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Since many of us are taking our fitness routines indoors and at home, it’s a good idea to invest in the products and workouts that get the best results for you. Below, Espinosa Family Chiropractic goes over a few at-home fitness essentials that are well worth the time and price.

First, kettlebells are an amazing tool that will open up a plethora of workouts for your legs, arms, and even your core muscle group. 

A jump rope is a good tool, especially if you have wood or tile floors that you’re comfortable skipping some rope on. This will add much-needed cardio into the mix while also giving your calves a serious burn.

A pull-up bar — one of those kinds that you can install on a doorway simply and easily — is another good investment, just as long as it doesn’t mess up the crown molding. This way you can get a serious upper body workout while also hitting your lats as well.

A yoga mat and a muscle roller are both excellent fitness tools to have at home as well, that way you can get your stretch in while relieving any tension in the body.

Contact Espinosa Family Chiropractic if you need any additional quarantine tips. We’re here to provide our essential services to our community in a safe and regulated environment. 

Too much screen time is a big issue as most Americans are following through with their civic duty and staying home for the lion’s share of each day.

It’s still important to limit your screen time even though it might be tempting to binge-watch your favorite TV shows all day. Pair that with many folks working their jobs remotely on their computers — not to mention handling our smartphones all day — and we have a major problem on our hands.

As more and more of us in the community are trying to get our work done online, it’s important not to clog up your provider by being online for anything other than necessity.

Try reading a hard copy of a book you have — it’s a good way to rest your eyes from damaging blue light that comes from TVs, computers, and our smartphones.

As an antidote to our time spent staring at the computer and TV, do some neck stretches and neck exercises, making sure to keep perfect posture throughout the day.

Play music and listen to podcasts, which will enable you to get other things done, like clean the house, or be more productive for your employer. Listen to audiobooks to break up the monotony.

If you have neck tension or back pain resulting from this new lifestyle, chiropractic treatment can help. Contact Espinosa Family Chiropractic to learn more about how we’re providing essential treatments in a safe environment, not to mention helping our medical community by taking in non-emergency patients who need assistance during this time. Call today to learn more.

As we all hunker down in our homes amidst the current COVID-19 pandemic, it’s important to ensure we’re staying healthy, and nutrition plays a huge role in how we feel and how our body functions on a day-to-day basis.

First, it’s important to eat clean, whole foods. It’s also crucial to ensure you’re getting your daily dose of vegetables. 

It’s also a good idea to eat smaller portions, and then to maybe split your food consumption over 4-5 meals per day, that way you stay fueled and never bog your body down with too much food to digest, which will help you stay energized throughout the day.

Eating clean in easier on your digestive system. The simpler and cleaner the foods you can put into your body, the easier your body digests them. Processed foods put extra strain on the body to digest and often cause inflammation, which will make you feel cruddy in all sorts of ways.

Chiropractic treatment is considered essential during these times, and Espinosa Family Chiropractic is providing treatment to those who need it while taking every possible measure to keep our community safe and prevent the spread of Coronavirus.

Contact us today to learn more about who we are and how we keep entire families healthy and active.

Aside from treating neck and back pain, chiropractic treatment helps calibrate the body to perform in an optimum capacity.

Tension in the neck and spine can cause the sinuses to become congested, interrupting your normal breathing rhythm.

One way that chiropractic treatment helps our patients is that it boosts the immune system, which helps your body ward off colds and infection more effectively. Chiropractic adjustments, especially in the targeted at the upper cervical area (which is at the neck), has been shown to relieve tension that occurs in the brainstem. This tension can cause headaches and congestion, which is why the adjustment can often improve your sinus passages and inspire them to drain.

Chiropractic treatments have been shown to improve breathing and respiratory system functionality — even for those with lung disease and asthma.

As we learn more about the body and particularly the sinuses, we’re learning that bacteria and germs like to hide in the nose and sinuses — it’s one way that COVID-19 has been attacking people. Keeping clear sinuses and working to improve your respiratory system will work hand-in-hand in keeping you healthy and active.

Please take care during this time. Contact Espinosa Family Chiropractic today to learn more about how we’re helping local hospitals by treating patients with non-emergency issues, not to mention providing our drug-free, all-natural, essential treatments that help treat a variety of health conditions. We’re taking every measure to keep our patients, our staff, and our community safe during this time.

As regulations tighten up over the coming weeks and we get a better idea of how this COVID-19 pandemic is going to affect us, we’re starting to learn that a surprising amount of people have not observed the Shelter in Place rule.

At Espinosa Family Chiropractic we believe that education is what empowers people to do better. And we can’t do better until we know better. Below, we go over a few best practices to adopt during this time when it’s our job to look out for ourselves and especially for others.

First, it’s important to maintain cleanliness. Wash your hands often and avoid touching your face. Wear protective gloves and use hand sanitizer whenever you’re in high-traffic locations.

Second, make sure that you only go outdoors unless it’s ABSOLUTELY necessary. This doesn’t mean feeling entitled to go on a walk outside every five minutes… we’re not supposed to be doing this. Limit your walks to less obvious times. Try to only go out once or twice a day, and only if you must.

Third, stop having gatherings at your home. If you have other people in your household already, that’s fine. No new people should be introduced to your environment during this time unless it’s a health professional or something that is absolutely mandatory.

At Espinosa Family Chiropractic we’re here to answer any questions and we’re still able to provide our drug-free treatments that provide relief for so many of our patients. We’re taking every measure to keep our patients and staff safe as well as our facility clean and 100% up to regulation.

Even though you might be practicing social distancing and staying at home during this COVID-19 pandemic, you’re likely starting to get restless, which means you should probably get outside and stretch your legs. Although most businesses are closed and people are cautioned to work from home and shelter in place, many folks are taking time to get outside.

But, you still have to practice safe social distancing while outdoors in order to limit the spread of COVID-19, or else all this effort will be for naught. Below, Espinosa Family Chiropractic goes over a few ways to practice social distancing while outdoors.

 Go Outside During Low Traffic Times

Since we’re all flock creatures when it comes down to it, try to go against your instincts when it comes to going outdoors. Most people are going to want to head out for a walk in the middle of the day, or perhaps after sunrise, so you can give yourself an advantage by heading out earlier, or even later than most folks would, that way you limit your exposure.

Stay Six Feet Away!

It’s surprising how many people, even during this time of social distancing, are failing to stay six feet away from others. Even while outdoors, and especially indoors, make sure to keep your distance… from everyone. We are all doing this for a reason, remember. Don’t make it a waste of time.

Retreat to Nature

Try to hit up nature spots that are lesser-known. Everybody is going to hit up the beach or the lake, so try to hit up the road less traveled in these cases. Maybe hike to a spot with a scenic view where you’re guaranteed seclusion. Get in touch with nature, not with other human beings during this time.

Espinosa Family Chiropractic is still here to provide our essential treatments for patients looking for drug-free pain solutions or the many other benefits chiropractic adjustments bring once explored. Contact us today to learn more about how we’re taking every measure to keep our patients and community safe during this time.

Just because we might look great on the outside doesn’t mean we might not be feeling like we’re out of sorts on the inside. As life changes from rapid pace to most of us staying at home for a stretch of time amidst the COVID-19 pandemic, it’s important to make sure that we stay in shape mentally as well as physically.

Below, Espinosa Family Chiropractic goes over a few ways to keep a peaceful mind and stay in a state of serenity in these unpredictable times.

1.) Meditate

Practice sitting down and trying to think of nothing for 10 minutes each day — preferably as a way to start your morning. It will be hard, at first, maybe even impossible to be thoughtless, even just for ten minutes. When you catch yourself thinking, just say, “You’re thinking again,” then return back to your thoughtless void. Do that as many times as is necessary before the 10-minute alarm dings. You’ll start to notice yourself having different conversations with yourself as you become more aware of your thought patterns.

2.) Practice Deep Breathing

Deep breathing has all sorts of health benefits that medical professionals can’t quite wrap their heads around. Deep breathing techniques will help you reduce anxiety and even reach a state of natural euphoria. Deep breathing will also help you lower your heart rate.

3.) Stay in a State of Gratitude

Even though things might seem upside down, you can probably count a blessing or two each day just to remind yourself how much better you have it than someone less fortunate than you. It really helps put things into perspective and makes most of the stuff we sweat seem pretty small.

Chiropractic adjustments are also a great way to give your body and mind the recalibration it needs to start oozing positivity on all fronts. Chiropractic treatments help with anxiety, insomnia, and even provide drug-free pain relief. Contact Espinosa Family Chiropractic to learn more about how our treatments can really get the best out of you.

During these unfortunate times with Coronavirus in full swing, it’s important to take measures to limit your exposure, which is what Social Distancing attempts to address. You may have heard about Social Distancing on the news or from a friend and maybe you’re wondering how you can do what you can to limit the spread of the virus without feeling like you have to isolate yourself from the rest of humanity.

In this day and age, we have many tools at our disposal that will make our self-quarantines far more liveable, even enjoyable.

Talk to friends and relatives on the phone or even via Face talk apps like Skype or FaceTime, instead of meeting up with friends and family to engage with them in person.

Stop shaking hands — we know this might be an uncomfortable adjustment, but America is one of the last cultures that still holds on to this perhaps outdated mode of showing acknowledgment or respect. Adopt a respectful bow until it’s more acceptable to shake hands again. You might even develop new healthier habits moving forward that will limit your exposure to germs.

Working from home, if you have the option, is another great way to practice social distancing, since so many of us get sick from our coworkers coming into work sick.

Stay away from larger gatherings. Wash your hands frequently and often and avoid touching your eyes, nose, and mouth. Stop touching handrails and use a napkin when touching door handles that get used by the public. 

At Espinosa Family Chiropractic, we keep a pristinely clean and sanitized office. Our treatments can be enjoyed by those who are young in age and those who are more advanced in age. Although we see quite a few patients, our offices are not considered high risk at this point. Our treatments will even help boost your immune system and keep your body at top-notch functionality, which will help you ward off inflammation and infection. Contact Espinosa Family Chiropractic to learn more.

Whether you believe the Coronavirus is something to be worried about or not, the fact remains that it’s important to limit one’s exposure to germs. One of the many things times of difficulty give us are lessons to learn moving forward, and the Coronavirus has exposed our society as more than a little relaxed as far as best practices go when it comes to limiting the spreading of germs.

Below, Espinosa Family Chiropractic goes over a few ways to limit your exposure during the Coronavirus pandemic.

Disinfect Surfaces

Clean all surfaces you come into contact with at home and at work. Make sure that you wash your hands, especially after coming into contact with handrails and surfaces that are open to the public. Avoid touching your mouth and face as well, for good measure.

Stop Shaking Hands

It might be a little awkward at first, but avoiding shaking hands is a good way to limit the spread of germs. American culture is one of the few cultures that holds on to this particular sign of acknowledgment and respect. A respectful bow in lieu of a handshake is always acceptable.

Stay at Home After Traveling and While Sick

If you’re sick yourself, make sure to stay at home until you’re healthy and well again. If you’ve been abroad, give yourself some sort of quarantine for a few days, preferably up to two weeks (if your vocation permits), this way you can ensure you’re not carrying any germs or viruses.

Chiropractic adjustments are a great way to give your immune system an added boost. Find out more about how our treatments go hand in hand with being healthy and well by calling Espinosa Family Chiropractic today.

As times continue to get more serious with COVID-19 (also called The Coronavirus), it’s important to know that your chances of getting sick or being overtaken by a virus are exponentially lowered when you’re making healthy and conscious choices.

Below, Espinosa Family Chiropractic goes over a few ways to boost your immune system in an all-natural way.

Eat Lots of Fruits and Veggies

Fruits and veggies are packed with vitamins and minerals that go along way in energizing your body and helping it fight off infections. Those who are malnourished or forget to eat healthily often are more likely to get sick.

Disinfect

Be conscious of who and what you touch without being too much of a freak about it. Wear rubber gloves when you count money, keep your hand off of guard rails, and remember to cover your mouth if you sneeze or cough — we all gotta live here, after all. If someone you know is ill, try to limit your contact with them while they’re contagious.

Visit Espinosa Family Chiropractic for an Adjustment

Chiropractic adjustments have been shown to improve digestive system functionality, not to mention boost your immune system, helping the body function in an optimum capacity. It’s a great way to set yourself up for health and wellness. Contact Espinosa Family Chiropractic today to schedule your consultation.