Great brochure for young and old hockey players to keep you injury free! If you have any questions regarding these or any other stretches/exercises, don’t hesitate to contact your Vancouver Chiropractors Dr. Tyler Hunsberger and Dr. Jerry Wright.

Every morning when you look in the mirror, you see your teeth, your eyes, your hair and your skin. But what about the 24 vertebrae that make up your back and neck? You may not be able to see it or touch it easily, but that doesn’t mean you are immune to back pain or spine conditions. In fact, these conditions are so common that one in every three medical office visits is for back and neck concerns. Most of us don’t even realize how important our spine is to our daily health, at all stages of life.
Join the BC Chiropractic Association and Dr. Don Nixdorf every Thursday at 7pm on CheckTV as we embark on a journey down your spine.

Each week, Dr. Don features important health information about your spine including chronic pain, conditions, treatment and prevention in an effort to provide tools and resources for you to take control of your own health. After all, it’s your health, it’s your life!
www.bcchiro.com/bcca/your-spine-your-health/empowered_health.html

To All Our Patients

Merry Christmas and Happy Holidays from

Dr. Wright, Dr. Hunsberger, Melanie Gatzke, Valerie and Taylor.

Physical activity improves health and well-being. It reduces stress, strengthens the heart and lungs, increases energy levels, helps you maintain and achieve a healthy body weight and it improves your outlook on life.

Research shows that physical inactivity can cause premature death, chronic disease and disability. Health Canada encourages Canadians to integrate physical activity into their every day life; at home, at school, at work, at play and on the way … that’s active living!

For children, regular physical activity is essential for healthy growth and development. For adults, it allows daily tasks to be accomplished with greater ease and comfort and with less fatigue.

For seniors, weight-bearing physical activity reduces the rate of bone loss associated with osteoporosis. Regular physical activity also maintains strength, flexibility, balance, and coordination, and can help reduce the risk of falls.

Being physically active not only strengthens your body, it also makes you feel good about yourself.

What Can You Do?

Physical activity is something that everyone can do. You don’t need to run a marathon or spend hours at a gym. Look for simple ways to be physically active every day.

You could:

Take a walk once a day;
Take the stairs instead of the elevator;
Spend less time in front of the television or computer;
Play actively with your kids;
Walk, wheel or cycle for short trips; or
Find out about walking and cycling paths nearby and use them.

www.hc-sc.gc.ca

Here are some tips for saving your back over the holiday season…..

As the workload increases, so do repetitive actions like keyboarding and answering the phone. These routine tasks can add a level of physical stress to the emotional and mental stress of getting the job done. In fact, repetitive strain injuries have skyrocketed in the last two decades due to the increasing reliance on workplace technology. The good news is that a few simple changes to your office set-up can help make your job easier, safer and more efficient.

Keyboard-Position it above your lap. Ensure that you can type with your arms
relaxed, close to your body with elbows bent at 90 degrees and wrists level.

Computer Monitor- Position it directly in front of you. Keep it free of dirt and smudges in order to reduce glare. Allow the muscles in your eyes to relax by following the 20/20/20 rule: take a 20 second break every 20 minutes and focus on an object that is at least 20 feet away from you. Make sure to use proper corrective eyewear to avoid leaning or straining forward to see the computer screen.

Mouse- Some workers have a vice-like grip on the mouse. Try using a light grip to
avoid strain. When you move it around, use your elbow to guide it instead of your wrist.

Telephone- Use your hand to support the telephone against your ear and alternate sides regularly. Do not cradle the phone between your ear and your shoulder. If you are on the phone a lot, consider using a headset or speaker to reduce strain on your neck and arms.

Chair- Sit upright and all the way to the back. Place a support cushion or roll against
the arch of your back for lumbar spine support. Here are some tips to help you adjust your chair.
1. Stand in front of the chair and adjust the height so that the highest point of the seat is just below your kneecap.
2. Sit on the chair and make sure that your knees are bent at approximately a 100 degree angle when your feet are flat on the floor.
3. Adjust the backrest forwards and backwards as well as up and down until it fits the hollow in your lower back.
4. Sit upright with your arms hanging by your sides. Bend your elbows at about a right angle and adjust the armrest height until they barely touch the undersides of the elbows. Remove the armrest from the chair if the right level cannot be achieved or if the armrests, in their lowest adjustment, elevate your elbows even slightly.

Take a break. Try not to sit in any one position for a long period of time. Take a quick stretch break or change position every 3- to 45 minutes. For a quick and easy stretch, stand up and raise your arms above your head.

Dr Wright was a featured guest on the Dr Don Show on Am 650 radio last night. He discussed the rapid pain relief that can be achieved with laser treatment for sports injuries, whiplashes, soft tissue injuries and chronic conditions like osteoarthritis. Click on the link to view the pod cast of the show. Dr Wright was teamed with Meditechs laser expert to tell people how the laser worked and what kind of conditions it works best on. Jerry hopes to do more speaking on the laser and its benefits in the future.

Lack of sleep is no joke and getting a good night’s rest eludes
quite a few people. We spend about one-third of our lives
sleeping, so getting the most out of it is important.
While there might not be a lot you can do to prevent work related
stress or worries that keep you up in the night, a few
simple lifestyle and nutritional changes, can work wonders
when it comes to waking-up feeling refreshed.
For a good night’s rest follow suggestions below:
1. When choosing a mattress, look for one that is comfortably supportive. A mattress
should be flexible enough to adapt to your body’s shape, while providing firm support
for your spine. If you share a bed, choose a mattress that provides independent
support for each sleeper. Generally, your mattress should be replaced every 8 to 12
years to ensure the proper support and comfort.
2. Be selective when choosing a pillow. When lying on your side, your head, neck and
shoulders should remain level with your mid and lower spine. When lying on your
back, your head and neck should remain level with your upper back and spine. Avoid
pillows that are so thick or thin that they angle your head and neck away from your
body.
3. Your sleeping position is also an important factor in how you will feel when you
wake-up. It’s best to sleep on your back or side, not on your stomach. Lying on your
back or side allows your head, neck and spine to relax into their natural alignment.
This will help you avoid feeling stiff and wake-up feeling rejuvenated in the morning.
4. If you have low back pain and are sleeping on your back, place a pillow under your
knees to take some of the pressure off your back. If you sleep on your side, place a
pillow between your knees for added support.
Things to keep in mind
1. Limit your intake of caffeinated beverages such as coffee, colas and tea in the
evening. Caffeine is a stimulant and can make it difficult for you to fall asleep.
Similarly alcoholic beverages close to bedtime may make you feel sleepy, but can
disrupt your sleep pattern and cause a restless night.
3. A regular exercise program can also help you sleep more soundly at night.
Exercising in the mornings is best, but if you must exercise in the evenings, do so at
least two hours before bedtime. Any later, and your increased heart rate can interfere
with your sleep.
4. Try to go to bed at the same time everyday. This includes weekends! This will help
to keep your sleep cycle in a regular rhythm. Similarly, avoid naps during the day. If
you are especially tired, and feel as if you absolutely must nap, try to sleep for less
than 30 minutes and before 3:00 pm in the day.
5. Expose yourself to bright light/sunlight soon after you wake up. This will help to
regulate your body’s natural biological clock.
6. Try incorporating bedtime rituals such as listening to soft music or sipping a cup of
herbal tea. These cues will help let your body know when it’s time to prepare for
sleep.
7. Avoid looking at the clock if you happen to wake in the middle of the night. This
can cause added anxiety and keep you awake even longer.
8. If you can’t fall asleep after 30 minutes of trying, get out of bed and do something
boring in dim light until you become sleepy.

Your Vancouver Chiropractor Dr. Hunsberger wants to congratulate coach/patient Paul Cross in completing the Mt. Seymour Challenge Sunday Aug 7th. Paul got 3rd on the 12.2 km climb. Nice work Paul!