Best Desk Stretches To Keep You Balanced

Approximately 80% or more of Americans sit at a desk all day at work. This is particularly troublesome. Sitting at a workstation for hours and hours has been known to stiffen joints, tighten muscles, and end up causing pain one way or another. By having proper ergonomics you can minimize the amount of stress on your body, but nonetheless, there is bound to still be some pain or tension that will accumulate. So what are the best desk stretches to keep you balanced? Let’s find out!

1. Seated Piriformis Stretch

This stretch is great for people who are experiencing pain or tightness in the glute area. This can be particularly effective for people suffering from sciatica as the sciatic nerve often runs beneath this muscle. To perform, simply cross a leg, put downward pressure on the knee, and lean your trunk forward but making sure to keep your back straight. Hold 10 seconds, perform 3 times.

2. Neck Stretches

Two ways to stretch the neck. By turning your chin towards the direction of stretch, it will hit more of the trapezius muscle. By turning the chin away from the direction of stretch, you will target more of the muscles that run into the top of the shoulder blade (levator scapulae). Use the opposite hand to pull on either side. Make sure to point your chin down a bit as well and not to have only ear to shoulder motion. Hold 10 seconds, perform 3 times.

3. Brugger’s Posture

Bruggers posture is a great way to reset poor posture that happens at a desk. Simply rotate your palms facing outwards, bring your chest up, drop your shoulders, and squeeze between the lower shoulder blades. This effectively stretches and strengthens the combination of muscles and joints that are required for best posture. Hold 10 seconds repeat 3 times.

4. Wrist/arm stretches

This is a great stretch for people who work at work at computers. This can prevent and help with wrist pain, tendonitis (golfers elbow, tennis elbow), carpal tunnel and more. With the arm fully extended, pull the palm towards you, using the other hand. Now turn the hand the other way, and pull it towards you again. The first stretch on the picture shown will treat the outside of the elbow, as well as the wrist. The second will treat the inside of the elbow. Hold for 10 seconds, repeat 3 times.

By performing these stretches, you will be better balanced and hopefully be able to reduce your pain while at your desk. These are best to be done at least 3 times daily. So 3 sets of 3 and 10 second holds.

For other posture tips check these out https://www.ezellchiropracticllc.com/low-back-pain-while-sitting-try-this/, https://www.ezellchiropracticllc.com/reduce-neck-and-back-pain-at-your-desk/

If you are still experiencing symptoms or they get worse, it’s time to see the chiropractor to evaluate more specifically what is going on.

Yours in optimal health and wellness,

Dr. Glenn Ezell

5 Can’t Miss Signs That You Are Dairy Sensitive

People are becoming more and more aware that their bodies just aren’t able to digest and eliminate certain types of food and food ingredients. It’s not really appropriate to label individuals as allergic or not. There are degrees of intolerance or sensitivity that cover a wide spectrum. Some of the main sensitivities that are affecting people today include: gluten, eggs, soy, nuts, shellfish, some chemicals in food (preservatives, coloring, etc.), and of course DAIRY.

The two main culprits in most dairy products are lactose and the protein, casein. In the case of lactose intolerance, or lactose sensitivity, those people are lacking an enzyme called lactase which is in charge of breaking down lactose. Casein is a very slow digesting protein and can cause digestive issues and irritation for many people. It is estimated that up to 65% of people have some degree of lactose intolerance.

So how would you know if you have trouble with dairy products? Check out these 5 can’t-miss signs that you are dairy sensitive:

1. Skin conditions and irritations
   • Acne
   • Redness
   • Eczema
   • Rashes
   • Hives
2. Abdominal pain
   • Generalized or local
   • Cramping
3. Bloating
   • Constantly feeling distended
   • Uncomfortable
4. Loose stools
   • Diarrhea 
   • Watery
   • Associated with gas
5. Lowered immune system (especially in kids) 
   • Tends to get sick more often
   • Ear infections

If you are having these types of symptoms, the best way to find out if they are coming from dairy products or not, is to do an elimination diet. Essentially, removing all dairy products from your diet and monitoring your symptoms for improvement. This should be done for at least 3-4 weeks to let your body re-establish a normal baseline.

Watch out for hidden dairy. Most of your protein supplements like shakes, bars, and others have whey protein which is a milk derivative. The good news is that there are a lot of dairy free options for your vices that are hard to give up. Ice cream, cheese, milk, whipped cream, all have dairy free alternatives made with either coconut or almond milk.

Contrary to former beliefs, we don’t need to drink milk. You can get calcium, vitamin D, and other great nutrients from other foods and supplements without all of the detrimental effects of dairy. Milk is a substance produced by mammals to nourish babies until they are able to eat food. So as adults, we certainly don’t need milk and especially not from cows.

Questions? Comments? Disputes? Shoot me an e-mail or message!

If you resonate with this article, please share it so your friends know this important information!

Yours in health.

Dr. Glenn Ezell

Natural Medicine Cabinet

Everyone has a medicine cabinet, the question is, how natural is your medicine cabinet? It’s not a bad idea to stock your medicine cabinet with things that you can use to help your everyday sicknesses, ailments, and pains. Even better if you have things on hand that work with your body instead of covering up the symptoms and creating side effects.

Ailments like the common cold, the flu, allergies, dermatological issues (blemishes, burns, scrapes, rashes), sleeplessness, and many others can be treated naturally before reaching for the over the counter or prescription drugs.

TOP 11 NATURAL MEDICINE CABINET SUPPLIES

1. Tea Tree Oil (Maleluca)
   • Clears facial blemishes
   • Antiviral/antifungal/antibacterial
   • Inhale vapors for sinus infections
2. Elderberry
   • Potent flu fighter
3. Eucalyptus Oil
   • Clears lungs and sinuses
   • Great or coughing illnesses (expectorant)
4. Ginger
   • Fights nausea
   • Helps with indigestion
   • Great for morning sickness
5. CBD Oil
   • Improves sleep
   • Lessens pain
   • Decreases anxiety
6.  Vitamin D
   • One of the most powerful ways to prevent sickness
   • Adults take at least 5,000 IU daily
   • Taking during the winter months is the most important
7.  Neti-Pot
   • Flushes blocked sinuses
   • Clears stagnant bacteria
8.  Apple Cider Vinegar
   • Great for reducing heartburn
   • Good for detoxification
9.  Magnesium
   • Nature’s muscle relaxer
10.  Lavender Oil
    • Promotes relaxation
    • Soothes skin irritations (burns, rashes, bumps, etc.)
11.  Gripe Water
    • Great for babies with upset tummies
    • Helps soothe and promote sleep for infants and children

What do you have in your natural medicine cabinet? Tell us in the comments below!

Yours in optimal health,

Dr. Glenn Ezell

What’s That “Hump” At The Top Of My Back?

Believe it or not, this is a very common question that I get asked here in the office. The question usually comes from women and they will ask me, “Doc, what’s that hump at the top of my back?” It is likely that they are talking about the area right where the neck meets the upper back. They tell me that they have been noticing it more over the years and that it looks worse and worse in photos. Thankfully, for most of these situations, IT IS CORRECTABLE! The typical culprit for this unsightly problem, is forward head posture.

• What is forward head posture?
  • When the ear no longer lines up vertically with the shoulder, and is now forward from the shoulder.
    • 

• How does it create the “hump”?
  • The first few thoracic vertebra, or “upper back” vertebrae will now protrude upwards as a result of this new hinging from the forward lean of the head.

• Other than assessing posture, what else needs to be done?
  • X-rays may need to be taken to check for irreversible damage like arthritis or to check for vertebral misalignment.

• How do you treat this?
  • Typically, adjustments of the neck and upper back joints and some theraputic modalities to muscles or tissues. Corrective exercises are performed at home and at work.

• What activities create this problem?
  • Prolonged cell phone use, computer work, reading, studying, improper pillow, improper sleeping habits.

Every inch that your ear moves forward from your shoulder, essentially DOUBLES the weight of what it normally weighs! This can lead to neck pain, headaches, migraines, tension in the upper back, numbness and tingling in the arms and hands, improper breathing, arthritis, thinning discs, and of course the dreaded “hump at the top of my back”.

If you found this information valuable, please share it!

Yours in optimal health and wellness,

Dr. Glenn Ezell