Heimann Chiropractic Clinic

Downers Grove Chiropractor



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.


  • (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.