Spinal Care Center

05/15/2026

05/15/2026

If you can’t remember the last time you did Pilates, yoga, or touched your toes without bending your knees….this post is for you! Flexibility is super important for injury prevention and could even add years to your life.
When your hamstrings aren’t as flexible as they should be, it causes other parts to overcompensate. This is where poor posture and low back overuse injuries stem from. Let me know how you did with this stretch.

05/08/2026

Any mushroom lovers out there? Watch this short clip from Dr. Greger explaining just another reason why mushrooms should be a staple in everyone’s diet.

As we age, it may be even more important to include mushrooms (or tempeh) in our diet.Note that unlike oyster mushrooms, white, crimini, portobello, shiitake...

05/01/2026

Great for spinal mobility

05/01/2026

Break the cycle of Low back pain. Stronger core muscles build better posture which increases spinal stability. Better posture also helps increase blood flow to your low back which helps reduce pain over time.

04/24/2026

Quick test to tell how well you are aging; non-dominant leg balance. Research shows it’s a better gauge than strength or gait. This simple test shows the highest rate of decline with age. With over $50 billion being spent each year in the US on medical costs related to non-fatal falls, some easy at home exercises can help you regain lost balance.
30-40 yrs old- average balance hold for 1 min.
50-60 yrs old- average about 45 sec
70 + in yrs - average 25 sec.
You can really challenge yourself and add in the sequence shown in the video.

Balance is multifaceted. Not just strength, also vision, inner ear balance and network of nerves and muscles. Even certain medications interfere with balance.
Some things to do at home to help improve balance:
- balance on one leg with eyes open (aim for 30 sec) both your dominant and non-dominant leg.
- calf raises.
- even maintaining a healthy weight helps tremendously.
Practice standing on one leg 3x a week, it’s easy to do and requires no special equipment.
*Always make sure you have a chair or something sturdy close by when you are practicing*

04/10/2026

Molecular Hydrogen tablets.
Helps support hydration and overall wellness. Studies show it can decrease total cholesterol, improve HDL, and reduce fasting blood glucose.
Can help reduce blood lactate levels post exercise and help with muscle recovery.
Reduces oxidative stress and helps liver functions
The recent studies have only just started to dive into the health benefits.
Link to the brand I use everyday in comments.

04/06/2026

Burning calories in your sleep? Yes it’s true! You have 20ft of muscle that is responsible for digesting your food. Give it a workout with high fiber foods, not processed “easy” to digest foods. Lose unwanted weight, heal your gut, get rid of bloat and inflammation with zero side effects from simply increasing your fiber. Check out Dr. Greger’s newest video.

Our gut can be sedentary too—unless we feed it fiber.For more on fiber, see:• Is Fiber an Effective Anti-Inflammatory? (https://nutritionfacts.org/video/is-f...

03/27/2026

Let me know what results you get!

03/27/2026

Stand facing a wall and measure out 10cm from ground to wall. Place front foot big toe on that line. Make sure both feet have toes pointed forward.
Keeping the front heel firmly on the ground, bend at the knee and attempt to touch your knee to the wall.
If successful, keep moving your foot backwards until you can’t touch the wall with your knee while keeping your heel down. That’s the most important part, keeping the heel firmly on ground.
Measure the distance from your big toe to the wall.
Repeat for other leg.
Excellent: >15.0 cm for males and 14.0cm for females
Normal: 13.6-15.0cm males 12.1-14.0 females
Restricted: 10.0-13.5 males 9.0-12.0 females
Each centimeter of distance corresponds to approximately 3.6 degrees of ankle dorsiflexion.
If you have limited ankle dorsiflexion, that will affect running mechanics, jumping ability, squat depth, and increase your injury risk throughout your whole lower extremity, even your back.