Clevenger Chiropractic

11/11/2025

10/31/2025

Happy Halloween!

At midnight tonight Pumpkin will have hit the road. Until next year!

10/29/2025

Who knew dancing in the street with a pumpkin on your head could be so anatomical?

Your bones are the framework — 206 sturdy levers keeping you upright and giving your muscles something to pull on.
Your joints are the hinges and ball bearings — letting you bend, twist, and flail your limbs with flair instead of snapping like a glow stick.
And your muscles? They’re the powerhouses, pulling on bones to create every move, every bounce, every "dance like nobody’s watching" moment.

So as you watch me shake my pumpkin-head groove…remember: your body is capable of far more than you give it credit for. Celebrate it. Move it. And maybe throw in a spooky dance too. 💀🕺🎃

10/28/2025

🎃 the last days of October are upon us 🎃

10/27/2025

Movement Snack Break 🍎

A movement snack is exactly what it sounds like — a small, intentional dose of movement you sprinkle into your day. It’s not a full workout; it’s a way to keep your body’s “circulation, coordination, and connection” systems from clocking out between big efforts. These quick resets help reduce stiffness, boost focus, and remind your muscles and joints they have a job beyond sitting and surviving.

In today’s snack, we’re moving through:
1️⃣ Side bridge with reach and row – come up into a side bridge and hold. You can keep it static or reach the top arm away from your body, then draw the elbow back toward your waist like a row. Think shoulder blade down and in toward your spine. Hold the bridge and aim for 6–10 reps.
2️⃣ Glute bridge holds – lift up into a bridge, holding for about 8 seconds with a slow, steady lower down. Shoot for 5–10 repetitions.
3️⃣ Glute bridge with overhead reach – as you lift into your bridge, reach your arms toward the ceiling. As you slowly lower down, stretch that reach even more to bring movement through your thoracic spine. Roll your spine down one vertebra at a time.

Then, flip sides to finish those side bridges. Run through this sequence 1-3 times.

These little movement snacks don’t take long, but they keep your system tuned and your day feeling better in your body. Movement is medicine — and this is just a small, daily dose. Try this one this week and let me know how it goes

10/26/2025

10/23/2025

Standing Thoracic Rotation
Goal: Improve mid- to upper-back, neck, and shoulder mobility. Perform within a pain-free or pain-less range. Pain-"less" as in minimal discomfort/soreness - nothing aggravating.

Steps:

1. Set Up:

Stand near a clear wall or door frame.

Step one foot forward into a gentle lunge stance.

2. Position Your Body:

Press your back hip lightly against the wall.

Glue the same side arm against the wall for support.

3. Begin the Rotation:

Reach forward with outside hand eitger toward or past your wall side hand.

Lead the movement by rotating your torso (mid to upper back) and ribcage toward the opposite side.

Keep your hips and lower back as still as possible to isolate the thoracic spine (T-spine). A little movement here is ok and might even feel good, but as you rep this out lessen movement of hips/pelvis

4. Follow Through:

Allow the arm that’s against the wall to move naturally with

Aim for 4-8 reps on each side

10/22/2025

A yoga block! This is a fantastic tool for SI joint related pain and complaint. I have started incorporating it into my low back, pelvic and hip care management. I'll make sure to include examples in upcoming movement snack vids.

Dont have one? A book or two can be a great replacement

10/21/2025

Its Tuesday. Im back in the office and it feels GREAT. INJURIES ARE ROUGH. Beginning next week I will be posting Monday Movement Snacks to help facilitate better quality movement and reduced risk of injury. Stay Tuned...

10/17/2025

Oof. I re-injured my low back this past week, and it’s been a doozy.

It’s always frustrating when a re-injury happens — especially when you think you’ve been doing all the right things. It’s a good reminder to pause and ask: Am I really doing what supports a healthy spine right now? And it can be even more aggravating when you feel that you are.

This one happened while playing with my dog. I juked one way, he pulled the other, and — tweak. My back said, “Nope.” (but there were signs in the days leading up to this)

Since then, standing up straight has been rough. Standing still? Miserable. Sitting or getting up? A whole production.

That first day, I focused on gentle stretching/strengthening, some Dragon Balm, and NSAIDs (my personal choice at the time). Once things calmed down, I slowly added movement back in — standing hip flexor and quad stretches, bird dogs, and side-lying hip abductions. No bands or resistance, just reactivating my hips and glutes.

Even simple things like making a meal, a cup of tea, or doing dishes were tough, so I adapted — put one foot up on the cupboard baseboard to take pressure off my SI joint. Little tricks like that help. A staggered stance, bent knees, glute squeeze, or abdominal brace can make a big difference.

And that’s key: movement is medicine, but timing matters. Don’t rush it. Don’t go for a two-mile walk just because you felt good for an hour. Start small, see how your body responds, and build from there.

This first week look different for everyone. Some bounce back quickly; others gradually find “more tolerable.” Watch for aggravating positions — repetitive bending, prolonged sitting, or standing still too long. They can sneak up on you.

Healing isn’t linear, but it’s absolutely possible.

And dont worry, I don't blame Tuco 🐾❤️🐾

10/10/2025

When you're just trying to upload a video for patients and youtube does you dirty. It made my "short" cover look as if I'm picking my nose. 🤣😂

10/09/2025

And the big news is.... Clevenger Chiropractic is MOVING! I will be renting out space in the new and upcoming location of the Olympia Dance Center & with other arts & wellness professionals. I am so excited for this change and expansion. My first day at the new location will be November 18th.

For current and past patients, correspondence will be sent out soon with ALL the details.

There are some amazing renovations coming to the building. I'm excited to see it come together, as well as create the perfect space for top-notch care.