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All Clinic 21 Day Whole Body Purification Program

Glowing YOu

Listen to your body. Remember that the "no pain, no gain" rule does not apply here.
Use the 10% rule to help determine how to take things to the "next level". You should not increase your training program or activity more than 10% per week, allowing your body adequate time for recovery and response. This same rule applies to increasing pace or mileage for walkers/runners and the amount of weight added in strength training programs.
Consult your coach/trainer for proper technique.
Always warm up and cool down properly.
Incorporate exercises for strength training, increasing flexibility and improving core stability.
Visit RCSC to ensure your program fits your fitness level in a safe manner.

*Extracted from www.stopsportinjuries.org

KEEPING YOU IN THE GAME!

- YOUR CHIROPRACTIC SPORTS MEDICINE TEAM

Backpack Safety Image

Choose It Right - Select a backpack with wide cushioned straps to distribute weight evenly on the shoulders. Also, a waist strap can help stabilize the load so it doesn't flop around.
Pack It Right - A loaded backpack should not exceed 15% of the wearer's body weight. Pack heaviest objects first, carried low and close to the body.
Lift It Right - Check the weight of the backpack. Then, face the backpack, bend at the knees and lift with the legs, not with the back. Always use two hands and slip on one strap at a time.
Wear It Right - Use both shoulder straps, making sure they are snug but not too tight. If the backpack touches the back above the collar line, the straps are too tight. If the pack has a waist strap, be sure to use it. *Extracted from www.anjc.info

KEEPING YOU IN THE GAME!

- YOUR CHIROPRACTIC SPORTS MEDICINE TEAM

Simmer

Lay lengthwise on a foam roller 5 minutes a day. Keep your head and bottom supported and extend your arms out to the sides to stretch your chest muscles.
Roll a lacrosse ball along the back of your shoulders, traps and chest to release tight muscles.
Stop in Reagan ChiroSport Center and get adjusted by the best! Nothing helps to improve the range of motion in your neck faster and better.

KEEPING YOU IN THE GAME!
- YOUR CHIROPRACTIC SPORTS MEDICINE TEAM

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Chiropractic adjustments keep the body aligned and offset tightness and imbalances they may have from the school year.
If your child takes a fall, make sure they are properly evaluated. Even simple falls can lead to issues that linger!
Make sure your child is properly hydrated before going outside in the summer heat. Even while playing in water our body loses water from sweat!
If your child intends on running this summer make certain their shoes are properly fitted.

KEEPING YOU IN THE GAME!
- YOUR CHIROPRACTIC SPORTS MEDICINE TEAM

On the day of practice or competition, drink 2 glasses of cold water 1-2 hours before the event.
If the activity will last longer than 1 hour, drink diluted fruit juice about 15 minutes before the event to help maintain electrolyte balance.
During activity, consume 1/2 a glass of water every 15 minutes. Remember to drink water often and in moderation.
In hot climates, it’s very important to weigh yourself before and after the event, then consume 2 glasses of water per pound of body weight lost.
Avoid sugary, carbonated and caffeinated beverages.

KEEPING YOU IN THE GAME!
- YOUR CHIROPRACTIC SPORTS MEDICINE TEAM

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