Winter is a perfect time to “hibernate”, right? Wrong! Don’t let the cold temperatures and shorter days be an excuse to become dormant. Sure, at times it is great to relax, take it easy, and enjoy being cozy. However, we challenge you to stay active during the winter months.
Roanoke has a plethora of opportunities to stay both mentally and physically active during the winter season. Here are a few of our favorites.

1. Escape Key is an escape game experience located in Salem. Escape rooms are very popular as they mentally challenge the players to figure out various puzzles in order to escape the room they are placed in. They offer a variety of themed rooms. They currently they have “The Night Before Christmas”, “The Hunter’s Cabin”, “The Magician’s Vanishing Act” and “The Curious Case of Professor Hugh Manitee”. These various offerings, which are changed periodically, keep the game exciting! The cost is $22 per person and is recommended for ages 12 and up.
2. River Rock Climbing is Roanoke’s premier climbing facility. But don’t let the name fool you, they offer much more than just indoor rock climbing: yoga, strength training and tai-ji classes are offered. They describe themselves as a kid-friendly gym, as kids are natural climbers. This is a great way to get all of that cooped up energy out when you start to feel cabin fever kicking in! The cost varies depending on the activity you choose and all ages are welcome.
3. Kids Square at Center in the Square, located in Downtown Roanoke, is the newly opened children’s museum within Center in the Square that has been extremely popular since it opened in August. Their mission of being a space where children can explore, play, and learn is evident throughout their many interactive exhibits including the town, forest, theatre, building zone, sensory cove, dig pit, and classroom play areas. This museum is geared towards children 10 and under and admission is $8.00/person (ages 1+), and ages 1 and under are free.
4. Launching Pad Trampoline Park & Family Fun Center is Salem and Roanoke’s first and only trampoline park! Launching Pad is the place to get your jump on. There are no age limits, kids and adults alike are encouraged to come and enjoy! If you get a little worn out from jumping, they also have a snack bar to refuel, along with an arcade, launch tower and bumper cars.. This place has a little something for everyone! Pricing varies depending on the activity and how long you plan on jumping but ranges from $7-$16.
5. Roanoke Pinball Museum is a nostalgic adventure for the kid at heart, or new experience for the younger generation. Located within The Center in the Square, the Pinball Museum is a small space with a ton of fun. The Museum charges a daily rate for unlimited play – no quarters needed! They have over 50 machines in play, ranging in years from 1932-2016, and are rotating in new ones regularly. You are bound to find a classic favorite or discover a new one. Prices are $12.40 for ages 9+; $6.78 for ages 6-8; and ages 0-5 are free!

Don’t let the winter doldrums keep you from getting out of the house. Go out and enjoy the many wonderful things that Roanoke has to offer! The true spirit of life is evident during the holiday season – it is meant to be embraced and enjoyed. When you feel good, you are inspired to do just that.
Chiropractic care helps keep you feeling your very best so you can enjoy each day. Contact us to setup an appointment and we will keep you feeling good throughout the winter and beyond.

By day she is playing with children, working with families, and bettering our local community as an in-home social worker. By night, she is pulling trucks, between 10,000 and 15,000 pounds, at the local gym preparing to compete for a national title. Meet Shanice Hairston.
Shanice recently won a Strong Man Open Division League Competition, hosted in Charlottesville, Virginia. As a result of this major win, she is headed to Las Vegas to compete as a strongwoman in the Strongman Corporation North American National Championships on November 10th and 11th.
An accomplishment this incredible didn’t happen overnight. Shanice has been a lifetime athlete. While attending college at Virginia Tech she was a division one shot put and discus thrower for three years. After college, she was ready to find something else that would satisfy her athletic craving. For a time, she participated in cross fit training but found it to be too demanding on her joints. It was around that time that she became a Tuck Chiropractic patient at our Christiansburg Clinic.
There wasn’t one single thing that caused Shanice to experience debilitating neck and back pain, it was an issue that built up and emerged over time. This is something that is more common than people realize. All the years of different throwing positions and pushing her body to the max physically had gradually caused damage. Shanice recalled, “My head and neck were literally crooked. Once I started going consistently, it fixed itself.”
After moving to Roanoke, someone she knew mentioned power lifting and Shanice’s interest was piqued—her background in throwing created a connection and familiarity that drew her in. Around this same time, Shanice transferred to a more convenient Tuck Clinic location and began seeing Dr. Skinner in our Roanoke Clinic.
Are you wondering why someone would find competing in a Strongman competition enjoyable? Shanice really appreciates the functional aspects of Strong Man style workouts. This means that rather than only striving to lift heavy weights, she must also match heavy weights with movement.
Picture this situation described by Shanice:
There is a lead that goes from your back to the front of the truck. You put on a harness and the harness goes around your chest. You have to get low like a lineman—you have to lean your body weight into it as if you are trying to dive into the ground. Once the truck gets rolling you need to have quick feet and drive your knees up to pull it. We had to pull it 50 feet. It was a slight downhill followed by an uphill. There is also a car at the other end attached to a rope, so you can pull with your arms too. Everything is hurting–your arms and your legs. It’s hard to breath under that amount of load.
With such a grueling competition, Shanice knows it is critical she stays on top of her overall wellness. Her advice for anyone, regardless of his or her level of athleticism, is straight to the point:
I think people overcomplicate the staying well piece. Good sleep goes a good way. Letting your body rest and recover. Definitely making sure I’m eating right and taking supplements if I need it. I see Dr. Skinner regularly—before and after competitions.
When asked about what it feels like to be such an accomplished athlete, Shanice can’t help but reflect on those who have supported her and encouraged her forward. She said, “The strength in this community is like a family. I couldn’t do it without them motivating me.” Shanice also shared that Dr. Skinner is a huge supporter, beyond the physical relief and treatment he provides. She said, “For me, it is having an extra support as far as physically helping my body stay well. Mentally and emotionally he checks in too.”
We are honored that Dr. Skinner and the staff at our Roanoke Clinic are able to serve Shanice and help her optimize her physical condition for training and competition. We are thankful to be part of the team backing her, cheering her on, and supporting her as she competes nationally.
Be part of her journey as she trains for the national championships by following her on Instagram @thenames_shina and Shanice Hairston on Facebook.

Parking further away at the store, using the stairs, or getting a gym membership…We’ve all heard the common fitness tips. Unfortunately, simply buying a gym membership or parking farther away at the store once a week doesn’t mean your physical activity is truly improving. Evidence by the American Heart Association tells us that becoming more active can lower your blood pressure, enhance your immune system, decrease the risk of disease, and build overall strength. Our team at Tuck Chiropractic Clinic understand that becoming active doesn’t happen overnight, it takes small, cumulative steps. With a priority in overall wellness, Tuck Chiropractic Clinic has created a list of five small ways for you to become more active:

• Put An Extra Pep In Your Step. We see it all the time: the neighbor walking the dog, parents walking with children on bicycles, or older gentlemen going for an evening walk. Walking is something we do daily, so why not add a scheduled walk in your daily routine? Just as we have a morning coffee or water the flowers, create a set time to go on a walk. Frequent walking better influences healthy triglyceride levels, as compared to a single vigorous workout paired with excessive sitting the remainder of the day. Spread out the activity across your day, in bite-sized pieces that will add up to wellness success.

• Dance It Out. For some, typical exercise classes or hitting the gym just doesn’t sound that fun and as a result, they don’t do it. There are a number of fun-focused options, many of which incorporate dancing, which adds an upbeat aspect to strength training and aerobic exercise. Working out doesn’t feel like “work” when you are able to thoroughly enjoy the experience. In addition to the excessive amount of fun you’ll have, these classes often offer low-impact options, creating less impact on joints and the back.

• Keep It Simple. Increased activity doesn’t have to come from expensive equipment or memberships, it can be as simple as a yoga ball or stretching band. Just recently, our doctors reviewed the Fit & Me Balance Board, an inexpensive, portable tool that uses balance to strengthen your core and back. Many times accessibility keeps us from exercising or keeping active. Keep small exercise tools on hand, for on-the-go activity that can make the most out of short breaks in your day!

• Be Part Of A Team. Whether you’re very active or less active, certain exercises can be intimidating. Group exercise, whether it is a class at the gym or a pickup game at the local park, have a track record of benefits. Often, those seeking to become more active are fearful of trying something new on their own. Group exercises provide a support system and an accountability system for those times where you’ve lost your motivation and are ready to throw in the towel.

• Don’t Overdo It.  If you have previously suffered from an injury or are unsure if a certain exercise set is right for you, always check with a medical professional. Make sure your body is functioning at full capacity before adding on additional activity. As Dr. Jen Rathmann states, “You function at 100% when all parts or systems of your body are working at 100%. When you function as close to 100% as possible that is when you feel great and in turn you live great!”

Live better, feel better. Use these five small steps to become more active and discover the difference it can make. If you’re unsure of your ability or the best starting place for your unique health circumstances, contact our team at Tuck Chiropractic Clinic to see what you can do, today!

How can you improve balance and strengthen your back?

How can you improve balance and strengthen your back?

Chiropractic adjustments support better balance, as they ensure the body is in proper alignment. This is a great starting point but to strengthen the core and back other exercises should be completed.
One great way to accomplish this is with balance board exercise. We recently got to try out the Fit&Me Balance Board as a solution to enhancing balance. Fit&Me is a circular, wooden balance board with anti-slip pads at its base designed for balance training for people of all ages. The balance board is portable and lightweight, it’s easy to use on-the-go or store at home. It also can be used with multiple exercises targeting different areas of the body.
Users of the Fit&Me Balance Board detail personal accounts of success made up of recovering patients, users with chronic back issues, training athletes, and seniors looking to maintain a healthy lifestyle. Balance boards not only enhances balance and promote strength, but increase confidence, as well.
In the case of the broken ankle, what was the root of the issue? The problem was not that the ankle was broken, but that the body lacked the strength and balance to prevent the fall or break. The body needs to be conditioned and strengthened for occurrences such as a bad fall. With established balance through strong core muscles, the body could prevent injury.
Balance impacts everyday life in big ways. Imagine reaching for an item in the grocery store and losing your balance. The top shelf doesn’t have to be so intimidating, though, with proper balance exercise. We believe you deserve to live a healthier and pain-free life, So, jump in and take the next step, quite literally. Ask your Tuck Chiropractic Clinic doctor about how you can improve your balance, strengthen your core, and better your back.
 

Dr. Matthis had a lot of fun giving the Fit & Me Balance Board a try!

Spring is officially here! It’s time to start thinking about how getting active can help you attain your goals of overall health and wellness. With temperatures warming up and the days getting longer, one great way to become more active is to get outside and enjoy nature by going on a local hike. Just like the importance of chiropractic treatments as part of an overall wellness plan, regular activity should be part of your routine.
Even if you start out small, with a walk around the block or a quick stroll around your local park, a little activity goes a long way. Pretty soon, you’ll be ready to hit the trails and experience the natural beauty our area provides.
The great thing about hiking is that you probably already have everything you need to get started. Before you head out, make sure to bring a friend, tell someone where you’re going, and pack some water and a snack. After that, just choose where to go and get out there!
Here are some great nearby hikes to get you started:
Near Roanoke, Virginia: Carvins Cove
Carvins Cove is located on 12,700 acres just minutes from Downtown Roanoke. The 600-acre reservoir serves as a major water source for the city of Roanoke. The surrounding area boasts over 50 miles of trails, all of them open to hiking and many open to mountain biking as well.
While many of the trails at Carvins Cove weave through the woods and near the water, the best views are from the Appalachian Trail that runs on the ridge above the reservoir. 14 miles of the Appalachian Trail wraps around Carvins Cove, offering great views and scenic overlooks such as Hay Rock.
The Bennett Springs parking lot offers the best access to the trail network but can be crowded during peak season. The Timberview parking lot is another great option when the park is busy. No matter where you choose to start, Carvins Cove offers something for everyone.
Near Galax, Virginia: New River Trail State Park
Thanks to Southwest Virginia’s mining heritage and historical railroad infrastructure, several “rail trails” exist throughout the area. These trails follow old railroad beds, creating trails with normally easy grades and beginner-friendly conditions.
One of the best examples of these rail trails is New River Trail. This 57-mile long trail winds through Carroll, Grayson, Pulaski and Wythe counties. 39 miles of this trail borders the New River and stretches through the city of Galax.
With so much trail to choose from, it’s best to choose a starting point and do an out-and-back hike to start with. Popular destinations along the trail include Shot Tower and Cliffview overlook. The trail is also open to mountain biking and horseback rides, which makes this an accessible and ideal trail for all kinds of outdoors adventures.
Near Bedford, Virginia: Peaks of Otter
The Peaks of Otter, located near Bedford, Virginia, are two separate peaks–Flat Top and Sharp Top mountains. If combined, this 9.8-mile hike is the most challenging on this list. If you’re up for the challenge, these two summits offer a good challenge and breathtaking views of the Blue Ridge mountains.
If you’re looking for an easier hike, the hike to Sharp Top is only 3.6 miles long. Starting at the Peaks of Otter visitor center, the well-traveled trail leads you to 360-degree views of the surround mountains, with the Piedmont Region to the East and the Alleghany mountains to the West.
While you’re in the area, take advantage of the Blue Ridge Parkway’s scenic and historic roadways and accessible overlooks.
Near Blacksburg, Virginia: Bald Knob
Some hikes have it all. Bald Knob is definitely one of those hikes. Located on Salt Pond Mountain near Mountain Lake Resort in Giles County, Virginia, Bald Knob offers an easy one-mile hike to an amazing view of the surrounding mountains.
Starting from a gravel parking lot off of Mountain Lake Road, this short winds quickly towards a westward-facing overlook that makes it perfect for a sunset hike. Thanks to the relatively high elevation of the summit (4365’), the area is usually 10-15 degrees colder than the rest of Giles County, making this a great hike Summertime hike.
If you’re looking to extend this hike, there is an extensive trail network maintained by the resort as well as Appalachian Trail access at Wind Rock farther down the road.
Near Goldsboro, North Carolina: Hemlock Bluffs Nature Preserve Cary, NC
Not all hikes have to be grueling trips to the mountains. Strolls around town, in local parks, and through natural areas contributes to an overall wellness plan in a great way. Whether you’re just starting to get outside, need a quiet afternoon away, or are just looking for a little exercise, the parks near our new Goldsboro, North Carolina location offer many possibilities.
Herman Park, just minutes from our office in Goldsboro offers walking paths, tennis courts, and meetings areas in the heart of town. Goldsboro also offers an extensive greenway network that runs through the heart of town. It’s a great time of year to get out and explore the area!
Eastern North Carolina offers many options. Nearby, Hemlock Bluffs in Cary, North Carolina, offers 140 acres of walking pathways, meandering streams, and native wildlife. With the weather warming up, this is a great area to get outside and stretch your legs for the first time this Spring.
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No matter where you decide to go, hiking is a great start towards your goal of overall wellness. There are countless other trails in the area, from easy walking paths to rugged hiking options. A local hike is a great way to get outside, experience the season, and continue on your path to overall health and wellness.
 

According to researchers at the University of Texas at Austin, it’s important to limit the amount of time spent sitting every day, regardless of how much exercise you get.

Exercise Resistance?

For the study, researchers at the University of Texas at Austin required seven healthy, young, male volunteers to wear monitors and engage in four active days followed by four sedentary days. On the active days, the participants walked as often as possible, logging more than 17,000 daily steps, and sat for roughly eight hours each day. On sedentary days, they sat for approximately 14 hours.
On the morning of the fourth day, they ran for an hour and then ate a high-fat, sugary breakfast. When the men were regularly active and ran, their bodies experienced a healthful reduction of triglycerides after breakfast, but when they sat for extended periods of time, running did not bring down the levels of triglycerides in their blood.
Based upon these observations, the researchers concluded that too much sitting might actually render a body “exercise resistant.” Inactivity seems to alter the physiology of the human body in ways that prevent exercise from improving the metabolism of fat, essentially blocking some of the normal, positive impacts of exercise. The researchers said the study underscores the importance of limiting sitting time, even among people who get some exercise.
A more general research review, published in the Annals of Internal Medicine, found that sitting more than eight hours or so a day increases the risk of cancer, diabetes, heart disease, and death.

The Importance of Activity

Exercise has long been linked to better health, helping maintain healthy blood pressure and weight levels, and reducing the risk of diabetes, heart disease, osteoporosis, and other maladies. Active people are more likely to weigh less, be nonsmokers, and even be more educated (although it’s hard to ascertain which came first in these correlations).
And what about pain levels?
According to a Harvard Medical School report, the most common causes of joint pain are osteoarthritis, old injuries, repetitive or overly forceful movements, posture problems, aging, and inactivity. Being less active and limiting movement can weaken muscles and make joint problems worse, adversely affecting posture and causing pain to spike.
But the right type and amount of activity can reduce joint pain, strengthen muscles, restore flexibility, and allow for more pain-free movement and fewer limitations.
The message is clear: Getting up and moving is very important to your health. If you’re experiencing pain due to excessive sitting, or would like to learn more about how lack of activity can affect your health, contact Tuck Chiropractic Clinic to schedule an appointment.
Image by: ammentorp/123rf.

It’s that time of year again; time to find the perfect gifts for those special people in your life. Admittedly, at times it can be hard to figure out exactly what they might want or need, so allow us to help. There are all kinds of amazing, interesting, and useful fitness products on the market, some of which you have likely never heard of. Here are six unique ideas for ways you can show the love this holiday season—in a way that supports wellness.

1) Here’s a great gift for those who are not only fitness minded but also minimalists. You could treat to this set of fully adjustable dumbbells. Power Block dumbbells have a nested design that utilizes a pin system to increase or decrease weight as needed. The end result is a compact set of dumbbells that are convenient to store but offer a range of weight options. Power Block dumbbells range from weight increments of three to 125 pounds, depending on the set you purchase. This is sleek, functional, and will promote fitness at home

 

2) When the temperatures drop many people flock to indoor exercise activities in an effort to avoid the cold. However, for those that continue to brave the frigid temperatures, you could buy them ear warmers that double as earphones. This is a very cool and practical gift for those that love to stay pumped up by workout music or enjoy listening to podcasts while breaking a sweat. There are wireless and wired options—depending on the tech preference of your loved one.
3) Night Runner Shoe lights were, “designed by athletes for athletes”.  The lights attach to shoes and provide 270 degrees of visibility as someone walks or runs in low light conditions.  One more fun fact about this product is that it was featured on the popular show, Shark Tank, and received a $350,000 investment from Robert Herjavec.  For those that make a point to fit in a run, walk or jog, even in the early hours or at dusk, these lights are a nice gadget to promote safety and encourage their commitment to wellness.
4) If you want your friend or family member to try fitness treats they may not otherwise indulge in, consider a monthly subscription box. This is one of our favorite gift ideas because each month it keeps on giving and can have a wide variety of themes. There is a host of options on the market depending on the wellness preferences of your loved one. There are monthly boxes for those who love to run or love to bike.  There are also monthly boxes for the yogi in your life. Yogi Surprise delivers 6-8 full sized yoga products each month, like essential oils, natural snacks, and skin care products. If you know someone who is a committed crossfitter, there is even a box for them!

gain[z] box: designed for CrossFitters

You may not realize it, but most of your favorite fall activities are actually workouts. That’s right: Halloween isn’t the only October event that comes with disguises.

Apple and Pumpkin Picking

Could there be a more quintessential outdoor fall activity then heading to a farm and picking apples and pumpkins? We think not! Take a brisk walk around the orchard prior to plucking Honeycrisps and Jonagolds from the trees. Do some light stretching before you try to man (or woman) up a pumpkin that rivals Charlie Brown’s and remember the age-old chiropractic adage of lift from the legs, not the back. You’ll be hero enough for finding the perfect pumpkins in the patch, so don’t be afraid to ask for help loading up a heavy pumpkin (or huge crate of apples) into the car.
Around the area: head to Gross Orchard or Doe Creek Farm for pick-your-own apples and Layman Family Farm, Jeter Farm, or Sinkland Farms for pumpkin patches galore.

Raking Leaves

Raking is a workout, for sure, and try to amp up the fun factor of the fall chore by getting your kids involved—go ahead, jump in the piles with them! Still, the repetition of raking works your muscles and can be hard on your back. Anyone who’s raked before generally anticipates a sore back and a soak in the tub following a long afternoon of raking leaves. To avoid the sore back portion of the deal, take breaks, stretch gently every so often, and pace yourself. Try to rake a little bit over the course of several days so you don’t have a leaf-raking marathon. If you do feel any severe or sharp pain in your back, drop that rake and stop for the day (and consider seeing your chiropractor soon thereafter).
We’re fortunate to be in the Blue Ridge Mountains here in Southwest Virginia, so reward yourself for raking up pile after pile with a hot bath or by taking advantage of the landscape and going for a short drive on the Blue Ridge Parkway to see the foliage still on the trees.

Hiking

In our area, there is hardly a better time to get into nature and see the amazing colors of the season than by doing a day hike at the Peaks of Otter, Mabry Mill, McAfee Knob, or the Waid Recreational Area. Set your own pace and set out to enjoy the scenery. Remember to wear a backpack with padded, wide straps and bring water, snacks, and a small first aid kit with you. Warm up with some leg swings and gentle calf stretches and easing out of the hike with two yoga poses: table top pose and hero’s pose.

Gardening

From adding pops of color from autumn’s mums to planning for spring or even planting produce that requires a chill, the fall is a great time to get in the garden. Whether you’re puttering around as a novice gardener or dreaming of all the time you can spend in the dirt before winter’s frost, you need to nourish yourself as well as the soil: keep moving! We tend to act like garden statues and assume the same position when we’re planting, so keep moving and take breaks. If you’re looking for a local garden center for advice on which bulbs are best to plant in our zone during the fall, check out Townside Gardens, Groundworks, or the Moneta Farm& Home Center.

Family Fun Runs/Turkey Trots

Runners know that now is the time to actually enjoy running outdoors—winter air is simply too icy to truly enjoy a long run. The area is plentiful with races for you (like the Growler Gallop) or for your whole family (like the Superhero Race), or you might want to start a family tradition of running a turkey trot this Thanksgiving. Whichever way you choose to hit the pavement, make sure you don’t bang up your back by remembering to stretch your calves, thighs, and hips before the run.

Alternate Activities

If you are healing from a back injury but still want to get outside and enjoy outdoor seasonal fall celebrations, you can:

• Visit a local apple orchard.
• Go on a nature walk with your family.
• Navigate your way through a corn maze.

However you choose to celebrate the season, dress in layers, stay hydrated, and take precautions to avoid injury.