Heimann Chiropractic Clinic

Downers Grove Chiropractor

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Blog

Chiropractic Mission Trip to the Philippines

After 50 hours with no sleep we were able to final get to a hotel room. We had flight delays do to high winds in Tokyo. This caused us to miss our connecting flight to the Philippines. We had to get a bus to another airport and go thru customs and eventually fly to Manila. Arriving at about 8 am Saturday. Getting breakfast, a tour and then a 4 plus hour van ride to Dagupan. Sleep was welcomed. Sunday we went to Pangasinan Bible Mission at MBC for church service. Later we visited with Pastor Castro and Carme!a and their family. I got started on adjusting that evening. I treated ten people, three had shoulder problems. They had great relief instancely. They were amazed with what Chiropractic can do!.But it is not just Chiropractic, it is God working through my hands allowing me to heal them. Over and over they thanked and praised how I was able to help them. This is how Chiropractic can help people. This is true Chiropractic. Tomorrow officially starts our medical mission. We estimate 50 to 60 people will come to get their blood pressure checked, as well as other symptoms and then they get their first Chiropractic adjustments. While they are waiting they are introduced to the gospel and who Jesus is. Much more to follow.

Dr. Heimann from the Philippines

5 Best things to do to for Wellness

1. Get GOOD SLEEP- it is important to have uninterrupted sleep.

  • REM type sleep is necessary to allow the body to recover and repair. (this is when our bodies produce human growth hormone)
  • Need to have good supportive mattress as well as a proper supporting neck pillow.( I personally like the Sleep Number Bed.)

2. Exercise for:

  • Toning muscles
  • Developing muscles strength to support back and neck posture
  • Management of stress
  • Weight management and weight loss

3. Eating right:

  • Avoid package or processed foods
  • Limit Fast Food
  • Eat fresh foods first
  • Vegetables and fruits are very important
  • Proper management of fats, proteins and carbohydrates

4. Drink water ½ your weight in ounces and pay attention to your Bowel Movements, to be regular means having a BM after each meal. Not just once per day!

5. Utilize Chiropractic for wellness:  

  • Not just for pain or a condition
  • Chiropractic adjustments affects energy levels and immune system by removing interference and stimulating the nervous system. 

Best exercises for lower back

Do Sit-Ups - off an exercise ball (sitting on the ball perform a sit-up keeping your feet flat on the floor, also incorporate the obliques by bending to the opposite side) Start out with a modest number of reps and continue to increase.

  • Buttock Dips - off an exercise ball ( lay upper back on ball and dip your buttocks toward the floor and then return to neutral position) Start out with a modest number of reps and continue to increase.

  • Planking – there and many from basic positions on forearms (push-up position) to modified push-up positions ( arms far apart, hands close together, side position one hand one foot touching ground.

  • Up dog down dog - which is where you curve your spine gently rounding spine or arching your back.

  • Basic Knee to Chest stretching for hold times of 5-10 seconds (5-10 reps or more as back tension relieves)

  • Modified Knee to Chest bring knee to opposite side of chest exhaling as you bring the knee closer to you chest. You should feel a mid stretching type discomfort at the top of the buttock area on the same side of the knee that you are stretching. Progressively that feeling should decrease. ( 5-10 second hold time for 5-10 reps)

  • Warm up stretching before exercise is always helpful. The important thing is to be committed and be consistent with your exercise program. Our next blog will discuss wellness and how getting Adjustments and what you eat relate to getting and staying healthy.

TWO BEST EXERCISES FOR NECK PROBLEMS

  • (1) Stretching of the neck – going through the natural range of motion of the neck.
    - bending side to side
    - rotation turning of the neck (head) to the right and to the left
    - translating (like a chicken) the head forward and backwards not extending the head at an angle
  • (2) Progressive isometric contraction of neck muscles
    - do for the following ROM's - rotation, side bending and translating neck forward and backward
    -for side to side bending (lateral flexion) have your hand on the side of your head. Bend your head toward your ear about 10 degrees, hold that position, with your hand on your head resist movement of your head without allowing any additional movement or overpowering your neck muscles. Do this for about 5 seconds. Relax and now move your head an additional 15 degrees or to point of discomfort. Repeat the exercise. Do it 4-5 times and repeat with the other side and the other ROMs of the neck.