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 Zaluski Chiropractic
Dr. John C.
Zaluski, D.C. - Chiropractic Physician
Experience You Can Trust * Same Day Appointments
Available |
Activities of Daily Living
Instructions...
The Basics
Listen to your body’s signals of pain,
tightness, and tingling. Immediately
cease the activity causing the
dysfunction and call our office for an
appointment.
If you are currently involved in an
exercise program let us know so we can
instruct you on what exercises may be
most effective.
Always stretch your muscles upon
awakening in the morning and before bed
in the evening. The best and easiest way
to do this is to use the lateral bending
stretch. Stand with your feet shoulder
width apart. Keep your hips stationary
and slowly bend your upper body to one
side as far as possible. Hold the
stretch for 15 seconds.
Avoid holding the phone to your ear by
leaning your head to the side and
pinching it between your ear and
shoulder.
Use care in getting into your vehicle.
Putting one leg in and sliding under the
steering wheel will twist your hips and
back. First sit down, then swing both
legs into your vehicle.
Avoid crossing your legs while sitting
and avoid sitting for more than 30
minutes at a time.
Ladies: Avoid heels over 2”. These
strain and stress the hips, knees and
feet.
Men: Avoid carrying your wallet in your
back pocket. This causes your hips to
tilt and your back to curve sideways.
Avoid carrying anything heavy on your
shoulders.
Never poke or rub your mid back and
shoulders forcefully. Do not stretch
your arms behind your back, roll your
head around, or forcefully twist in
lower back.
Water Consumption
Drink half of your body weight in ounces
per day. This helps to prevent soreness
by flushing toxins out of the body.
These toxins are released from soft
tissue during treatment.
When Standing
1. Keep your head level and your chin
slightly tucked.
2. Stand tall, stretching the top of
your head toward the ceiling.
3. Relax your shoulders down and back.
4. Tighten your stomach muscles to tuck
in your stomach. This will help prevent
excessive swayback, or lordosis, in the
lower part of your back.
When Sitting
1. Keep your head level and chin up.
2. Keep your buttocks to the back of the
chair and maintain a slight inward curve
in your lower back. Sometimes a small
pillow or rolled towel in the small of
your back helps. Do not slouch.
3. Keep your feet comfortably apart and
supported so that your knees are level
with your hips and shoulder width apart.
You may also use a foot rest to elevate
feet slightly, reducing strain on lower
back.
When Lying
1. Use a firm mattress.
2. Lie on your side with your hips and
knees slightly bent and with a pillow
between your legs keeping your knees a
hips’ width apart.
3. If you find you are able to sleep on
your back, a pillow under your knees may
take the strain off your lower back.
4. Never sleep on your stomach.
When Lifting
1. Keep your head level and chin up.
2. Keep your back straight, bend your
knees and squat as low as possible,
keeping your feet apart.
3. Lift with the strength of your legs
and never twist or turn while lifting.
4. Once you’ve picked up an object, hold
it close to you.
