Spencer Stretches

The following three stretches have been identified as the most impactful for the upper and lower body. When dealing with muscle imbalances it is often considered more beneficial to begin stretching shortened tissues before strengthening weak muscles. Perform the following stretches twice a day when possible and with a preference before going to bed (as recommended by Lance Armstrong's chiropractor, Dr. Jeff Spencer). Hold each stretch for 20-30 seconds on each side and repeat for two repetitions. Stretches like these are also beneficial AFTER exercise and it has been shown to NOT be of benefit to stretch cold muscles. Please let us know if you experience discomfort during the stretches as they are not intended to hurt.

Pectoral Stretch: You can do
this one arm at a time or also
use a door frame. Make sure
it does not create shoulder strain.




Hip Flexor Stretch: Make sure the
front knee does not go over the
toe - keep your posture upright
and bring your entire body
forward until you feel a pull
in the front of the hip.




Piriformis Stretch: Cross one
ankle over the knee and push
the knee away.

* These exercises are intended for practice members of Nova Spinal Care. Notify your Chiropractor if you experiene an increase in pain or discomfort.

Appreciating Your Physical Body

The greatest art form that exists on this planet is the human body - a magnificently structured temple of sacred architecture. Are you grateful for your body? Some people are but most people take this wonderful gift for granted. Many people complain about the shape of their body - I'm too fat, too thin, too short or too tall. They spend a great deal of time in front of the mirror focusing on what they perceive as imperfections of their body rather than focusing on its magnificently balanced perfection. Being grateful for your body and for the multitude of its powerful gifts can make the difference between experiencing wellness or illness in your life.

One of the reasons why some people beat themselves up about certain areas of their bodies is because they are comparing themselves to a fantasy of a magazine cover they think they are supposed to look like. After working with thousands of people, I am convinced that for every part of our body we don't like there is a part we admire. If we are putting ourselves down in one area I can guarantee we are proud of another area. We may not like our thighs, but we admire our eyes. We may not like our thin hair, but we admire our skin. We may not like the shape of our body, but we like the shape of our lips and our smile and so on.

I worked with a supermodel in Canada who I thought was beautiful from head to toe but she didn't think so. She focused on exactly half of her body she didn't like. What's not to like? Well, she thought one of her eyes was off to one side if you looked from a certain angle, her breasts weren't balanced, one of her eyebrows was plucked too much and was too thin, one of her teeth was crooked, or so she thought, her hair was always folding on one side - you get my point. Her body had a balance of things she liked and disliked, and so does everybody else's. We need this unique balance to keep us humble and to keep us growing. If we only had things we liked about ourselves, we would get puffed up, overly proud and alienate ourselves from other people. Have you ever met people who thought they were all that, the people who were marvelous in every area and didn't need to grow or evolve anymore? That's right - you probably wanted to get away from them as soon as possible.

Begin to train yourself in becoming grateful for all parts of your physical body that you currently dislike. Think about your head - How can you be grateful for it? For your hair? Your scalp? Your eyes? Your skin, nose and lips? Ask yourself, ‘How does this serve me?' When you are grateful for all parts of your head, work your way in your mind through your body from head to toe, identifying each and every part inside and outside of you. Keep asking yourself how that part of your body serves you until you are truly grateful for every part of it.

No matter what your physical body looks like, you have things you like and dislike, or even admire and despise, about yourself. Everyone practices the same math of fifty-fifty, right down the middle. Both things you like and dislike are going to serve you in your life and the wisdom is appreciating this balance and being grateful for it. When you do this and take the time to see all parts of your body are serving you in your life to appreciate it for what it is, you empower yourself. Recognize the magnificence of your physical body and find a way to look at it in a new way - with awe and gratitude.

Dr. Demartini (www.drdemartini.com)

Osteoporosis: Catch it Before it Catches You!

There is a disease process that leads to loss of height, spinal deformities, bone fragility, and a consequent increased risk of fractures. It affects over 50% of women at some point in their lives and as you've probably guessed, it is osteoporosis. Luckily, it is a highly preventable and reversible disease and each of us can do our part in reducing our own risk.

An understanding of a simple physiological principle called Wolff's Law can empower us to take control of our bone health. The principle describes that bones are stimulated to thicken when mechanical resistance is placed across the bone: i.e., when a muscle contracts. Specialized athletes such as baseball pitchers and tennis players have measurable differences in the bone density in their arms. Bones in their throwing or racket arm are thicker than the lesser used arm.

Conversely, a limb that has been broken and put in a cast will show measurable bone loss. Studies on astronauts, the bedridden and athletes have clearly shown that if the muscles around the bone are not subjected to movement, and/or the bone not subjected to the weight of the body or an external force, they will lose calcium.

Exercise places physical stress on the body. Bones, like muscles, respond to stress by becoming bigger and stronger, and like muscles, bones weaken and literally shrink if not used.

Of utmost importance to individuals who choose to exercise or who haven't yet started is that it's never too late to positively impact bone health. When the astronauts returned from a weightless environment and started exercising again, the bone mass returned to pre-flight levels. When the cast is removed, the limb will also regain its bone mass if exercised. This gain in bone mass is not limited to the young. Studies on the elderly have clearly shown that bone loss can be retarded, even reversed with exercise.

One of the best types of exercise for bone health is resistance training. Many women believe that strength training will cause them to bulk up. On the contrary, when performed properly, building muscle not only improves bone strength but also converts fat cells into muscle cells. This in turn increases the body's metabolic rate, which causes calories to burn at a much faster rate! Weight bearing exercises such as walking and running also prove to be effective in maintaining and increasing bone strength.

Ensuring proper posture throughout our exercise and the way we work, play, sit and move can determine the chronic stress placed on our spine. Viewed from the side, the spine is shaped like an S-curve. It is ten times stronger when these natural curves are maintained. Good posture and body mechanics can alleviate/prevent back pain and protect your spine against fracture. Good posture maximizes respiratory capacity, which means we breathe more deeply. This, in turn, lessens fatigue. When the bond between us and the earth's pull is as nature intended it to be, we can reap these benefits and feel great!

Recognizing the body imbalance is as easy as standing in front of a mirror. Simply close your eyes and turn your head from side to side and then return to your centre. Upon opening your eyes, does your head tilt off to one side? Is one shoulder or hip higher or lower than the other? Does one pant leg appear shorter? Observe the tension in your neck and shoulders to determine if your muscles are working harder than they should to hold you up against gravity. If you've answered yes to any of these questions, you may be suffering from body imbalance.

In closing, realizing the significant impact we have on our bone health, we should be mindful of the following recommendations:

1. Adequate calcium and vitamin D intake is crucial to develop and maintain optimal bone health and to preserve bone mass throughout life. Supplementation with these 2 nutrients may be necessary in persons not achieving recommended dietary intake.

2. Resistance training and weight bearing exercises are the best options for individuals seeking to improve bone health.

3. The importance of a balanced posture in helping achieve optimal bone health can not be underestimated. Since gravity is a constant force acting upon us, we might as well be in line with it. Having your body balance checked early in life may catch small problems before they become big ones.

Dr. Jason Plotsky

Posture and Health

We've heard it 1000 times, "Sit up straight!" It may have been a teacher or one of your parents, but you've heard it before. Why is good posture important? There are several reasons, some are functional and some are aesthetic, but they are all important.

Our bodies were designed to move! The problem with the advancements in technology and increased use of computers is that more and more people are in an unnatural seated position for hours on end. More and more people are spending hours in front of the television with poor posture.What is the long term effect of this? For starters, it puts added stress and compression on the spine which over time can begin to affect the muscles, ligaments and nerves in the body. Most people are slouched when they sit and they allow their shoulders to round in which can lead to what we call forward head posture. The average human skull weighs 10-14 pounds and every inch the head is displaced forward can double the amount of stress being placed on the neck. This means that even a few inches of forward head posture can lead to an additional 40 pounds of stress on the neck... ouch!! This displaced weight is often coupled with a rounding of the shoulders, which over time will compress the rib cage and limit normal functioning of our internal organs (particularly the lungs and digestive organs that use gravity to aid with normal function). Forward head posture can also affect the normal of the temporomandibular joints (TMJ).

Try this test and you'll see how poor posture can change your lung capacity. Jut your head a few inches forward, round your shoulders and take a deep breath. In contrast, slightly retract your chin, pull your shoulders back and take another deep breath. What a difference!! Now imagine the difference this could make over a lifetime!

Conditions such as fibromyalgia, chronic fatigue syndrome, headaches/migraines, TMJ problems, neck pain and low back pain have all been linked to poor posture. How many people carry their "stress" in their neck and shoulder muscles? Some scientists have estimated that between 70-80% of our energy output is dedicated to holding ourselves upright. Now imagine if your posture was corrected how much more energy you could have to enjoy life!

From an aesthetic standpoint, poor posture can make you look older than you are. You can also lose inches in height by being slumped with rounded shoulders. Who wants to look older or shorter than they really are?

So how can you tell if you have good posture? Try this simple test against a wall. Stand with your heels a few inches from the baseboard, let your buttocks touch the wall and see where your head naturally falls. It should be within inches of the wall, if it's not already touching. You can also have someone look at you from the side when you are sitting or standing and the center of your ear should line up with the center of your shoulder. Remember, every inch your head is translated forward doubles the stress to the muscles of your neck.

So what do you do to minimize the stress on the spine, ligaments, muscles and nerves of your body? For those working at a computer most of the day, try to avoid being in one position for over 30 minutes. Get up, walk around, get a glass of water, stretch, do something!! Make sure you are not sitting on your wallet as this can add stress to the hips, pelvis and lower back. Choose a chair with good back support and make sure your computer screen is slightly below eye level. When driving, keep your chin slightly tucked, allow your head to slightly touch the headrest and adjust your rear-view mirror to that position.

For kids, monitor their computer time and time in front of the television. Limit these activities to 30 minute intervals. Also, make sure they have a backpack that fits them properly and has two shoulder straps that keep the backpack close to the spine. Carrying the backpack on one shoulder puts undue stress on the joints and muscles in the mid and lower back. The use of the waist strap also helps to re-distribute some of the weight.

It is also important how we sleep since most of us will spend 25-35% of our lives in bed. Choose a mattress that is supportive (usually medium-firm) and does not sag. Sleeping on your back or side allows the spine to be in a neutral position. Make sure your pillow is not too high as this will kink your neck when lying on your side and will force it forward while on your back. If you're looking for a new pillow try a foam orthopedic pillow or a water pillow. For most people with lower back pain, sleeping with a pillow under the knees while on the back or between the knees while on their side will reduce stress to the lower back. Sleeping on your stomach should be avoided as this puts stress on the neck and lower back.

Good posture cannot be stressed enough as it can affect your overall health. I feel good posture is just as important as proper nutrition and exercise. Postural problems left uncorrected can lead to many preventable conditions. Don't wait, consult your chiropractor and get your posture checked.

Dr. Jason Plotsky

How to Properly Wear a Backpack

Our daily lifestyle choices play the largest role in our health and well-being. These choices not only have an immediate impact but can affect the health of your spine and nervous system for years to come. One factor that at times may be overlooked is how to carry a simple backpack. These subtle tips can make a big difference:

- Use both straps

- Keep heavy objects close to the body

- Keep odd-shaped items away from the body

- Buy a light pack (avoid leather)
- Use many pockets

- Choose a pack with padded straps

- Use the waist strap

- Lift with your knees

- (especially important for children) Pack should not exceed 10% of body weight

If you are unsure if your child is carrying his or her backpack properly, or if the size of the pack is appropriate for the child, please feel free to bring the pack in holding the typical contents and the Chiropractor would be happy to assess it!

Chiropractic and Blood Pressure

There was a very interesting article published in March on the popular health information website Web MD. The research study pointed to the effects of a specific upper cervical (upper neck) adjustment on high blood pressure. In fact, it was shown to be as effective as not one, but two blood pressure medications. They also found a way to give a "sham" adjustment to make sure the patients were unaware of the treatment they were receiving. The procedure they used in the research study is the same one we use in our clinic (NUCCA) and one of the authors of the study is someone that taught in our chiropractic school.

The lead medical doctor involved in the study was surprised as the results and was quoted as saying, "when the statistician brought me the data, I actually didn't believe it. It was way too good to be true... we saw no side effects and no problems," says Dr. George Bakris of the University of Chicago hypertension clinic.

Chiropractors have known for over a century that adjusting the spine has an effect on the autonomic nervous system. This study has created a buzz in our industry because of the involvement of the medical community with this project and the ability to "fake" an adjustment to prove results. There are also case studies available on other visceral effects like heartburn, menstrual discomfort and ear infections with kids.

So is chiropractic a treatment for high blood pressure? We have to be careful with statements like this because I am sure there are people out there with high blood pressure who wouldn't see much change from undergoing chiropractic care. We would rather think of it using the law of cause and effect. If the body is out of alignment it will put some sort of stress on the nervous system. Sometimes this can be felt through symptoms like headaches or sciatic nerve pain, other times it goes unnoticed (like an internal malfunction such as hypertension). Whether it is felt or not, it has an effect that over time will affect the function of the body.

Our profession is holistic in that we look for the cause of the problem and not merely treat symptoms. We are happy to have researchers in our profession who attempt to verify anecdotal changes that occur daily in practices all over the world. Very few people know that chiropractic has been around for over a hundred years and that approximately 4 million Canadians see chiropractors each year. Could 4 million people be wrong? (Not including the rest of the people around the globe who are also currently under chiropractic care). Our satisfaction rates are extremely high among recent users (90th percentile) and we are gaining more and more momentum. Remember that we do not have the leverage, money or power that the pharmaceutical industry has, yet we are still growing.

Have you tried chiropractic yet? Add this as part of your regimen and I am confident you will like the results. To learn more about this research study or NUCCA you can go to our website at www.novaspinalcare.ca and look under topics/events.

Dr. Jason Plotsky

Getting Ready For Golf

It's that time of year again that many people will head off to the links without getting their body sufficiently prepared for the golf season. An injury early on in the year can create trouble for the entire golf season. I have been asking my patients that golf what they have done specifically to get their bodies in shape for the upcoming season. Most of them did not have a good answer which prompted me to make that the topic for this issue.

When we tee off and hit long iron shots we often swing with 80% of our full potential. There are many muscles involved in the golf swing and on an average 18 hole golf course we could be taking these large swings over 50 times. Without proper preparation this could leave the body in a "bind" (literally).

I think there are three major categories of importance when preparing for any athletic activity: body alignment, overall flexibility and core stability. The proper combination of these things will prevent most injuries and keep you swinging well into your golden years. Let's talk about the importance of body alignment first.

I often refer to the postural screen that I do on each office visit as the "I" test. This is simply an evaluation of the level of the shoulders (the top of the "I"), the level of the hips (the bottom of the "I"), and the alignment of the spine (the vertical portion of the "I"). The most obvious application of this check is with the level of the shoulders. In my experience I have found many people to have uneven shoulders that do not always coincide with handedness. (For example, I have seen many right handed people have a left low shoulder). This would pose as an immediate challenge for any golfer as it will affect the entire back swing and follow through. The pelvis acts as a foundation for the entire spine and if it is out of alignment it can pose challenges with weight distribution and stability. With any pelvic misalignment present, the bones of the lower back will have a rotational misalignment that will affect the body's ability to rotate and move properly. A lack of rotation on the back swing will limit the torque produced by the body and limit the distance of the ball. Misalignment of the neck will challenge the body to keep the head still while the rest of the body is twisting. Misalignment of the mid-back will again affect the back swing and also affect the rest of the shoulder girdle. Golf is hard enough as it is, so get checked by your chiropractor regularly to ensure your body is aligned the way it should be.

The next issue is flexibility. For maximum results your body must be able to twist with ease. Flexibility of the trunk and shoulder girdle is especially important when it comes to golf. I have found certain yoga postures to be helpful in maintaining flexibility of theses areas. Go to a class for best results. How do you know if you are doing it right from a video? There are many stretching guides out that are also specific for golf.

Golf is one activity that requires a tremendous amount of core stability. If your core is not strong it can create problems in the body ranging from lower back dysfunction to golfer's elbow. Again, this is not the forum to describe the best exercises. If you are at a gym, ask one of the trainers. There are many stability ball exercises that work very well here. Your chiropractor will also be able to give you the most pertinent exercises for your body. Everybody is different and most people are at a different level of conditioning so I do not believe this is a topic of one size fits all. There are many great Pilates classes, stability ball classes, etc. so find one that is suitable for you.

I have found with the golfers I have in my practice, this combination has helped them stay healthy and injury free for the season. Many of these folks have reported better scores and longer drives when all three have become incorporated. Golf may be placing more stress on your joints and muscles than you realize so make sure your body is ready for the challenge. This is another case where and ounce of prevention is worth a pound of cure! Have fun and good luck.

Dr. Jason Plotsky

Headaches - A Pain in the Neck?

It has been estimated that approximately4.5 million Canadians suffer from severe, recurring attacks of migraine and tension headaches. Migraine headaches are typically classified as one sided, throbbing or pulsating, made worse by exertion and during an attack there is usually nausea/vomiting or light and sound sensitivity. Tension type headaches are typically less severe, usually involve both sides of the head and do not typically involve nausea and/or sensitivity to light or sound. Women suffer from headaches more frequently than men, an estimated 3.1 million women per year. This has a huge effect not only on their overall health, but also the amount of time that is lost from work. Added up, this glorious country lost approximately 63.4 million days of work this year to migraine related attacks.

The most common form of treatment is medication: either prescribed or over the counter. Canadians spent about 40 million dollars on these types of medications last year in search of relief. For some people these medications do provide relief, but the results are often only temporary. From a survey, 62% of women migraine sufferers consulted their family physician. Of these women, the average rate of dissatisfaction with regards to the ease of use, convenience and effectiveness was 68%. These are staggering statistics!!

So what are the other options out there? Is there a way to look at what's actually causing a headache and look for a solution, rather than simply masking the associated symptom? If the majority of people are not satisfied with medications, then what else can we do?

There have been a number of scientific studies in the last 10 years comparing the effectiveness of chiropractic care and commonly prescribed medications. It was found that chiropractic was an effective treatment for tension headaches and there were fewer side effects and longer lasting relief with chiropractic care!!

The reason for the good results is because a lot of headaches are cervicogenic in nature. What this simply means is that the origin of the headache comes from a problem in the neck. A report released in 2001 from researchers at Duke University found that chiropractic adjustments resulted in almost immediate improvement for those headaches that originate in the neck (they also found significantly fewer side effects and longer-lasting relief than a commonly prescribed medication).

These problems can include lack of proper alignment of the bones of the neck, lack of proper movement of the joints in the neck, nerve irritation and muscle tension. The upper neck has more joint sensors than any other joint in the body. They sense things like movement and orientation, so when they are not moving or are not where they should be, they let the body know. Muscles around the joint sense that something is wrong and try to protect the joint by increasing their tone (feels like tightness or spasm). This can also be accompanied by nerve irritation in the upper neck. The nerves in the upper neck are responsible for supplying the sensory portion to different parts of the head. This is why some people can feel the pain wrap around the back of their head and directly into one eye, or to a particular part of the head. Chiropractors are trained to determine if a headache is coming from a problem in the neck. In other words, we are looking for a cause, not only to treat the symptom.

Another cause of headaches is stress to the temporomandibular joints (TMJ). This stress can be caused by grinding and clenching of the teeth at night. For some people they get tremendous relief when a guard is fitted by their dentist to reduce the amount of strain to the TMJ. The joints and muscles of the neck and jaw work closely in harmony so it is important to rule out problems with the neck when dealing with problems in the TMJ. Stress reduction is also important for these people so they can reduce the amount of grinding and clenching at night that may be coming from an increased amount of daily stressors.

Due to the amount of time that a lot of people are sedentary, there is an increased amount of postural strain to the body and increased tension in the muscles of the upper back and neck. This is why it is so important to move around and change positions frequently if you are at at desk all day. People with postural strain will benefit from specific postural exercises and general strength training. Chiropractic and massage therapy are a great combination to regain proper alignment of the body and reduce the tension in the muscles.

Some headaches are metabolic in nature. This is where it is important to keep the body hydrated and to stay away from excess sugar and salt. Some people get headaches when they are exposed to certain environmental factors or specific foods. These people tend to respond very well to naturopathic medicine.

If you are a headache sufferer, or know someone who is, it is imperative to try to find the source of the problem. For a lot of people the source of the problem comes from abnormal alignment and movement of the joints in the neck, an increase in muscle tension and nerve irritation. Remember, a physical problem requires a physical solution.

Dr. Jason Plotsky

Alignment, Flexibility and Strength: Three Keys to Staying Young

What if there was a way to prevent injuries and slow down the aging process? Research is constantly showing how an improvement of physical health and vitality can add life to your years and years to your life. I have picked alignment, flexibility and strength because I believe they are all important and all go hand in hand. Our clinical experience in working with physical injuries is that when all three of these are restored you most likely to enjoy long term physical health and stability.


While all three aspects are important we find it paramount to work with the alignment first. Think of proper alignment as a foundation to work from. The alignment of the spine also has a profound effect on how the nervous system functions, which in turn controls everything in your body. Think of wheel alignment and tire pressure in your car and how when one tire has less pressure it will begin to affect the wear of the tire initially but will then affect the entire wheel alignment and eventually the functionality of the whole vehicle. The same is true for the alignment of your body. Once your body is crooked, initially you might notice some discomfort in one hip or knee, then maybe into the low back and eventually your entire body is not working the way it was designed. Think of all the muscles that attach to the spine and limbs and now think of a tug of war. Often when the spine is misaligned it affects all of the soft tissues around the joints and the longer the misalignment has been present the harder it is to fix. If optimal health is one of your goals I don't see how you can achieve it without optimal alignment.


Once you have alignment as a foundation, it is paramount for joints to be able to move. Joints that do not move properly wear and tear prematurely. Joints rely on movement for proper nutrition and hydration. Therefore proper joint mobility (especially in the spine) is a must for your body to stay young. Global flexibility is also very important. The more elastic a muscle is the less prone it is to injury when placed under stress. This is the obvious reason it's important to warm up first and then stretch before any major physical activity. I have seen a lot of people that have experienced some type of trauma and as a result have lost a lot of normal range of motion particularly in the spine. This shows up as a person not able to look left and right or do shoulder checks while driving, unable to look up and down, unable to bend over and tie their shoes, etc. Is this you? If so, you need to book an appointment with a chiropractor!! Most people also find noticeable improvement with their flexibility when they start a yoga class. These are best done with professional supervision to ensure proper form and to prevent injury.


Now it's time to straighten!! Many research articles show how effective strength training is at helping maintain your ideal weight, maintain bone density, controlling blood sugar, preventing hip fractures and slowing the aging process. For the beginner, it is very important to use a personal trainer to prevent injury. Taking it slow will put you further ahead than attempting to make unrealistic gains too fast which can often lead to injury and set back.


There are also occasions when stretching and straightening go hand in hand. For instance, too much sitting can cause the hip flexors (muscles in the front of the hip) to shorten and the gluteus maximus (muscles in the buttocks) to become weak. This creates an imbalance that when upright and walking also has an effect on the low back muscles and abdominal muscles. So to correct this problem you need to do both stretching and strenghtening at the same time. A similar instance may occur with the muscles in the neck from working too much on the computer.


So what's the formula for reducing physical stress on the body? Get your body in optimal alignment, ensure proper global and spinal movement, stay flexible and strenghten where needed. This will often require the help of the chiropractor, massage therapist, yoga instructor and personal trainer. Let the experts help you achieve your goals!! Enjoy your summer.


Dr. Jason Plotsky