Let Us Not Forget…
This Memorial Day, while you’re outside grilling your pork chops, hamburgers, and hot dogs, take a moment to put down the spatula and the drink, and remember those who gave up their lives so you could enjoy the freedom to gather with your family and friends for this and every other such event throughout the year.
On the behalf of our staff and myself, we wish you the greatest of Memorial Day celebrations.
As a reminder, our office will be closed on Monday, May 26 in observance of this holiday. We will re-open on Tuesday, May 27, at 10:00 AM.
Gardening Ergonomics: Stay injury free this spring
Sprucing up the garden is a mentally therapeutic activity that can be tasking on the body physically. Proper ergonomics help prevent serious issues from occurring, so you do not miss out on the spring season! It is important to be organized, warm up, and utilize the right tools to maximize injury prevention.
GET ORGANIZED: Have everything ready before diving into the the flower beds. Make sure you have your tools organized and a plan to navigate through the gardens.
- Tool Organizer: Keep large tools organized in a tool stand, umbrella holder, or golf bag! This will keep tools from getting tangled or having to bend over to pick them up off the ground. Keep smaller tools in a bin with wheels to make it easier to roll them around the whole yard.
- Step stool: If you are planning to do work on plants that are larger and grow above your waist, use a step stool. Do not raise tools overhead. Try to keep all your work around waist height.
WARM UP: Be sure to prepare yourself for physical activity. Active stretches are the best way to mobilize joints!
- WINDMILLS: Extend your arms out to your sides. Rotate one arm clockwise and the other counterclockwise. This will encourage shoulder mobility, thoracic extension, and relieve tension through chest.
- SIDE LUNGES: Stand with your feet spread apart. Lean toward the right by bending the knee and straightening the left. Switch sides and repeat. This will increase hip mobility!
ERGONOMICS: Utilize tools that work best for you!
- Tools with longer handles make it easier to reach areas in the garden without putting stress on the back.
- Hand tools with a wider grip will decrease the tension in the hands to manage smaller, tedious tasks.
POSTURE: Make sure to move your body around properly to avoid excess strain and prevent injury.
- One Knee, One Foot: Bend one knee to relax on the ground and put the other foot in front of you, similar to a lunge position, keeping the back stabilized. Many people injure their back by bending over all day. Knee injuries also occur by kneeling on both knees for too long.
- Proper Lifting: Remember to bend at the knees and hips, utilizing your gluteal muscles for support. Keep your back neutral and braced. Do not lean forward excessively to avoid flexion injury to the low back.
Remember to always stay hydrated when being active! Be sure to let us know if you have any questions or concerns about your gardening posture. We are happy to share preventative advice and help you stay healthy and active!
Dr. Calabra Joins East End Chiropractic
We are pleased to announce the addition of a new doctor to our staff!
Lauren Calabra, DC, MS is a recent graduate of Logan University in St. Louis, MO, where she earned both a Doctorate of Chiropractic and a M.S. degree in Sports Science and Rehabilitation. Prior to her graduate school training, she earned her B.S. in Kinesiology at University of Illinois at Urbana Champaign.
Dr. Calabra’s specialty training will add an improved rehabilitative dimension to our clinic.
The overall theme of current musculoskeletal scientific research is that most musculoskeletal (muscular, bone, joint, and related nerve) problems respond best to a variety of treatment modalities, rather than just one.
Historically, there has been an unfortunate disconnect between chiropractors, who primarily use spine and joint manipulation (adjustive) techniques to treat dysfunctional joints in the spine and extremities, and practitioners who practice other physical rehabilitation modalities, including exercise therapy, neuromuscular re-education techniques, functional stability training, and myofascial release techniques.
Dr. Calabra is one of a very small number of practitioners who have undergone rigorous training in all of these treatment methods. At East End Chiropractic, our standard has been to prescribe only the treatment necessary to get the patient well (no more, no less), and find the appropriate referral for patients we cannot effectively treat in our office. With Dr. Calabra on our team, we offer a more comprehensive approach to treatment, and thus can exceed our previous standard, with less need to refer outside our clinic.
In addition to being a well-trained Chiropractic Physician, she is an accomplished athlete, primarily in the track and field sports. Dr. Calabra and her husband, Ben, reside in downtown Nashville with their dog, Remi.
April Showers Bring May Flowers!
Many of us will be seeing the “fruit” of our labor as new flowers and vegetables appear in our gardens. We might also feel the fruit of our labor in our bodies. Having back pain or joint pain can get in the way of enjoying this time of year. It may be that you are new to gardening or have had your green thumb for a while. Either way, it is important to take care of yourself so you can better care for your plants.
Before a day in the garden, try the following warm ups to help prepare your body for the work it’s about to do:
- While sitting, prop your heel on a stool or step. Keeping the knees straight, lean forward until you feel a stretch in the back of the thigh. Hold this position for 15 seconds. Repeat with the other leg.
- Stand up, balance yourself, and grab the front of your ankle from behind. Pull your heel towards you buttocks and hold for 15 seconds. Repeat with the other leg.
- While standing, weave your fingers together above your head with your palms up. Lean to one side for 10 seconds and then to the other. Repeat 3 times.
If you are already feeling the aches and pains of working outdoors, there are ways to alleviate discomfort. Apply an ice pack on the area of pain for the first 48 hours or apply a heat pack after 48 hours. Then consider scheduling an appointment with us!
We want you to feel your best this May so you can enjoy your garden and stop to smell the flowers.
