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As we advance in age one thing is true for all of us: we begin to feel the effects of our activity far more than we did when we were younger. This means that it’s important to double-down on your fitness recovery plan. Having a plan and being as actionable in your recovery process as you are during your workouts is called “Active Recovery.”

Below, Espinosa Family Chiropractic goes over a few ways to address the effects that over-training and/or under-recovering has on your body.

First, it’s important to make the distinction as to whether you’ve experienced an injury or your body is under tension and strain. If you do have an injury, it’s important to address this immediately with a doctor.

If you’re just feeling the effects of getting your body in shape or pushing your body to its limitations, then that’s okay. Doing things like yoga and intensive stretching will help you relax and ease any tension experienced from working out. Getting 7-9 hours of sleep is also crucial to ensure your body can repair itself after grueling workouts.

Chiropractic treatment is also a great way to give your body all-natural healing health benefits. Contact Espinosa Family Chiropractic today to learn about how our treatments help active patients recover more effectively.

When many folks think of chiropractic treatment, people with back injuries come to mind, not to mention patients more advanced in age seeking drug-free pain relief, not to mention all-natural ways of alleviating the effects the aging process has on our bodies.

Below, Espinosa Family Chiropractic goes over some of the benefits that our treatments offer our younger patients, especially kids and teens!

First, chiropractic adjustments help kids who are experiencing growing pains, which can happen in elementary, middle, and even high school. Chiropractic adjustments also increase range of motion and decrease your child’s chances of injury if they take part in athletics.

Chiropractic treatment will help your child feel more comfortable in their own body, which really helps during awkward growth stages as well.

One simple visit with the chiropractic care specialist can help boost your child’s mood and increase their chances of achieving a good night of sleep on a nightly basis.

Spinal adjustments will also help boost brain activity and functionality, which will help your child focus better during class and while doing homework.

Contact Espinosa Family Chiropractic today to learn more about how our treatments can help your entire family.

Although it’s pretty easy to sit down and drink a 16 oz glass of water, many Americans walk around lacking the proper hydration that their body needs in order to function properly.

As adults, we should be drinking half our body weight in ounces of water each and every day. If you’re 150 pounds, for instance, your daily water allotment should be somewhere around 75 ounces.

Staying properly hydrated helps your joints stay lubricated, which will keep your body comfortable as you stay active. Dehydration will create pain and discomfort by creating sort of a “creaky body” situation.

Proper hydration also helps your internal organs function properly, not to mention will help you achieve a good night of rest. Dehydration can promote insomnia, depression, and continue to drive down your mood. 

If you have any questions about how chiropractic treatment can also help your body function at optimum capacity, contact Espinosa Family Chiropractic today to learn more.

In this day and age, it might seem like a night of peaceful sleep is hard to come by, however, it’s our duty to get 7-9 hours of sleep each night or we face dire consequences in the immediate and distant future.

Lack of sleep can lead to a lack of performance at work and in other areas, not to mention increased irritability. Getting anything less than 7-9 hours of sleep on a consistent basis has been shown to promote heart disease, diabetes, obesity, and even Alzheimer’s.

Below, Espinosa Family Chiropractic goes over a few tips to achieve better sleep at night.

First, deck out your bedroom. Get a white noise machine, an oil diffuser/vaporizer, and invest heavily in your bedding, since you plan on spending more time there anyway. Explore any means there is for you to let your body and mind know that your bedroom is a sanctuary of sleep.

Exercising on a regular basis will also ensure that you’re tired at the end of the day, which will decrease the likelihood of sleep troubles, not to mention reduce anxiety.

Chiropractic treatment is also a great way to improve your sleep on a nightly basis. Contact Espinosa Family Chiropractic today to learn more!

During uncertain times many of us have unchecked anxieties that turn out to harm us physically, whether it’s through lack of sleep, stress, muscle tension, and more.

Successfully dealing with anxiety is important for all of us, and finding natural and healthy ways to curb anxiety is of interest to anyone who is looking to live a more peaceful and serene life. Below, Espinosa Family Chiropractic goes over a few tips for reducing anxiety, even during times of crisis.

Exercise to Exhaustion

Make sure you push yourself during your exercise routine and workouts in order to ensure you’ve burnt off all that excess energy that can certainly turn into anxiety, especially at night when we go to sleep — which is when many of us take it upon ourselves to worry about our life’s biggest troubles. Exercising 3-5 times a week will help you reduce anxiety and stress.

Yoga and Meditation

Yoga and meditation are a great one-two punch for dealing with tension in the body, not to mention clutter in the mind. Both will drastically help reduce anxiety and stress, helping you develop a more peaceful inner life.

Chiropractic Treatment

Chiropractic treatment remains as one of the best drug-free treatments for stress and anxiety. Call Espinosa Family Chiropractic today to learn about how our treatments can help you reduce stress and anxiety for good! We’re taking every measure and precaution to keep our patients and staff safe as the world begins to open back up after COVID-19 closures.

When it comes to your recovery plan, you should be putting just as much thought into that as you do your workouts. There’s a lot you can do at home that will set you up for success, both in and out of the gym. Engaging in an active recovery protocol will help you feel your best, increase your range of motion, and help you avoid pain, discomfort, and even injury down the road.

Making sure to stretch after a workout (most importantly) will ensure that you relieve muscle tension and will help your body relax from the abuse you just put it through. Do yoga at home, if you’re able. 

Foam muscle rollers are also a good investment that will help you relieve tightness in your legs and lower back — many athletes consider foam rollers essential.

Hydrating properly will also go a long way in replenishing your body, which is likely dehydrated after a workout. 

Lastly, chiropractic treatments are a great way to ensure your body feels amazing and that both your body and mind are running at optimum capacity. Contact Espinosa Family Chiropractic to schedule your consultation and learn more!

It might seem like in the midst of a pandemic that your options for Memorial Day weekend festivities might be limited to say the least. However, Espinosa Family Chiropractic is here to ensure that you stay productive, have a good time, and spend your Memorial Day connecting with those who you care about — whether they’re in your household or not.

First, get a little exercise. Get outside and take a hike or a long walk. If you’re flying solo and don’t plan on coming into contact with others, it’s okay not to wear a mask and to enjoy some fresh air. Try not to over-indulge, due to the fact that other people might like to enjoy some time outside as well.

Stay away from the beach. Most of them are only allowing half capacity — and only accessible to locals. Take the time to stay at home this Memorial Day. If you have a backyard, bring the party there.

Eat clean, whole foods. Stop by the grocery store (making sure to wear a protective mask indoors, of course) and pick up a few choice items from the produce and protein sections of the store. Maybe grab a nice dessert to enjoy, too!

Connect with family and friends by video application — Zoom and FaceTime are both incredibly useful tools during this time. It’s a great way to have a virtual Memorial Day get-together.

Espinosa Family Chiropractic is available after this Memorial Day if patients would like to get more serious about your health and wellness protocol. Our treatments help boost the immune system, provide drug-free pain relief, help boost cognitive function, and much, much more. Contact us today to schedule your consultation for one of our essential treatments.

Many employers are griping about the drop in productivity since their employees have gone remote amidst the COVID-19 pandemic. That’s why it’s important for you to differentiate yourself from the rest of your peers. Did you know that you could actually use this time to prove to your employer that you can actually be… gasp… MORE productive while working from home?

Below, Espinosa Family Chiropractic goes over a few tips that will help you get more out of yourself when it comes to your work.

 Set Aside Chunks of Time to Work

If you have more than a few distractions at home (we all tend to), then it’s important to set aside chunks of time that you dedicate to work responsibilities. If nobody’s looking over your online shoulder, work for 20 minutes uninterrupted, then take a quick 5-minute break, then get back to work for 20 minutes. Do this 4 or 5 times, then take a longer break that is more like 15-30 minutes. 

Avoid Distraction

Think of distraction as the plague and do your best to rid yourself of it, especially during a workday. Turn off your phone and, if necessary, utilize one of those apps that block you from your favorite time-suck websites. 

Turn to Chiropractic

Chiropractic treatment provides pain relief and also optimizes your body and brain, which will make you more productive on a daily basis. Contact Espinosa Family Chiropractic today to learn more about how our treatments will help unlock the best version of you, even during the most uncertain times.

Essential workers who are continuing to work through their daily grinds are feeling added pressure from the COVID-19 epidemic. Fear is running rampant among those who are still responsible for showing up for work while closures are still in effect more many businesses.

Below, Espinosa Family Chiropractic goes over a few ways to boost your immune system so your body is ready to fight on your behalf.

Eat Clean and Healthy Foods

Eat plenty of veggies and try to incorporate foods that are packed with vitamin C, like oranges and red bell peppers. Elderberry juice will also give you an added immune system boost. Staying away from alcohol, processed foods, and sweets will also go a long way in helping you avoid inflammation that overloads your immune system.

Exercise

Make sure to get some cardio and strength training in before or after your shift, that way your body is prepared to handle the stress and demands of your job without putting your health in jeopardy.

Visit Your Local Chiropractor

Chiropractic treatments are deemed essential in these times and Espinosa Family Chiropractic is here to provide our drug-free pain relief treatments that also give your immune system a major boost. Contact us today to learn more!

When we all first started this COVID-19 closure thing, it’s definitely true that some of us were better prepared for working from home than others. Now that we’re a couple of months into self-quarantine and sheltering in place, even with many businesses beginning to open up for curbside service, many of us continue to work from home.

Below, Espinosa Family Chiropractic goes over a few ways to trick out your home workspace and give yourself the self-care you need to set your body up for health and success during this time.

Office furniture can be notoriously uncomfortable, so it’s a good idea to invest in ergonomic office accessories, products like standing/elevating desk or elevating desk converter kits that help you switch up the monotony of sitting around in a chair all day.

Investing in a chair that gives you proper neck and back support is a good idea, and alternating between using that and an exercise ball chair will help you support your back while activating your core throughout the workday.

Building a yoga and a meditation practice will also help you fortify your body and mind against the pressures you put on them throughout the workweek. They’re a great one-two punch for stress and tension. 

Know what else is the perfect antidote to the at-home work week? Chiropractic treatment! Contact Espinosa Family Chiropractic today to schedule your consultation with us.