We are once again sponsoring the Annie Ross House with a Holiday Fundraiser.  Mark your calendars for Saturday, December 11th.  Take advantage of a relaxing massage, try a yoga class, or receive a needed chiropractic adjustment.  Your kind donations are appreciated but not required.

Tell your friends and family about this unique opportunity.

All donations will go to help the Annie Ross House serve homeless families. This is a great opportunity for you to introduce yourself to the healing and well-being modalities we offer at the Milwaukie Wellness Center.  It is also a great way to contribute to an organization in our community that is helping families get back on their feet and gain dignity and confidence.

Tell your friends and family about this unique opportunity.

Chiropractic adjustments, massage and yoga will be offered on a donation basis.

I’d like to talk about “Wellness” and Wellness Care as it relates to the services we provide at the clinic and studio. When we added the yoga studio to the clinic we changed our name to Milwaukie Wellness Center to reflect all of the healing modalities we offer. At that time we defined our mission “to enrich the lives of our students and patients with effective pain relief and enhancing their innate vitality“.  It is our intention to inspire our students and patients to embrace a wellness lifestyle. This includes providing nutritional support, exercise/yoga and hands on care with both massage and chiropractic to help our patients and students live longer, healthier and happier lives.

Wellness care recognizes that symptoms such as pain, fatigue or high blood pressure are symptoms. These symptoms are the body’s warning light to alert you to an underlying dysfunction or problem. These symptoms should be heeded and not simply silenced or forgotten. Imagine if the red light began to flash on the dashboard of your car and the solution was to open the hood up and disconnect the wire to the light. Obviously the underlying problem hasn’t been resolved and may eventually lead to bigger problems. The same may true when we experience pain. Pain is often your body’s warning light of some underlying problem. Medications that simply mask or numb the pain do not address the root cause of the pain.  Wellness care focuses on identifying root cause and improving function rather than hiding symptoms.

Another goal of wellness care is to identify and remove outside stressors. This may be as simple as rearranging your computer work station or as challenging as dealing with unresolved stress and tension at work or home.  A common diagnosis of hypertension (high blood pressure) can be symptomatically reduced with medications or even herbal remedies. But what if the high blood pressure is just a symptom of an unresolved imbalance or problem? If we scratch the surface to look at our diet, weight, exercise habits and life stressors we can often identify the imbalances that may be the root cause of the high blood pressure.

Wellness care promotes better health and is an active strategy to prevent disease. We don’t have wait for symptoms like back pain, fatigue or poor digestion to manifest or even a disease process to take hold (such as diabetes or cardiovascular disease), before we take proactive preventive steps. We can actively engage in ways that promote optimal health and reduce the risk of developing disease. Chiropractic adjustments, wellness massages and regular yoga practice are among the many lifestyle habits that can prevent disease and contribute to  a long life of happiness and wellness.
Yours In Health,
David Mealey D.C.

¡SE HABLA ESPAÑOL!

info@milwaukiewellness.com

Restorative yoga poses target your nervous system, promoting a relaxation response.  The practice helps quiet your mind, connecting your body with an innate peacefulness, and is beneficial for all levels. Props including blankets, bolsters, straps, blocks and others safely support the body in various postures. This support allows the body to let go, release and relax. Held for long periods of 3-10 minutes the poses are very gentle and relaxing.

This concept, using props, began with B.K.S. Iyengar, of Pune, India. Recognized worldwide as an authority, and one of the most creative and prolific teachers of yoga today. He has been teaching yoga for 60+ years and has authored, “Light on Yoga” and many other books.

Mr. Iyengar began experimenting with props when his students showed pain from specific poses; he modified poses and students were able to practice without strain. He continued experimenting and began helping people with illness or other injuries do modified poses to recover with great success. Restorative poses and modifications with props continue to be powerful tools to reduce stress and aid in restoring the body and health.

While in a deep levels of relaxation, the muscles are able to gently lengthen.  Restorative posses allow the lymph fluids in the body to release and settle around the organs, glands, and tissues. The result is the organs, glands and tissues are surrounded and basked in fresh oxygen, promoting healing, rejuvenation, efficient function and better health.

Restorative yoga is beneficial for chronic stress, illness and injury during life changing events to foster a better quality of life. Restorative yoga can aid in the body’s self healing and recovery. Come and experience the deliciousnesss of a Restorative pose for yourself.  Treat yourself to some deep relaxation and stress relief, while your body and mind mend. Enjoy the inner peacefulness that results with continued practice.  Your body memory with cultivated attention (muscles, bones, mind and spirit), will gradually engage the inner peacefulness on and off the mat.

-Myra Harrell Fleming, Yoga Instructor ( M/W evenings)

is a soft tissue diagnostic and therapeutic method that has been used since 1993. Unique to the technique is the use of  the “Graston Instruments”. These are stainless steel instruments of varying shapes and sizes. All the instruments have  a beveled edge which is applied to the  areas to be treated allowing detection and treatment of areas of scar tissue or adhesions in muscles, tendons and ligaments.

In the normal healing process our bodies repair injured soft tissues with the formation of scar tissue much the same as a scrape on the knee. Scar tissue is not as pliable or flexible as normal healthy tissues. Over time we can build up this fibrous scar tissue in areas that are over stretched or injured. This can lead to pain and improper function of those same areas. The Graston   instruments glide along the surface of the skin and underlying soft tissues. When knots of soft tissue are encountered  the  instruments  act  like  a  stethoscope  amplifying   the texture of those areas. The same instruments can be used to loosen up these restrictions.  Follow  up  care   includes  stretching   exercises  to  promote  proper realignment of the fibers of the treated area.

Graston Technique

Though not appropriate for every patient condition, I am finding the technique is very helpful for many of the common conditions we treat. Clinical trials have shown the effectiveness of the Graston Technique in the treatment of carpal tunnel syndrome, Lateral  epicondylitis ie. (tennis elbow), post-surgical  low  back  pain, and plantar fascitis.  If you  have  not experienced the Graston Technique and still have any lingering discomfort or stiffness, please ask us whether you may be helped by this effective treatment.

Spinal Decompression Therapy is a pain-free alternative to surgery that has shown a very high rate of success at reducing and even eliminating back and neck pain. If you suffer from chronic or acute low back or neck pain you owe it to yourself to call our office today to make an appointment to see if you’re a candidate for DTS Spinal Decompression Therapy.

Our office is dedicated to offering the latest in state of the art therapies for treating pain in the lower back and neck, sciatica, pinched nerves and bulging or degenerative disc diseases. We believe that the combination of yoga, chiropractic and massage care including DTS Spinal Decompression Therapy with other physiotherapies is the most advanced non surgical and pain-free alternative available today.

Beginning in early September, a new class will be offered on Tuesday and Thursday evenings called Restorative yoga.  For those of you who may not have heard of Restorative yoga before, it is a practice that uses soothing well supportive poses that allow the mind and body to linger for a while until you enter into a state of deep relaxation. It can promote healing, improve digestion and reduce stress. You may have done some Restorative yoga poses in yoga class already as an alternative to Shavasna (final relaxation), or for basic relaxation in the middle of the class.

Some common restorative postures include but are not limited to, legs up the wall, supported chest openers, child’s pose, supported twists and reclining bound ankle pose. Each pose offers different benefits to the body, mind and spirit.

Postures are usually well supported by a variety of props including blocks, sand bags, pillows, blankets and straps. All of these props are available in the Milwaukie Wellness Center yoga studio for student use. Although the use of props can be intimidating at first, each posture will be well thought out, you will be advised how to set up your props and guided into relaxation by your instructor, Megan G. Ideally one should hold a posture for about 10 minutes, so usually about seven restorative postures will be done each class.

Once you learn the postures in class you will be able to use them in your practice at home and find creative ways to support your body with props. The group atmosphere in restorative yoga can be relaxing and nurturing. Class allows one to schedule time in their day to relax and renew.

Restorative yoga postures are peaceful and sweet. They can be referred to as the “dessert of yoga”.  For more information and ideas, see Judith Lasater’s Relax and Renew: Restful Yoga for Stressful Times.

Images used by permission from Kim Shetter kshetter@hotmail.com

CranioSacral Therapy can be good for people with headaches, TMJ, Fibromyalgia, or people who have been in motor vehicle accidents.

These are some holds that are often used during a CranioSacral massage session:

Call our office to schedule an appointment with Brittney for a relaxing CranioSacral massage.

503-659-5900

Bringing Breath to a Deeper Level

By: Erin Giacomelli

It’s a no-brainer. Humans need to breathe to live. Breath is the single thing that separates living things from everything else and yet, it is easy to get so caught up in our daily routine that we forget sometimes to just breathe.

In yogic belief, breath flow is directly connected with the mind. They are as intimately connected as a two-sided coin. This becomes obvious when we observe our breath in major situations. For example, when we hear shocking news, our breath may become short and shallow; when we sleep, our breath becomes deep and full. On a primal level, each breath sends a signal to our mind that tells us whether we are safe or not.

Here are a few tips for incorporating a healthy breathing practice into your daily routine:

1.  Stop to smell the roses: With spring in full swing, we have plenty of opportunity to smell the freshness of the earth. Go for a short 10-20 minute walk and take a break to fill your nostrils with the scent of your favorite flower or plant.

2.  Feeling stressed? Take a breath! When you notice yourself feeling overwhelmed with work, chores, relationships, (etc.) try to come back to your breath. Take at least three big breaths through the nose and out the nose to help you feel grounded.

3.  Participate in a yoga class. When it comes to breathing, yoga instructors are great coaches. Attending a yoga class at least once a week will give you further practice at becoming more in tune with your breath.

As you incorporate breathing exercises into your daily life, your body can learn to relax and let go of stress on a deeper level. So give it a try:

Step 1. Breathe in,

Step 2. Breathe out,

Step 3. Repeat.

In the 25+ years of practicing as a massage therapist and chiropractor I’m frequently asked, “what kind of bed and or pillow should I get”.  My standard answer to the type of bed is, the firmer the better. Though not true for everyone this general rule of thumb it is a safe bet for almost all. I don’t vouch for any specific brand but do think that it’s worthwhile to spend the extra money on a firmer mattress.

In regards to a pillow my answer has changed through the years. Through personal trial and error and the experience of many of my patients I’ve come to the conclusion that water pillows are the most versatile and best way to support your neck and head when sleeping.  I’ve tried a variety of different style of pillows including the standard “chiropractic pillow” with built in neck support, kapok or feather filled pillows.  None of these can match a water pillow for proper neck support.

I’ve never wanted to be a pillow or mattress salesman (though I’m sure those that are take satisfaction in their work) but, because so many patients describe waking up stiff and sore I decided to provide water pillow at my cost to whomever needs one.  I think there are different brands but we have been providing “ChiroFlow” pillows to our patients for a some time now with great success. The biggest complaint we’ve had is that our patients spouse has stolen the pillow and they are back for a second one.

If you choose to shop for a pillow elsewhere here are a few tips that may help you find the right pillow to get the restful sleep you are seeking:

• When choosing a pillow, be selective. When lying on your side, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. In other words, your pillow should not be so thick that it causes your head and neck to be propped up or angled sharply away from your body.
• If you find yourself sleeping on your side with one hand propped under your pillow, that’s a clue that you’re not getting the support you need from that pillow.
• There is no such thing as a universal fit when it comes to pillows. Find one that is consistent with the shape and size of your body.

Chiropractic Care Can Help…
If you continue to experience pain and discomfort at night or have difficulty falling asleep, call and make an  appointment. We treat spinal problems that can interfere with a restful night’s sleep.