5 Tips For A Pain & Injury Free Spring!

Get out there & enjoy the warmer weather!  Be safe & exercise smart to avoid pain & injuries. Marin Spine & Wellness Center  150 Nellen Avenue  Corte Madera, CA 94925   415.924.8398

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 Custom Video Exercises & Adjustment:   Schedule it here! Offer good through May 6th, 2011.   Services must be scheduled on the same day.  Love talking about Marin Spine & Wellness Center?  We love reviews!  Give us a shout out if you use any of these websites:

Golf Anyone? How to Improve Your Performance.

Become a Fan! Follow @DrChappy  Marin Spine & Wellness Center  150 Nellen Avenue  Corte Madera, CA 94925   415.924.8398

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 Schedule it here!     Reviews, Reviews Reviews!  We love reviews!  Give us a shout out if you use any of these websites:

Stressed? Remember the 3 R's!

Become a Fan! Follow @DrChappy  Marin Spine & Wellness Center 150 Nellen Avenue Corte Madera, CA 94925 415.924.8398

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.    Schedule it here! Chappy J Wood, D.C. 415.924.8398 Marin Spine & Wellness Center www.marinspineandwellness.com Check Us Out! Yelp I YouTube I Facebook I Twitter

Which Posture Is Better For Your Back?

LAST CHANCE TO ORDER YOUR CUSTOM SIZE MARIN SPINE KIT IS MONDAY, JAN 17TH! KITS ARRIVE MARCH 15TH!    Become a Fan! Follow @DrChappy  Marin Spine & Wellness Center 150 Nellen Avenue Corte Madera, CA 94925 415.924.8398

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!    Having correct posture actually helps you to be calmer, more relaxed, more physically and mentally stable.  My recommendations for better posture! Take breaks often. Remind yourself to relax.   Get regular adjustments to release tension and prevent pain & injury.    Do these 3 simple exercises, click to watch video.   Time for an adjustment? Schedule here. Chappy J Wood, D.C. 415.924.8398 Marin Spine & Wellness Center www.marinspineandwellness.com Check Us Out! Yelp I YouTube I Facebook I Twitter

Who Has Tight Hips From Sitting All Day?

GOT THE KIT? THERE IS STILL TIME TO ORDER YOUR MARIN SPINE KIT (JERSEY & SHORTS) LOOK & FEEL GOOD IN 2011   Become a Fan! Follow @DrChappy Marin Spine & Wellness Center 150 Nellen Avenue Corte Madera, CA 94925 415.924.8398 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.   What's good for your hips is good for your low back, it's like 2 for the price of 1! Time for an adjustment? Schedule your next appointment here.   Chappy J Wood, D.C. 415.924.8398 Marin Spine & Wellness Center www.marinspineandwellness.com Check Us Out! Yelp I YouTube I Facebook I Twitter

Join Our Cycling Team!

Follow us on Facebook.  Click here to "Become a Fan" Follow us on Twitter.  Click here Have you had a great experience at Marin Spine & Wellness Center? Write us a review on Yelp 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.   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!! Chappy J Wood, D.C. 415.924.8398 Marin Spine & Wellness Center