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Levin and Chellen Chiropractic
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Pull Your Weeds, Not Your Back, When Gardening

Gardening can be enjoyable, but it is important to stretch your muscles before reaching for your gardening tools. The back, upper legs, shoulders, and wrists are all major muscle groups affected when using your green thumb.

A warm-up and cool-down period is as important in gardening as it is for any other physical activity," said Dr. Scott Bautch of the American Chiropractic Association's (ACA) Council on Occupational Health. "Performing simple stretches during these periods will help alleviate injuries, pain and stiffness.”

Before a gardening session, make sure you have had plenty of water. If not, have some right away and while you’re at it, grab some to take with you outside to have during your gardening. Afterward, sit and relax with some additional water before rewarding yourself with that cola, coffee, beer or cocktail.

Two very important principles of stretching are: Do NOT force a stretch and NEVER bounce. These behaviors actually cause your muscles to tighten more and may even tear one. Stretch only as far and as you comfortably can. Additionally, during any stretch, breathe in and out slowly and rhythmically; do not hold your breath. Next, review our suggestions for proper stretching at this link: STRETCHES

Here is a good routine to warm up your muscles and joints before, during, and after your gardening session:

Ankles- draw circles with your toes in the air, one foot at a time, while balancing on the other foot- if you can; grab a stable object otherwise. Next, point and flex your foot to target the front and back of your lower leg. Hold 5 to 10 seconds.

Quadriceps- (You may need a prop for balance)
1. Stand on one leg while grasping ankle or foot of opposite leg behind you. Use a strap or loop a towel to cradle around your ankle if getting your leg up to your hand is difficult.
2. Slowly bring bent leg backward to meet the thigh with the knee pointing toward the floor. Hold 10 to 15 seconds.

Hamstrings-
1. Place one heel out in from of you while standing on the other leg, pointing your toe toward your shin OR...sit on the floor with one leg extended in front of you and the other leg bent with the foot in towards the thigh.
2. Push your buttocks back. Keeping your back straight, lean forward, pivoting at the hip joint just until your feel the stretch in the back of the thigh. Hold 10 to 15 seconds.

Hamstrings Curls- Walk in place, exaggerating the backwards motion of your lower leg towards your buttocks, shifting your weight from left to right, right to left for 10-15 seconds.

Gluteus (butt) muscles-
Sitting or standing, pull one knee to your chest.
Gently pull your knee across your body toward the opposite shoulder. Hold 10 to 15 seconds.

Sides- Reach up and across your forehead, feel the stretch along the side of the body and toward the spine. Hold 10 to 15 seconds.

Lumbar Flexion and Extension- Slowly and carefully bend forward at your waist as if touching your toes. Keep your knees soft. Pay close attention to the pull on your back and hamstrings. Make it a gentle, controlled stretch felt along your lower back. Hold no longer than 5 seconds.

Place your hands on your upper buttocks, palm in. Tightening your abdominal muscles, carefully lean back no more than 10-15 degrees. Feel the stretching of your front and the tightening of the back. Hold no longer than 3 seconds and repeat 3 to 5 times.


Shoulders- Roll your shoulders with a big, full motion, in a backwards direction. Repeat 10 to 15 times.

Arm Circles- Rotate at the shoulder, first with elbows bent, then with straight arms. Repeat 10 to 15 times.

Wrist Circles- Twirl your hands at the wrist in both directions. Repeat 10 to 15 times.

Fingers- Clench and straighten your fingers several times.


*Just a word about fatigue: know your limits! Resist the temptation to do “just one more thing” or “just a little more”. Gardening while too fatigued may set you up for a sprain or strain that you would not have had otherwise.


NOTE: These exercises should only be performed after evaluation by a qualified professional. Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises that your doctor has recommended to avoid the potential of further injury.
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Thank you to Dave for his review posted on Google Plus!

"Nels Chellen is amazing. He has helped me over many physical "humps" in my life. He is extremely knowledgeable about chiropractic...and also extremely caring. I would give him 10 stars if they allowed it."

https://plus.google.com/+Levinchellenchiropractic/about

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Self-healing Through Calm Breathing: It's Neuro-logical!

The doctors of Levin and Chellen Chiropractic have long championed our patients’ ability to help themselves heal and need fewer professional interventions.
http://www.levinchellenchiropractic.com/blog/
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Dear Google Plus fan of Levin and Chellen Chiropractic,

The Minnetonka Sun is accepting nominations for "Best Chiropractor and Facility" for the 2017 year. We are asking a favor of you to complete the short ballot available at this link:

https://www.surveymonkey.com/r/CMTVNMK

and then look under number “13”, "Medical" for "CHIROPRACTOR & FACILITY".

We are not asking you to vote for us, but for your favorite chiropractor and chiropractic clinic. If it happens to be us, great!

We will never know whether someone filled out the survey, nor whether they voted for us so please do not feel obligated either way.

For those who do take the time to vote, Thank You!

Dr. Nels Chellen and Dr. Sharon Levin

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A BIG thank you to John for giving Levin and Chellen Chiropractic the following review:
"I have been going to Levin and Chellen Chiropractic for a number of years and I can't give them enough thanks for everything that they have done for me. They truly care about making you better as fast as possible and doing it the RIGHT way. I recommend them to anyone/everyone that even mentions that they go. *
Thank you Dr.Levin for improving the quality of my life!"
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"Think Twice Before Getting Knee Surgery"

There is a lot of knee pain "out there" and you may be one of those with it. Here is a well-written article to consider before asking your doctor for surgery. There is very little evidence that surgery helps most knee pain- unless there has been a traumatic injury.

The author concludes, "If you have bum knees, think exercise and weight loss before submitting to the knife." I'll also add that for 20 years the doctors of Levin and Chellen Chiropractic have greatly enhanced the healing process with our expert realignment of misaligned knee structures and muscle and fascial therapy for the supporting soft tissues of the knee. Our patients report significant reduction in pain and need for pain killers and increased ability to return to the activities they love. They often remark, "Why did I wait so long to come and see you?"

By the way, when there is an imbalanced load of forces on the knees transmitted from a hundred or more pounds of body weight coming from a distorted frame above (bones and muscles), the knees take an awful beating. Rebalancing the spine can significantly reduce the stress put on the knees this way.


Give us a call today to discuss whether our chiropractic services may be of benefit for you. (952) 474-1777

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Sunscreens: Best to Avoid and Best to Purchase

The sun will be getting stronger as the days get longer. We'll be outdoors more. Many of us will be purchasing fresh sunscreens to protect ourselves and our families.
"There are a lot of sunscreens on the market: some good, some bad and then the shameful."
Environmental Working Group has a "Sunscreen Hall of Shame" which educates us to make smart consumer choices regarding sunscreens, but also many other products. Although the list is for 2015, the information is still relevant. Please take a moment to save this article and pass it on to others.
http://www.ewg.org/2015sunscreen/hall-of-shame/

If you would like to find out whether our care might help you feel better, just give us a call to schedule your first visit or a no-obligation complimentary consultation.  We are waiting to help you!

(952) 474-1777
shared by:

Dr. Sharon Levin and Dr. Nels Chellen

Levin and Chellen Chiropractic

(952) 474-1777

Chiropractor for Minnetonka and the Minneapolis Metro Community

http://www.levinchellenchiropractic.com

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We hope this helps you stretch better and more often. Maybe it will even inspire you do get into yoga, an activity really "worth its weight in gold"!

CLICK here to view article: MUSCLE STRETCHING

If you would like to find out whether our care might help you feel better, just give us a call to schedule your first visit or a no-obligation complimentary consultation.  We are waiting to help you!

(952) 474-1777
shared by:

Dr. Sharon Levin and Dr. Nels Chellen

Levin and Chellen Chiropractic

(952) 474-1777

Chiropractor for Minnetonka and the Minneapolis Metro Community

http://www.levinchellenchiropractic.com

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Your Sciatica May Find Relief With These Yoga Stretches

Sciatica may be caused by tight muscles, OR it may be caused by something more serious.  If you are not sure what is causing your sciatica, find out first before assuming a less serious cause and delaying proper treatment.  That said, this article contains good information for many with sciatica symptoms coming from tight muscles and imbalanced fascial structures.

The chiropractors of Levin and Chellen Chiropractic have been successfully helping people with sciatica for almost 20 years.  Our first goal is always to determine whether our patient needs our help or the help of another type of specialist.  If the problem is within our scope of training, we will provide treatment with a minimum treatment plan, designed to get you well ASAP in as few visits as necessary.  We assign homework like the stretches shown here as soon as the patient can tolerate it.

If you have a condition which has been causing you pain and loss of life quality, have it checked out by a qualified professional.  Chiropractors are trained to help restore health in the most natural  and non-invasive ways possible.


CLICK here to view full article:  STRETCHES

If you would like to find out whether our care might help you feel better, just give us a call to schedule your first visit or a no-obligation complimentary consultation.  We are waiting to help you!

(952) 474-1777
shared by:

Dr. Sharon Levin and Dr. Nels Chellen

Levin and Chellen Chiropractic

(952) 474-1777

Chiropractor for Minnetonka and

the Minneapolis Metro Community

http://www.levinchellenchiropractic.com

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Thank you Minnetonka and Deephaven for voting Levin and Chellen Chiropractic your favorite chiropractic office in the 2016 Readers Choice Awards! This makes two times in a row and our third time altogether (2012 was our first time)! We are so pleased that you are pleased with our care!
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