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Wednesday, April 20, 2011

5 Tips For A Pain & Injury Free Spring!

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running
 Get out there & enjoy the warmer weather!  Be safe & exercise smart to avoid pain & injuries.
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5 Tips For A Pain & Injury Free Spring! 

We all want to get outside & enjoy the warmer weather, I say, "Go for it & be safe!"   Here are some tips for to ease yourself into a more active Spring & Summer exercise schedule after our rainy Marin winter.   

1-WARM UP those cold muscles with a 5-10 minute brisk walk or quick jog.

2-STRETCH OUT once your muscles are warm, stretch comfortably for at least 30 seconds, breathing deeply and regularly.

3-DON'T IGNORE PAIN and watch for signs of overexertion, cramps or fatigue. Paying attention can help you avoid injury and remain active for a lifetime.

4-USE PROPER GEAR, appropriate equipment and tools to  lessen the impact on your body. Ask experienced athletes or an athletic store make sure you have the best gear and right configuration for your body.

5-KNOW YOUR LIMITS and your skill levels. Are you exercising like you are 10 years younger? Be smart about actual your skill levels and research the best techniques that will help protect you from injury and unnecessary pain.

Time for a Spring Tune Up?  Get "The Works" for $85! 

30-minute Massage & Adjustment
or
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Tuesday, February 15, 2011

Golf Anyone? How to Improve Your Performance.

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Golf Certification
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Improve Your Performance with:
  • Chiropractic
  • Rehabilitation
  • Fitness
I am excited to announce that I am now a Certified Golf Fitness Instructor. With a few specific exercises, I can help you hit the ball further and with more accuracy. This program focuses on improving posture, core strength and mobility.

Anybody could implement these simple exercises to help improve performance at work or play.

Schedule a 1 hour session that includes: 
  • A fitness & range of motion test
  • Custom exercise instruction for proper form
  • Customized video exercise plan for iphone or computer

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Friday, February 11, 2011

Stressed? Remember the 3 R's!

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Stress Free Zone
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Rest, Relaxation & Recovery!
  • Rest - Take breaks during your day to breath, move or take a 5 min. power nap.  Get enough sleep, you know when to go to bed!
  • Relaxation - Help your muscles relax with massage (or self myofascial release works great!) Watch my foam roller videos here.  Help your mind relax with meditation, deep breathing, yoga or stretching. 
  • Recovery - Give yourself some time off! Whether physical or mental, stress can lead to big problems.  Recovery helps repair sore, aching tissues, helps the body calm down, and keeps you healthier in the long run.
My recommendations for stress!
  • Eat well!  Get proper nutrition & stay hydrated.
  • Refrain from over doing it.  This means over exercising, over scheduling yourself & over committing.  
  • Get regular bodywork to reduce stress & keep your mind & body relaxed.
Need a Stress Recovery Plan? I can help you!
 
Come in for a 1 hour session & receive a customized plan with exercises & bodywork. 
 
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Chappy J Wood, D.C.
415.924.8398
Marin Spine & Wellness Center

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Friday, January 14, 2011

Which Posture Is Better For Your Back?

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 new-jerserys

LAST CHANCE TO ORDER YOUR CUSTOM SIZE MARIN SPINE KIT IS MONDAY, JAN 17TH! KITS ARRIVE
MARCH 15TH
!
 
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Which posture is best for you?
Wondering how to have better posture at work?  Which position is best for you?
Slouching: hunched forward with feet touching the floor.
Upright: 90 degrees with feet touching the floor.
Relaxed: reclined backwards at 135 degrees with feet touching the floor.
The relaxed posture is the best position for your body! 
 posture
Having correct posture actually helps you to be calmer, more relaxed, more physically and mentally stable. 

My recommendations for better posture!

Time for an adjustment? Schedule here.
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Chappy J Wood, D.C.
415.924.8398
Marin Spine & Wellness Center

Check Us Out! Yelp I YouTube I Facebook I Twitter

Wednesday, January 12, 2011

Who Has Tight Hips From Sitting All Day?

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new-jerserys

   
GOT THE KIT?
THERE IS STILL TIME TO
ORDER YOUR MARIN SPINE KIT (JERSEY & SHORTS) LOOK & FEEL GOOD IN 2011

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Tight Hips from Sitting Too Much?
What's the problem with tight hips? Tight muscles and restricted movement lead to strained muscles and areas of weakness, which can lead to injuries.  Address the tightness now with stretching & exercise; you will be healthier & much more comfortable!
 
Chances are that you sit down a lot, maybe even 8 hours or more a day. This can wreak havoc on our bodies, causing tight hips & low back pain.

Here are my recommendations for you!
  • Ditch your chair whenever possible.
  • Take breaks; walk around several times in your day.
  • Do a proper warm up before exercising. 
  • Do these 3 simple exercises, watch video.
     
YouTube Hips
What's good for your hips is good for your low back, it's like 2 for the price of 1!

 
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Chappy J Wood, D.C.
415.924.8398
Marin Spine & Wellness Center

Check Us Out! Yelp I YouTube I Facebook I Twitter

Tuesday, December 21, 2010

Join Our Cycling Team!


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new-jerserys

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Follow us on Facebook. 
Click here to "Become a Fan"
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Please Join Our Cycling Team!

We have secured a spot in the production of this highly sought out Capo Custom Cycling Apparel! We chose a high end quality fabric with a clean look and feel. The ship out date is estimated to be early March. We are having a "pre-sell" block of time so please secure your order to ensure you get the correct size.

You can mix and match sizes only during the pre-sell date of 30 days.

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Membership has its Benefits!
 
  • Buy a 12 visit treatment package and get a FREE kit.
  • If you purchase 2 kits, then you get a FREE 1 hour treatment session with Dr. Chappy to improve your alignment, body mechanics and muscle strength.
  •  If you purchase 2 kits, then you get a FREE massage and adjustment $160 value
  •  If you purchase a kit then you get 20% off one treatment package. Apply to one visit or multiple visits.

So please Rock Our Kit in 2011!!
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Chappy Headshot

Chappy J Wood, D.C.
415.924.8398
Marin Spine & Wellness Center