Stop Slouching! Improve Your Posture at Home and Work

Introducing the Foam roller!   

Watch the video!

              

The foam roller is a necessity for your spine like a toothbrush is for your teeth. It's simple shape can help you improve your posture by releasing tension and improving range of motion of your spine.

Your spine protects the amazing network of spinal nerves that control your entire body function.

If you have a restricted range of motion or forward head posture, you could have other potentially serious health problems as a result.

Dr. Chappy recommends adding 5 minutes to your daily routine and your body will thank you for it.

Soreness? Pain? Make your appointment right away so we can help you improve your range of motion! 

Book an appointment!

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

Hip & Back Pain: The Hidden Root (Revealed)

Our featured muscle this week is the psoas….with silent P, pronounced so-az.

The psoas is a powerful hip flexor that is attached to the leg and the back.  It pulls on the lower back and is often misdiagnosed as back pain. Unfortunately treating back pain alone will not help when the issue is with the psoas.

When the psoas becomes stiff and tight it shows up as hip or low back pain. The stiffness and tightness comes from sitting too much, as well as from sports with repetitive movements such as cycling, running or other activities that cause pelvic misalignment.

Both Active Release Technique and Cold Laser Therapy are very effective in working on the Psoas.

I recommend this simple stretch for tight hips everyday:

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

Accomplish Your Health & Fitness Goals!

Recently I set a goal to ride my bike up Maui's Haleakala, a 10,000 ft. climb up 36 miles - accomplishing this goal was one of the hardest things I have done in my life, but completely worth it!

I encourage my patients to do the following when setting goals:

Be smart about setting health & wellness goals - be specific and define exactly what it is you want to do.


Make sure you can measure your progress - for me the mile markers let me know how close I was.


Make sure that your goal is attainable - how will you know when it is accomplished (for me it was reaching the top of the mountain!)


Make sure your goal is reasonable - I cycling and cardio is a big part of my regular exercise routine, and I increased my training specifically for this ride during the upcoming weeks. This goal was reasonable for me to set, but make sure you are not setting goals that are unattainable.



Make sure you set a date and time to reach your goal - and define specific steps to make sure you can do it.


Give yourself the support you need - There comes a point along the way where you may be challenged on every level – do not give up, make sure you have the support you need to push through.

When I stopped at the sign above, I felt great! 11 miles from the top, though, the ride got really, really tough, I had to use everything I had to get to the top. Fellow cyclists and tourists at the top were cheering me on as I got closer – that really helped!



Tell me what your health goals are for October and receive 20% your next visit! Schedule now!

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

What's Your Wellness Strategy?

What is your Wellness Strategy?
We want to know how you stay well? What are your healthy habits, and what motivates you to develop those healthy habits?

Here is Dr. Chappy's Wellness Strategy:
1. Start the day with the Green Monster - a nutritional shake with vitamins & antioxidants.

2. Burn plenty of calories throughout the day adjusting patients at Marin Spine & Wellness Center

3. Eat primarily organic, healthy, nutrient rich food as part of a well-balanced diet

4. Think positive thoughts, prayers and affirmations.
5. Spend about 12 hours a week of exercise including cardio, strength training & flexibility at the Bay Club, running or on his favorite bike ride from Corte Madera to Nicasio, to Point Reyes to Stinson to Muir Beach to Mill Valley to Corte Madera. Who wants to come?



Reply to this email with your own Wellness Strategy and receive an $85 adjustment for $65 or a massage & adjustment for $85 on your next visit!
*Offer expires Sept 10th

Sports Injuries - Effective New Treatments

Ever suffered from any of the following?

• Plantar Fasciitis
• Frozen Shoulder
• IT Band Syndrome
• Tennis Elbow
• Golf Elbow

Graston Technique® is an innovative form of instrument-assisted soft tissue mobilization that enables Dr. Chappy to effectively break down scar tissue and fascial restrictions often caused by sports injuries.
He uses this specially designed stainless steel instrument to specifically detect and effectively treat areas exhibiting soft tissue fibrosis or chronic inflammation. As many of Dr. Chappy’s patients know, Graston Techique® is great for chronic pain from sports injuries!

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

Pro-cyclists' Secret Weapon

Our patient Shelley Evans is having an epic 2010 season! Shelley is a regular at Marin Spine & Wellness Center as part of her regimen to stay strong and healthy:

“As elite athletes, we are always looking for ways to enhance performance and minimize the risk of injury. With Dr. Wood's help, I have found a new tool to use in my training, which I believe will lead to longevity and success in the sport of cycling."~Shelley Evans

Evans most recently won Stage 10 at the Giro Donne in Italy and the overall at the Nature Valley Grand Prix. She is the 2010 Gold medalist in the road race and bronze medalist in the time trial at the Pan American Games. This followed her win at the Tour of New Zealand and winning the criterium at the Tour of Gilo. Velo News calls her the “five foot assassin.”

Evan’s ultimate goal as a cyclist is to compete at the 2012 Olympic Games in London with members of her team, Peanut Butter & Co. Twenty12.

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

Chiropractic for both Body & Mind

Patients come in to our office with many different kinds of pain. Whether it is back pain, neck pain, hip or leg pain; we always work together to correct the problem(s), ease the pain and restore the body’s natural state of health.

As the pain subsides, a positive side effect often happens for patients. They report less stress both mentally & physically.

Chiropractic decreases the effects of stress on the nervous system, which always leads to better health.

Here’s to your health! Come in for an adjustment to decrease stress physically and mentally!







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