Dr. Steen's August Newsletter
Our August special… will surely make you and a friend feel special. Bring in a new patient on your next visit, and get both adjustments combined for only $80! If you have a friend or loved one who has been thinking about trying chiropractic, there has never been a better time.
Insurance changes are coming… effective August 1st, we are no longer an in-network provider with Anthem Blue Cross. Please check your out-of-network benefits, or ask the friendly receptionist to call Anthem for you. If you do not have out-of-network benefits, we are pleased to introduce our “out-of-network” pay at time of service discount price of $41. We are also expanding our $33 senior discount rate to include military service people.
McKenzie Method summary …for the cervical area (neck). Last month I reviewed this system of physical therapy for the low back. If you missed it, all past newsletters are archived on our website, www.activelifechiro.info. You can also call us and ask us to send you a copy. To review, in the 1960’s, a New Zealand physical therapist named Robin McKenzie developed this standardized approach for both the assessment and treatment of spinal problems. This system uses a specific protocol to evaluate the patient during sitting, standing or moving activities to evaluate what might be causing the difficulty. That information is then used to develop exercises that centralize and then alleviate the pain. This method should NOT be used if you have a spinal fracture, spine cancer or an infection in the spine.
The movements described below are done to ‘end range’ – the point at which you perceive that the movement is limited for any reason. The movement is repeated consecutively three times, each time going just a little further. Many of the neck movements can be done sitting in a chair. The following ideas have the potential to eliminate knots that form in the shoulders and upper back muscles.
Standing or sitting ‘with good posture’, head facing forward – tuck the chin in first as before – slowly turn the head to the right ‘to the end range’ hold 5 seconds – repeat 2 more times. Follow with a slow turn to the left 3 times.
Standing or sitting with ‘good posture’ head facing forward – tuck the chin in first (as if to give yourself a double chin) tilt the head to the right (ear to shoulder) to the ‘end range’ hold 5 seconds. Bring it back to center, repeat 2 more times. Follow with left head tilt to end range – 5 seconds – 3 times.
Sitting in the chair, lift one shoulder up and back – with chin tucked tilt ear to the shoulder, count to 5, relax. Repeat 3 times then do the other shoulder.
Sitting in the chair, lift one shoulder up and back – with chin tucked tilt ear to the shoulder, turn head to look up and away from that shoulder - count to 5, relax. Repeat 3 times, and then do the other shoulder.
Sitting in a chair, squeeze the shoulder blades together behind you. Tuck your chin as if to give yourself a double chin and look up a bit. Count to 5 slowly, relax (repeat 3 times)
Also, sitting in a chair, good posture, chin tucked as before, lift the chin up, tilt the head backwards (look up) – in that position, turn your head ½ inch to the left, then to the right. Each time you turn this small amount, try to move the head and neck even farther back. Again, repeat 10 times, 3 times a day.
Sit in a chair with a good back rest and place a ball behind the upper back. Lean back into the ball, now pull your elbows back. Count to 5, relax, and repeat 3 times.
Standing with your back against a wall – head/chin tucked (double chin move) put bent arms by your side also against the wall. Move them up and down slowly.
Now face the wall and put your hands on the wall by your shoulders, elbows out. Tuck your chin and slowly rotate your head left, then right, relax (repeat 3 times).
Lying on a long cylinder (like a foam roller) 6 inches in diameter with arms outstretched, let the elbows bend and let the shoulders fall back around the cylinder, relax on this a minute or so at a time.
While you are on the floor, another thing to try is the camel/cow, done on all fours in a crawling position.
Help us “Help the Needy”… on Saturday August 26th, from 9am until 1pm. Stop by for a chiropractic adjustment or meridian balancing (acu-stim) treatment in exchange for a donation in the amount of your choice. This month’s proceeds will benefit Help the Needy.
Insurance changes are coming… effective August 1st, we are no longer an in-network provider with Anthem Blue Cross. Please check your out-of-network benefits, or ask the friendly receptionist to call Anthem for you. If you do not have out-of-network benefits, we are pleased to introduce our “out-of-network” pay at time of service discount price of $41. We are also expanding our $33 senior discount rate to include military service people.
McKenzie Method summary …for the cervical area (neck). Last month I reviewed this system of physical therapy for the low back. If you missed it, all past newsletters are archived on our website, www.activelifechiro.info. You can also call us and ask us to send you a copy. To review, in the 1960’s, a New Zealand physical therapist named Robin McKenzie developed this standardized approach for both the assessment and treatment of spinal problems. This system uses a specific protocol to evaluate the patient during sitting, standing or moving activities to evaluate what might be causing the difficulty. That information is then used to develop exercises that centralize and then alleviate the pain. This method should NOT be used if you have a spinal fracture, spine cancer or an infection in the spine.
The movements described below are done to ‘end range’ – the point at which you perceive that the movement is limited for any reason. The movement is repeated consecutively three times, each time going just a little further. Many of the neck movements can be done sitting in a chair. The following ideas have the potential to eliminate knots that form in the shoulders and upper back muscles.
Standing or sitting ‘with good posture’, head facing forward – tuck the chin in first as before – slowly turn the head to the right ‘to the end range’ hold 5 seconds – repeat 2 more times. Follow with a slow turn to the left 3 times.
Standing or sitting with ‘good posture’ head facing forward – tuck the chin in first (as if to give yourself a double chin) tilt the head to the right (ear to shoulder) to the ‘end range’ hold 5 seconds. Bring it back to center, repeat 2 more times. Follow with left head tilt to end range – 5 seconds – 3 times.
Sitting in the chair, lift one shoulder up and back – with chin tucked tilt ear to the shoulder, count to 5, relax. Repeat 3 times then do the other shoulder.
Sitting in the chair, lift one shoulder up and back – with chin tucked tilt ear to the shoulder, turn head to look up and away from that shoulder - count to 5, relax. Repeat 3 times, and then do the other shoulder.
Sitting in a chair, squeeze the shoulder blades together behind you. Tuck your chin as if to give yourself a double chin and look up a bit. Count to 5 slowly, relax (repeat 3 times)
Also, sitting in a chair, good posture, chin tucked as before, lift the chin up, tilt the head backwards (look up) – in that position, turn your head ½ inch to the left, then to the right. Each time you turn this small amount, try to move the head and neck even farther back. Again, repeat 10 times, 3 times a day.
Sit in a chair with a good back rest and place a ball behind the upper back. Lean back into the ball, now pull your elbows back. Count to 5, relax, and repeat 3 times.
Standing with your back against a wall – head/chin tucked (double chin move) put bent arms by your side also against the wall. Move them up and down slowly.
Now face the wall and put your hands on the wall by your shoulders, elbows out. Tuck your chin and slowly rotate your head left, then right, relax (repeat 3 times).
Lying on a long cylinder (like a foam roller) 6 inches in diameter with arms outstretched, let the elbows bend and let the shoulders fall back around the cylinder, relax on this a minute or so at a time.
While you are on the floor, another thing to try is the camel/cow, done on all fours in a crawling position.
Help us “Help the Needy”… on Saturday August 26th, from 9am until 1pm. Stop by for a chiropractic adjustment or meridian balancing (acu-stim) treatment in exchange for a donation in the amount of your choice. This month’s proceeds will benefit Help the Needy.
