Prenatal Chiropractor

What is Prenatal chiropractor?

Opting for the services of a prenatal chiropractor is a wise decision when you’re pregnant. Even if you’re in excellent health and anticipate a smooth pregnancy, there are numerous advantages to receiving care from a skilled chiropractor during this time. Prenatal chiropractors can enhance the overall comfort of expectant mothers throughout their pregnancy and even during the labor process.

Prenatal Chiropractor

Pregnancy Benefits

  • Soothing pain can be achieved by establishing pelvic alignment and balance, which can effectively reduce both your discomfort and that of your baby.
  • Positioning the baby for delivery is significantly improved with a balanced pelvis. When the pelvis is balanced, babies have a greater likelihood of naturally moving into the correct position for birth. This, in turn, can help reduce the likelihood of a difficult labor.
  • Expectant mothers often report feeling that they walk more comfortably because of the fluid motion in their hip joints, specifically the sacroiliac (SI) joints.
  • A noteworthy study suggests that women who receive chiropractic care during pregnancy may experience a reduction in the likelihood of experiencing back labor.

Does chiropractic care have an impact on the baby?

Seeing a maternity chiropractor during pregnancy can have a remarkably positive impact, not only on the expectant mother but also on the baby. Aligning the pelvis has the potential to create additional space for the developing baby, enhancing their comfort during pregnancy. Furthermore, chiropractic care can contribute to positioning the baby correctly, typically in a head-down position, which can help prevent a challenging and difficult birth experience for both mother and baby.

Do I have to wait long to see a chiropractor after pregnancy?

If you had an uncomplicated vaginal delivery, you might consider visiting a chiropractor once you can venture out of your home. In the case of an uncomplicated Cesarean birth (C-section), it’s usually recommended to wait for 4-6 weeks, and sometimes even up to three months, before beginning chiropractic care.

Benefits after Delivery

  • Minimizing post-birth pain: Reestablishing pelvic balance can effectively alleviate the pain and discomfort you may experience following childbirth.
  • Alleviating spine discomfort: Mobilizing the spine, mid-back, and shoulders is crucial, especially when one may experience aches and discomfort from activities like breastfeeding, bottle feeding, or rocking your child.
  • Easing mid-back discomfort: Prolonged periods of carrying a car seat or a newborn can lead to mid-back pain, but we can provide relief for this issue.

If you are currently pregnant or have recently given birth, don’t hesitate to reach out to Dr. Wendy. With over two decades of experience in Athletic Training, sports medicine, and chiropractic care, she is well-equipped to provide assistance. Nobody should endure pain throughout their pregnancy or postpartum journey. Let’s transform this joyful time into a relaxing and memorable experience. Contact Attuned Vitality Chiropractic and Wellness today to schedule an evaluation. Our office is equipped with adjustable tables designed to accommodate expecting mothers.

Movement is medicine

movement is medicine

What is “movement is medicine”?

Indeed, “movement as medicine” highlights the propensity of active individuals to maintain healthier muscles, a principle that holds particularly true for those over the age of 65. As reported in The New York Times, a fascinating study revealed that individuals in their 70s could exhibit muscle health that was practically indistinguishable from that of a 25-year-old. The common thread among these older adults was their unwavering commitment to an active lifestyle over the course of several decades. From a biological standpoint, it was as though these individuals were approximately 30 years younger than their chronological age. This underscores the profound impact that sustained physical activity can have on one’s muscular health and overall well-being.

The hidden benefits

In contrast to numerous medications that frequently address a single specific issue, physical activity offers a multitude of advantages. Maintaining a regimen of regular physical activity stands as one of the simplest methods to lower your susceptibility to chronic diseases and enhance your overall well-being. Transitioning to the benefits of physical activity, often referred to as exercise, it becomes evident that it has the capacity to enhance your health and diminish the likelihood of developing various diseases. For instance, it can reduce the risk of type 2 diabetes, cancer, and cardiovascular diseases.

Prioritize physical activity in order to:

  • Improve your memory and brain function across all age groups
  • Protect against many chronic diseases
  • Aid in weight management
  • Lower blood pressure, cholesterol levels and improve heart health
  • Improve your quality of sleep
  • Lower your risk of falls
  • Combat fatigue, including cancer-related fatigue
  • Improve joint pain, stiffness and mobility
  • Have stronger bones, muscles and joints and lower the risk of developing osteoporosis
  • Increase life span

Numerous studies have uncovered the positive impact of exercise on managing depression and anxiety disorders. First and foremost, individuals who engage in regular exercise tend to experience fewer symptoms of depression and anxiety compared to those with a less active lifestyle. Moreover, clinical trials have further demonstrated that regular exercise, particularly of moderate intensity, can serve as an effective supplementary treatment. This is particularly noteworthy in cases of both melancholic and non-melancholic depression.

Regular exercise may alleviate symptoms of depression by:

  • Increasing energy levels
  • Improving sleep
  • Distracting from worries and rumination
  • Providing social support and reducing loneliness
  • Empowering individuals to take an active role in their own well-being can lead to an increase in their sense of control and self-esteem.

Let’s get moving!

Our mission is to redefine the way people perceive aging. We believe that your age should not condemn you to a sedentary lifestyle. Scientific evidence strongly suggests that taking charge of your mobility stands as the cornerstone of maintaining good health as you age. In other words, age should not be viewed as a limiting factor but rather as an opportunity to embrace an active and fulfilling life. Call us at 503.640.2800 to made an appointment with Dr. Wendy to assess your health status, fitness levels, establish goals and make sure your risk of injury is diminished.

Child Spinal Evaluation? ..Should your child get evaluated?!

The First questions parents always ask is “Why Does my child need to be adjusted?”

It is recommended that every child undergoes a spinal evaluation shortly after birth because permanent damage may start to occur as early as two weeks after birth. Accumulated damage to the spine during these early stages of life can have lasting consequences on the child’s health and well-being. Early detection and appropriate care by healthcare professionals, such as chiropractors, can be essential in addressing and mitigating potential issues stemming from spinal misalignments in infants.

The first spinal misalignment, often referred to as a “subluxation,” can frequently occur during the birthing process. Various delivery methods, including forceps, vacuum extraction, and C-sections, can potentially result in spinal misalignments in newborns. Even during so-called ‘natural’ births, the pulling and twisting of an infant’s delicate spine can place stress on their developing nervous system.

child spinal Evaluation

Ways your child will benefit 

Chiropractic care for children has been reported to have various potential benefits, as noted by parents and healthcare professionals, which can include:

  • Improved sleeping patterns.
  • Enhanced behavior and attitude.
  • Improved immune system function.
  • Improved Digestive Problems
  • Reduction in bedwetting incidents.
  • Fewer occurrences of ear infections.
  • Improves Calm Colic
  • Sports injuries and Improved Performance
  • Improved Headaches
  • Growing Pains
  • Autism

It’s important to note that while some parents and professionals report these benefits, individual experiences can vary, and not all children may experience the same outcomes from chiropractic care. Chiropractic care for children should be provided by qualified healthcare practitioners with expertise in pediatric chiropractic to ensure safety and appropriateness for each child’s unique needs.

What can affect our Kiddo’s in their day to day life?

Infants and Toddlers – It’s important for parents and caregivers to be mindful of the amount of time infants spend in car seats or swings. Restricting this time to no more than two hours in a 24-hour period is recommended to prevent potential pain and discomfort. Extended periods in these seats can lead to restricted postures that may affect the development of a child’s spine, potentially leading to lumbar spinal imbalances.

Furthermore, healthcare providers often recommend “tummy time” for infants. This practice involves placing a baby on their tummy while they are awake and supervised. Tummy time helps promote healthy motor development and can reduce the risk of conditions like “Plagiocephaly,” where the back or side of a baby’s head becomes flattened due to prolonged time spent lying on their back. It’s an essential component of infant care to support healthy physical development.

child spinal evaluation

Little Kids – The American Chiropractic Association provides valuable tips for selecting a suitable backpack for children. When choosing a backpack, keep these considerations in mind:

  • Waist and Chest Belts: Look for a backpack that has waist and chest belts. These features help distribute the weight more evenly across the body.
  • Proportionate Size: Ensure the backpack is not wider or longer than your child’s torso. Proper sizing prevents the backpack from hanging too low or being too large for their frame.
  • Padded Back and Shoulder Straps: Opt for a backpack with padded back support and shoulder straps. This padding provides comfort and helps cushion the load.
  • Weight Management: Remember that bigger isn’t always better. A larger backpack can lead to heavier loads. It’s advisable that when fully loaded, your child’s backpack should not exceed 10-15% of their total body weight. This guideline helps prevent excessive strain on their back and shoulders.

By following these tips, you can help ensure that your child’s backpack is appropriately sized, comfortable, and supportive, reducing the risk of potential back and shoulder issues related to carrying heavy backpacks.

child spinal evaluation

Tweens – We live in a world full of technology and that alone is hard to avoid. We went through a pandemic, where we had to rely on our computers to be virtual, or we’re constantly looking down at our phones. 

“Tech neck” is a term often used to describe the structural changes in posture that can result from prolonged and improper use of electronic devices, such as texting or using tablets. If left uncorrected, these behaviors can have long-lasting effects on the structure and function of the spine, ultimately impacting one’s overall health.

Consider for a moment how many people, including children, typically use their smartphones. They often hold the phone down, causing their head to bend forward, and their shoulders may hunch. To get a better sense of this, you can grab your phone (if you’re not already reading this on it) and imagine sending a text. This common posture can contribute to the development of tech neck and its associated health concerns. It’s essential to be mindful of our posture while using electronic devices to prevent these issues.

child spinal evaluation

Teens – Teens aren’t just going to the movies now a days, they’re also involved in some kind of athletic sport, or physically demanding hobbies. 

It’s essential to recognize that teenagers are not simply smaller versions of adults. Their bodies are still in the process of maturing, with girls typically continuing to grow until around age 18 and boys potentially growing until they’re 21.

Routine chiropractic adjustments can be highly beneficial for teenagers in various ways. Chiropractic care can help reduce joint restrictions and inflammation, which can result from factors like sports injuries and growth spurts. These adjustments contribute to improved joint function and nervous system function.

It’s worth noting that many world-class athletes rely on chiropractors as part of their healthcare team. Chiropractic care can help young athletes maintain optimal physical health, support their growth and development, and address any injuries or imbalances that may arise during this critical phase of their lives.

Dr. Wendy’s extensive experience in the medical field, spanning over 20 years as an athletic trainer, sports medicine doctor, and successful business owner of Attuned Vitality Chiropractic, and wellness, demonstrates her dedication and expertise in providing comprehensive healthcare services to her patients. Parents seeking chiropractic care for their children can have confidence in her knowledge and commitment to their well-being.

Stress management


What is stress management?

Living with high levels of stress jeopardizes your overall well-being. It can disrupts your emotional balance and has adverse effects on your physical and mental health. It impairs your capacity to think clearly, function efficiently, and find enjoyment in life.

By effectively managing stress, you can liberate yourself from its grip and pave the way for a happier, healthier, and more productive life. The ultimate objective is achieving a balanced life that includes time for work, relationships, relaxation, and enjoyment, along with the resilience to withstand pressure and confront challenges confidently. However, it’s crucial to understand that stress management is not a universal solution; that’s why it’s essential to explore and discover what strategies work best for you.

Here’s a few tips how to manage stress.



Meditation has been shown to reduce stress, improve concentration, increase self-awareness, and promote emotional well-being. It’s a valuable tool for enhancing your overall quality of life. Over time, you can adapt and customize your meditation practice to suit your needs and goals. Whether you’re looking to reduce stress, gain clarity, or simply find inner peace, meditation can be a powerful ally.

Combine deep breathing with essential oils

Aromatherapy deep breathing is a relaxation technique that combines the benefits of deep, mindful breathing with the use of essential oils to enhance relaxation, reduce stress, and promote overall well-being. Inhaling deeply for a duration of five seconds, holding for two seconds, and exhaling for a count of five seconds can stimulate your parasympathetic nervous system, facilitating the rest and digest response.

Maintain physical exercise and good nutrition

Physical exercise and nutrition play pivotal roles in how you manage stress. When your body is in good health, it positively influences your mental well-being, and the reverse is also true. Physical exercise has been substantiated as an effective stress reliever and enhances your overall life quality. Nutrition is equally crucial because stress can deplete specific vitamins, including A, B complex, C, and E. Maintaining adequate nutrition not only contributes to physical well-being but also fosters a healthy state of mind.

Practice yoga

Yoga can help promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing.

Connect with others

Humans inherently possess a social nature, requiring connections with others to experience a sense of support. Establishing a sense of community, whether within the workplace, through involvement in a religious group, or by participating in communal activities like organized sports, holds significant importance for your overall well-being. Engaging in shared activities provides an opportunity to discover support and cultivate relationships that can offer valuable support during challenging times.

The benefits of herbal supplements

Using herbal supplements can provide various potential health benefits because of their natural properties and active compounds. While individual experiences may differ, there are recognized health benefits linked to the use of herbal supplements.

herbal supplements

What is herbal supplements?

The terms “herbal products,” “botanical products,” or “phytomedicines” are employed to describe products derived from plants, which are used for the treatment of diseases or for the maintenance of one’s health. More precisely, a product crafted from plants and designed for internal consumption is termed an herbal supplements.

Types of herbal supplements

Herbal supplements come in diverse forms, such as dried, chopped, powdered, capsules, and liquids, offering flexibility in their usage, including::

  • Swallowed as capsules, powder, or tinctures.
  • Brew as teas
  • Applied to the skin as gels, lotions, or creams
  • Added to bath water
herbal supplements

How herbal supplements benefits you

Lower risk of side effects

People who are allergic to components in prescription drugs often find herbal supplements to be well-tolerated. Herbs are renowned for their comparatively lower incidence of side effects, even when used over an extended period, and they contribute to enhancing overall well-being.

Symptomatic relief

Herbal supplements assist in bolstering immunity without causing side effects and are notably effective in providing symptomatic relief, particularly when combating allergies.

Cost Effective

A major advantage of herbal supplements is its affordability. Herbal supplements are inexpensive, pocket-friendly and are available without prescription. For your herbal supplements and essentials hop on to for great value for your money and time.

Treat chronic condition

Herbal supplements are known to be used in the treatment of various chronic conditions. For example, supplements made from Shatavari are often recommended to address infertility issues. Pepper and fenugreek tablets can help regulate blood sugar levels. Lotus stem is associated with promoting good cardiovascular health. Additionally, Garcinia Cambogia is sometimes used to aid in weight management and combat obesity. However, it’s important to note that the effectiveness of herbal supplements can vary from person to person, and it’s advisable to consult with a healthcare professional before starting any new supplementation regimen, especially for chronic conditions.

Precautions of using herbal supplements

The historical use of herbal supplements spans thousands of years, and today, many American consumers commonly use them. However, their lack of rigorous oversight by the FDA and other regulatory agencies makes their use a matter of controversy. Make an appointment to talk with Dr. Wendy regarding herbal remedies that could be beneficial for you. During this discussion, we will cover your medical history, the medications you are currently using, any herbal remedies you’ve previously attempted, and your treatment objectives.

Brock String

The Brock string exercise is frequently employed in vision therapy to address vergence problems, including conditions like convergence insufficiency, amblyopia (lazy eye), and strabismus (eye turn). It is designed to help improve symptoms such as double vision, blurred vision, headaches, visual discomfort, dizziness, and balance issues associated with these vision conditions.

Brock String

What is the difference in vision therapy?

Convergence refers to the ability of both eyes to align and focus on the same object or image simultaneously. However, convergence insufficiency is a condition where maintaining focus on a near object or image becomes challenging. This condition can result in symptoms such as double vision and eye strain when attempting to focus on close-up tasks.

Suppression is a phenomenon where the brain intentionally disregards visual signals originating from one eye to prevent double vision. If not addressed in a timely manner, this can potentially result in the development of a permanent lazy eye (amblyopia) or strabismus (misalignment of the eyes). Early treatment is crucial to mitigate these conditions.

Where did the Brock String Method come from?

The Brock String is named after optometrist Frederick Brock (1899-1972), who developed this tool with the aim of addressing his own vision issues. Dr. Brock’s work extended beyond the Brock String, as he also created various other vision therapy tools to aid individuals in improving their vision and visual function.

Why is our vision important for our kids?

Vision plays a pivotal role in a baby’s development from the very beginning. Even before they acquire motor skills like reaching, crawling, or sitting up, their eyes are actively engaged in exploring and processing the world around them. Any eye or vision issues in infants can potentially lead to developmental delays, as vision is a primary means through which they gather information and stimulate their cognitive and motor development. Early detection and intervention for any eye or vision problems are crucial to ensure that infants have the best possible foundation for their overall development.

Vision problems in children can encompass various aspects, including challenges related to eye coordination, eye tracking, and focusing, among others. Children with poor visual skills may encounter difficulties in reading, writing, and engaging in activities that demand visual concentration. These difficulties can lead to frustration and behavioral issues, as children may struggle to cope with the demands of their environment due to their visual limitations. Early identification and intervention are crucial to help children with such visual challenges succeed in various aspects of their lives.

What An Appointment With Dr. Funk Is Like 

Dr. Funk at our clinic offers a comprehensive evaluation process that includes gathering your medical history. If there are concerns related to your vision, Dr. Funk employs the Brock String as a tool to assist in maintaining focus. During this therapy, you’ll participate in several rounds, with breaks introduced when fatigue sets in. If Dr. Funk determines that Brock String Therapy is beneficial for your condition, he may integrate it into your personalized treatment plan. For your convenience, we have Brock Strings available for purchase at our front desk.

If you’re interested in scheduling an appointment with Dr. Funk, our Clinical Functional Neurologist at Attuned Vitality, don’t hesitate to call our office today. Dr. Funk is dedicated to helping you maintain optimal health and well-being so you can stay on your feet and feel your very best. Contact us to book your appointment and start your journey toward improved health.

Deep Neck Flexors

What Are Deep Neck Flexors

The Deep Neck Flexors are a set of muscles with the important job of establishing and sustaining the optimal position for your head and neck.

Meet the Deep Neck Flexors – they’re like the backstage crew for your head and neck. These muscles have a crucial role in ensuring that your head and neck stay in the perfect position. Think of them as the unsung heroes working behind the scenes to keep everything aligned just right.

Deep Neck Flexors

How do you know if you have Weak Neck Flexors?

When your neck flexor muscles are weak or not functioning properly, you might experience various symptoms or issues, including:

  • Poor Posture: Weak neck flexors can contribute to poor head and neck posture. Your head might lean forward or droop, which can lead to a rounded upper back and shoulders.
  • Neck Pain: Weakness in these muscles can strain the neck, leading to discomfort or pain, especially if you’re holding your head in an incorrect position for an extended period.
  • Headaches: Incorrect head and neck alignment due to weak neck flexors can cause tension headaches or even migraines in some cases.
  • Limited Range of Motion: You might find it challenging to move your head comfortably in various directions, like tilting it forward, backward, or rotating it.
  • Fatigue: Weak neck muscles can make holding your head up for extended periods tiring. This fatigue can affect your overall energy levels.
  • Difficulty with Everyday Activities: Weak neck flexors can make everyday tasks like reading, using electronic devices, or looking at a computer screen more uncomfortable and difficult.
  • Balance and Coordination Issues: The neck plays a role in balance and coordination. Weak neck flexors may contribute to balance problems.
  • Breathing Difficulties: Severe weakness in the neck muscles can sometimes impact breathing, although this is less common.

It’s important to note that weak neck flexors can result from various factors, including poor posture, lack of exercise, injury, or underlying medical conditions. If you suspect you have weak neck flexors and are experiencing symptoms, it’s advisable to consult a healthcare professional or physical therapist for proper evaluation and guidance on strengthening exercises.

Treatment Plan:

  • Physical therapy. A physical therapist can teach correct posture, alignment and neck-strengthening exercises. Physical therapy might also involve the use of heat, ice and other measures to help ease pain.
    • Assessment: Determining the cause of your stiff neck
    • Individualized Treatment Plan: Your Therapist will Develop a personalized treatment plan tailored to your needs
    • Neck Exercises: To help improve strength, flexibility, and range of motion
    • Manual Therapy: Hands-on techniques can help relieve pain and restore normal neck motion
    • Posture Correction: Providing guidance on proper posture and ergonomic adjustments in activitie’s like sitting at your desk. Check out our Blog on office Ergonomics for a full in depth blog.
    • Modalities: Heat, cold therapy, ultrasound, or electrical stimulation to alleviate pain. Check out our blog on electrical stimulation.
    • Education: Educating patients on lifestyle modifications and ergonomics. They may provide guidance on how to avoid activities that exacerbate the condition.
    • Strengthening: Exercises for the neck and upper back muscles can help stabilize the neck and improve posture, and help reduce the likelihood of future stiffness.
    • Range of Motion Exercises: Gentle stretching and range of motion exercises can help improve flexibility in the neck and reduce stiffness. 
    • Functional Training: Exercises that mimic daily activities to ensure that the improvements in neck mobility and function are applied to real-life situations. 
    • Pain Management: Physical therapist can teach pain management techniques, including self-massage and self-mobilization exercises to alleviate discomfort between therapy sessions. 
  • Chiropractic. Chiropractic care ca be effective in helping to alleviate a stiff neck by addressing its underlying causes. It’s important to note that the effectiveness of chiropractic care for a stiff neck can vary depending on the specific cause of the stiffness. If your stiff neck is due to a more serious underlying condition, such as a herniated disc or spinal stenosis, a chiropractor may work in conjunction with other healthcare providers to ensure you receive comprehensive care.
    • Spinal Adjustments: applying controlled and precise force to the affected area to Restore proper alignment, reducing tension and stiffness
    • Muscle Release: Helps relax tight neck muscles, this can help reduce muscle spasms and alleviate stiffness. 
    • Posture and Ergonomics: They can recommend ergonomic adjustments and exercises to prevent recurrence. 
    • Range of Motion Exercises: Specific exercises to improve neck mobility and flexibility, they can help you regain a full range of motion in your neck.
    • Education on how to make lifestyle chances to reduce the contributing factors
    • Pain Management: Chiropractors can offer different relief techniques. 
  • Massage Therapy. Massage therapy can be highly effective in relieving a stiff neck by addressing the underlying causes and promoting relaxation and healing.
    • Muscle Relaxation: By applying Various massage techniques, a therapist can help relax tense and tight neck muscles which is a common stiffness. 
    • Improved Blood Flow: Enhancing blood flow brings more oxygen and nutrients to the muscles and tissues in the neck, promoting healing and reducing stiffness.
    • Release Trigger Points: Locating and applying pressure to these trigger points, releasing the tension and discomfort.
    • Enhanced range of motion: Increased flexibility and improve the necks range of motion by reducing muscle tension and promoting relaxation. 
    • Pain Reduction: Massage can stimulate the release of endorphins, the body’s natural painkillers. This can provide immediate relief from neck pain associated with stiffness.
    • Stress Reduction: Stress and tension can exacerbate neck stiffness. Massage therapy induces relaxation, reduces stress hormones like cortisol, and calms the nervous system, which can help relieve both physical and mental tension contributing to a stiff neck.
    • Posture Awareness: Massage therapists often provide guidance on maintaining better posture and ergonomics in daily activities, which can help prevent future occurrences of neck stiffness.
    • Overall Well-Being: Regular massage therapy can contribute to overall physical and mental well-being, reducing the likelihood of developing chronic neck stiffness.
  • Trigger Point Therapy. Trigger points, also known as muscle knots, are tight areas within muscles that can contribute to stiffness and pain. A skilled massage therapist can locate and apply pressure to these trigger points, releasing the tension and discomfort.
    • Identifying Trigger Points: Identifying Muscles that are causing pain and stiffness. 
    • Precise Pressure: Releasing the tension within the trigger point, which can alleviate both the local and discomfort and any referred pain. 
    • Relaxation of Muscles: Trigger point therapy directly addresses the tension, promoting muscle relaxation. 
    • Increased Range of Motion: AS trigger points release, you’ll feel the muscle relaxes, and have improved range of motion in your neck. It’ll reduce the stiffness and enhances your ability to move your neck without discomfort.
    • Pain Reduction: The Knots in your muscles are released, pain signals that are sent to your brain are diminished, resulting in reduced stiffness. 
    • Enhanced Blood Flow: Improved blood flow helps deliver oxygen and nutrients to the muscles, promoting healing and reduced stiffness. 
    • Long-Term Relief: The effects of trigger point therapy often continue to improve over time, especially with repeated sessions; which in return will lead to long-lasting relief from neck stiffness. 
    • Preventative Care: By identifying and treating trigger points, you can reduce the risk of future neck stiffness and discomfort. 

If you’re experiencing issues with weak deep neck flexors and need expert assistance, don’t hesitate to contact the team at Attuned Vitality. Dr. Wendy Brackeen, with her extensive 20 years of experience in Athletic Training and Chiropractic, can provide the assessment and care you require. You’ll receive a thorough evaluation and a customized treatment plan designed to address your specific needs and help you regain strength and mobility in your deep neck flexors. Don’t wait to seek the help you need for your neck concerns; reach out to Attuned Vitality for professional guidance and care.

Psoas Muscles.. What are they, and are they causing your pain?

What is a psoas muscle?
The psoas muscle is one of the most important muscles that lie over the spinal column. It is a lengthy, spindle-shaped muscle located on both sides of the vertebral column and the edge of the smaller pelvis. Towards its lower end, it unites with the iliacus muscle, creating the iliopsoas muscle.

Symptoms of a tight PSOAS Muscle.
Preserving the length of the psoas muscle holds significance due to its role as a conduit for numerous significant nerves emerging from the lower spinal region. These nerves encompass those directing the functions of internal and pelvic organs, along with major nerves governing the lower limbs. Tension in this region has the potential to constrict these nerves during their passage through the muscle tissue. As a consequence, a taut psoas muscle might give rise to seemingly unconnected manifestations, such as back discomfort, leg ache, hip soreness, bladder unease, pelvic discomfort, and digestive disturbances. Additionally, it can also contribute to symptoms associated with premenstrual syndrome (PMS).

Tension within the psoas muscle can be closely linked to the “fight or flight” stress response we experience in our lives. This stress response often occurs when we encounter sudden, high-stress situations like narrowly avoiding a car running a red light, barely catching a bus when running late, or facing unwarranted criticism from a boss. Unlike animals that frequently release stress by physically shaking, we humans usually don’t exhibit such overt physical reactions to daily stressors. Instead, this accumulated energy finds a dwelling place, often within the psoas muscle. Maintaining flexibility in the psoas muscle can aid us in more effectively managing internal stress and its associated physical tensions.

Prolonged periods of sitting can result in the psoas muscle contracting and becoming tense. A similar effect can be observed when sleeping on one’s side, which can cause tension in the psoas due to leg positioning. Furthermore, the psoas muscle might tighten when it assumes the primary role of stabilizing the spine. Typically, the task of stabilizing the spine and torso falls upon the back and abdominal muscles. However, in situations where these muscles are weak or not functioning optimally, the psoas muscle can step in to provide stabilization, given its attachments to all the lumbar spine vertebrae. For more information on addressing these issues and maintaining optimal posture, we invite you to explore our blog post on office ergonomics, especially if you spend prolonged hours at a computer.

How to release your Psoas Muscle
To effectively address tension in your Psoas muscle, it’s advisable to schedule an appointment with Dr. Wendy for an evaluation. During this assessment, Dr. Wendy will examine your muscle, assess your range of motion, and determine the most suitable approach to address the accumulated tension.

There are a few different tools out there that can help assess the Psoas Muscle and release the tension. 

Lacrosse Ball – Utilizing a lacrosse ball can be beneficial for alleviating trigger points in the Psoas muscle. Increasing the pressure applied to the lacrosse ball can result in a more substantial release of tension. 

Pso Rite – The Psoas Tool is meticulously crafted to offer profound relief to individuals of all ages and body types. It precisely targets depth and can effectively access specific and hard-to-reach muscle areas. The Psoas muscle plays a crucial role in regulating our fight or flight response, controlling our breathing, and facilitating the circulation of blood and lymph throughout our body.

Hip Hook – The Hip Hook distinguishes itself by its unique design, as it is specifically engineered to target the release of both the iliacus and psoas muscles. These two muscles collectively form the primary hip flexor in your body, known as the iliopsoas. In contrast, other hip flexor release tools or balls primarily focus on the psoas muscle and may not adequately address the iliacus muscle.

While these tools can provide short-term relief, it’s essential to emphasize that proper training and experience are crucial for effectively addressing the accumulated tension. Stress often manifests throughout our bodies, and inadequate posture, office ergonomics, and a sedentary lifestyle can lead to tension buildup in our hips. Over time, this tension can result in a range of discomforts such as back pain, leg pain, hip pain, bladder pain, pelvic pain, and digestive issues, which can also exacerbate PMS symptoms.

Psoas Muscle Stretch

We encourage you to contact the dedicated team at Attuned Vitality Chiropractic and Wellness for a comprehensive evaluation and to receive the appropriate treatment. Our ultimate aim is to help you achieve your optimal well-being, ensuring you feel your absolute best at 110%. Through our therapy treatments provided at our facility, as well as the techniques we will guide you through for at-home, in-office, or wherever suits you best, we are committed to assisting you in regaining the boundless energy of your youth in no time.

How is your breathing?

What is Lung Capacity?

Lung capacity refers to the amount of air the lungs can hold during maximal inhalation. In healthy adults, the typical lung capacity averages around 6 liters. However, several factors, including age, gender, body composition, and ethnicity, contribute to variations in lung capacity among individuals.

lung capacity

What can cause low lung capacity?

there is different things that can cause your lungs to decrease over time, usually it’s aging, because our bodies naturally slow down over time. 

Other reasons may include:

  • chronic lung diseases such as COPD, emphysema, and asthma
  • having obesity
  • not being physically active
  • chest wall deformities
  • having a high waist-to-hip ratio
  • Vitamin D deficiency
  • pregnancy

How to keep your lungs healthy?!

“Prevention is the best medicine,” and taking proactive steps to maintain optimal lung health can be a highly effective strategy for avoiding future respiratory problems. Consider the following tips for ensuring the well-being of your lungs:

  • Avoid Smoking: If you smoke or use tobacco products, quitting is the most critical step you can take for your lung health. Additionally, avoiding exposure to secondhand smoke and environmental irritants is crucial.
  • Nutrient-Rich Diet: Consuming foods that are rich in antioxidants and high in fiber can support lung health by providing essential nutrients and reducing inflammation.
  • Regular Exercise: Engaging in frequent physical activity can help your lungs function effectively. Dr. Wendy’s advice on incorporating high-intensity intervals into your exercise routine is an excellent way to improve cardiovascular fitness, which is closely linked to lung health.
  • Indoor Air Quality: Taking measures to improve indoor air quality is important. This includes using air filters and minimizing indoor pollutants like artificial fragrances, mold, and dust, which can irritate the respiratory system.

Devoting time to practice various breathing techniques is a valuable investment in your lung health. There’s an article available that provides guidance on different breathing techniques. Mastering the art of controlling your breath and maintaining good posture can have lasting benefits for your well-being. For additional assistance with posture techniques, you can refer to our blog on posture, which offers valuable insights and tips to help you improve your posture and overall lung health.

These actions collectively contribute to maintaining healthy lungs and reducing the risk of respiratory issues. It’s essential to incorporate these practices into your daily life to ensure the long-term well-being of your respiratory system.

Deep Tissue Massages Vs Therapeutic Massages

What is a massage?

Massage therapy is a therapeutic practice that entails the manipulation of the body’s soft tissues, which encompass muscles, tendons, and ligaments. Its primary objectives are to induce relaxation, alleviate tension, mitigate pain, and improve overall well-being. This manual technique is generally administered by a skilled massage therapist who employs a variety of methods, pressures, and movements to address particular areas of the body. The intensity of massages can vary, ranging from a gentle and calming touch to a more vigorous and pinpointed approach, tailored to the individual’s preferences and therapeutic aims.


Deep tissue massage

Deep tissue massage is a method aimed at addressing knots and tension in the deeper layers of your muscles, going beneath the surface muscles.

To draw a comparison, think of the white tendons found in chicken meat. These tendons serve as connective tissues, connecting muscles to bones, similar to the tendons in our bodies.

In a deep tissue massage, firm pressure is applied with slow, deliberate strokes. This approach allows access to the deeper layers of fascia, making it particularly effective for managing chronic pain. The technique also promotes improved blood circulation, helps break down scar tissue, and reduces swelling.

Therapeutic massage

This therapy will revolve around stretching and manipulating the muscles with the goal of addressing a particular ailment. If you’re experiencing issues like muscle soreness or the sensation of knots in your back, therapeutic massage techniques are designed to specifically address these discomforts and bring your body back to a state of relaxation, free from tension.

What are trigger points

Massage therapy can effectively target trigger points, which are tender and painful areas, often referred to as knots, within muscles. These knots are sensitive, and when pressure is applied to them, they can produce pain in other parts of your body. A trigger point massage is designed to alleviate these knots and alleviate the associated pain.

To gain a more comprehensive understanding of trigger points, I recommend reading our blog posts. They delve deeper into the significance and nature of these sensitive spots within muscles.

Benefits of Massaging:

  • Decreased muscle tension
  • Enhanced blood circulation
  • Stimulation of the lymphatic system
  • Lowered levels of stress hormones
  • Promoted relaxation
  • Increased joint mobility and flexibility
  • Enhanced skin tone
  • Accelerated recovery of soft tissue injuries

What to do after your massages?
These are steps you can take to prolong the effects of your massage and prevent post-treatment soreness:

  1. Stay Hydrated: Drinking plenty of water is crucial. Massages release toxins and waste from your muscles, and adequate hydration helps your lymphatic system efficiently flush them out.
  2. Avoid Immediate Activity: After a massage, especially a deep tissue one, your body needs a cool-down period. Avoid strenuous activities and consider taking a short walk to keep your muscles from tightening.
  3. Warm Shower or Bath: A hot shower or bath increases blood flow and relaxes muscles. Adding essential oils like lavender or Epsom salts can enhance the experience.
  4. Use Self-Massage Tools: Foam rollers or lacrosse balls can help maintain the benefits of your massage with minimal effort. Dr. Wendy Brackeen can guide you on the best techniques.
  5. Stretching and Exercises: Incorporate stretches and exercises into your routine to address stress points and improve your overall well-being.

Additionally, it’s wise to schedule your next massage appointments in advance, even before you feel the need for one. Regular massages (e.g., monthly) can be more effective in addressing your specific needs and ensuring continuous progress toward a healthier, pain-free life. Don’t forget to book your next appointment!