Free Online Yoga Videos

This  great article from the American Chiropractic Association explains the complementary benefits of chiropractic and yoga perfectly: 

Chiropractic aims to enhance neurological function by improving the functional relationships of the spine and related structures. Once functional relationships (subluxations) are improved, yoga helps to strengthen the supporting muscles through a series of poses (called “asanas”), designed to improve posture and strength. 

 If you're interested in yoga but unsure of where to start - or feel unable to afford expensive studio classes - here are a few wonderful free online sources for yoga videos:

•  DoYogaWithMe.com

This website features 100+ excellent free yoga videos for all levels and styles. 

• YogaDownload.com 

Even though this is a paid yoga video subscription website, they offer a selection of free videos. These free videos are also available as podcasts through the Apple Podcast app so you can practice with your smartphone. 

• Yoga With Adriene on YouTube 

Adriene hosts a 30-day yoga challenge that is a great way for beginners to form a yoga habit. Her videos are short, professional, and accessible. 

• Ekhart Yoga TV on YouTube 

Ekhart Yoga TV offers a small selection of quality free yoga videos, some of which are issue-specific (i.e. for dealing with depression or TMJ).

Also, try searching "community yoga classes" or "affordable yoga classes" in your area. Some studios offer $3-$5 classes for their budget-conscious students. In addition, many studios also have lower rates for your first month or first class if you're trying yoga for the first time.  Lastly, check out sites like Groupon and Living Social for significantly discounted yoga classes in your city. 

10 Quick Daily Habits to Revitalize Your Health

1. Get Upside Down 

 Practicing a simple beginner's yoga inversion pose for a minute each day provides many health benefits. Inversions are yoga poses in which the heart is higher than the head. They range from simple, easy poses like downward facing dog to more complicated poses like shoulder stand. Inversions can improve circulation, balance, and core strength, as well as strengthen the immune system (source). Check out YogaJournal.com's informative page about inversions, practice carefully, and have fun! 

2. Drink 80+ Ounces of Water Each Day

Here's a few easy ways to up your water intake:

• Buy a 20-25 oz. water bottle and refill it each time you eat a meal or snack
• Fill up a gallon water jug at the beginning of the day and see if you can empty it by the end
• Before eating a snack, chug a glass of water to see if you are thirsty, not hungry

3. Prep Breakfast the Night Before

Starting your day with a healthy breakfast sets the tone for the rest of your day and helps with morning productivity. Make thinking about the next day's breakfast part of your bedtime routine. Here's a few simple ideas that can be prepped the night before or at the beginning of the week:

• Make a basket of instant oatmeal packets, fresh fruit, Greek yogurt cups, and healthy protein bars and keep it in your fridge if you need grab-and-go breakfasts 
• If you have time at home for breakfast, keep Ezekiel bread, nut butter, and healthy toppings like unsweetened coconut flakes and chia seeds on hand for healthy toast creations 
• Bake a batch of healthy muffins on the weekend or boil a pot of eggs 
• Make Greek yogurt parfaits 

4. Schedule Adjustment and Massage Appointments 

Take a few moments out of your day to call and schedule chiropractic appointments and therapeutic massages. Many clinics now also offer online scheduling. Making chiropractic and massage a part of your regular health maintenance will greatly improve your physical and mental health.

5. Take "Spine" Breaks

Practice Bruegger's Posture Breaks throughout your day to keep your spine mobile and relaxed. This only takes a few seconds!

6. Charge Your Phone Somewhere Other Than Your Bedroom

Studies have shown that using your phone right before bed can seriously disrupt your sleep. A simple way to avoid this is to keep your phone charger in your bathroom or kitchen - anywhere other than right next to your bed where you'll be tempted to use it at bedtime.

7. Hide Negative Online Influences

Go through your newsfeed and hide friends who complain, rant, share only negative news' stories, or maybe even intentionally post things that they know will hurt you. Making them part of your daily media intake is detrimental to your mental health.

8. Breathe

Experiment with Ujjayi breathing (a form of yoga breathing that increases the intentionality and health benefits of your breath). It's a great tool to have in times of stress or confusion.

9. Prepare a Quick Protein Source 

It's easy to avoid eating enough protein because many protein sources require preparation. Make a large batch of a protein source at the beginning of the week to make it easy to incorporate protein into your diet. This doesn't have to be difficult - try hard-boiled eggs, healthy chicken salad, a meat-based baked dish, lentil soup, or a frittata.

10. Stretch 

It can be easy to think of exercise in black and white terms - either do a punishing workout, or nothing at all. Try a more moderate approach and incorporate a brief session of stretching into your morning or evening routine. Even minimal movement adds up if performed regularly and stretching simply feels wonderful. Here's a few easy routines:

• Morning Routine 
• Yoga for Neck Pain 
• Quick Yoga Series

10 Ways to Make Your Chiropractor Happy

1. Get Your Babies and Kids Adjusted
In babies, chiropractic can help with colic and breastfeeding issues (studies on that here). Kids with ADHD, respiratory function issues, bed-wetting, and ear infections are all prime candidates for chiropractic care as well. Chiropractic is a safe, non-invasive option for treating health problems that decrease kids' quality of life. 

2. Stop Cracking Your Own Neck 
It's amazing how often people subconsciously crack their own necks around me, a chiropractor! It would be like squeezing zits in front of a dermatologist :) Conventional medical literature supports the fact that cracking your own neck regularly is very bad for your joints:

"Constant neck cracking can lead to perpetual instability. When an individual develops perpetual instability then the joint tends to grow a bridge bone between our two vertebrae, thus leading to a condition called ‘osteoarthritis’. Osteoarthritis is a serious and irreversible condition." (Quoted from this article.) 

3. Remember That Chiropractic Is For So Much More Than Back Pain
I became interested in a career in chiropractic because I saw first-hand how it helped me recover from an ankle injury. Chiropractors don't just adjust backs - they also work with hips, wrists, ankles, knees, shoulders, and even jaws. This means than issues like sciatica, carpal tunnel, sports injuries, and TMJ can be aided by chiropractic treatment.

4. Stretch Daily
Daily stretching, even for just a few minutes, helps with joint and ligament mobility, which are both very important to chiropractors. If you're unsure of where to to start, try these simple, easy yoga stretches from Health.com.

5. Don't Sleep On Your Stomach
According to BetterSleep.org, "...sleep professionals don’t recommend sleeping on your stomach as it causes strain on your lower back and possible neck pain." Enough said.

6. Take Regular Spine Breaks 
Practice Bruegger's Spine Breaks during your daily routine to alleviate the consequences of a sedentary lifestyle on your posture and spine. Here's an informative video on how to perform these breaks.

7. Tell Us What You're Looking For
If you're struggling with specific issues or looking for a particular style or type of care, just ask! The more information you can give me, the better.

8. Ask Us In Person About What You Read Online 
There are many negative perspectives on chiropractic published online and we would love to have a conversation about these perspectives with you. Give us a chance to talk to you in person about why we do what we do so you can make an informed decision about chiropractic for yourself.

9. Understand the Truth About Your Chiropractor's Education
Chiropractors attend school for six and half years to obtain their licenses. They study the same curriculum as medical doctors (excluding pharmaceuticals). They learn physical therapy techniques, male and female exam protocol, how to draw blood, and concussion protocol. They take rigorous national board exams (five parts total) and attend yearly recertification seminars. They are also certified for emergency procedures. Becoming a chiropractor is not easy!

10. Tell Your Friends About Us!
If you appreciate the care you've received from your chiropractor, the best thing you can do is tell your friends. Next time you hear a friend or family member complaining about chronic pain or health issues with themselves or their kids, tell them about us and spread the power of chiropractic.

Dr. Zach Chudy
Chiropractor in Oconomowoc and Waukesha, WI
OconomowocChiropractor.com