Back and Neck Care Class

Our next Spinal Health Care class is Wednesday November 16 at 6:15 P.M. This class is about 45 minutes in length, reviews what you can do to avoid back and neck problems, how to get better quicker, preventive measures, spinal function and physiology, exercises for a stronger back and neck, and a question and answer segment. This is free of charge, all are welcome, please call the office and let us know you will be attending!

Dr. Benjamin A. Caruso

Fairport Chiropractic

1157 Fairport Road

Fairport, NY 14450

Did You Know

· High heeled shoes increase the risk of arthritis in the knee

· Some form of arthritis or joint pain affects 40 million Americans

· By the time you are 70 years old, you will have digested about 40 tons of food.

· While your brain is only 3% of your body, it uses 20% of the oxygen your blood supplies.

Foam Roller

5 Health Benefits of Foam Roller Exercises

While there are many reasons to incorporate foam rolling into your fitness routine, let’s briefly look at 5.

1. Improved flexibility and increased joint range of motion
For years, stretching was the standard method to decrease muscle tightness and improve flexibility prior to either working out or performing a sport. Newer research, however, shows foam roller exercises before an activity can lead to an increase in flexibility. (2)

2. Better circulation
Because blood carries oxygen throughout the body, good circulation becomes crucial to overall health. Among other reasons, a decrease in our circulation can lead to a whole host of problems like numbness in our limbs, impaired cognitive ability (the ability to think clearly!) and a weak immune system. Myofascial release can help improve circulation by breaking up the tight areas where blood flow may become restricted.

3. Stress reduction
Foam roller exercises can help reduce stress post-workout. One study found myofascial release can lower cortisol, your stress hormone that you want to seriously dial down after a strenuous workout. (3)

4. Reduce exercise-related soreness
Whether you are an experienced athlete or a weekend warrior, you’ve probably experienced delayed onset muscle soreness (DOMS). (4) Simply put, DOMS is the pain and stiffness in your muscles that can typically set in anywhere from 24–48 hours after an intense workout. However, research finds foam rolling can substantially reduce the chances of that soreness creeping in so that you don’t spend the day after your first cycling class stuck on the couch wondering why your legs hate you so much. (5)

5. Prevent injury
Treating an injury becomes much easier when you avoid it in the first place. Oftentimes a consistent routine of proper stretching techniques combined with foam roller exercises can prevent many injuries associated with tightness and overuse, such as iliotibial band syndrome and other common running injuries. The iliotibial band runs from the top of the leg by your hip to just below your knee. It tends to be particularly susceptible to injury, especially in runners. One caveat: If not done properly, you can do more harm than good. (6) Rolling on an already inflamed area can actually increase inflammation, thereby giving you the exact opposite effect you are trying to achieve.

Dr. Benjamin A. Caruso

Fairport Chiropractic

1157 Fairport Road

Fairport, NY 14450

Chiropractic Improves Posture

Chiropractic Care Improves Posture

Poor posture negatively impacts the health and appearance of individuals
back and neck pain, poor circulation, shallow breathing, fatigue, muscle tension, headaches, premature aging of the spine and poor self image.

Chiropractic care, which includes spinal manipulative therapy of the thoracic spine or mid-back area, teamed with stretching and strengthening exercises improves overall posture including a condition known as postural kyphosis.

Thoracic kyphosis is an increase in the normal thoracic curvature of the spine. Postural kyphosis most commonly presents due to a number of factors, such as:

Sitting with slouched posture
Texting
Carrying heavy bags or backpacks
Watching television
Heavy manual work
Fashion trends – wearing high heels

Doctors of chiropractic (DCs) are primary care professionals for spinal health and well-being. Spinal manipulative therapy increases joint mobility and
has shown to improve muscle function, improve movement and flexibility by decreasing hypertonicity or tightness in the muscles and alter the tone of the muscle.

Halloween Safety Tips

Halloween Safety Tips

Swords, knives, and other costume accessories should be short, soft, and flexible.

Avoid trick-or-treating alone. Walk in groups or with a trusted adult.

Fasten reflective tape to costumes and bags to help drivers see you.

Examine all treats for choking hazards and tampering before eating them. Limit the amount of treats you eat.

Hold a flashlight while trick-or-treating to help you see and others see you. WALK and don’t run from house to house.

Always test make-up in a small area first. Remove it before bedtime to prevent possible skin and eye irritation.

Look both ways before crossing the street. Use crosswalks wherever possible.

Lower your risk for serious eye injury by not wearing decorative contact lenses.


Only walk on sidewalks whenever possible, or on the far edge of the road facing traffic to stay safe.

Wear well-fitting masks, costumes, and shoes to avoid blocked vision, trips, and falls.

Eat only factory-wrapped treats. Avoid eating homemade treats made by strangers.

Enter homes only if you’re with a trusted adult. Only visit well-lit houses. Never accept rides from strangers.

Never walk near lit candles or luminaries. Be sure to wear flame-resistant costumes.

Did You Know…

· Your fingernails grow about four times as fast as your toenails.

· Right now there are about 500 different species of bacteria living in your mouth.

· The average person loses 100 hairs every day.

Exercise

Exercise Essential For A Healthy Heart
Very few of our jobs today require vigorous exercise. We ride elevators, drive to work, use computers, and sit at home watching TV. Many of the activities we participate in require very little exercise. However, most of us are becoming more and more aware of how important exercise is to our cardiovascular system. A well designed and convenient program of exercise can help maintain a healthy heart and bring more energy into daily activities. Brisk and sustained exercise, especially interval type training contributes most to a healthy heart. It improves the efficiency of the heart and the amount of oxygen that the body can utilize in a given amount of time. To improve the efficiency of your heart and lungs, as well as to burn off extra calories, exercise must be brisk enough to raise the heart and breathing rate, sustained (performed at least 20 to 30 minutes without interruption), and regular (usually at least 3 or more times a week). Walking is an easy way to begin an exercise program because it does not require special facilities or equipment other than good, supportive shoes and a safe place to walk.

Did You Know…

· When you blink an eye, you move over 200 muscles.

· Green tea contains catechins, flavonoids which kill germs and help reduce the sulfur compounds that cause bad breath.

· You breathe in about 7 quarts of air a minute.