Dr. Jo-Anne Gentry | Chiropractor

Life Adjusted at Home [this page under construction]

Tips for Living an Independently Healthy Life

Heat and Ice

Using heat and ice simultaneously helps to reduce pain and inflammation due to muscle/ligament strain sprains, joint pain and tension, and radiating nerve pain. Make sure you wring out the hot wash cloth and place on bare skin. A gel ice pack with contour around your muscle or joint. Pressure can include a bean or rice bag, tensor bandage, or simply laying down in bed or in a chair. The best application of the hear and ice method is within the first 72 hours of muscle or joint pain.

INSTRUCTIONS: On the surface of your skin at the site of muscle or joint pain, place a hot wash cloth wrung out under hot tap water. At the same time, place the gel ice pack on top of the hot wash cloth. Apply PRESSURE for 10 minutes every hour for the first 72 hours or whenever you have symptoms.

Stretches

Daily stretching is a perfect habit to add to your healthy living routine. Ultimately, it's best to spend five minutes a day stretching. Ideally, you want to aim to hold the stretch on each side of your body for 30 seconds. You can start with 10 seconds if you want and work your way up from there. Here are two lists of stretches, one for the upper body and for the lower body. No pain, more gain. No pulsing or bouncing.

Upper Body Stretches

1. T-Spine Rotation: Place yourself into a low lunge next to a wall, front knee at 90 degrees. Place a yoga block between the outside of your front knee and the wall. Raise both arms to shoulder height in front of you, palms facing together. Slowly turn away from the wall, opening up your arms and twisting from the waist, until your arms are outstretched beside you while looking back at your hand. Repeat 5X. Switch sides.

2. Half Kneeling Spin & Flex: Place your bent knee on a softboard or towel. Have the other knee bent in front of you with foot flat on the floor. Using a strap in both hands overhead, tilt laterally from your waist towards the forward-knee side. Return upright. Now, twist from the waist towards the forward-knee side. Return to starting position. Repeat 5X. Switch sides.

3. Spider-Up-The-Wall: Press you right hip and front shoulder to the wall. Angle your body at 45 degrees away from the wall. Relax your shoulder. Place your right palm on the wall and crawl up the wall using your right thumb and fingers without tensing your shoulder. Crawl as high as possible without pain. Crawl down the wall in a similar manner. Repeat 3X. Switch sides.

4. Goal Post Arms: With your back against the wall, bend each elbow at 90 degrees so your fingers point forward. Without moving your elbow from 90 degrees, rotate one arm upward so the back of your hand touches the wall, and rotate one arm downward so your palm touches the wall. Switch slowly, repeat 10X.

5. TYI: With your back to the wall, stand with your palms facing out. Slowly bring your arms up to make a T shape, keeping your arms and back in contact with the wall. Continue to bring your arms up to make a Y shape, then an I shape, touching your thumbs overhead. Focus on keeping your shoulder blades flat against the wall (not allowing them to stick our or wing.) Repeat 10X.

6. Arm Circles: Stand next (perpendicular) to the wall, make big, slow circles with one arm. Get as close to the wall as you can. Repeat 10X in each direction. Switch sides. Repeat 10X in each direction (forward and backward). Maintain good posture throughout.

7. Drop Shoulder Stretch: Place a yoga block between the palms of your hands. Position yourself on your knees facing a couch or cushioned chair. Rest your elbows along the edge, bent at 90 degrees. Slowly move backwards until your head clears the edge of the couch or chair (if you can.) Let your chest sink towards the floor. Keep your spine straight. Don't bend your head down.