The Crooked Spine Show

Fixing Upper Pain: Causes, Your Stretches and Muscle Building Exercises to be Pain-free. @Gibson Aug. ’22. Crooked Spine Show

Upper back pain can come from many sources.  This workshop explains the causes and how to fix it through exercises. Also, you will understand how posture plays a role in the cause and correction of your upper back. Check it out.
Watch the full episode on YouTube:
https://youtu.be/mop1zqX7Kjw
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
SHOW NOTES: 
Upper back pain causes:
-poor posture 
-accidents/trauma (recent or past without proper recovery) 
-scoliosis
-change in physical stress (having a baby, job change, starting/changing your working out) 
Upper back pain effects: 
-local pain
-chest tightness: pain with breathing 
-shoulder pain 
-neck, lower back pain. 
How to diagnose: 
-physical exam 
-posture check (weak or tight muscles)
-x-rays
(18:40) Your stretch exercises:
-Lying down/face up/arms overhead
-broomstick
-corner stretch. 
Your strength exercises:
-elbows to the side, water bottles out
-wall push-up
-reverse fly (bent over)
Daily posture awareness. 
-standing/walking (wall pasture check)
-sitting posture check

How Melissa Klepacki helps her Clients with Toxin Removal, Sleeplessness, Dehydration, “the other end” and more.

Do you look for your health practitioners with as much detail as when buying a car or home? Usually not. Melissa Klepacki has the knowledge and experience to help you find the right practitioner, and help you live a better quality of life. She is a phenomenal health coach and enjoys giving away health tips on social media and I especially like her Today's Health Tip podcast (links below). These four topics I picked from her plethora of knowledge will help you get and stay healthy now:
1.Could it be mold exposure or Biotoxin Illness (like Lyme disease)?
2.Sleep - why it's crucial to detox.
3.Hydration - what kind of water matters!
4.What comes out the other end tells your health story.
5. Fixing your five pillars of health. Let's listen in and keep our bodies healthy.
Connect with Melissa K.--
https://www.MelissaHallKlepacki.com (checkout her free wellness assessment & mold illness questionnaire)
https://www.instagram.com/melissahallklepacki/
https://www.tiktok.com/melissaklepackiwellness
https://www.facebook.com/TheGuudCompany/
https://www.linkedin.com/in/melissahallklepacki
https://podcasts.apple.com/us/podcast/todays-health-tip/id1406575788
Watch the full episode on YouTube:
https://youtu.be/mN3kFLT6m4U
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Highlights: 
(3:20) Melissa's knowledge & experience in becoming a Integrative Health Practitioner for her clients.
(4:50) Understanding Lyme Disease & Biotoxin Illness Recovery from chemicals, mold, ticks, etc.
(15:30) Pooping: what is healthy regarding frequency, etc.; and what it means.
(18:10) How to your body's required minerals through water.
(21:10) Melissa's One-minute Wellness Assessment Questionnaire; How it will help you.
(22:10) The changes you will experience after working with Melissa for 2-3 months.
(26:50) How your better health with lower physical and mental stress.
(29:40) Why working with Melissa can reduce your medication use.
(33:50) Melissa's takeaways.
 
 

Adjusting Your Food Choices to Get and Stay Healthy. Guest Alicia Marie, founder of I Am Wellness.

Why don’t we all eat at McDonalds everyday? It's 2022 we know that long-term these type of cheap fast foods can make us feel and look unhealthy; and cause disease. Alicia Marie, NP, founder of ‘I Am Wellness’ health consulting. She will explain how she helps her clients learn to eat better to recover from chronic disease, look good, and eat to stay healthy.
Connect with Alicia—
http://www.aliciamarienp.com/
https://instagram.com/_iamwellness?utm_medium=copy_link
https://vm.tiktok.com/ZTdmYJ5ua/
Free CORE Food Plan guide:
http://www.aliciamarienp.com/corefoodguide
Checkout Alicia's recent magazine article:
https://shoutoutla.com/meet-alicia-hess-aprn-and-founder-ceo-of-i-am-wellness-health-consulting/
Watch the full episode on YouTube:
https://youtu.be/mN3kFLT6m4U
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Highlights:
(4:10) Why Alicia found a passion in functional medicine.
(6:20) Customizing a food plan.
(8:00) How the SAD American Diet causes so many chronic diseases.
(11:40) This mindset will help you achieve your goals.
(13:00) The Benefits of a Coach/accountability partner.
(19:00) Food allergy vs. sensitivity.
(21:30) Is investing in your justified?
(23:10) Balancing supplements with nutrient defense foods.
(25:15) Meal planning to prevent waste and over eating; when are meal prep program worth the cost?
(30:30) Get your Free Core Food Guide (see link above).
(33:00) Become your own Health Advocate.

Low Back Pain: Recovery Exercises; then Staying Strong & Flexible. @Gibson July ’22

Lower back pain can make you stop your daily routine, and make you anxious about certain movements and lifting anything. If the pain persists, then it can affect your sleep, mood and strength. In this workshop I help the audience understand the sources of of low back pain, when to start pain-relief stretching and when to add strength exercises. Then you can personalize your DAILY routine to KEEP your back strong to enjoy a phenomenal quality of life.
Watch the full episode on YouTube:
https://youtu.be/hJSHN7iG8rg
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Starting an exercise recovery program starts with knowing the source of the pain and your pain level. Before starting exercises.
Check and correct: 1. Standing posture 2. Sitting posture
Start with these stretches: 1. Low back roll 2. Supine outside hip stretch. 3. Seated figure 4 knee to shoulder.
Once the pain is gone then strength exercises: 1. Wall kick back (Thank you Dee for demonstrating this exercise) 2. Wall to chair squat 3. Walk THIS way.
Ask yourself:
"Do you want to live a good quality of life with a Healthy Back?"
"Then how will YOU keep a routine of stretches and exercises?"

The Five Principles of Migraine Relief Created by Expert Courtney Beck. Crooked Spine Show

You are lucky if you have never had migraines. This week's guest expert Courtney Beck suffered and now recovered; Courtney is a nurse practitioner, mother, and wife. Now her passion as a health coach is helping migraine sufferers through one on one consulting, so you recover your quality of life, naturally. Here at the 5 fundamental principles to your recovery: functional labs, education, lifestyle changes, detoxification. and mindset.
Connect with Courtney:
https://courtneybeckconsulting.com/
https://www.instagram.com_courtneybeck_consulting/
https://vm.tiktok.com/ZTdmY2dom/
Watch the full episode on YouTube:
https://youtu.be/d7AxVyvYQN0
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
A few highlights including the principles:
(3:20) How Courtney helped herself, first, to fix her migraines.
(5:20) Which blood work helps diagnose your migraine causes.
(10:00) Education: the types, symptoms and triggers of migraines.
(13:40) Specific lifestyle changes through a coach.
(19:30) Why your medical doctor will NOT give you self-care habits; Courtney will.
(22:20) How to detox to help migraine relief.
(24:25) The proper mindset long-term to get and keep you healthy.
(26:50) A client's success story; building good habits.
(29:40) The 5 principles, in summary.
 

Fixing Poor Posture: Start These Exercises Today to Feel Good. @Gibson June ’22.

As a chiropractor for almost 20 years, the #1 reason people experience neck, back, hip, shoulder pain is poor posture. In our current year of 2022, more people are sitting long hours for work and driving long distances. When unchecked this lead to a hunched posture standing or sitting making the body tighter and weaker. In this workshop we help the live audience, watchers and listeners understand how to check their posture; then how to stretch and strengthen to improve and keep good posture while sitting and standing.
Watch the full episode on YouTube:
https://youtu.be/w862PW47mZE
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Here is the workshop outline--
Causes of poor posture. How a hunched posture can make you feel. The goal of corrective movement: improve your body’s balance of flexion and extension muscles.
Proper Sitting: Front edge, knees below hips, feet back.
Proper Standing: Standing against a wall with heels, hips, shoulders and head against the wall.
Start with stretching:
1. Pillow
2.Low Back Roll
3. Broomstick
4.Modified Seated Lunge Proper Standing/Walking. Checking position; on your heels/head up.
And a couple strength exercises:
1.3 Shoulders
2.Kick Back (Standing OR on hands and knees)
3.Superman (Lying flat OR on hands and knees)

How Sara & Anastasia Coach Healthy Habits so You Recover and Stay Well WITHOUT Changing your Life.

Nurses do a lot to help people in medical settings. These two go above and beyond to help coach clients to get and stay healthy once your home. Sara and Anastasia are registered nurses who work their shifts, then share their wellness knowledge daily on social media and clients. It’s much easier to trust coaches that practice staying healthy everyday.
Connect with Sara and Anastasia: 
Website: https://www.livewellandwhole.com/
Instagram: https://instagram.com/saraandanastasia
https://instagram.com/livewellandwhole
TikTok: https://vm.tiktok.com/ZTdPDYpFb/
LinkedIn: https://www.linkedin.com/in/sara-and-anastasia-prech-9a2083229?trk=public_profile_samename-profile
Facebook: https://www.facebook.com/livewellandwhole/
Watch the full episode on YouTube:
https://youtu.be/7Er-TH-rFWk
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Highlights:
(4:40) Who they are and why coaching.
(7:30) First, helping clients change their mindset.
(11:40) How to know when you are stressed. 
(13:00) Using physical activity to lower stress. How EVLO works. 
(17:00) Giving yourself grace and focussing on the big picture; using your WHY. 
(21:40) Importance of accountability partners work. 
(23:50) Avoid professional burnout by using a coach. 
(26:40) Your diet can help or hurt your stress levels. 
(28:30) Importance of sleep and how to improve it. 
(33:30) Using the 4-7-8 breathing to lower stress. 
(37:40) What to expect when working with Sara & Anastasia. 

How Chiropractic Works to Return Your High Quality of Life. In-office Talk May ’19.

As Chiropractors, we are looking improve one's quality of life through removing nerve interference that is causing stress on the body.  This workshop will help you understand how the nerves connect through the body starting pre-birth; then how removing nerve interference when we are stressed from our environment, posture, trauma and emotional stress can help us return to a relaxed and strong state to regain a high quality of health.
Watch the full episode on YouTube:
https://youtu.be/JSXqMkqG7Is
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Highlights:
(2:15) How the body connects together.
(7:15) Nerves health: healthy to irritated to low voltage.
(13:30) How to reduce/stop taking pain medications.
(17:50) Nerve chart (mapping your health conditions). -Here is the link. Effect on muscle pain, nutrition.
(22:45) Sleep deprivation leads to hormonal changes to stay on a stress state.
(30:45) P.M.A -your motivation to get better.
(32:15) H.N.S. -#1 reason for health/sickness.

Keeping Your #1 Tool (You) from Breaking Down. Dr. Tony guests on The IronWorker Podcast. Crooked Spine Show

Hosts Russ, Tanner and Kevin are Ironworkers Union Local 27 in Salt Lake, Utah.  They ask great questions how to keep their brothers (especially the new apprentice) healthy in the Union Labor Trades. Answers: flexibility, hydration, sleep, and more. Learn these so you can enjoy the benefits for you and family long-term without injury.
Learn more from these experts and their guest by listening to their podcast-
https://podcasts.apple.com/us/podcast/the-ironworker-podcast/id1606927622
And see them on Instagram--
https://instagram.com/theironworkerpodcast?igshid=YmMyMTA2M2Y=
Here is the YouTube playlist of stretches I recommend in the show--
Watch the full episode on YouTube:
https://youtu.be/PEqsw16jots
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Highlights:
(8:20) Becoming a chiropractor: the schooling and licensing.
(12:50) Do you want it: the maturity needed in any profession.
(17:40) The day in the life of a chiropractic office.
(19:20) The #1 injury reason for a labor profession.
(21:10) Common ironworker injuries. How they are assessed and treatment.
(29:10) Want to avoid the doctor/chiropractor/surgeons? Do this.
(31:10) How staying hydrated keeps you and your team safe.
(36:00) Drug and alcohol use. When it's NOT ok.
(38:50) Protecting your #1 Tool from breaking down.
(44:00) These stretches done daily to prevent injury (see link above).
(56:40) Why Euclid Chiropractic helps people THIS way.
(60:00) Some wild adjustment stories.
(1:09:50) How the the ironworkers union (and this podcast) provides mentorship the right way.

Stretching: How to Start Building a Routine with These Exercises. @Gibson May ’22.

Lack of stretching is my #1 reason people experience pain. I teach my patients to have a balance of flexibility with strength to handle their stress of their day. When people learn to build a DAILY stretching routine, they can prevent and recover from painful injuries. Today's workshop will help start this process including simple exercises that will keep your body more flexible.
Watch the full episode on YouTube:
https://youtu.be/q_unZzEMR4k
Subscribe, Listen to this episode on iTunes:
https://apple.co/2M0zBCs
See our other podcast videos:
http://bit.ly/2AKgyYA
Here is the workshop's outline:
Why stretching prevents injury, increases strength, and helps your body relax.
Steps to setting up your routine.
1. What time of day?
2. What location (home or gym) If at home what room?
3. What equipment will you need? When stretching.
1. Does it feel uncomfortable, painful or tight?
2. How long will you hold the stretch?
3. How many times will you repeat the stretch?
Sample Stretches to build your routine.
1. Upper Trap.
2. Broomstick.
3. Low Back Roll.
4. Lying down Side Hip Stretch.
5. Cobra pose (full or assisted)
6. Downward Dog pose (full, chair assisted)