It must be Spring! Marcia and I have been enjoying our front row seats to the nest building, hatching and raising of a hummingbird chick just outside our office window.

And we’re starting to see that tell-tale sign of spring…gardening injuries! In this issue, I’ll share why I like to garden and my Top Ten Tips for a green thumb and a healthy back.

I’m also delighted to announce that we are partnering with Relax The Back Sunnyvale to be able to present our monthly Core Training Workshop in a larger space this month. If you haven’t been to this workshop yet, or know someone who is interested in attending, please give us a call.
Dr. Pamela Wells

Upcoming Events

Core Training Workshop - Free Earth Day Event!
oin us on Earth Day, April 22nd, 2010 at 7 pm at Relax The Back Sunnyvale as Dr. Wells leads an introductory class on Core Training with Stability Balls.The class will include a discussion of key concepts and anatomy as well as a group exercise session. There will be time for questions and answers after the class.

Bring your stability ball & dress to move. Refreshments will be provided.

Call Marcia at 408-737-0330 to sign up. Space is limited so don’t delay!
Relax The Back Sunnyvale is discounting environmentally friendly Natural Fitness exercise mats all month. Call 408-737-2225 for details or go to relaxtheback.com.

Posture Perfect

with Core Training and Stability Balls

Your mother was right; posture does matter! Good posture encourages deeper breathing, aids focus and concentration, reduces muscle fatigue, decreases risk of injury and promotes healthy aging. In addition, strong core muscles are essential to supporting good posture and protecting your back from injuries during daily activities such as bending and lifting.

So why do so few people sit and stand with good posture? Simply put, because we’ve forgotten how! From the time we’re in Kindergarten we spend much of our time sitting in chairs. We hunch over keyboards, sit in cars and sit to watch T.V. Certain muscles shorten while others weaken, and we lose the neural connections to the core muscles that support healthy postures. And when we attempt to sit or stand properly we have difficulty activating these supporting muscles.

Re-training your core musculature is easy with the aid of stability balls. Sitting on a stability ball naturally encourages good posture, while the unpredictable movement of the ball causes your core muscles to contract automatically. If they didn’t, you might end up on the floor!

It is also helpful to perform core exercises that emphasize strength and endurance in balance and natural movements such as bending. Try taking a class in Yoga or Pilates, or work with a certified fitness trainer who specializes in core training.

Celebrate Earth Day - April 22nd, 2010

There are many simple things you can do on Earth Day and every day to celebrate and protect our planet. Plant a garden. Buy what you can’t grow at your local Farmer’s Market. And carry it all home in your own canvas bags.

Click here for more ideas on how to celebrate earth day.

Why I garden

My backyard is my gym. Bending, lifting and digging can be legitimate exercise. And there are many studies linking gardening to increased bone density and longevity. When I’m outdoors I can watch the butterflies and listen to the birds singing. Gardening is also my therapy.

I love to eat! And nothing tastes better that just picked tomatoes, still warm from the sun. I love the convenience of picking my dinner just before I prepare it.

I feel good about doing something good for our planet in small but tangible ways. I compost my kitchen scraps, reducing waste and putting nutrients back into the soil. I don’t use chemical pesticides and no fossil fuels were consumed shipping my food to the local grocery store.
When I’m gardening, I’m fit, well fed and happy!

Getting Started. My Top Ten Tips

1. Start with good soil. If you haven’t started composting yet, buy some good garden soil. Good soil is easier to work, holds water better and grows healthier plants.

2. Start small. It’s easy to get in over your head. Gardening should be fun and rewarding, not a chore.

3. Grow vegetables that you love to eat. Tomatoes are the best bet. They’re easy, prolific and scrumptious.

4. Ask questions. Go to a local nursery for recommendations. Or go to mastergardeners.org.

5. Plant perennials. Lavender, rosemary and oregano are very easy and last for years.

6. Plant in raised beds or pots. Gardening is less tiring on your back if you can reduce the amount of bending and squatting you must do.

7. Use the right tools for the job. Use gloves to protect your hands.

8. Drink plenty of water.
9. Treat gardening like exercise. Warm up, take breaks when you’re tired and stretch afterwards.

10. Use your core muscles. Bend with your legs and not your back. Don’t know how? Come to our core workshop!

Chiropractic Included in Healthcare Reform

Preventive care such as chiropractic makes sense both clinically and economically, so I’m happy to report that chiropractic has been included in several important provisions of the National Healthcare Reform legislation that was signed into law by President Obama on Tuesday, March 23, 2010.

Most important is a provider non-discrimination provision which makes it against federal law for insurance companies to discriminate against doctors of chiropractic and other providers relative to their participation and coverage in health plans.

Additionally, Doctors of Chiropractic are included as potential members of interdisciplinary community health teams designed to enhance patient care, wellness and lifestyle improvements. Chiropractors are also included in the newly established National Health Care Workforce Commission to provide comprehensive, unbiased information to Congress and the Obama Administration about how to align federal resources with national needs.

For more information go to palmer.edu.