1. Piriformis Stretch
Lie on your back with arms outstretched. Bring the left knee to your chest and pull it from left to right using your right arm. Hold for 2 minutes and switch to the right knee. Stretch both sides 2x.
2. Iliopsoas Stretch
3. Quadratus Lumborum Stretch
4. Core Stability Exercises
5. Gluteus Medius Strenghening Exercise
The last exercise strengthens a muscle which is usually very weak on most people. Lying on your side, keep a slight bend in your knees. Open the knees up while keeping the feet together. Do this exercise 20 times and switch to the other side.
These exercises work great to stretch and strengthen muscles in the core and pelvis which can wreak havoc on many people. Jobs which require long hours of sitting or standing can cause muscles to tighten over time. Imbalances between muscle groups slowly cause more and more issues where tight muscles become tighter and weak muscles continue to weaken even more. Getting after these imbalances as quickly as possible can make a huge difference in reducing symptoms and greatly improving life and sleep quality. Remember to stay consistent with these exercises and know that its a marathon, not a race with any workout routine.
Hey Altoona WI Chiroelite is back!
After 6 months in Colorado Springs, Dr. Tom and ChiroElite Chiropractic are back in the Chippewa Valley. Dr Tom stayed busy spending each weekend climbing mountains, driving on 4x4 trails and camping in the backcountry of Colorful Colorado. He has hundreds of pictures and stories to share of all the adventures he went on while out West. It was a great experience and chapter for ChiroElite and now we're moving on to the next one. We've purchased 1219 10th St W in Altoona which contains a lovely living space upstairs and a large chiropractic clinic space on the lower level. This provides much more space for seeing patients and will also allow us to start taking X-rays to view patients spines from the inside. Call today to schedule your new patient consultation at 715.832.9725!
We traveled to The beautiful towns of Dubrovnik, Mostar and Medjugorie
These past two months have been and continue to be quite hectic. A month ago, I had spent just under two weeks in the Baltic countries of Croatia, Bosnia and Herzegovina. Ten years ago, I had gone to the same area with my family and a large group. This time was similar. I was with my parents and a group of 18 others, but thats where the similarities truly ended. Back then I was younger and we went everywhere together as a group. This latest time, we split up often and each day I had an opportunity to experience and see the sights with a different person or small group.
The majority of our time was spent in Medjugorie at our bed and breakfast style house. We ventured on foot all around town and up the nearby mountains. Day trips included a waterfall, Mostar and Dubrovnik. Dubrovnik is said to be the oldest city in Europe and it was by far the most amazing city I've ever been to. Here are some of the pictures from my trip. Enjoy!
Here's the no nonsense pricing structure that we have at ChiroElite. No need for insurance as we beat most insurance co-pays and deductibles.
A long while ago, a great warrior faced a situation which made it necessary for him to make a decision which insured his success on the battlefield. He was about to send his armies against a powerful foe, whose men outnumbered his own. He loaded his soldiers into boats, sailed to the enemy's country, unloaded soldiers and equipment, then gave the order to burn the ships that had carried them. Addressing his men before the first battle, he said, "You see the boats going up in smoke. That means that we cannot leave these shores alive unless we win! We now have no choice--we win--or we perish! They won.
-Taken from Think and Grow Rich by Napoleon Hill
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SPORTea® Review: My experience
I started drinking it halfway through my workday and let me say, this is one refreshing beverage. It has a light, smooth and semi-sweet flavor that they describe as "bold CitrusSweet with a zip." I felt no need to add sugar or honey as the drink was pleasant tasting by itself I'd say it took about 15 minutes or so to feel any kind of energetic effect. I noticed my mood soon changed for the better and I no longer was experiencing the fatigue I had before. This stuff really does have a pretty potent effect on your energy levels!
SPORTea® Review: Conclusion
Personally, I love this drink as a hot beverage as it warms you from the inside out without the dehydration of caffeinated black teas or coffee.
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The top Eau Claire chiropractor not in Eau Claire.
We're not exactly in Eau Claire, Wisconsin but we've been rated the best Eau Claire Chiropractor. The one and only Altoona WI chiropractic clinic.
Experience Great Health Through Chiropractic
We have cases of all kinds walk through our doors every day at ChiroElite Chiropractic. Patients come to achieve a higher level of wellness than what they're currently in. Whether it's relieving aches and pains that slow them down or gaining a performance edge over the competition, we work hard to provide the very best care. Try us out yourself and you'll see why we were voted the best.
One of the great perks of being a chiropractor is the constant patient interaction and interesting communication with a wide variety of individuals. Over the years I've learned quite a bit about watches both from patients and my own experience. Here's a list of some of the best made and reliable wristwatches for active people who just want their timepieces to keep on ticking.
Casio G-Shock - The Indestructible Digital Watch
Seiko SKX Series - The Beater Dive Watch
Luminox Navy Seal - The Special Forces Military Watch
Omega Speedmaster Professional - The Moonwatch
Rolex Explorer II - The Luxury Expedition Watch
ChiroElite's Blog for Chiropractic, Health and Fitness Info
Live at Your Best
Thomas R. Pellatt, DC
Chiropractor and Owner of ChiroElite Chiropractic + Rehab in Altoona, WI