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Yoga is something different to everyone. It can be as much or as little as you want it to be. It can be a way to keep the physical toned, lean and strong or the mental sharp, aligned and focused. Pilates centers the mind and body with focused exercises to strengthen the body’s core muscles – those in the deep abdominals and closest to the spine. Pilates works to elongate, strengthen and improve muscle elasticity and joint mobility.
Vermillion & Bloom now offers yoga and Pilates classes on Tuesday and Thursday mornings at our West Linn office. Instructed by Tiffany Carlson, a certified personal trainer, these classes will help you balance mind and body and work towards a healthier and stronger mental and physical presence.
Speak with Dr. Vermillion and Dr. Bloom today about how regular yoga and Pilates classes can supplement chiropractic treatments and help evenly condition your body, improve physical performance and help prevent injuries.
Yoga and Pilates Classes
Yoga Classes: Mondays and Wednesdays – 8:00 a.m. to 9:00 a.m.
Traditional yoga poses focusing on strength, stability and balance.
Pilates Classes: Tuesdays and Thursdays – 8:00 a.m. to 9:00 a.m.
Pilates is conducted with ball work and resistance bands to add another layer to strength training (balls and bands provided during class). This is a popular class, please arrive early.
Class location: Vermillion & Bloom offices
Classes begin promptly at 8:00 a.m. and last 55 minutes. Participants should bring their own mats and towels. All participants will be required to fill out a class waiver before practicing.
Enjoy unlimited yoga and Pilates classes for only $60.00 per month.
Drop-in classes: $12.00 per class
Ready to get started? Download the class waiver here.
What You Need To Know
As a majority of our lives are spent sleeping or trying to sleep, a pillow can be just as important as a mattress and warrants an equal amount of consideration.
It is important to know if you are a stomach, side, back or combination sleeper. The neck and shoulders need to be properly aligned and supported to allow for a good night sleep.
Most pillows only have a two to three year lifespan. Frequent washing can break them down more often as well.
How to Choose Your Pillow
Side sleepers do best with pillows which are taller and wider. The neck should remain in line with the shoulders and not tilt down or up for a proper fit. Additionally the pillow should be medium-firm.
Back sleepers do well with medium-firm pillows that have a wave or a neck roll in them, which allows for the natural curvature of the spine, cuddles the neck and supports the head. These pillows should have a slight indentation where the head will be and higher up where the neck is.
Stomach sleepers should have a gentle slope and soft or gentle fill. Stomach sleeping does put the most twist on the neck and spine since stomach sleepers turn their head one direction or another.
Combination sleepers would do best with a medium-firm tri core or D core pillow. These allow for room for side and back sleeping. These can work for stomach sleeping as well but do not have the gentle slope. When side sleeping, the D core pillow has room for the hand under the pillow without it being crushed by the weight of your own head.
How to Choose your Filling
After picking a pillow for how you sleep, it is important to consider the filling. Goose down will be the most expensive and the least firm.
Those with allergies have many hypoallergenic choices, including synthetic fibers, Tempur-Pedic pillows, cotton or wool fill . The synthetic fibers will likely hold up to washing the best. Cotton and wool are more natural but will break down sooner with washing and may not be as firm as needed.
Purchasing Your New Pillow
Expect to pay between 40-100 dollars for a good pillow. The more expensive the pillow, the longer the warranty the pillow should have. Once you think you have found a good pillow try it out, set your head on it to see how it feels.
Come in to our office in West Linn to give our pillows a try and see what works for you! We’ll help you find just the right pillow to give you that perfect night’s sleep.
1. Warm up before beginning.
Gardening can be very physical, from shoveling dirt and moving mulch to sustained postures like weeding and seeding. Treat gardening like a sport. Take a walk before you begin! A quick 10-minute walk followed by some light stretching will help ward off sore muscles and joints later.
Take the time to stretch your arms, chest, wrist, fingers, back, gluteals and legs before both during and after you garden. Remember to BREATHE!
3. Use your legs, not your back!
When you are shoveling, remember to keep your feet wide in a “fencer stance”. Make sure to bend at the knees and hips to keep your back as straight as possible. When you do need to bend, make sure you keep your stomach muscles tight to help brace and support your spine.
4. Wear knee pads.
OK, these may be a bit dorky, but who cares! Save your knees from bruises and aches by wearing these. You can also get soft foam pads to kneel on, but they can be annoying to move around with you.
5. Be a tripod.
When you know you will be on your knees digging with hand tools or weeding for a while, make sure you use your opposite hand to hold you up so you do not hunch over. An open palm or fist can be used as your support. Change support hands often (every 5-10 minutes) so you give both sides of your body an equal amount of work. Practice using your non-dominant hand; this is good for your body and your brain! While kneeling, keep your core tight and maintain the natural curve in your lower back.
6. Change your position at least every 15 minutes.
Ligaments connect our bones together. When our ligaments are in stretched sustained postures for 20 minutes or more, they lengthen and begin to loose the ability to support our joints as well. Make sure you take a break, or switch your body position to help those ligaments avoid strain.
7. Twist with your legs, not your back.
Instead of using your spine to twist your upper body, move those feet around. The disks in your spine are more vulnerable to injury in a rotated position than in in neutral position- especially when moving heavy loads.
8. Lift with your legs.
When moving heavy bags of soil or pots of flowers, make sure you use a good lifting technique. Get close to the object, squat down and grasp the object from the base. Keeping your head up, tighten your stomach and glutes and exhale while you stand up. Remember, keep your spine straight as you can. Our spines work really well in the vertical position, but are vulnerable to injury in a flexed or twisted position.
9. Stay hydrated.
Time flies when you are having fun, so make sure you are drinking water regularly. Our bodies are able to stay hydrated better with small frequent amounts of water than guzzling a large amount at one time. I like to keep some frozen water bottles around, so I can have a refreshing drink while I have a stretch break. Avoid sugary drinks, caffeinated beverages (even tea) and alcohol because these can contribute to dehydration. Save those beverages for a treat when you are all finished for the day!
10. Make an appointment to see your Chiropractor .
Spinal manipulation can help relax muscles, restore motion and decrease your soreness after gardening. Manipulation for the shoulders, wrists, elbows, knees and ankles can help you recover faster so you can get back to the garden!
Erin Bloom DC
· Constructed of highly resilient polyurethane foam.
· Great for neck, back or under knees. Use with existing pillow and pillow case or alone.
· Made of different densities for different uses.
- Many clinical trials have demonstrated the benefits of vitamin D to support bone strength and density.
- Human skin cells can synthesize adequate vitamin D after exposure to UV-B rays from sunlight, which is why it is sometimes called the “sunshine vitamin.” However, many people fail to maintain adequate vitamin D intake.
- Supplementation with vitamin D at dosages of 700-800 IU daily or higher has been associated with a 23-26% improvement in bone health, especially for older adults. (this statement has not been evaluated by the FDA)
- Gluten Free and Lab Tested
- Skin cannot absorb vitamin D with sunscreen on
- Many northern latitudes do not get enough of the vitamin D producing rays even in the summer.
The National Heart Association recommends higher levels of HDLs (good cholesterol) for heart protective effects.
HDL levels should be at 50 or higher for women and 40 or higher for men to be protective. It is important to check your cholesterol at least every 5 years if they are healthy and every year if they are out of range.
HDL’s can be increased by eating additional servings of fatty fish. Two servings a week is generally recommended. If you are not a fan of eating fish, supplementing wtih fish oil is helpful.
- · Contains no sugar, salt, yeast, wheat, gluten, corn, dairy products, artificial coloring, or artificial flavoring. This product contains natural ingredients; color variations are normal.
- Support for cardiovascular function, skin, and joint health* ( Statements not supported by FDA)
- Eskimo-3 is a source of Omega-3 Fatty Acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). One of the most clinically-validated nutritional supplements available, Eskimo-3 has been the subject of more than 50 independent, peer reviewed, published clinical trials and studies and more than 100 scientific papers. Produced from cold water, ocean dwelling fish, Eskimo-3 is guaranteed free of dangerous levels of toxins and pollutants.
- Unlike many other fish oils, Eskimo-3 is not chemically modified to artificially increase DHA and EPA levels. Eskimo-3 provides high-purity, natural stable fish oil in a 500 mg softgel.
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We face a lot of challenges to our immune system – especially in most workplaces. A natural boost just makes good sense.