Dr. Nathan Shadle, Chiropractor

07/09/2021

Foam roller stretches and hip flexor stretches can help to relieve tightness in the hips which will help stave off low back pack.

Tight hip flexors can cause a lot of discomfort. Here are seven stretches to help loosen up your muscles and give you relief.

05/12/2021

Herbs won’t work as bandaids, but with all of their side benefits, they are beneficial to try!

If you're looking to incorporate medicinal plants or therapeutic supplements into your life, reach out to my wife Christina at Side Benefits Nutrition.

The best herbs for sore muscles include cordyceps, suma, maca, turmeric, and rhodiola, according to herbalist Adriana Ayales.

04/21/2021

Here are four things NOT to do when foam rolling.

While rolling is simple, it's easy to fall into some bad habits that may cause more harm than good.

02/17/2021

Are you a chronic jaw clencher? Here are a few simple ways to release the tension:

1) Apply pressure under your chin with your thumb as you open your mouth. Repeat 6-10x.

2) Press 2 fingers on your TMJ, and one on your chin as you open your mouth. Repeat 6-10x.

Your Masseter muscles create loads of tension in your jaw joints, a byproduct of its crushing powers and repeated use in a day. Think of how many times you chew food.

This stiffness impairs your neck muscles and shoulder stability.

Do these exercises every night before bed.

02/17/2021

Continue to enjoy your smartphones — just make sure your head is up.

Because as you stretch the tissue for a long period of time, it gets sore, it gets inflamed. It can also cause muscle strain, pinched nerves, herniated disks, and, over time, it can even remove the neck’s natural curve. Be cognizant of where your head is in space to avoid tech-neck.

Thanks to the earth's gravitational pull, the average adult can put up to 60 pounds of pressure on the cervical spine when bent at a 60-degree angle.

02/09/2021

Nagging back pain from sitting all day? Try sitting up straighter with both feet on the floor. Roll your shoulders back. Tuck in your chin. And breathe deeply.

And I'm here in the office when you feel like you need to . Make an appointment today.

01/28/2021

There has never been a more important time to support your immune system by increasing the consumption of herbs/nutrients/foods that support the body’s ability to fight viral pathogens. The majority of your immune system resides in your gut, so if you’re eating poorly, your immune system will function poorly. Christina Shadle, Functional Nutritionist at Side Benefits Nutrition, recommends to ditch the processed food, alcohol, fast food, bad oils, and sugar and eat only nutrient-dense, properly-prepared whole foods (and of course, wear a mask and don't touch your face, eyes, nose, etc.). Learn more in this recent blog post and if you’re curious to hear personalized nutrition recommendations, get in touch with her.

The best tools we have to keep our immune systems healthy are in the daily choices we make, from the foods we eat to how well we sleep.

09/30/2020

Planks strengthen the muscles that support holding a neutral spinal posture, reducing the stress to your back even when sitting. Planks improve your core strength, effectively enhancing your balance & flexibility while reducing the risk of injury.

Tone and strengthen your whole body with this grounding pose

09/25/2020

Happy Friday! Time to move a bit. Stand up and stretch your neck, shoulders, and back. You can use a desk or chair to help stretch the hamstrings, and you can do some strengthening toe-raises, squats or pushups against a wall. Feeling abnormally stiff or sore? Get adjusted.

09/17/2020

Right now: sit up straight, find your best posture by pulling your shoulders down, place both feet on the floor—then breathe & relax. Take a deep breath in, pause. Breathe out, pause. Enjoy this moment.

09/03/2020

Not just for backs, a chiropractic adjustment is a gentle, quick thrust to any joint in the body (though most typically in the spine) intended to restore normal position & movement.

08/21/2020

One research study found that for every hour that healthy, active people sat it was the equivalent of 5 minutes off a person’s life! Move every hour. Stretch. Get adjusted.