by Matthew Mundorf, DC, CF-L1
Working from home has its challenges. Check out some tips we've provided to make the experience a little better.
Due to the #COVID-19 pandemic, many Americans find themselves working from home. Here’s a few tips we have for you guys to help get you through your new workday.
Lastly if you find yourself working in the same workspace as your spouse or significant other, try to be patient and understanding with one another. Refer to your pet(s) as upper level management. If you have a complaint, blame it on an imaginary co-worker, and take said complaint to upper level management. They’ll be sure to handle it promptly.
Let us know if you've got anything you think we should add to our list! Stay safe, and healthy!
by Matthew Mundorf, DC, CF-L1
Check out these progressions to get better at Pull-Ups!
Remember when we were kids and we would see a tree and just pull our way up that thing in a heartbeat? Back then we didn’t even think about doing things like pull-ups. But now? Another story. As adults, our upper body strength relative to our own weight is severely reduced. Pull-ups, and climbing in general are nowhere near as easy as they used to be.
As human beings we have taken for granted how easy things used to be. As a movement specialist, and exercise-focused Chiropractor, I highly recommend that you try to incorporate pull-ups in to a weekly strength training regime.
Why should you be doing Pull-Ups?
In this video, I have shared my 6 recommended progressions to get better at Pull-Ups. Adequate time should be spent at each progression to the point where you can do approximately 20 repetitions unbroken before trying to move to the next.
Because pull-ups are a total body, gymnastics-based movement, be patient with progress. Do not get bent out of shape if you fail to see dramatic results quickly. If you feel like you’re carrying extra weight; diet and exercise together will allow you to see faster results. Good Luck!
by Stephen Patti, DC
The spine has normal curves, and it sometimes can have abnormal curves. Here's a little information about an abnormal curvature condition that can take place...SCOLIOSIS.
No, not the kind of curves you’re thinking of…I’m talking about the curves of your spine!
When looking at a “normal” spine from the back, you should notice that it is straight and each vertebra is nicely stacked on top of one another. When the spine begins to deviate significantly towards one side or the other, it is known as a condition called scoliosis.
Scoliosis is defined as the abnormal lateral curvature of the spine and affects about 2% of Americans (some cases more severe than others). This condition can lead to poor biomechanics not just in the spine, but throughout the entire body. It can also cause unwanted, persistent pain and discomfort that is not particularly fun to deal with.
As someone who suffers from this condition myself, I am here to help you recognize the signs and symptoms that are commonly seen with scoliosis. These include (but are not limited to) …
If you suspect that you or a child of yours has scoliosis it is important to seek help from a professional who deals with this condition.
For more information on scoliosis click here!
Although this blog is about recognizing the symptoms of scoliosis and not necessarily treating it, here is a link that might help you with some of the associated symptoms.
by Matthew Mundorf, DC, CF-L1
The shoulder is quite a complex combination of joints. Read further and learn how to bring stability to the region.
What’s up guys? Today I want to talk about the shoulder joint(s). If you are like most people, you probably think the shoulder is one joint. In actuality, the shoulder is comprised of 4 different joints. Today I’m talking about the two most important. One that should be very mobile, and one that should be very stable.
When you think of the shoulder, most people think of the glenohumeral joint. The glenohumeral joint is made by the head of the humerus, and where it meets the glenoid fossa, which is part of your scapula aka shoulder blade. This joint is designed to be very mobile in nature as it allows for motion in multiple different directions.
When I go to different gyms, I see a lot of people trying to gain mobility of this joint by doing things such as the PVC Pass Through. Often it’s part of their “warm-up” and its just what they do prior to working out, as they socialize and mingle with other gym members. (disclaimer, I am guilty of this)
Stop doing this! The mobility in your shoulder is LIKELY already sufficient. Instead, it would be a good idea to focus on your shoulder stability. Do this by addressing a different joint. The scapulothoracic joint, where your shoulder blade articulates with your rib cage. Often times this joint is too mobile, is weak or it lacks stability. For example in instances with “scapular winging”. When this happens, it can predispose someone to injury, usually in the form of a soft-tissue injury (muscular, tendinous, or ligamentous).
Here are 4 exercises that I like to help bring some stability to the shoulders.
*** Please be careful as you could injury your wrists, elbows, or shoulders on any of the movements, especially the NEGATIVE MED BALL PUSH-UPS.
***Additionally, this is not to be considered medical advice as every individual has different needs. These movements are a good supplement to an existing workout program for individuals that have been cleared for exercise by a medical doctor.
by Lindsay Peterson, DC
Chiropractors ONLY help with neck pain, back pain, and headaches...right? Nope. Read my blog below to learn a little more about a common condition chiropractic has been shown to help with.
It’s a common misconception that chiropractors can only help manage back pain, neck pain and headaches, but that could not be further from the truth. Chiropractic adjustments enhance the function of the nervous system - the master system in our body that controls EVERYTHING within our bodies from the heart and lungs to the digestive tract and reproductive organs. By strengthening the nervous system, the body is better able to respond, adapt and carry out the necessary functions to keep our organs working the way that they should.
Asthma is one of the many conditions that chiropractic adjustments can help relieve and manage. For those that don’t know, asthma is a narrowing of the airways accompanied by increased mucus production within the airways themselves. Some of the signs and symptoms associated with asthma include coughing, wheezing, chest pain, and shortness of breath.
Asthma may be exercise induced, allergy induced or provoked by various occupational or environmental triggers. Common triggers for asthma can be found here. The severity of asthma and its associated “attacks” can take on a wide range from the occasional irritation to a life-threatening situation. Asthma is often managed with medication (in the form of an inhaler), oxygen therapy, avoidance of triggers and other preventative strategies. Although there are many ways to prevent experiencing an asthma attack, it is important to be aware of the common risk factors. It is important to be aware of these risk factors so that you can make the necessary efforts to decrease your chances of developing asthma.
While asthma may not always be avoidable, there is much that you can do to keep yourself from suffering as frequently. In addition to the avoidance of triggers, chiropractic adjustments can help to manage or relieve many of the common signs and symptoms that accompany asthma. Some studies even show that chiropractic care can help to reduce and, in some cases, eliminate the need for medication. This is not only true for adults, but kids too!
If you or someone you know struggles with asthma and is looking for support and relief, be sure to share this post with them and get in touch with us to see how we can help!
by Matthew Mundorf, DC
Hey Everyone! Below is a video and some info on how you can deal with upper back and neck discomfort all on your own! Check it out!
NECK PAIN – “UGHHHH, what a pain in the neck” Did you know that Neck Pain is the 4th most common type of pain reported in the US. Neck pain has a prevalence rate exceeding 30% among adults, and of those 30%, nearly 50% of them will continue to experience some degree of chronic neck pain or frequent occurrences. Last statistic I’m going to throw at you…It is estimated that up to 70% of American adults will be affected by neck pain that interferes with activities of daily living at some point during their lives. Neck pain can be caused by a list of different things.
SOOOOOOO…What do you to do prevent excruciating neck pain? Or what can you do to deal with neck pain when you can’t get to a chiropractor?
The following 4 exercises/stretches are a great place to start. These exercises are safe for most of the population, however they are not for everyone. So please seek the opinion of a chiropractor, physical therapist, osteopath or medical doctor before beginning to do these activities
It is highly recommended that you consult a chiropractor, physician, or physical therapist before beginning any stretching or exercise regimen. The information in this post and video is not medical advice and should not be taken as such.
by Stephen Patti, DC
Hey Guys, this is Dr. Steve. I wanted to talk a little about the core (not an apple), what it is comprised of, and offer a few simple exercises you can do to take care of yours.
As a former athlete, I remember coaches and trainers always talking about how important it is to have a strong core. I thought I knew exactly what that meant, but after taking several anatomy classes and extensive seminars, I realized that there is a lot more to the core than you may think. Here are some of the things that I have learned about the core…
The core takes on the shape of a cylinder and has a top, a bottom and a surrounding outer face. It can be divided into 4 groups of muscles and soft tissue structures that all work together in order to provide stability and mobility throughout the center of the body. A strong core improves posture and spinal stability, promotes a healthy pelvic floor and allows for efficient breathing.
At the top of the core is a dome shaped muscle called the diaphragm, which acts as a primary muscle of respiration (breathing). At the bottom of the core sits a group of muscles known as the pelvic floor. A strong pelvic floor is crucial because it allows for proper function of our pelvic, urinary and reproductive organs. For more information on the pelvic floor click here.
It is also important to recognize the relationship between the diaphragm and the pelvic floor. During normal breathing, the two simultaneously lower and raise together while maintaining intra-abdominal pressures.
Lastly, the transverse abdominis and multifidus muscles make up the surrounding face of the cylinder that is the core. If these muscles are weakened, it leads to poor posture and decreased stability within your spine that can cause pain, discomfort or increase susceptibility to injury.
Check this out for more reasons about why it is important to keep a strong core!
Listed below are a few simple exercises that you can perform at the gym or at home to make sure your core is in great shape...Click the links to see them performed, so you can begin incorporating them in to your routine.
These exercises alone are not going to give you a well-defined midsection, if that's what you're after. But these exercises are a great starting place to strengthen your core. If you have any questions, please don't hesitate to contact me at our office. See you guys later.
by Stephen Patti, DC
Hey guys! Dr. Steve coming to you here with some information about your MID-BACK.
The thoracic spine (T-spine) is the section of the spine located between the neck (cervical spine) and low back (lumbar spine) and is made up of 12 vertebrae. What makes the T-spine unique is that it is the only part of the spine that directly connects with the rib cage via small joints called costovertebral joints. Though small, these articulations are incredibly influential and notably limit the motion of the T-spine in comparison to the more mobile cervical and lumbar spine. To learn a little more of the anatomy of the thoracic spine check this out.
A few important considerations with respect to the thoracic spine are alignment, mobility and the effect it has on the shoulder blades (aka scapulae).
There are a number of injuries that can be avoided by having a healthy thoracic spine that moves properly, including; rotator cuff impingements, shoulder dislocations and bicipital tendonitis. Listed below are a few things you can do to get your thoracic spine moving the way it should in order to help with proper biomechanics and injury prevention.
Exercises to help mobilize T-spine
Refer to this video that demonstrates how you can use a lacrosse ball to help with tight muscles in your thoracic region
The exercises listed above are a great starting point to improve your thoracic mobility.
In addition to these at home exercises, chiropractic adjustments are an even better way to get the joints of the spine moving. Adjustments provide input into the joints to stimulate mechanoreceptors and facilitate in breaking up adhesions within the joint, reducing muscle spasm and pain, and improving overall joint function.
by Matthew Mundorf, DC
Hey guys, check out this video about how to get your GLUTE's working better.
My BUTT is broken! Fix it! (Not really, it just isn't working great...)
While starting Catalyst Chiropractic, I began suffering from some pretty bad, chronic low back pain. I didn’t understand why because I was foam rolling, stretching, exercising, eating right, getting massages from time to time, trying to do my own recovery, etc. I had a list of things to do to keep me from suffering from low back pain but I was still having to deal with it.
After continuing to try and find a fix, I finally realized that when I was picking things up, I was doing so with my hamstrings, and my low back, placing unnecessary stress on them. I discovered that my glute's were completely turned off, and I wasn’t utilizing them AT ALL. So I diagnosed myself with Gluteal Amnesia.
Gluteal Amnesia is when your glute's forget how to work, especially with hip extension. Picking things up as well as other activities like running and jumping involve hip extension. Your Gluteus Maximus (aka Glute's) should be your #1 hip extender. If your glute's become secondary to something else (hamstrings in my case), it is only a matter of time before you start to suffer in some way, shape, or form. In my case, my low back began to suffer. Other signs of Gluteal Amnesia can be found here.
So I took it upon myself to get my glute's working better, and firing first when I extend my hips. These exercises have helped me tremendously in dealing with my low back pain. I now to have to deal with pain after exercise and throughout the day.
If you struggle with low back pain after exercise, or you think your low back pain could be due to inactive glutes, try these exercises for yourself.
If you want a little more information about the Gluteus Maximus, check this out!
by Lindsay Peterson, DC
Hey guys! Personally I love natural cold remedies. Check out this article about some of my favorite's.
Cold weather is quickly approaching and with that often comes an increased chance of suffering from colds, sinus infections or the flu. Below are a few of Dr. Lindsay’s favorite natural health remedies for preventing and getting over sickness quickly.
Bragg’s Organic, Raw & Unfiltered Apple Cider Vinegar (ACV)
Although the taste leaves something to be desired, this little number does the trick! Whether you’re congested, nauseous or just feeling a little off balance, throwing back a little ACV will help speed up your recovery.
What to Know
All the rage these days, elderberry is something that deserves to be talked about. In case you didn’t know, elderberry is one of the greatest and oldest medicinal plants that is a strong supporter of the immune system - what we use to fight off disease. You can find elderberry supplements in many different forms such as a natural syrup, gummies, dissolvable tablets, etc.
Benefits of Elderberry include:
Hot Tea *with locally sourced honey*
Perhaps the most classic remedy, hot tea still remains one of the best ways to support your body naturally when you’re feeling ill. There is such a wide variety of teas out there to support whatever you might be experiencing. My favorite well-rounded immune boosting teas are Yogi’s Echinacea Immune System Support or Pukka’s Elderberry & Echinacea. Echinacea is one of the BEST sources for immune system support. Honey in your hot tea adds a little bit of natural sweetness and even serves as a natural cough suppressant (score!). Honey that is sourced locally will also help to protect against anything that may be stemming from allergies.
By now I’m sure you’ve heard one thing or another about essential oils and how they can be used for pretty much anything. It’s so true! Essential oils come in endless varieties/combinations and can be used in a number of ways including diffusing, topical applications, in conjunction with a sinus massage or direct application within the nasal passage using a cotton swab. HUGE BONUS coming your way if you use a diffuser as it functions as both a diffuser and humidifier in one! The humidity will help to eliminate issues associated with dry airways and sinuses. Below are a few of the most common symptoms experienced during the winter season with the recommended oils for relief.
Common Symptoms & Recommended Oils for Relief
Although essential oils are certainly wonderful, use CAUTION and do NOT diffuse the following essential oils in the presence of your beloved household pets as they are toxic to pets and may contribute to unwanted health issues.
Adopt an Anti-Inflammatory Diet
Many of the illnesses and diseases that we are required to fight off involve some part of our body being inflamed. What better way to combat sickness than addressing the problem at its source?! Adopting an anti-inflammatory diet is a huge step towards eliminating and reducing the inflammation that your body is experiencing. How do I follow an anti-inflammatory diet?
EAT these anti-inflammatory foods liberally
AVOID these inflammatory foods that just cause more stress & inflammation
Getting sick is never fun, especially during the holiday season. Next time you feel like you might be getting sick, get ahead of the problem and try these simple, but effective health tactics. Have some of your own favorite natural cold and flu remedies? Share below with us!
by Matthew Mundorf, DC
Check out this video providing some information surrounding the time-frame in which you can expect to feel better.
How long until I start seeing improvement? How long before I feel better? How long do I need to see you to fix my problem?
We get many variations of the same question here at Catalyst Chiropractic. To best address the question, we need to determine how severe your condition is and how long it has been going on. Everyone's problem is unique to them, so there isn't a catch-all answer.
Chiropractic can help you to see significant improvement right after your first treatment, but in order to see lasting changes, you may require multiple sessions. Think of chiropractic as a process much like dieting and exercise.
Our patients that have the best results stick with their care plan. They make lifestyle modifications to help relax tight muscles, strengthen weak muscles, and change their overall posture. When taking this approach, our clients see more permanent results.
Why? Because we are addressing the cause of the problem, rather than just trying to hide or minimize the symptoms.
If you know someone that could benefit from chiropractic care, please direct them to us. We love helping people that want to see change.
by Lindsay Peterson, DC
Chiropractic has been shown to help women throughout their pregnancies. Check out this article to find out how.
Chiropractic & Pregnancy: What to Know
It’s not uncommon for a new or expectant mother to want to do everything in her ability to nourish and provide for the new life that she is about to bring into this world. This feeling is often accompanied by a lot of questioning and concern… “How can I best provide for this new life? Is what I’m doing safe? What are the best choices for me and for my baby? What can I do to improve my chances of delivering a healthy baby?” It’s natural to have these curiosities and every woman should be provided with enough information to make educated decisions regarding the health of herself and the new life she is supporting.
This post aims to provide answers to many, if not all, of the questions that may be present when considering chiropractic care and pregnancy. Naturally, many women ask, “Is it okay to see a chiropractor if I’m pregnant?” Good news! It is not only safe, but actually encouraged for women to seek chiropractic care before, during and after pregnancy. Chiropractic adjustments are non-invasive, drug-free and serve as the best natural way to help manage many of the common signs and symptoms associated with pregnancy while also providing numerous health benefits for the baby. Some of the benefits to getting adjusted throughout pregnancy include, but are not limited to:
So, why is chiropractic care during pregnancy so important? Chiropractic adjustments improve function of the nervous system, which allows better communication between the brain and body (both mom and baby) and contributes to a healthier pregnancy. And, of course… Healthy pregnancies lead to healthy babies! With such an immense amount of change happening in both mom and baby, there is no better time to ensure that mom’s nervous system can function without interference. Additionally, it is important to ensure that mom’s spine and pelvis are in proper alignment to promote the best environment for carrying and delivering the baby with ease.
As with any other health care provider, it’s important to let the chiropractor know if there are any pre-existing health conditions as they may play a role in the doctor’s decision of when and how to adjust. There are numerous ways to perform a chiropractic adjustment and adjusting methods are individualized to each woman’s age, size, weight and condition of health. Additionally, there are certain chiropractic techniques designed for pre and post-natal care and many tools available to provide the greatest amount of comfort while considering the physical changes that occur throughout pregnancy.
Chiropractic is about so much more than “cracking backs” and can offer women tremendous support and relief throughout such a critical time. If there are any additional questions or concerns regarding chiropractic care and pregnancy, comment below and we’ll get back to you with an answer as soon as we can.
by Matthew Mundorf, DC
Thirsty Thursday is upon us. Drink up!
by Matthew Mundorf
ESPN just released "The Body". Here's my take on the requirements of different athletic domains, and how it shapes professional athletes bodies.
“ESPN the Body Issue”
If you don’t know what the ESPN Body issue is, and you respect professional athletes for their hard work and dedication, I highly recommend you check it out. Every year dating back to 2009, ESPN features athletes (some well-known, and others you maybe haven’t heard of) and spotlights their bodies and how the requirements of their sport or position in that sport have shaped their bodies in to what they are presently.
ESPN has done an awesome job of featuring athletes of all shapes, sizes, colors, genders, and sexual orientations. Without discriminating against a human being of any kind.
Check it out for yourself @ http://www.espn.com/espn/feature/story/_/id/27400369/the-body-issue
In my opinion, it is very cool to see elite level athletes and what their bodies look like without protective equipment (ie shoulder pads), a uniform or any other attire hiding it. I think the best part about this issue is seeing the difference in build and muscle structure between athletes from different sports that can be considered some of the best at what they do. The purpose of this blog post is to look at and dissect the human body and its anatomical make-up as it relates to given sports. I recommend picking up an issue or going to ESPN.com and browsing through the pictures on their site, and follow along with my list.
In the 2019 issue on ESPN.com, this years athletes include:
In previous issues, we’ve seen Men’s and Women’s athletes from the following sports: Tennis, Hockey, Figure Skating, Track & Field, Softball, Wrestling, Mixed Martial Arts, Skiing (freestyle and cross country), Swimming, Motocross, Fencing, Volleyball, Rugby, Wake Boarding, Golf, Surfing, Soccer, Bowling, and Badminton….I’m sure I missed a few.
I will focus on this years issue, because there is just too much to talk about if we go all the way back. Going in order of how the athletes are presented by ESPN, I will talk about each athlete and their bodies. I will discuss anything that makes sense as to their build and body structure as well as anything I find unique. If I know more about a particular sport/position within that sport, I may spend more time there, but I ensure you it is not to show favoritism.
If you read this start to finish, I hope you have enjoyed it. The purpose was for nothing more than to dissect anatomical design of professional athletes that were featured in the ESPN Body issue. Hope you enjoyed. If you have a different opinion than my own, please voice it in the comments.
by Matthew Mundorf, DC
Here's a quick video of a full adjustment. Check it out.
What does an adjustment look like? Does an adjustment hurt? How long does it take? I'm afraid of my neck being adjusted. Do I have to be cracked? What is the popping sound?
These are all things we hear on a regular basis at Catalyst Chiropractic. I decided to post a video of one of my patients being adjusted. She is an active mom, values chiropractic care, and gets adjusted regularly. I will add, that she also utilizes myofascial release in conjunction with a majority of her her adjustments.
Does an adjustment hurt? - Adjustments DO NOT hurt.
How long does it take? - They can take anywhere from 2 to 7 minutes. We will offer complimentary E-Stim and a heat pack for 10-15 minutes prior to an adjustment.
I'm afraid of my neck being adjusted. - If you are afraid of your neck being adjusted, that's fine...we will not make you have your neck adjusted.
Do I have to be cracked? - No. We can adjust you utilizing an Activator. An Activator is an instrument that helps us to adjust people, children, and infants that either don't want to be "cracked" or shouldn't be "cracked."
What is the popping sound? - The joints of your spine are known as synovial joints. Synovial joints have fluid and gas in them. When we adjust a spinal segment, the quick change in pressure causes the gas to be released from the joint.
I hope this answers some of your questions. If you or someone you know could benefit from chiropractic care, and they've been hesitant to try it...mention us to them and we would love to help them with gentle and effective care.
Crossfit Athlete utilizes #duh-werks...(Cupping, Myofascial Release, Hypervolt and most importantly an ADJUSTMENT!!!)
by Matthew Mundorf, DC
CrossFit beats you up, as do many other training regimens. Here's a look at some of the services we offer at Catalyst Chiropractic.
At Catalyst Chiropractic, we offer several services that compliment traditional chiropractic adjustments. Those services are Cupping therapy, myofascial release and hypervolt therapy.
Cupping Therapy is kind of trendy now, but it’s actually been around for quite some time. The suction in the cups creates a vacuum causing your skin to rise and redden as your blood vessels expand. Typically we leave cups on for between 3-5 minutes. The number of cups we use depends on the size of the area affected. Sometimes we will slide the cups across the skin.
Myofascial release is the process of using a stainless steel instrument paired with a lubricant to slide across the skin covering dysfunctional muscles. This technique is designed to break up adhesions (microscopic scar tissue) between painful, problematic muscles and their fascial covering.
Percussive massage aka hypervolt therapy is performed with the Hyperice Hypervolt. Up to 3200 RPMs can be used for warming up pre-workout, or recovery post-workout. It’s safe to say the Hypervolt is easily our clients favorite modality we can provide.
If you want to try any or all of these out, reach out to us. We'd love to work with you.