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387 Lake Road

Suite 3

Saint Albans, VT 05478

802-527-2225

Recommendations from Dr. Molly and Staff

The following list of suggestions is designed to give you guidelines and insights into your activities of daily living.  Many times, we move through our lives without thinking about how we get from point "a" to point "b".

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     1.  If you're in pain, just abstain.  This motto applies to any activity that may cause your body any strain.  It's easier said than done!  The no pain, no gain philosophy is not going to bring you down the path to wellness.  Honor your body by giving it the rest it deserves.

 

2.  Sleep facilitates healing.  For optimal health, the average adult needs between 6 to 8 hours of restorative sleep per night.  Restorative sleep requires proper positioning to reduce spinal strain and muscle stiffness.  sleep.jpg

Try no to sleep on your stomach.  Not only does it place a great deal of strain on your organs, it also causes you to turn your head to either side.  This increases neck strain and may make breathing difficult. Sleeping on your back or your side is the better alternative.  Side sleeping is aided by placing a pillow between your knees.  Back sleeping is aided by placing a pillow under your knees.  This pillow placement helps reduce strain on your lower back and pelvis, adding up to a better night's sleep.

3.  Be conscious during your morning routine.  When getting out of bed, roll onto your side, swing your legs over the side of the bed and then sit up.  Take a few moments to get your head together before standing up.  While going about your morining routine, be sure to bend at your knees while bending over to tie your shoes or feed the dog and shift your weight from one leg to the other.  Both of these suggestions help reduce back strain.

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 Inspect your shoes.  If the soles of your shoes (particularly the heel) are wearing unevenly, it's time to pitch the shoes and come see your chiropractor.  Uneven wearing patterns can be an indicator of spinal misalignment.  Continuing to wear these shoes will only make the problem worse.  It may even cause additional spinal issues.  Shoes these days can be expensive but they are worth the investment in your health.

 

5.  Wallets and purses.  It's best to carry your wallet in your front pocket (especially when seated).  If your wallet is in your back pocket, it can lead to spinal misalignment.  Carry your purse in your hand rather than on your shoulder.  This reduces neck and shoulder strain.  It's always a great idea to lighten your load by cleaning out your wallet and purse on a regular basis.  Prioritize what items you absolutely must have and leave the rest at home. purses.jpg

6.  Be aware of body posture.  If you must stand for long periods throughout the the day, gently shift your weight from one foot to the other.  Bend at the knees when lifting heavy objects.  If you spend your days sitting for long periods of time, be sure to stand up momentarily at least 1 to 4 times per hour.  This increases circulation and will prevent back stiffness.  While seated, hold your head up high, sit with your shoulders squarely above your pelvis and keep your feet planted firmly on the floor.  Crossing your legs at the knee or at the ankle can increase back discomfort.

 

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Stretch!  It's important to increase your flexibility and stay limber.  We will provide you with a series of gentle stretches to suit our goals.

If you have addtional wellness recommendations, please let us know.  We want to know what works for you!

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Monday:

8:00 am - 12:00 pm

1:30 pm - 5:30 pm

Tuesday:

7:30 am - 12:00 pm

1:30 pm - 5:30 pm

Wednesday:

8:00 am - 12:00 pm

1:30 pm - 5:30 pm

Thursday:

7:30 am - 12:00 pm

1:30 pm - 4:00 pm

Friday:

8:00 am

1 pm

Saturday:

Closed *Emergencies seen.

Sunday:

Closed *Emergencies seen.