Just like everything else in life, the stages of a family ebb and flow. From the first moment, you realize you’ll have a little newborn in 9 months to the moment you drop your kids off at their first high school team tryout. There are times when getting up and getting active won’t be ideal. Those late night feedings or nightmares don’t exactly encourage you to get up early to make a healthy breakfast. The days when you feel like you’re always on the go, running from one errand to the next, make you feel like it’s impossible to slow down and spend time with your family.
While your kids might seem to have boundless energy and exercise, are they learning the right habits to channel it? Will their vibrancy and strength continue as they grow? It’s important to instill a healthy lifestyle into your children as early as possible. By feeding off their energy, you might even get a pep back in your step too! Here are a few ways to approach wellness as a family.

Make Mealtime a Priority

Healthy eating habits are the first step to living a healthy lifestyle. Beginning and ending your day with the right nutrition will support your mood, long-term health, and ability to expel energy in ways that contribute to your overall wellbeing. A study completed in 2011 concluded that exposing children to healthy foods and eating habits at a young age will encourage a positive predisposition towards a healthier diet and lifestyle as they grow up.
Invite your children into the kitchen with you and allow them to have input in their food options. Start with a healthy base of choices and work from there. Not only will it teach them the skills they’ll need later to compile their own diet, but it will help you in your efforts towards a healthier lifestyle, too. After all, you want to be a healthy, active grandparent when your little ones grow up to have kids of their own, don’t you?
A few simple rules to live by at mealtime:
1. Try to cook meals from scratch to avoid preservatives and unknown additives.
2. Eat more fruits and vegetables!
3. Find healthy snack foods that everyone can enjoy.

Fewer Screens, More Scenes

In 2009, Nielsen Co. reported that children between the ages of 2 and 8 spend an average of 28-32 hours watching TV or videos through a phone, computer, or tablet. The Kaiser Family Foundation found that children between the ages of 8 and 18 spend a minimum of 4 1/2 hours a day watching various screens.
Now, there’s nothing wrong with spending a little time in front of the TV to catch your favorite show. However, it does contribute to a sedentary lifestyle. If too much time is spent sitting and watching a screen, that means you’re spending too little time being active. Living in Southwest Virginia means having a natural landscape to keep your senses far more stimulated than a screen ever could!
Spending time together being active provides an opportunity for family bonding as well as getting your heart rate up! Find an activity everyone in your family can enjoy. Even if it’s as simple as taking your golden retriever, Ralph, for a walk every evening, it’s away to come together and get moving. If you’re looking for something a little more exciting, there are endless options in Southwest Virginia. From hiking trails on the Appalachian Trail or Carvins Cove to biking on the Greenway. If outdoors aren’t your thing, there are plenty of great facilities around the region that will help you have fun and get active!

Set And Reach For More Goals

Maybe you want to drop a few pounds and run in a local 5k this spring. Maybe Bobby wants to make the JV Baseball team next year. Whatever your goals are, try to approach them as a family. After all, your family should be your number one support system.
When you sit down together to set goals as a family, you can discover new ways to support one another. Whether that means more time tossing the baseball around the yard, or taking Ralph just a little bit further on your next run, every effort you make will put you one step closer to reaching your goals. When you do reach your goals, you have a group of people to celebrate with, too!
It’s important to remember that wellness and a healthy lifestyle look different for every family. Everyone has unique schedules and circumstances. Don’t try to keep up with the Joneses. Try to find what works for you and your family and embrace it!

At any given moment, including the moment during which you are reading this article, approximately 31 million people are suffering from lower back pain. In fact, it’s the most common reason patients come into our clinics and the second most common reason for a general physician’s visit. While causes of lower back pain may vary from person to person, it is often a result of a sedentary lifestyle coupled with a spurt of activity and improper use of the back.

Why is the Low Back So Prone to Pain?

The human’s back is the most complex configuration of bones, joints, ligaments, nerves, and muscles in the body and happens to be the largest part of your body. As most of the weight of the body relies on the support of the lower back muscles and vertebrae, this is often the most common area of general wear and tear.
With most modern jobs require sitting at a desk for extended periods of time, there are fewer opportunities from day to day to keep up with a lifestyle that includes activities that support a healthy back and body. As a result of this sedentary lifestyle, there are also increased chances of individuals suffering from obesity and disc regeneration that contribute to the degradation of your lower back musculoskeletal system.
If you are experiencing lower back pain for a period of time more than 4 weeks, you could be suffering from acute or chronic back pain. While both of these issues may be relieved through the conservative care or chiropractic treatment, a well-advised exercise routine* may improve the effectiveness of treatments administered by your chiropractor. The combination of cardiovascular, aerobic, and strengthening exercises may lead to improved outcomes and relief for longer periods of time.
*Please consult your doctor to see if these strengthening exercises can help you.

Pelvic Tilts

When moving from a point of pain it’s important, to begin with low impact exercises that have very little danger of straining your back muscles. Hip lifts are a great way to strengthen your pelvic, gluteus, and stomach muscles, providing a strong trunk to support the weight of your body.
Lying on your back, bring your knees pointing up with your feet close to your hips. With your arms down at your side, begin to rotate your pelvis and tailbone downward, gently tightening the muscles in your lower back. Then, rotate your pelvis in the opposite direction and begin using your legs to lift your tailbone and lower back off the floor. With your hips, lower back, and midsection off of the ground, make sure your core muscles are tight and you are using your legs, shoulders, and arms to support you. Hold in this position for a few seconds, release, and repeat.

Half-Lifted Standing Fold

Once your deep core trunk muscles are strengthened, you can begin to explore other movements that strengthen and stretch your lower back. The half-lifted standing fold is a great way to strengthen your lower back while stretching your hamstrings.
Standing tall with your knees slightly bent to protect your knees, bend forward so that your body and your legs make a 90-degree angle. Rest your hands on your thighs or knees to support the weight of your body and protect you from straining your back muscles. Keep your head lifted and your back muscles tightened. Then fold all the way over to release.

Kneeling Extension

This exercise helps to strengthen your lower back and gluteus muscles to provide added support to your back and body. Starting on your hands and knees, with your back straight, lift your left leg straight out. You have a choice to hold out for 10 seconds or to lower and repeat. Make sure you spend the same amount of time doing the same movements with your right leg.

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.