should consider running in the morning.

Improved Work Productivity

Running in the morning jogs any lingering sensation of sleep out of your system, quite literally. When you run early in the morning, you arrive at work already wide-awake. You are focus, alert, and ready for the day ahead.

Better Diet

Completing your workouts early in the morning, you tend to take a healthier approach to your choices of post-run nourishment throughout the day. Earning a sense of accomplishment in having accumulated your miles first thing in the morning, you are less likely to sabotage your fitness efforts by staying away for unhealthy food choices.

Weight Loss

While there are many reasons why people hit the trail and tracks, most people lace up their running shoes to shed off extra pounds. Even a quick run in the morning is proven to jumpstart your metabolism. Hours after the run, your body goes in a state of after burn, which continues to burn calories throughout the day, thus promoting weight loss.

Also, because running early in the morning requires that you hit the sack earlier at night, you prevent yourself from any late night snacking.

Better Sleep

A growing body of study confirms that people who wake up for regular early morning workouts experience a more restful sleep compared to those who engage in afternoon and evening exercises.