Holiday Cheer for Your Healthy New Year
Find Holistic Wellness by Partnering with Your Chiropractor
You always focus on everyone else. Driving your friends to the airport. Or helping them move. Getting the kids to soccer practice. Then piano lessons. Then the dance recital. Making sure you buy the perfect gift for everyone on your list.
You love your friends and family, and you love helping them lead healthy, happy lives. But did you ever consider the fact that taking time for yourself can actually benefit them as well?
You play an important role in the lives of those you love and care for. But, giving them the best version of you means you can’t forget about the importance of addressing your own physical limitations and aches that get in the way of your optimal health.
Self-Care: It’s Not Selfish, It’s Necessary
When detailing the safety procedures on an airplane, what’s one of the first things the pilot tells you? If oxygen masks are needed, always put on your own before helping others.
This sentiment often applies to daily life. If you take the time to fulfill your own needs, you’ll be in a better position to help the ones your love. But during the holiday season, who has time to engage in a self-care routine?
It’s actually easier than you think. And your chiropractor can help you develop a self-care plan (accounting for sleep, nutrition, stretching, physical exercise, and relaxation) that works around your schedule – no matter how busy it is!
Practice Mindfulness
Mindfulness occurs when you focus all your attention on the present moment. This allows you to become fully engaged in your activities, improves your ability to accept adverse events, and contributes to an overall positive outlook on life.
Mindfulness has been scientifically proven to:
- Decrease stress, anxiety, and depression
- Increase happiness, problem-solving, and creativity
- Reduce the risk of heart disease, stroke, and cancer
- Improve energy, memory, and concentration
The best part? You can practice mindfulness anywhere. In the car. At the mall. At the dinner table. Not sure how to get started? Ask your chiropractor for step-by-step instructions on some mindfulness techniques that could work for you.
Take Deep Breaths
We know this sounds simple, but research has proven that spending a few minutes focusing on your breath can truly relax you.
Can you spare 5 minutes? Good. Sit down and breath deeply. Fill your lungs fully, exhale slowly, and repeat. Place all your attention on how each inhale and exhale feels. After a few minutes of these breathing exercises, you’ll have more oxygen running through your body, allowing the body’s natural relaxation response to kick in.
Move in a Joyful Way
We all know the pressures surrounding “holiday weight gain.” This sometimes makes exercising during the holidays feel like a punishment to “work off” the decadent meals. But that negative connotation can make exercise seem overwhelming.
We’re here to tell you that exercise should never be a punishment. And in reality, you don’t have to do those high-intensity workouts to gain all the wonderful benefits of movement!
Go for a walk with your best friend. Toss the football around with your niece during half-time. Build a snowman in the front yard. Movement boosts endorphins and can clear your head—and there are so many enjoyable ways you can be active to boost your mood this holiday season.
And if pain or injury prevents you from being active, contact your chiropractor. They’ll get you set up with a tailored treatment plan so you can experience all the benefits of movement.
Be Kind to Yourself
What do you love to do that re-energizes you? Reading? Riding your bike? Taking a bubble bath? Start to think of those things as necessary, rather than special treats. Remember—caring for yourself allows you to better take care of others.
Practice Mindfulness with Yoga
No matter how well-intentioned we aim to be, the hectic pace of the holiday season can make attending to our physical and mental needs a challenge. Restorative yoga encourages physical, mental, and emotional relaxation. Appropriate for all levels, restorative yoga is practiced at a slow pace, focusing on long holds, stillness, and deep breathing. It does not require extensive equipment, can be done in a quiet spot within your house or apartment, and can help slow breathing, reduce blood pressure, and produce a feeling of calm and increased well-being. Just what you need to help you refocus on your health.
During this busy time of year, shake out those tight muscles with some yoga. We’ve compiled a list of restorative yoga poses that encourage physical, mental, and emotional relaxation. One of the key differences between restorative yoga and other forms of yoga is that when practicing restorative yoga, you do not contract your muscles. Your muscles will feel the gentle stretch of the positions, to release tension, focus on breathing, and feel a true sense of calm.
Self-Care Guided by Your Physical Therapist
The team at MCR Chiropractor is committed to helping you reach your full potential. Using a holistic approach, your chiropractor will help you build a self-care plan tailored to your unique needs.
As your partner in health, we encourage use of these techniques to combat the stressors of the holidays, refill the tank, and take care of you so you can take care of those you love!
To request an appointment at MCR Chiropractic, click here or call your nearest location.
Resolve to Solve Your Aches and Pains with Chiropractic
2024 is nearly over and now is the time to start planning for what you want to conquer in 2025. So often we open a new year with resolutions for better health and enjoyment in life. What stops many people from achieving success is pain! This year, resolve to solve what limits your life with the help from MCR Chiropractic. As your partner in health, we can help you overcome longstanding pain, manage new aches, or prepare you for what might be on your bucket list in the year ahead.
Who Can Benefit from Working with a Chiropractor?
As chiropractors, we are a member of your healthcare team! Our field of knowledge allows us to evaluate your current function and mobility, understand your barriers and limitations, and craft a care plan that positions you to achieve your maximum function.
Athletes of All Levels
Of course, chiropractors are at the ready should you suffer a sports-related injury. However, while many believe injuries are a natural part of athletics, working with a chiropractor can help prevent injuries from occurring. If you do sustain an injury, a chiropractor will be a crucial part of your rehabilitation and will work with you to limit the chances of recurrence of your injury in the future. Whether a part of a local youth sports association or a weekend warrior connecting for flag football, a chiropractor is a key teammate on your team.
Workforce
Workplace injuries are extremely common in employees of all ages and abilities. With countless professions and job designations, each requires a wide range of physical demands, such as strength, endurance, flexibility, and coordination. Job duties, whether performed on an occasional, frequent, or constant basis, have lasting physical implications on the workers performing them.
Workers performing repetitive jobs, such as on an assembly line, may be susceptible to over-use injuries. Workers performing laborious activities may be more prone to musculoskeletal injuries such as strains and sprains. Whereas desk-bound employees may deal with significant hand, neck, or back pain due to improper workstation ergonomics. However you look at it, physical therapists possess special knowledge to keep workers functioning at their best.
Adults 65 Years and Older
According to the Centers for Disease Control, arthritis affects about 50% of all adults 65 years and older which can lead to pain and lower quality of life. Chiropractic care is a great tool to manage pain associated with arthritis or other degenerative diseases. While chiropractic care can provide great benefits for those who have been diagnosed with arthritis, it is also great for overall maintenance and preventative care. We can help prevent your pain from worsening and it may even slow the progression of arthritis. Movement is medicine and making sure the joints are moving properly is extremely important! It’s what chiropractors are great at!
Anyone Preparing for Surgery
If your doctor has suggested that surgery can help to reduce pain and improved function, ask your chiropractor first. Seeking out a conservative approach is what is recommended by leading experts and chiropractic is at the head of the line for conservative musculoskeletal treatments, according to the American College of Physicians. At worst, it may help you prepare better for surgery and your chiropractor can address any lingering questions about your procedure. At best, it might help you to take a more conservative route to a return to improved function and decreased pain and either prevent or delay surgery.
Everyone!
Whether or not you fit into the categories listed above, you will still benefit from chiropractic care! Not only does chiropractic care help resolve pain, but it also helps you live a healthy, active lifestyle. AT MCR Chiropractic, we take a holistic approach to your wellness, using evidence-based practices to help guide us. When you receive chiropractic adjustments to correct misalignments in your spine, not only will you be relieved of pain, but your entire body will be functioning at a higher level.
Schedule Your Care
Don’t wait for a small ache or pain to result in a major disruption in your life. Call any MCR Chiropractic location to request an appointment.
Prepare Now for Winter Safety
As the winter months approach, the change in weather will bring a change in activity levels. Some people may become less active, while others increase their activity to engage in various winter sports and hobbies. There will also be more hazardous conditions that could lead to falling. We want to help prepare you for the upcoming season change, no matter what category you fall into.
Proper balance and strength training can go a long way to prevent injuries, reduce falls, prepare you for winter activities, and combat a more sedentary winter lifestyle. When it comes to fall prevention, you should consider appropriate footwear when traveling out in icy weather. It is also important to consider using an assistive device if you feel too unsteady.
If you plan to expand your activity level with winter sports, please be sure to ramp up the activity slowly, perform a proper warm-up and cool down, stay hydrated before and during, and take rest breaks when needed. Being prepared is monumental.
Below you will find some balance and strength exercises to help you prepare for whatever your winter plans may be. Caitlin L. PT, DPT, Clinic Manager at Bay State Physical Therapy – Saugus, which shares a clinic with MCR Chiropractic – Saugus, demonstrates how to perform them with some video clips. If you have questions or concerns about your balance, we urge you to contact your chiropractor.
Single Leg Balance
- Repeat the single-leg balance exercise on the other leg, remembering to prioritize safety and listen to your body throughout the exercise.
- Complete three sets of 30 seconds.
- Find a sturdy countertop or surface to stand near for support.
- Lift one leg off the ground and try to balance on the other leg for 30 seconds. Make sure to keep your core engaged and your body upright. If you feel unsteady, use the support to regain your balance.
Walking Head Turns
- Stand alongside a counter, making sure not to hold on to it. This will help improve your balance and stability as you perform the exercise.
- Walk the length of the counter while rotating your head from side to side. This movement helps engage your neck muscles and challenges your balance and coordination.
- Repeat this exercise for a few minutes to improve your neck flexibility and balance. Remember to perform the rotations slowly and steadily to avoid any strain.
- Complete three sets of 10 repetitions to each side.
Tandem Stance
- Find a sturdy countertop to use for support during the exercise to prevent any risk of falling or losing balance.
- Stand with one foot directly in front of the other, ensuring the surface is non-slip to avoid accidents.
- Hold the tandem stance for 30 seconds, making sure to maintain proper posture and balance throughout, then switch foot position.
- Complete three sets of 30 seconds
Challenge Exercise: Single-Leg Deadlift
- Stand with your feet hip-width apart and shift your weight onto your left leg.
- Keeping your back straight, hinge at the hips and reach forward with your right hand as your right leg extends straight behind you.
- Engage your core and glutes as you return to the starting position. Remember to keep your movements slow and controlled to ensure safety and effectiveness.
- Complete three sets of 10 repetitions.
Sit to Stand
- Place a sturdy chair behind you to provide support during the exercise.
- Stand in front of the chair and cross your arms over your chest or hold them out in front of you.
- Slowly rise from a seated position to a standing position without using your hands for support to ensure safety during the exercise.
- Complete three sets of 10 repetitions.
Marching
- Begin by standing with your feet shoulder-width apart and your back straight to maintain good posture.
- Lift one knee towards your chest, holding it with both hands to support the movement and prevent strain.
- Lower the lifted knee back to the ground and repeat the motion with the other knee, maintaining a controlled and steady pace to avoid any sudden movements that could cause injury. Remember to breathe steadily throughout the exercise to ensure proper oxygen flow to your muscles.
- Complete three sets of 10 repetitions.
Sidestepping
- Stand next to a sturdy countertop with plenty of space around you, ensuring the surface is clean and free of any obstacles.
- Place your hands on the countertop for support and stability. Slowly walk sideways along the countertop, keeping your toes pointing forward and taking small, deliberate steps. Be mindful of your posture and maintain a stable center of gravity to reduce the risk of injury.
- Keep your movements controlled and maintain proper form throughout the exercise to ensure a safe and effective workout. Take ten steps, then return by side-stepping in the opposite direction.
- Complete three sets.
Squats
- Stand with your feet shoulder-width apart and your toes pointing slightly outward for stability.
- Lower your body by bending your knees and hips as if you were going to sit down in a chair, keeping your back straight and your chest up.
- Push through your heels to return to the starting position. Remember to engage your core muscles for stability and avoid sudden jerking movements. Always listen to your body and stop if you feel any pain or discomfort.
- Complete three sets of 10 repetitions.
Challenge Exercise: Lateral Skater Jumps
- Stand with your feet shoulder-width apart and your knees slightly bent to prepare for the lateral skater jumps. Keep jumps small to ensure safety.
- Keeping your back straight, lunge to one side by bending your knees and pushing your hips back, then jump to the other side, landing softly with bent knees to absorb the impact.
- Be mindful of your landing to avoid excessive stress on your knees and ankles, and always ensure proper warm-up and stretching before performing this exercise to prevent injury.
- Complete three sets of 10 repetitions.
If you’re unable to be as active as you would like, or you or a loved one would benefit from working with one of our Chiropractors, contact your nearest MCR Chiropractic location or click here to request an appointment.
