The Benefits of a Massage

Massage Therapy

Massage therapy is much more than just relaxation – it can be very beneficial for a number of different conditions! Seeing a massage therapist on a regular schedule can produce long term results and help with a variety of issues.  Massage therapy can:

• Stretch and work out tight or weak muscles.
• Reduce stretch marks and scar tissue by promoting tissue regeneration.
• Improve range of motion and low-back pain.
• Help alleviate spasms and cramping of the muscles.
• Reduce migraine intensity.
• Help lessen the symptoms of depression and anxiety.
• Improve joint flexibility.

Massage can bring excellent benefits to your overall health, and can be a great addition to your regular healthcare routine.  

To learn more about massage therapy at Oxboro Family Chiropractic click here!

 Or visit our website at www.oxborochiro.com

Source: “The Benefits of Massage” by massagetherapy.com

http://www.massagetherapy.com/learnmore/benefits.php

Alternatives to Running

We can all agree that running is an excellent exercise for burning calories, but there are also many of us that either do not enjoy running, or are simply looking for ways to mix up our work-out routines.  Here are a few good alternatives that burn just as many, if not more, calories than running:

Rowing

Indoor rowing is a great total-body workout since it requires your arms, legs and your core.  According to Harvard University, a person can burn up to 12.5 calories per minute with vigorous rowing.

Jumping Rope

Jumping rope challenges many more muscle groups than running, and  also involves balance and coordination. If you were to jump at a moderate intensity of about 100-120 skips per minute, you would burn roughly 13 calories per minute.

Cross-Country Skiing

This exercise puts both your lower and upper body to work, and burns more calories than if you were to jog at the same pace. A solid session could burn up to 12 calories per minute, in fact. If you don’t have the option of outdoor skiing due to lack of snow, try the ski machine at your gym!

Visit us at:

 www.oxborochiro.com

Source: “10 Exercises That Burn More Calories Than Running” by Amanda MacMillan

https://www.yahoo.com/health/10-exercises-that-burn-more-calories-than-running-115316548823.html

July's Muscle of the Month

Latissimus Dorsi

Origin: 

•      Inferior angle of scapula, spinous processes of last six thoracic vertebrae, last three or four ribs, thoracolumbaraponeurosis, & posterior iliac crest

Insertion: 

•       Intertubercular groove of the humerus

Nerve:  

•       Thoracodorsal C6, 7, 8

Action: 

•       Extend the shoulder, adduct the shoulder, medially rotate the shoulder

                  

 When Do You Use Your

Latissimus Dorsi?

-  Paddling a kayak                       -  Zipping the back of a dress

      -  Walking with crutches              -  Climbing a rope

 

 

Father's Day Event June 19th 2015

Join us in Celebrating Dad!

 

On Friday, June 19th Oxboro Family Chiropractic will be offering free chair massages to fathers between 9am and 6pm

 

Stop by for a massage and to get an entry into our drawing for a $50 Minnesota Twins gift card.

 

Happy Father's Day from Oxboro Family Chiropractic

www.oxborochiro.com

 

Easy Diet Changes You Can Make Today

June 2015

A cleaner diet can provide many benefits, including lowering your risk for heart disease, diabetes and cancer, and also may result in weight loss. With the amount of processed foods that typically make up our diets, it can seem difficult to transition to a “clean” diet, but with a few simple changes, you can be well on your way!

Eliminate some of the most overly-processed foods in your cupboards.

If you can get rid of soda and corn oil, that is a major step. You don’t have to clean out your entire kitchen at once, but if you toss a few staples like these, you will start to notice a change. Also opt for  more whole-grain items, versus breads and pastas that are mainly white flour.
Read the labels.

Foods that are more processed  tend to have a longer, more complicated-sounding list of ingredients. While you don’t need to buy only completely natural foods (such as fruits and veggies), by reading the labels you can at least try to choose some less processed foods that are not full of preservatives and high amounts of sodium, fats, and sugars.

Cook at home.

When you cook your meals at home, you are more in control of what goes into every meal. Many restaurants depend on overly processed foods, but you might not be aware of that fact based on the menu. Make a healthy meal that will leave you with leftovers you can easily reheat the next day, and that will make it even easier to make the healthy choice for following meals.

By focusing on a few simple changes, you can have a big impact on your diet and the amount of processed foods that you consume on a daily basis.

Source: “9 Easy Ways to Clean Up Your Diet” by Joe Kita
http://www.prevention.com/weight-loss/weight-loss-tips/easy-diet-changes-eat-clean?adbid=562626942935912449&adbpl=tw&adbpr=25092348&cid=socWL_20150203_39824597

www.oxborochiro.com

Muscle of the Month: Psoas Major

June 2015

Origin: Bodies and transverse processes of lumbar vertebrae

Insertion: Lesser trochanter

Nerve: Lumbar plexus L1 - L4

Action: With origin fixed: Flex the hip and laterally rotate the hip; With insertion fixed: Flex the trunk toward the thigh, tilt pelvis anteriorly; Unilaterally: Assist to laterally flex the lumbar spine

* Tight psoas major is a common cause of low back pain

When Do You Use Your Psoas Major?

• Hiking
• Climbing
• Walking up an incline
• Reaching up against gravity
• Getting up from a reclined position/doing a small sit-up

www.oxborochiro.com

Muscle of the Month: Opponens Pollicis

May 2015

Origin: Flexor retinaculum and tubercle of the trapezium

Insertion: Entire length of 1st metacarpal bone, radial surface

Nerve: Median C6, C7, C8, T1

Action: Opposition of the thumb at the carpometacarpal joint (bringing the pads of the thumb and 5th finger together)

When Do You Use Your Opponens Pollicis?

• Texting
• Gaming
• Typing
• Giving a “thumbs-up” gesture
• Throwing a ball
• Grasping the handle of a tea cup

 

www.oxborochiro.com