By: Alex Brydsten, Fitness Studio Manager

In the pursuit of physical and mental well-being, we often find ourselves exploring various avenues of exercise and relaxation. Two practices that have gained significant popularity in recent years are hot yoga (Bikram Vinyasa) and Pilates. Both offer unique benefits for the body and mind, focusing on strength, flexibility, and inner peace. However, when combined with the invigorating practice of cold plunge, the synergy created can elevate the overall experience to new heights.

Hot yoga, practiced in a room heated to around 95-105°F (35-40°C), encourages deep stretching, detoxification through sweat, and enhanced flexibility. The heat allows muscles to relax and release tension, facilitating a deeper range of motion while reducing the risk of injury. Additionally, the intense perspiration during hot yoga sessions aids in flushing out toxins from the body, promoting clearer skin and improved circulation.

Similarly, Pilates emphasizes core strength, stability, and muscular endurance through controlled movements and precise alignment. Pilates exercises target deep stabilizing muscles, promoting better posture, balance, and overall body awareness. The low-impact nature of Pilates makes it accessible to individuals of all fitness levels, offering a gentle yet effective way to strengthen and tone the body.

When these two practices are combined, the benefits are manifold. Hot yoga prepares the body by increasing blood flow to the muscles and loosening tightness, making it easier to engage in the precise movements of Pilates. Meanwhile, Pilates enhances the core strength and alignment necessary for holding challenging yoga poses with stability and control. Together, they create a comprehensive workout that addresses both strength and flexibility, leading to improved overall fitness and well-being.

But what about the cold plunge? Cold plunges, or cold water immersion, involve submerging the body in cold water for a short duration, typically around 5-10 minutes. While it may seem daunting at first, the benefits are numerous. Cold plunges reduce inflammation, promote faster muscle recovery, and boost circulation. The shock of the cold water triggers the release of endorphins, inducing a natural high and reducing stress levels. Additionally, cold immersion has been shown to improve mental clarity and focus, making it an excellent complement to the meditative aspects of yoga and Pilates.

Combining hot yoga, Pilates, and cold plunge creates a holistic wellness experience that benefits and nurtures the body, mind, and spirit. The heat of the yoga studio warms the muscles, preparing them for the precise movements of Pilates, while the cold plunge at the end of the session soothes soreness and promotes recovery. This cycle of heat, movement, and cold immersion creates a dynamic interplay that invigorates the senses and leaves practitioners feeling rejuvenated and balanced.

Reserve your class and cold plunge today at Mt Hope Chiropractic Penfield! 585-445-8605  or schedule online at mthopechiro.com now to see how it benefits you!

In our office we utilize Infrared heat therapy and cold plunge therapy……..But why not both?! This is actually already a thing, and it is called contrast therapy. Contrast therapy involves alternating between hot and cold treatments to provide various health benefits. Below we have listed a number of benefits that may result out of trying this route of therapy:

1. Reduced Muscle Soreness and Inflammation: Alternating between hot and cold temperatures can help reduce muscle soreness and inflammation. The hot phase increases blood flow, while the cold phase constricts blood vessels, promoting better circulation.

2. Improved Recovery after Exercise: Athletes often use contrast therapy to enhance recovery after intense physical activity. The alternating temperatures may help flush out waste products and decrease muscle fatigue.

3. Pain Relief: Contrast therapy may provide relief for certain types of pain, such as joint or muscle pain. The temperature variations can help numb pain receptors and reduce discomfort.

4. Enhanced Circulation: The hot and cold phases can stimulate blood circulation, leading to better oxygen and nutrient delivery to tissues. Improved circulation is beneficial for overall health.

5. Improved Joint Mobility: Contrast therapy may contribute to increased joint flexibility and mobility. The temperature changes can help reduce stiffness and promote better range of motion.

6. Boosted Immune System: Some proponents believe that contrast therapy can stimulate the immune system. The changes in temperature may activate the body’s natural defense mechanisms.

7. Stress Reduction: The alternation between hot and cold can have a relaxing effect on the nervous system, potentially reducing stress and promoting a sense of well-being.

8. Enhanced Lymphatic Drainage: Contrast therapy may help stimulate the lymphatic system, which plays a crucial role in removing waste products and toxins from the body.

It’s important to note that while many people find contrast therapy beneficial, individual responses may vary. Additionally, individuals with certain medical conditions should consult with a healthcare professional before attempting contrast therapy, as it may not be suitable for everyone. Call our Penfield  office at 585-445-8605  or schedule a session online at mthopechiro.com now to see how it benefits you!

In the hustle and bustle of modern life, achieving a good night’s sleep can sometimes feel like an elusive dream. Many individuals turn to various remedies to enhance their sleep quality, and one mineral that has gained attention for its potential sleep-promoting benefits is magnesium. 

Research suggests that magnesium may contribute to improved sleep by helping to regulate the body’s stress response system. Stress and anxiety can often be major contributors to sleep disturbances, and magnesium’s calming effect on the nervous system may help ease these issues, promoting a more relaxed state conducive to sleep.

Additionally, magnesium plays a role in the production of melatonin, a hormone that regulates the sleep-wake cycle. Adequate levels of magnesium may help the body produce and release melatonin at the right times, supporting a natural and healthy sleep rhythm.  

While magnesium can be obtained through various foods such as leafy green vegetables, nuts, and whole grains, some individuals may choose to supplement their intake to ensure they meet their daily requirements. A popular form of magnesium taken is magnesium citrate, which is widely available where supplements are sold. 

In conclusion, for those seeking natural ways to enhance their sleep quality, exploring the potential benefits of magnesium may be worthwhile.

By Dr. Phil Bechard, DC

An often asked question in our office is what sleeping position is best? A simple question, but a greatly varied answer! The best sleeping position can vary from person to person, as individual comfort and health conditions play a role. However, some general guidelines can help you find a sleeping position that promotes good spinal alignment and reduces the risk of discomfort or pain:

• Back Sleeping:

• This position is the most recommended as it helps maintain a neutral spine alignment.

• Place a pillow under your head and another under your knees to support the natural curve of your spine. For most, the head pillow should promote some small lift in the curve of the neck, with a drop for the head. 

• It may help reduce the risk of developing back or neck pain.

• Side Sleeping:

• If you’re a side sleeper, draw your legs slightly toward your chest and place a pillow between your knees to align your spine.

• Use a supportive pillow that maintains the neutral position of the neck and head. This is usually a thicker pillow that a back or stomach sleeper would desire. 

• This position can be beneficial for people with snoring issues or mild sleep apnea.

• Stomach Sleeping:

• While stomach sleeping can be comfortable for some, it usually leads to neck and back pain for most in the long run..

• If you prefer this position, use a thin pillow or none at all to minimize strain on your neck.

• Consider trying other positions if you experience discomfort.

• Avoid Twisting or Curling:

• Try to avoid sleeping in a twisted or curled-up position, as this can strain your spine and lead to discomfort.

• Maintain a straight and neutral alignment from head to toe.

Remember that personal comfort plays a significant role in choosing the best sleeping position. If you’re having specific problems with your sleep, in particular pain getting to bed, pain waking up, or pain when moving in bed, we would advise making an appointment in our office and getting back on the right track!

By Dr. Rupina Khanna

Using a proper cervical pillow is crucial from a chiropractic perspective as it plays a significant role in maintaining the natural alignment of the spine, particularly the cervical spine or as we call it in simple terms, the neck region. The cervical spine has a gentle curve, and sleeping with improper neck support can lead to misalignment, muscle strain, and discomfort. A well-designed cervical pillow provides adequate support to the neck and helps keep the spine in a neutral position during sleep. This neutral alignment not only aids in preventing neck pain by allowing the neck muscle and ligaments to rest but also contributes to overall spinal health.

We as chiropractors often recommend the use of cervical pillows to our patients as part of our treatment in addressing musculoskeletal issues. By supporting the natural curvature of the neck, these pillows help alleviate stress on the spinal discs and nerves. This can be particularly beneficial for individuals who suffer from conditions like cervical spondylosis, herniated discs, or chronic neck pain. Additionally, using a proper cervical pillow promotes proper posture and reduces the likelihood of waking up with stiffness or soreness in the neck and upper back, contributing to a more restful and rejuvenating sleep.

Incorporating a cervical pillow into one’s sleep routine also complements chiropractic adjustments by providing ongoing support to the spine. It becomes an essential tool in assisting the prevention and management of neck-related issues, fostering long-term spinal health and overall well-being. As a result, individuals under chiropractic care are often advised to invest in a quality cervical pillow to optimize the benefits of their treatment and promote a healthier sleep posture.

By Dr. Cody Arthur, DC

In the realm of muscle discomfort, trigger points are small knots that can cause significant pain and restricted movement.  Chiropractors can play a crucial role in treating trigger points and providing relief for those struggling with muscle tension and pain.

Trigger points are localized areas of muscle spasm or tension that can lead to pain and dysfunction. They can develop due to factors like overuse, poor posture, or muscle imbalances. When left untreated, trigger points may contribute to chronic pain and reduced flexibility.  Chiropractors utilize a holistic approach to healthcare that aims to address any imbalances that may contribute to trigger points.

One of the ways chiropractors treat trigger points is with spinal and extremity adjustments.    Chiropractic adjustments aim to relieve pressure and restore range of motion loss. This can have a positive impact on trigger points, especially those related to the spine and extremities. 

Chiropractors can utilize soft tissue techniques in their treatment plans. These techniques involve applying targeted pressure to the affected muscles, releasing tension and promoting blood flow to the area. This can help break down trigger points and alleviate associated pain. 

Poor posture is a common contributor to trigger points. Chiropractors educate patients on proper ergonomics and posture to prevent the recurrence of trigger points. Simple lifestyle adjustments recommended by chiropractors can have a lasting impact on muscle health. 

Chiropractors often prescribe specific exercises and stretches to address muscle imbalances and prevent the formation of trigger points. These tailored exercise plans aim to improve strength, flexibility, and overall musculoskeletal function. 

Chiropractic care provides a unique and comprehensive approach to treating trigger points in muscles. By utilizing chiropractic adjustments, soft tissue techniques, and incorporating lifestyle changes, chiropractors contribute to the overall well-being of their patients. If you are seeking a holistic solution to trigger points and persistent muscle pain, consulting with a chiropractor could be a step toward unlocking relief and improving your quality of life. 

Reaching for your phone on your nightstand in the morning, putting a shirt on, throwing a ball with your children, making a meal, this is just a small list of the incredible amount of everyday activities we do that involve the shoulder, and pain in this area can have a huge impact on many things that we take for granted. It’s estimated that 30% of adults experience some form of shoulder pain in any given month. If you are suffering from shoulder pain you may want to consider having a consultation with a chiropractor. There are a number of ways that a Chiropractor can help with your problem, one of the largest techniques utilized being manual therapy.

Manual therapy isn’t just one therapy technique — it’s an entire category of therapy. The techniques fall into this category all involve a therapist using their hands to manipulate or mobilize joints and soft tissue. This category of therapy can offer many benefits for shoulder pain treatment, including:

• Reducing the pain of your shoulder issue

• Decreasing the amount of inflammation in your shoulder

• Increasing the range of motion in your shoulder

• Improving your ability to do normal daily activities with your shoulder

• Reducing the risk of recurring shoulder pain or problems

Manual therapy can be beneficial for shoulder pain by addressing various factors contributing to discomfort or dysfunction. Here are some ways in which manual therapy may help:

1. Soft Tissue Mobilization: Therapists use hands-on techniques to manipulate and mobilize soft tissues, such as muscles, tendons, and ligaments around the shoulder. This can help improve flexibility, reduce muscle tension, and enhance blood circulation.

2. Joint Mobilization: Manual therapists may perform gentle movements to mobilize and restore normal joint function in the shoulder. This can help improve range of motion and reduce stiffness.

3. Trigger Point Release: Trigger points, or tight knots in muscles, can contribute to shoulder pain. Our therapists can apply pressure to these points to release tension and alleviate pain.

4. Stretching Exercises: Manual therapy often involves incorporating specific stretching exercises to improve flexibility and relieve tightness in the shoulder muscles.

5. Posture Correction: Poor posture can contribute to shoulder pain. At our office we can provide guidance on proper posture and offer exercises to strengthen the muscles that support good posture.

6. Pain Relief: Manual therapy techniques may stimulate the release of endorphins, the body’s natural painkillers, providing temporary relief from shoulder pain.

7. Education and Self-Care: Our chiropractors often educate patients on proper shoulder mechanics, ergonomic considerations, and self-care techniques to manage and prevent future pain.

It’s important to note that the effectiveness of manual therapy can vary from person to person, and it is usually most effective in conjunction with other treatments such as exercises, heat/cold therapy, and lifestyle modifications.

By Dr. Phil Bechard, DC

Jaw pain can really be a huge bother for those that suffer from it. Not being able to bite down fully, to open our mouth fully, or to rest or sleep without pain in the jaw can be extremely bothersome and limiting. Our first recommendation is to be evaluated by a dentist or oral health specialist to determine the specific cause of your jaw pain so we know that care here is the most appropriate. Once you have the go ahead from your other medical provider, we can help appropriately sink our teeth into your problem (sorry, I had to). 

Our Chiropractors at Mt Hope Chiropractic and Wellness specialize in the diagnosis and treatment of musculoskeletal disorders, including those related to the spine, joints, and muscles. The jaw, being a joint, is included in our list of treatment areas! Often an evaluation can uncover a proper treatment plan, home advice, and targeted exercises to properly tackle your problem. 

Jaw pain can arise from various sources, including temporomandibular joint (TMJ) dysfunction, muscle tension, a variety of neck problems, or misalignment of the jaw. Our chiropractors may use manual adjustments, manipulation, or other techniques to address misalignments or tension in the jaw joint and surrounding muscles. By restoring proper function, most patients alleviate pain and improve overall jaw mobility. It’s important to note that the effectiveness of chiropractic care for jaw pain can vary from person to person, and the approach may depend on the underlying cause of the jaw issues.

By Dr. Rupina Khanna, DC

The Activator Technique is a chiropractic method that utilizes a handheld instrument, known as the Activator Adjusting Instrument, to deliver precise and controlled adjustments to the spine. This technique is based on the concept that specific, targeted adjustments can stimulate the body’s natural healing processes. The Activator Adjusting Instrument allows chiropractors to apply gentle and measured force to specific vertebrae or joints, promoting the restoration of normal joint function and relieving musculoskeletal imbalances. This method is particularly favored for its non-invasive nature and is considered suitable for individuals who may be uncomfortable with traditional manual adjustments.

Chiropractors employing the Activator Technique often use diagnostic procedures to identify areas of spinal dysfunction or joint restrictions. The Activator Adjusting Instrument is then applied to these specific areas, delivering a quick, low-force impulse. This precision is believed to enhance the effectiveness of the adjustment while minimizing the force applied to surrounding tissues. The technique is frequently used to address a range of conditions, including back pain, headaches, and joint dysfunction, providing an alternative for patients seeking chiropractic care who may prefer or require a gentler approach.

One of the notable advantages of the Activator Technique is its adaptability to various patient needs. The controlled and targeted nature of the adjustments allows chiropractors to tailor treatment plans to individual requirements, making it suitable for patients of different ages and health conditions. While the Activator Technique has garnered both support and criticism within the chiropractic community, its widespread use underscores its acceptance as a valuable tool in chiropractic care, especially for those who seek a more gentle and specific approach to spinal adjustments.