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Chiropractic Care and Pregnancy

Chiropractic Care During Pregnancy

Visiting a chiropractor while pregnant is considered extremely safe and beneficial to the mother and baby. Chiropractors are trained in working with pregnant women and children of all ages, so visiting a chiropractor while their baby is still in the womb will set them up for the healthiest birth outcome possible.

What Is Chiropractic?

Chiropractic involves more than just making spinal adjustments. Dr. Dee at Healing Hands Chiropractic does checkups to look at a person’s body and determine the best nutritional and activity programs they should be taking part in. She also looks at their body to fix physical misalignments of the spine, and they work to maintain the spinal column, discs, nerves, and bone geometry as a whole. Chiropractors are considered a safe, drug-free solution to main common ailments, and regularly visiting a chiropractor can help a person experience and sustain overall wellness.

What Are The Risks?

There are no known risks to receiving chiropractic care during pregnancy, and many women report outstanding results. This is especially true in cases where their baby was previously breeched position. In fact, the first women to receive the Webster Technique from Dr. Larry Webster in the late 70s originally came to his office with a breeched baby. After starting chiropractic care, her baby returned to the head-down position and she birthed them safely.

The Webster Technique

The Webster Technique is a chiropractic approach taken for pregnant women. It was discovered in the late 1970s by Dr. Larry Webster and has since been taught around the world. The Webster Technique focuses on aligning the pelvis, helping to relieve tension and open up the pelvic muscles to make the baby’s birth as easy as possible for the mother.

It is known that when babies become breeched or otherwise misaligned in the womb, it puts undue stress on their spine. Once birthed, many other daily stressors add to that stress, and can lead to spinal dysfunction. Once the baby is born, mothers are encouraged to continue visiting the chiropractic, both to help in their after-birth recovery and to aid their babies in their vital developmental stages. When babies begin to hold up their own head, sit up on their own, crawl, and walk on their own, all of those things are developmental milestones and will go much smoother if accompanied by regular chiropractic check-ups.

What Is A Chiropractic Check-Up?

While many have the misconception that having a chiropractic check-up always means getting a neck or spine “crack,” in reality, Dr. Dee at Healing Hands Chiropractic does so much more than that. When visiting a Dr. Dee, a client can expect a full review of their medical history and current health status. They will be asked about any medications their currently taking and why, along with medications they’ve taken in the past. She will also review things the client has tried in the past to remedy any ailments their facing, whether that’s physical pain or a multitude of other issues. Dr. Dee will use this information to help customize a treatment plan for the patient.

The treatment plan will include more than just spinal adjustments. In fact, on occasion, spinal adjustments won’t be included at all. Instead, the chiropractor will focus on the body’s whole health to determine what the patient needs. In most cases, they will prescribe a nutrition and activity plan to help them improve their health. As needed, they will make spinal adjustments and often offer heat therapy and other solutions to help relieve tensions in the body.

The Benefits

Chiropractic care during pregnancy can benefit the woman by not only helping open up her pelvis area, but also by encouraging her to look at her current nutritional standards and begin feeding her and her baby better. Nutrition during pregnancy is obviously very important for the mom to remain healthy, but it’s also vital to the baby developing in the womb. Without adequate nutrition, babies are more likely to be born malnourished, premature, or with birth defects. However, if the mom follows the chiropractor’s advice and takes on a recommended nutritional program, the baby will be that much healthier and the mom will recover much sooner after giving birth.

Getting the right nutrition can also help mothers avoid morning sickness and other symptoms that often accompany pregnancy.

In addition to these things, Dr. Dee will also look at the mother’s current exercise and activity. If she is sedentary, the chiropractor will most likely recommend a mild activity plan to get her moving. This is because moving increases blood flow, which is essential during pregnancy. Exercise is also proven to release endorphins in the brain, or the “feel good” hormone, helping expectant mothers overcome mood swings and depression that sometimes accompany pregnancy.

After Birth Care

Once the mother successfully gives birth to her baby, Dr. Dee will likely recommend for her to continue coming in for both her and her newborn child. Chiropractic care that begins at (or before) birth and continues through the child’s developing years will help them grow into healthy young adults. The first few years are vital to a child’s development and overall health, and regular checkups will help keep them healthy and in-alignment.

Healing Hands Chiropractic will offer advice for mothers to aid in the nutrition and activity of their growing baby, and they will also help keep the mom on track with the right nutrition plan to aid in breastfeeding. As the child continues growing, chiropractic care will still be encouraged as the spine can easily become misaligned through the stressors a child will experience as they grow older.

Continued chiropractic care for both the mother and her baby will lead to a healthier child and a healthier relationship between the two. The on-going nutritional and activity advice the chiropractor gives can be vital in ensuring the child grows into a healthy young adult.

Ready to start your chiropractic care? Contact us today!

Middle Tennessee Bucket List

The secret is out. Nashville and middle Tennessee is the place to be. Hundreds of people are moving to Nashville and its surrounding areas each day. What is bringing them here? Economic opportunities, friendly people, an incredible music scene, championship level sports teams, and so much more. As the city continues to explode with growth, Healing Hands Chiropractic wanted to offer its readers a list of items that are “must-dos” in Middle Tennessee. Read on for our version of a middle Tennessee bucket list!

Must-Dos in Middle Tennessee

Soak up the skyline from E.S. Rose Park. While the infamous Love Circle also offers a great view of the Nashville Skyline, E.S. Rose park, near 12th South, offers a beautiful view and places you close to some amazing restaurants!

See a movie at Elmington Park. What screams summertime more than a movie in the park? Head on over to Elmington Park to feast on amazing food trucks and catch a great film.

Go to a Nashville Rollergirls game. Rollergirls are hardcore. Head on over to the fairgrounds to cheer on the Nashville Rollergirls. Feel free to take them a Healing Hands business card… they could probably use an adjustment.

Go to Smashville. There is no better sports environment in Nashville than a Predators game. Go down to Bridgestone Arena to cheer on the Nashville Predators hockey team. The fans, the team, and the atmosphere are indescribably amazing.

See a show at the Mother Church. There is no better concert venue in the world than the Ryman Auditorium. The end.

Eat at Loveless Cafe. The biscuits and preserves are world famous. Every single bite of food is worth the wait. Don’t miss it.

Go to CMA Festival. Whether you are a country music fan or not, CMA Festival has something for everyone. This week boasts incredible concerts from the best names in country music, surprise guests for fans, and so much more!

Visit the Nashville Zoo. The zoo has recently undergone extensive renovations, making it more amazing than ever. Head on down to see animals ranging from monkeys and macaws, to rhinos and giraffes!

Cheer on the Sounds. The Nashville Sounds are the city’s minor league baseball team. Their new(ish) ballpark is absolutely incredible. Visit First Tennessee Park to cheer on the Sounds, eat some Cracker Jacks, and enjoy America’s game.

Go to a full moon pickin’ party. Edwin Warner Park hosts full moon pickin’ parties full of picnics and musicians and fun for the whole family! Don’t miss it.

Visit the Parthenon. Did you know that Nashville has a little bit of ancient Greece in its city limits? Head down to Centennial Park to visit Nashville’s replica of the Parthenon, including a full size statue of Athena!

Visit the state capitol. The Tennessee State capitol is the only one in the country where a former U.S. President is buried on the grounds. Who is it? James K. Polk. The capitol also has rotating exhibits at its museum.

Tackle Lower Broad. Broadway is a famous tourist (and local) destination for weekend plans. Check out the city’s infamous honkey tonks, latest restaurants, and more.

Visit the Frist. The Frist is Nashville’s incredible art museum located downtown. With incredible exhibits that rotate throughout the year, it is a must see for art lovers. The museum also has an entire floor dedicated to children! Kids can come and create their own movies, paint, make bookmarks, and participate in many other incredible art projects on their own special floor.

Become a festival go-er. Nashville has plenty of amazing festivals that are not to be missed. The Tomato Arts Festival, the Hot Chicken Festival, the Renaissance Festival, and more!

Visit Olive and Sinclair. Do you love chocolate? Just $5 gets you a tour of the chocolate factory, including more free samples than you can handle.

Visit Cheekwood. Cheekwood has beautiful botanical gardens and larger than life exhibits that everyone will enjoy. Head down on a beautiful day to let the kids run around while soaking up the beauty this place has to offer.

Healing Hands Chiropractic

Healing Hands Chiropractic, located in Murfreesboro, TN, is proud to be in the middle Tennessee area! As the area continues to boom and expand, Dr. Dee and her staff are excited to educate and help more people with chiropractic care.

Contact Healing Hands Chiropractic today to get started with your chiropractic journey. The benefits of chiropractic are endless! Contact us today for more information.615.203.3505

Top Benefits of Gelatin

Many people may be surprised to hear that Gelatin is one of the healthiest things one can consume. It has multiple health benefits and should certainly be a part of everyone’s diet plan. Read on for some of the reasons why gelatin is so essential to overall health and well-being, along with some ways it can be incorporated into anyone’s diet.

Quality Counts

Quality is hugely important when choosing a gelatin product to incorporate into a person’s diet. Jell-o may be a sweet treat, but it will not provide any of the following benefits. The gelatin product may come flavored, but this kind will be purchased in the health food section.

Store-bought broths have very little gelatin and usually have a bunch of other ingredients that take away from the gelatin’s benefits. The best way to consume gelatin is for a person to make their own bone broth, then they can either drink the homemade broth by itself or use it in making a great vegetable soup.

The gelatin bought at supermarkets has no health benefits. Gelatin intended for consumption in an attempt to reap the things listed above needs to be from 100% grass-fed animals. There are a few different brands that offer gelatin like this that will be suitable for consumption for health purposes. Perfect Supplements is one such brand, but there are others available.

  1. Gelatin supports healthy skin and promotes the growth of hair and nails! Anyone suffering from minor skin issues (dryness, redness, itchiness), brittle hair, brittle nails, dehydrated nails, etc. should also consider taking a healthy dose of gelatin on a regular basis.
  2. Gelatin provides an easily assimiliable source of collagen to support the elasticity of skin. This makes and keeps skin feeling and looking younger, softer, and healthier.
  3. Gelatin also supports the mobility of bones and joints, and can help people recover faster from joint injuries. Many athletes rely on regular doses of gelatin to stay active and get back to being active after minor injuries.
  4. Gelatin can actually help aid in digestion! People who suffer from occasional, minor digestive issues like gas, bloating, or heartburn should consider adding gelatin into their diet. It can help improve and maintain overall digestive health and keep everything working smoothly.
  5. Gelatin also helps heal the gut, making it essential for anyone who suffers from leaky gut. Gelatin will help repair the lining in a person’s gut to restore their overall health.
  6. Gelatin provides 18 total amino acids, making it a great source! It’s an ideal way to take in a wide range of amino acids since it’s easy to consume and offers such a variety. The amino acid glycine contained in gelatin also helps fight inflammation. The amino acid glycine not only fights inflammation, it also helps promote better sleep habits. So, regularly restless sleepers should certainly consider incorporating a healthy dose of gelatin into their regular meal plan.
  7. Gelatin is also widely used by athletes and gym-goers alike because it helps people recover from exercise faster. As an easily digested protein, it gets needed nutrients to the muscles in no time.
  8. Gelatin also helps calms and soothes nerves and anxiety, which makes it a must-try for anyone who is suffering from butterflies in their stomach or even slightly more serious cases of anxiousness. This also due to the essential amino acid glycine.
  9. Gelatin can help stop bleeding from both internal and external wounds.

These reasons are all perfect motivators for incorporating more gelatin into a person’s diet, but one of the primary reason so many women consume gelatin is that it offers amazing benefits for the skin in addition to everything else. Countless women have ditched their collagen supplements in exchange for a healthy dose of gelatin each day because, in addition to gelatin being a good source of collagen, it also offers a multitude of other pros—and it can be eaten in the form of delicious soup.

Eating More Gelatin

Consuming more gelatin on a regular basis will get old quick if the only way to take it in is through soup and straight bone broth. Luckily there are some other ways a person can add it to their diet. Gelatin power (of high quality) can be purchased and added to a variety of different foods. Here are some ideas of how to do just that:

  • Add gelatin to smoothies and shakes
  • Add gelatin to tea of coffee
  • Sprinkle some into soups and stews
  • Add some to sauces and gravy

Gelatin can be made essential to any person’s health, no matter their age. For families looking to add gelatin into more meals that the kids will enjoy, top-shelf gelatin can be used to make all their favorite sweet treats and desserts. Kids will also benefit from better sleep and improved overall health just like adults, and they won’t even know they’re doing something good for their health when their sitting down to a delicious treat at the end of the day.

Best of all, there are no known ill effects from mixing gelatin into foods compared to drinking gelatin rich bone broth directly. While certain cooking processes could effect the amount of gelatin in the final product, consuming any amount of high-quality gelatin will give some benefits to the taker, and when sustained overtime, they will surely notice a difference in the overall health of their hair, nails, and skin.

Healing Hands Chiropractic and Health

At Healing Hands Chiropractic, located in Murfreesboro, TN, whole body health is our focus. Dr. Dee and her incredible staff want patients to live their best life possible. This is why nutrition and chiropractic go hand in hand. To start your wellness journey with Healing Hands Chiropractic, contact us today!

chiropractor for athlete injury

Chiropractic for Neck Pain Relief

There are multiple types of neck pain, and chiropractic care is a common solution for many patients. At Healing Hands Chiropractic, treatment plans are customized for each patient, but focus on re-aligning the spine and helping improve the patient’s overall wellness. Here are some of the aspects that go into treating neck pain through chiropractic care from Healing Hands Chiropractic.

chiropractor for athlete injury

Types of Neck Pain

Here are some of the types of neck pain that chiropractic care can help to relieve:

  • Cervical spinal injuries
  • Cervical intervertebral disc injuries that do not require surgery
  • Facet join sprain
  • Degenerative join syndrome of the neck
  • Whiplash

These types of neck pain can all be treated through chiropractic care, without surgery or medications. These two aspects are what make chiropractic care one of the most popular options when patients suffer any type of pain. It’s a drug-free, hands-on approach that often leads to timely results and lasting relief—if the patient follows the treatment plan.

The Treatment Plan & Patient-Driven Care

Part of most every treatment plan is patient-driven care, which includes nutritional and dietary recommendations by Dr. Dee at Healing Hands Chiropractic, along with lifestyle counseling. While manipulation will be a part of the treatment plan to help physically re-align the patient’s body, the patient-driven portion significantly contributes to the patient’s quick and lasting recovery and pain relief.

The treatment plan will be customized to each patient, depending on their type of neck pain and medical history. Before the treatment plan is created, the chiropractor will examine the patient and diagnose them. When a patient goes to a chiropractor with neck pain, other regions will be examined as well, such as the cervical, thoracic, and lumbar (parts of the spine) because they may also be affected if the patient is suffering pain in their neck area.

Dr. Dee will examine range of motion and the primary areas of pain to help facilitate treatment. Once she has determined the causes and sources of the pain, she will draw up the treatment plan and discuss with the patient about what needs to be done on their end.

Most importantly, before Dr. Dee makes a treatment plan or does any manipulation, she will use the patient’s medical history and their examination to rule out any possible neck injuries that would require surgery to remedy.

Types of Manipulation

Healing Hands Chiropractic uses multiple hands-on techniques to relieve patients of pain.

Manual manipulation involves high-velocity movements that help re-align joints and increase range of motion while lowering nerve irritability. On the other hand, mobilization is a low-velocity movement that works to stretch out muscles and joints to increase range of motion and movement.

Dr. Dee will likely use a combination of methods to treat neck pain, such as spinal manipulation, manual therapy, and nutritional counseling. Here are some examples of manipulations that might be used in the treatment of a patient’s neck pain:

  • Instrument-assisted manipulation: Using a hand-held instrument, the chiropractor will apply force without thrusting into the spine.
  • Flexion-distraction technique: This is a gentle spinal manipulation using the chiropractor’s hands in a pumping motion focused on the intervertebral disc.
  • Specific spinal manipulation: This method helps restore the movement of joints using gentle thrusts to the region.

Manual therapies may also be used to help relieve neck pain, such as therapeutic massage, trigger point therapy, manual joint stretching, resistance techniques, and instrument-assisted soft tissue therapy. Ultrasound and inferential electrical stimulation may also be used to help assist in reliving neck pain.

Treatment Expectation

At Healing Hands Chiropractic, Dr. Dee will draw up a custom treatment plan for each patient, which likely involves a combination of manipulation techniques, lifestyle counseling, and nutritional recommendations. The treatment plan will also take into account the patient’s current health status, previous medical history, and mobility goals. This information will be used to set goals for the treatment plan, giving both the patient and chiropractor end goals and milestones to focus on and work towards during treatment.

Depending on the type and severity of neck pain, it can take anywhere from one or two manipulations to on-going care for a patient to receive relief. However, even if one or two manipulations give the patient relief, it may not be lasting if the underlying cause remains. That is why Dr. Dee offers counseling in other aspects which, if followed by the patient, will lead to overall wellness and lasting health.

If a patient leaves out the patient-driven portion of their treatment plan—such as exercise, improving nutrition, etc.—treatment will take significantly longer and will likely not give complete relief. Since chiropractic care focuses on helping the patient’s whole body health and not just relieving one particular ailment, the treatment plan will involve various aspects of the patient’s life, from their daily activities to on-going nutrition and exercise goals. Following this advice, and all other advice given by the chiropractor, is the only way a patient can expect to achieve on-going relief and other benefits.

Healing Hands Chiropractic Can Help

If you are experiencing neck pain, contact Healing Hands Chiropractic today! There is no need to live with your pain any longer. Trust Dr. Dee and contact her today at 615.203.3505!

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An Introduction to Chiropractic

Are you curious about chiropractic care? Not sure exactly what a chiropractor does? Want more information on how chiropractic can enhance your life? You’ve come to the right places! Read on for more information from Healing Hands Chiropractic, located in Murfreesboro, Tennessee, on a basic introduction to chiropractic care!

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What is a chiropractor?

A chiropractor is a trained doctor who specializes in correcting spinal misalignments known as vertebral subluxations. Dr. Dee, at Healing Hands Chiropractic, is an expert in the chiropractic field! She specializes in correcting these subluxations that prevent the nervous system from functioning as it should. These subluxations can also cause inflammation throughout the body, as well as a slew of other issues ranging from headaches to asthma, back pain to neck pain, and everything in between!

Chiropractors specialize in safe, natural, and effective treatment options for their patients. Through chiropractic adjustments, Dr. Dee corrects these subluxations in her patients’ bodies. Correcting these subluxations helps the body harness its innate ability to heal itself.

Chiropractic adjustments also help reduce inflammation and restore movement and function throughout the body. According to the American Chiropractic Association, “the benefits of chiropractic care extend to general health issues, since our body structure affects our overall function.”

What education is required for a chiropractor?

A chiropractor’s formal education focuses on teaching practitioners how to find and identify and correct a patient’s spinal misalignments. Chiropractors are taught specific adjustment techniques. There is also a heavy emphasis in teaching chiropractors more about the body and its innate ability to heal itself.

According to the American Chiropractic Association, “Educational and licensing requirements for doctors of chiropractic are among the most stringent of any health care professions.”

Doctors of chiropractic, like Dr. Dee at Healing Hands Chiropractic in Murfreesboro, TN, must complete four years of doctoral graduate school in order to qualify for exams that they must then pass before becoming a licensed doctor of chiropractic. A four year degree with a medical emphasis must be complete before enrolling in the doctoral graduate school.

Doctors of chiropractic complete approximately 4,620 hours of graduate class course time, lab work, and clinical hours. Doctors of chiropractic also must successfully complete a minimum of a one-year clinical based program that allows them to work with patients in a treatment setting. After all of this education, training, and hard work, DCs then must pass exams to obtain their license. Doctors or chiropractic also must complete ongoing educational training each year in order to keep their license current!

What are the benefits of chiropractic care?

Chiropractic care has incredible benefits for the body and mind! Why? Because the central nervous system, located in the spine, controls every single cell in the human body. When a spine is free of subluxations and interference, the CNS is free to function at its best. This means the entire body can function at its best!

Patients come in to Healing Hands Chiropractic for a variety of reasons. Chiropractic care has been proven to treat an incredible number of symptoms and diseases, and the list continues to grow each day. Some issues that bring patients into Healing Hands Chiropractic include, but are not limited to:

  • back pain
  • neck pain
  • joint pain
  • migraines
  • headaches
  • asthma
  • seasonal allergies
  • colic
  • breastfeeding struggles
  • sciatica
  • pregnancy
  • athletic injuries
  • joint pain
  • high blood pressure
  • difficulty sleeping
  • whiplash
  • TMJ/TMJD
  • digestive issues
  • arthritis
  • and so much more

Chiropractic has been linked to helping all of these ailments because of its incredible ability to reduce inflammation throughout the body. Inflammation has been proven to be a root cause of many debilitating diseases! Let chiropractic care help you naturally treat your symptoms at their source.

Many patients enter our clinic to see Dr. Dee feeling hopeless and at the end of their rope. They struggle with symptoms of headaches, back pain, and so much more. Many have tried over the counter and prescription medications to treat their ailments, but the symptoms continue to return. This is because over the counter and prescription medications do not treat ailments at their source. They treat the symptoms! Chiropractic care finds the root cause of the symptoms and addresses and corrects it.

You can trust Dr. Dee and Healing Hands Chiropractic to identify the source of your pain and ailments. She will then help develop a treatment plan in order to help you get back to feeling your best!

Healing Hands Chiropractic 

Dr. Dee and her amazing staff at Healing Hands Chiropractic are Murfreesboro, TN’s premier chiropractic team. Located at 151 Heritage Park Drive, Suite 401, Dr. Dee and her staff are in a great location for all residents of Murfreesboro and surrounding Middle Tennessee areas.

The staff at Healing Hands Chiropractic is highly qualified in treating patients and providing them with the best chiropractic care around. You can trust Dr. Dee with all of your chiropractic needs!

As a graduate of Palmer College of Chiropractic, Dr. Dee received an incredible chiropractic education. Her love of chiropractic began at a young age and continued throughout her collegiate career as a spring board diver at the University of Northern Iowa. Dr. Dee incorporates her love of life into every aspect of her practice.

At Healing Hands Chiropractic, our goal is to help patients live their best life possible. We firmly believe chiropractic is a key part of this! Chiropractic helps patients and their body’s function at their best. If you have questions about chiropractic care and how it can benefit your life, or if you are ready to schedule your appointment with Dr. Dee at Healing Hands Chiropractic, contact us today! We look forward to walking with you on your journey for wellness! 615-203-3505

 

10 Stretches for Lower Back Pain Relief

We have been surrounded by many factors that cause tension and pain to our lower back. These factors, like prolonged sitting in the office, long period of sitting in front of the computer, and lack of proper exercise result to lower back pain, poor posture, and reduced strength of our body. As a result, these can sometimes hinder you to do the activities you wish to do.

With chiropractic, relieving the acute or chronic pain of your lower back becomes easier and manageable. With proper discipline and willingness, you can spend an hour a day to perform these exercises designed to reduce the lower back pain and give you comfort.

Chiropractic treatment is also accompanied by these exercises. You can also seek for a doctor’s consultation to ensure these steps are safe for you to do. Contact Dr. Dee at Healing Hands Chiropractic today for your consultation and appointment!

Before doing the following recommended exercises, make sure you wear comfortable clothes. You have the option to choose an exercise that will not bring your body into discomfort feeling. It is also recommended to hold the stretching position for about 20 to 30 seconds so your muscles and joints become loose.

10 Stretches for Lower Back Pain Relief

  1. Pelvic Lift

Lay flat on your back while bending your knees with your feet flat on the floor. Move your feet closer to your buttocks while you keep both of your knees together. Tighten your muscles on the lower abdomen to ensure your lower back flattens against the floor. Raise your hips slowly off the floor and stay in the same position for about 20 seconds. Repeat the same steps 4 to 6 times.

  1. Posterior Pelvic Tilt

Bend your knees while lying on your back on the floor. Tighten your abdominal muscles to flatten your back and slightly bend your pelvis up. Stay in this position for up to 20 seconds and repeat the same steps.

  1. Knee to Chest

Bend your knees while lying on your back on the floor. Flatten your feet on the floor. As you bring one of your knees to your chest, make sure to keep your other foot flat on the floor. You can also try to straighten your other leg if you feel more comfortable on your lower back.

Keep the lower back on the floor while holding for 25 to 30 seconds. Repeat the same steps with the other leg. Do the same steps alternately for about 2 to 4 times.

  1. Piriformis Strech/Glute

Lay on your back on the floor. Cross your right ankle over your left knee. As you pull your knee towards you, grip the thigh of the left leg while lifting your foot. Pull your knee towards you to stretch your lower back even more.

Stay in this position for about 20 to 30 seconds. Repeat the same steps on the other leg.

  1. Supine Hip Flexor

Lay on your back on your bed. Bend your right knee while hanging your left leg. Stay in this position about 20 to 30 seconds. Repeat the steps with your opposite leg.

  1. Hamstring Floor Stretch

Lay on your back on the floor. Interlock the fingers of both of your hands under the hamstring of your right leg. Ensure to keep your leg straight while slowly lifting it up until you feel the tension. Hold on the same position for about 20 to 30 seconds. Repeat the steps with your left leg.

A hamstring floor stretch exercise is commonly done to tighten the hamstrings to limit the flexion of the pelvis located in the hip joints. This allows you to move your back greater than necessary to increase the stretch.

  1. Modified Cobra

Lie your body with your face down. Bend your elbows while putting your hands flat on the floor. Slowly press your hands down on the floor to raise your upper body and your head. Keep your pelvis flat while you extend your arms. Stay in this position for about 20 seconds. Repeat the same steps for about 4 to 5 times.

  1. Full Back Stretch

Take hold of a desk in front of you. Bend your right knee forward facing the desk. Your upper body should achieve the 90 degrees angle to your bended knees. Your left leg should be slightly bent at your knees.

Grip the desk and use both your legs to pull yourself back slightly until you feel the muscles in your entire back stretching wide and flat. Hold this position for about 20 to 30 seconds. Repeat the steps for about 2 to 4 times.

  1. Lumbar Rotation with Flexed Knees

Lay flat on your back while closing both of your knees together. Bend your legs at an angle of 90 degrees. Keep your feet flat on the floor. Slowly perform a rotation using both of your knees going in the same direction towards the floor. While performing this, ensure to keep your back and feet flat on the floor.

Do this step until you feel the tension and hold to this position for about 20 to 30 seconds. Return to the starting position and repeat the step on the opposite side.

  1. Abdominal Strengthening Exercise

Lay flat on your back on the floor. Bend both of your knees together while keeping your feet flat on the floor. You can cross both of your arms over the chest or you can also place your hands behind your head to support both your neck and head. Keep your spine flat on the floor. Raise your shoulders off the floor by tightening your abdominal muscles.

Slowly raise your shoulders up until you feel the tightening of your abdominal muscles. Relax your abdominal muscles while returning your shoulders to the floor. Repeat the same steps 30 to 50 times.

These exercises primarily promote stretching exercises designed for the lower back. It is essential to follow the recommended period of doing the exercise and the times you need to repeat them. Making these simple activities as part of your routine will keep you away from the discomfort brought by lower back pain.

Ways to Stay Cool and Prevent Heat Stroke

The heat in Tennessee is hot enough during the summer months to cause serious health problems such as heat stroke. Knowing this, it’s very important to make sure you take precautions to avoid getting too hot and suffering from heat stroke. Having this problem with heat stroke is something that many people experience too regularly. Exposing yourself to it too often can give you serious problems. Healing Hands Chiropractic, located in Murfreesboro, TN wants to make sure that our patients are taking care of themselves in all aspects of life. Read on for our tips on how to stay cool and beat the heat these last few weeks of summer!

Ways to Prevent Heat Stroke

Stay hydrated

This seems like of the most obvious methods to stay cool and help stop heat stroke. Unfortunately, it’s very surprising how easy it is for people to forget to drink enough water when out in the heat. Normally people are out because they’re doing something and they often don’t think about how much water they’ve had in that day. Drinking a normal amount of water won’t do a good enough job of preventing heat stroke.If you’re exposed to a great deal of heat then you need to drink a great deal of water to deal with this.

Get to shade or an air conditioned space

Another very simple tip that people often don’t consider is limiting your sun exposure. Many people don’t realize how close they are to getting heat stroke and feeling the effects of the sun. Taking a break from the direct sunlight periodically is the best way to let your body adjust back to normal and cool off. Don’t spend more than an hour in direct sunlight in overly hot places without then spending 5 or 10 minutes in the shade cooling off. If you don’t do this then your body will almost certainly overheat.

Damp sheets or a cloth

Cooling your inside will take care of itself but it has to be complemented by attempting to cool of the surface of your skin. Using a damp cloth or sheets that have been soaked in cold water is an effective way to keep the heat of your skin down. It also helps keep you feeling cool and comfortable. Combine this with being close to a fan and get the air circulating around you. This is a great way to really leave you feeling far cooler and more relaxed, despite having spent a lot of time out there in the heat.

Cold showers or baths

If you have been out in the sun for a while and need to cool down completely, taking a cold shower is a great way to do so! You’ll feel refreshed and completely reset your temperature. This will clean the sweat off your skin and help it open up, allowing you to cool down naturally. It will also get you into the cool, compared to the heat of being outside. Using water helps accelerate the process of cooling off. This is a great way to keep your temperature down and prevent heat stroke.

Try to avoid alcohol

Drinking alcohol in the searing sun may be very tempting and refreshing, but it can cause serious problems within your body. This may leave you vulnerable to heat stroke or other feelings of extreme heat and exhaustion. Drinking alcohol interferes with your body’s ability to control its internal temperature. If you are spending a lot of time in the sun then this can cause you a huge problem. Limiting the amount of alcohol you drink and combining it with a lot of water is the best way to stay refreshed. It also helps eliminate some of the risk of overheating.

Dress relaxed

Some ways to stay cool involve external factors that you are completely in control of. One of the simplest is to simply dress in the most relaxed manner possible, preferably using loose fitting clothes made of very light materials. This will vastly help your body to stay cool in the high pressure climate and allow it to use its natural remedies for being too hot. Wearing clothes which restrict the body physically often restrict its ability to naturally cool itself off and you are therefore far more likely to overheat and end up with heat stroke.

Sunscreen

Having burns on your skin means that your body won’t be able to cool itself as efficiently and you are therefore far more likely to be uncomfortable in the heat. Using hats and sunglasses to protect against burn is also a great addition. This will help protect some of the most vulnerable areas from burning quickly. However using a strong sunscreen is the most efficient way of working on protecting the skin from damage. Reapply sunscreen every hour or two in order to keep it constantly protecting the skin, even more often if you go swimming or your skin gets wet in any other way.

 

 

Healing Hands Chiropractic Cares About Your Health

At Healing Hands Chiropractic, located in Murfreesboro, TN, Dr. Dee and her staff care deeply about their patients. We believe that chiropractic care is about far more than just treating the spine. It is encouraging patients to live a healthy lifestyle both inside our walls and beyond.

We want our patients to be out and active in the community, enjoying the last few weeks of summer days. We also want to make sure our patients take care of themselves and do everything possible to stay healthy! Use the above tips to help keep you and yours safe from heat stroke in the season of fall soccer, fall ball, and more.

We look forward to seeing you and yours at Healing Hands Chiropractic soon!

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35 Things to Do This Summer in Middle TN

Most of middle Tennessee school’s find themselves dismissing students for the summer this upcoming week! What does that mean? It’s time for some summer fun! Here’s our ultimate list of summer fun ideas for you and yours this summer vacation. Keep this post handy for anytime someone dares to utter the words, “I’m bored!”

The Ultimate List of Summer Fun for Middle Tennessee

1. Float around in the water and cool off at Wave Country (Nashville)

2. Head on over to Jellystone Park (Nashville)

3. Splash in the fountains at Bicentennial Mall (Nashville)

4. Splash and swim in the lake at Laguardo Recreation Area (Gallatin)

5. Ride the slides and make memories at Nashville Shores (Hermitage)

6. Splash away at Ava’s Splash Pad in Charlie Daniels Park (Mt. Juliet)

7. Find adventure at Cummins Falls State Park (Cookeville)

8. Enjoy the wading pool and playground at Don Fox Community Park (Lebanon)

9. Enjoy the lake and rent at boat from Elm Hill Marina (Old Hickory)

10. Enjoy the water at Kirkpatrick Sprayground (Nashville)

11. Take a dip at Bryant Grove in Long Hunter State Park (Hermitage)

12. Enjoy some putt putt and bumper boats at Cedar Creek Sports Center (Mt. Juliet)

13. Learn to canoe or kayak with Metro Parks (Nashville)

14. Float and relax at Old Hickory Beach (Old Hickory)

15. Enjoy the beach at Cedar Creek Recreation Area (Old Hickory)

16. Cool off at Watkin’s Sprayground (Nashville)

17. Enjoy Lost Creek Falls (Spencer)

18. Ride the water slides at Boro Beach (Murfreesboro)

19. Take a Foggy Bottom Canoe Trip on the Harpeth River (Kingston Springs)

20. Swim and relax in the pool at Cedars of Lebanon State Park (Lebanon)

21. Slip down the slide at Municipal Park Pool (Gallatin)

22. Take a swim in some of the free indoor swimming pools Metro Parks offers (Nashville)

23. Catch some fish at Avondale Recreation Area (Hendersonville)

24. Explore and play at Centennial Park (Nashville)

25. Feed the ducks at Memorial Park (Hendersonville)

26. Climb the dragons at Dragon Park (Nashville)

27. Play hopscotch and picnic at Crockett Park (Nashville)

28. Hike and take in the wildlife at Radnor Lake State Park (Nashville)

29. Play on one of the many playgrounds at Cedar Hill Park (Madison)

30. Take a tour of the Hatcher Family Dairy (College Grove)

31. Build and learn at one of Home Depot’s Kids’ Building Workshops (Middle Tennessee)

32. Explore the many beautiful gardens at Cheekwood (Nashville)

33. Take a pony ride and slide down the slides at Lucky Ladd Farms (Eagleville)

34. Enjoy the Nashville skyline while splashing at Cumberland Splash Park

35. Hit some balls and drive some go karts at Go USA Fun Park (Murfreesboro)

 Other Fun Things To Do This Summer

If that list doesn’t wear you or your kids out sufficiently, give this list a read for ways to be active and pass the time this summer!

  • Catch fireflies
  • Do a walking tour of your city
  • Pick strawberries
  • Go stargazing at night
  • Set up a lemonade stand in your neighborhood
  • Blow bubbles
  • Make your own popsicles
  • Wash your car
  • Pick wildflowers
  • Take a road trip
  • Ride your bike
  • Visit your relatives
  • Host a summer BBQ for your neighbors
  • Play mini golf
  • Go camping
  • Fly a kite
  • Visit the library
  • Listen to a podcast
  • Take a walk
  • Learn how to juggle
  • Pack a picnic for an adventure
  • Go fishing
  • Visit a free museum
  • Jump rope
  • Take photographs of nature
  • Go to the zoo
  • Read a book
  • Go to a drive-in movie
  • Play soccer
  • Learn to skip rocks
  • Have a yard sale
  • Go to a baseball game
  • Set up a hammock and relax
  • Plan your next vacation
  • Pick up trash in your community
  • Try sculpting or pottery
  • Do some gardening
  • Have a water balloon fight
  • Have a water gun fight
  • Take your dog for a walk
  • Mow the grass
  • Plant some trees
  • Volunteer at a local organization
  • Play in the sprinkler
  • Make tie-dyed shirts
  • Play disc golf
  • Go water skiing
  • Go to a movie
  • Paint outdoor landscapes
  • Find fun shapes in the clouds
  • Play capture the flag with friends
  • Catch butterflies
  • Go antiquing
  • Go camping with friends
  • Watch fireworks
  • Go on a scavenger hunt
  • Play flashlight tag
  • Press flowers to make bookmarks
  • Dance in the rain
  • Go to a local farmers market
  • Clean out your garage

Healing Hands Chiropractic Wants You to Have Your Best Summer Ever

Healing Hands Chiropractic, located in Murfreesboro, Tennessee is about far more than managing back and neck pain. Dr. Dee and her skilled and loving staff wants to help each patient live their best life possible. This means encouraging them to get up and get moving this summer, coaching them in nutritional choices, and helping with their chiropractic needs.

At Healing Hands Chiropractic, each patient is treated like family. We love hearing what adventures our patients are taking on this summer, and all the fun they have planned with their friends and family. If you are headed out to do something fun that we’ve missed on our list, post it in the comments below! We’d love to give our readers as many ideas as possible for summer fun.

For all of your chiropractic needs, contact Dr. Dee today at 615-203-3505. You can also fill out our contact form online via this link. Whether you’re suffering from back pain, neck pain, sleep troubles, sports injuries, low energy levels, chiropractic can help. Benefits of chiropractic care include, but are not limited to:

  • Better sleep
  • Increased energy
  • Back pain relief
  • Improved focus
  • Neck pain relief
  • Faster recovery times
  • Improved sports performance
  • Better moods

Get these amazing benefits for yourself today by contacting Healing Hands Chiropractic!

Healing Hands Chiropractic proudly serves Murfreesboro, Smyrna, Nolensville, Bell Buckle, and all other areas of Middle Tennessee! Come see the best chiropractor in Murfreesboro at Healing Hands Chiropractic!

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10 Ways to Spring Clean Your Health

Now that it’s officially Spring, it’s time for some spring cleaning. While most are dusting rugs, cleaning windows, and scrubbing baseboards, we’d argue that it’s time to spring clean your health.

Winter is a hard time for many. The darker days, the holiday parties, the cold weather… all of these tend to negatively affect our health. Portion sizes get out of control, gyms see memberships decline, and freezing temperatures keep everyone indoors and in front of a screen.

Spring is a great time for new life and hope, and this spring, we wanted to offer our patients 10 ways to spring clean your health! It’s time to embrace the new season, improve your health, and start fresh. Today!

Here are 10 ways to spring clean your health this year:

1. Spring Clean Your Thoughts. 

We are hit with thousands of thoughts and messages each day. They come at us from all directions. Your kid may wake you up begging for ice water. Your favorite radio show may remind you about some concert tickets that are about to go on sale. Your boss may call for a last minute meeting. Whatever they may be, life’s daily hassles can often get us into a negative mindset.

So how can you clean up your thoughts this spring? Find the joy in the ordinary tasks of each day. When you’re sick of washing dishes, focus on the fact that you have fresh, clean, running water in your home. When you have to stay late at work, be thankful that you are employed!

And don’t forget to incorporate some time just for you into your week. Schedule a manicure, hit the golf course, grab lunch with a friend. All of these changes will help shift your attitude and brighten your day.

2. Soak Up Some Sun.

Vitamin D levels usually dip in the winter because of lack of sun exposure. Unfortunately, low vitamin D levels have been linked to depression, osteoporosis, cardiovascular disease, and cancer. Our body can make vitamin D when our skin is exposed to the sun, but we also need to consume it in our diets.

Foods such as salmon, dairy products and dietary supplements can help boost our vitamin D levels. With spring and its warmer weather, be sure to work in some sunshine to boost your vitamin D levels as well. It will not only increase your vitamin D levels, but will boost your mood as well! Don’t forget the sunscreen!

3. Clean Out Your Pantry.

Has your pantry become a glorified closet or catch all? What items do you have lying around in there that you bought for a recipe you never made? It’s time to scan your pantry and collect food items you can donate, and toss the rest. If it’s been there for months untouched, it’s time to let it go.

Next, take stock of what you have left. Is it full of healthy, convenient options? Or is it loaded with junk? Take this opportunity to reinvent your pantry and load it up with wholesome, good-for-you food that fuels your body.

4. Add Color To Your Diet.

One of the easiest ways to freshen up your diet this spring is to aim for adding some color to your plate. Fruits and veggies are packed with nutrients and color! Embrace the changing of the seasons with fresh, seasonal, local produce.

Adding these items to your plate will have you feeling and looking better in no time!

5. Spice Up Your Workouts. 

If the winter months put a damper on your workout routine, it’s time to get back in the saddle. Ditch the elliptical and head outside for a hike. Get off the stationary bike and hop on a real one outdoors.

Activities that make you breathe harder actually help oxygenate your blood, boost your mood, clean out arteries, and strengthen your heart. Time to get back in the fitness groove and improve your health this spring!

6. Eat With A Purpose.

Is your diet full of sugars, sodiums, and fats from additives? While each of these food elements certainly have their place in a well-rounded diet, if you aren’t paying attention, they can creep in just about everywhere.

When your body tells you that it’s hungry, it is telling you that it needs nutrients, not just calories. Make sure that you are eating whole foods that will properly fuel your body.

Cut out those sugary drinks, add more fruits and veggies, and fuel the machine!

7. Get Rid of Clutter.

Take a look around your house. Clear out any clutter you have by separating it into a donate pile and a trash pile. Donate the clothes and helpful household items to charity. Clear kitchen cabinets of junk food. Get rid of knick knacks that your aunt Myrtle gave you for Christmas that you don’t care about.

Clearing out clutter helps clear your mind, and makes your home a more relaxing environment!

8. Get Plenty of Rest.

Getting adequate sleep not only helps your mood, but it is essential for your health. Sleep helps our bodies reset! Try and get 8 hours of sleep each night in order to reap the best benefits.

Set your nighttime routine and stick to it. Turn off the screens and give your mind time to wind down before your head hits the pillow, and enjoy all the benefits that a great night’s sleep can give for your health.

9. Strengthen Valuable Relationships.

Having strong relationships is incredibly important to overall health. Great relationships keep us motivated and accountable. They provide us with a safe place to take our fears and worries. They give us a place to share our joys and laughs.

Take the opportunity this spring to focus on strengthening the good relationships you have in your life, and releasing the bad ones. Surround yourself with people who love and support you.

10. Schedule Those Appointments.

When was your last adjustment? How’s your nervous system working? Incorporate self-care into your spring cleaning routine this year.

Chiropractic care not only helps boost energy and your immune system, but it helps the body as a whole work more efficiently!

Call our office today to schedule your appointment! 615-203-3505

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6 Lower Back Stretches to Reduce Pain

Did you know that nearly 80 percent of adults experience persistent lower back pain at some point in their lives? At any given point in time, nearly 31 million Americans suffer from lower back pain. In fact, lower back pain is the number one leading cause of disability worldwide, according to the American Chiropractic Association.

All of this leads to millions of people looking for ways to relieve lower back pain. Unfortunately, many will turn to over the counter medications, prescription medications, or surgery. These methods only address the symptoms, not the source of pain itself. The good news? Chiropractic care addresses lower back pain at its source!

At Healing Hands Chiropractic, Dr. Dee and her staff will conduct a thorough examination to identifying what is causing lower back pain. By identifying the source of the pain, they can come up with a safe, natural, and effective way to not only treat the pain, but prevent it from returning! No medications, no surgery, and no recovery time.

Lower Back Pain Symptoms

Symptoms of lower back pain include, but are not limited to:

  • Difficulty moving throughout the day
  • Pain that moves around to the groin, buttocks, or upper thighs
  • Dull and achy pain
  • Muscle spasms
  • Local muscle soreness
  • Difficulty finding a comfortable position to sit, stand, or sleep

Risk Factors of Lower Back Pain

Lower back pain can be dull and mild, or sharp and severe, depending on what is causing it, how long it’s been ignored, and the person’s overall health. According to the University of Maryland Medical Center, there are several risk factors for lower back pain:

  • Family history of back pain
  • Smoking or tobacco use
  • Being overweight or obese
  • Anxiety or depression
  • Living a sedentary lifestyle
  • Poor posture
  • Poor form when exercise
  • Overuse of the back muscles
  • Being female
  • Being middle-aged or an older adult

Dr. Dee will identify the source of your lower back pain to create an appropriate action plan for you. Once you have decided upon a course of action together, your treatment can begin! Through spinal adjustments, Dr. Dee can remove vertebral subluxations in the spine, which are often the underlying cause for back pain. You’ll leave our office feeling better in no time!

6 Stretches To Reduce Lower Back Pain

In between chiropractic visits, we often recommend patients perform certain exercises to keep back pain away. The following 6 stretches are excellent in treating muscle soreness that is often associated with lower back pain:

1. Knee to Chest. This stretch is excellent for aligning your pelvis while stretching the lower back and glute muscles. To complete this stretch, lie flat on your back and point your toes towards the ceiling. Next, slowly bend your right knee and pull the right leg toward your chest. Wrap your arms around the right thigh, knee, or shin — whichever is possible for you. Hold this stretch for 20 seconds and then slowly release and return to the starting position. Repeat three times per leg.

2. Lying Knee Twist. This movement does a great job of stretching the back muscles and ab muscles. Start by lying down on your back, with your legs straight out in front of you. Next, bend  your right knee up and cross it over the left side of your body. Hold this position for twenty seconds so that you feel a gentle stretch along your back and glute muscles. Slowly rotate back to your starting position and repeat on the opposite side. Repeat this stretch 3 times per side.

3. Yoga Cat/Cow. Start this stretch by getting down on all fours with your hands directly under your shoulders and your knees directly under your hips. Exhale and slowly arch your spine. Inhale, and tighten your core muscles and round your back, like a cat. Slowly alternate between these two movements, and hold each position for 5 to 10 seconds. Repeat 10 times.

4. Piriformis Seated Stretch. This stretch helps lengthen the piriformis muscle, located in the glute. Often, this muscle is one cause behind sciatic nerve pain. To perform this stretch, sit up straight and cross your left leg over your right leg, while placing your foot next to your thigh and tucking your right leg in toward your buttocks. Put your right arm on your leg and slowly ease into the stretch, maintaining good posture. Hold the pose for 20 seconds and then switch sides. Repeat three times per side.

5. Cobra Stretch. The cobra stretch helps stretch abdominal muscles and the lower back. Start this stretch by lying down on your stomach with your legs straight behind you. Place your arms shoulder width apart, with your forearms and palms flat on the ground. Slowly push your body upwards while straightening your arms. Keep your hips on the ground. Once you achieve a position that gently stretches your abs and lower back, hold for 10 seconds and slowly return to the starting position. Repeat this stretch 5 times.

6. Restful Pose. Also known as child’s pose, this pose helps relax your body overall. Get on the floor on your hands and knees with your knees slightly wider than hip width apart. Turn your feet in so that your toes touch, and push your hips backwards while bending your knees. Once you’re in a comfortable seated position, extend your arms forward and all your head to fall into a forward, relaxing position. Hold the pose for 20 seconds and slowly return to the starting position. Repeat three times.

Healing Hands Chiropractic Can Help Treat Your Lower Back Pain

Healing Hands Chiropractic, located in Murfreesboro, Tennessee, can help relieve your lower back pain! Our safe, natural, and effective chiropractic care will treat your lower back pain at its source.

Dr. Dee and her expertise will identify the source of your pain, and then will develop a treatment plan that will have you back to living your best life possible.

Do not accept back pain as a normal part of your life! You deserve better. Call our offices today to schedule your appointment! 615-203-3505. We look forward to hearing from you!