Elemental Back and Body has a new team member!

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Meet Dr. Shannon Peacock!

Shannon is driven to serve the Truckee Tahoe community by helping people reach their health and wellness goals. Through chiropractic, deep tissue therapy, corrective and rehabilitative exercise, nutritional counselling and mindfulness Shannon works to find the root cause of pain, getting people back to their life and activities as quickly as possible.

Shannon is Webster Technique certified as well as a certified Yoga teacher. He has a passion for nutrition and continues to educate himself in all aspects of health to better help people reach their optimal wellness.

When not treating, Shannon enjoys any and all outdoor activities, motorized or self-powered, walking with his dogs, meditation, cooking and eating good food with good people.

Shannon and Spencer will work closely together to continue offering an array of services and treatment options. Chiropractic care will be available Monday through Saturday, with increased flexibility for same day appointments.

Desk Worker Guide to Exercise – Part I

Hello desk workers!  How many of you out there spend the majority of your time in a sitting position? Desks, cars, couches, dinner tables…we spend most of our lives sitting.  While there is no one solution for counteracting the pains and imbalances that come from this, there are a few key concepts that can help.  This is a four-part blog dedicated to the imbalances of the modern lifestyle.

Part I focuses on stretching.  If you have limited movement in your hips or chest, you may have difficulty performing some exercises correctly. So lengthening tight areas can help in the exercises I list in parts II-IV. This is obviously not a complete list of stretches, but a good place to start.

As with any good exercise routine, quality is more important than quantity. The key to stretching is paying attention! Stretching should be active, straightening and expanding slightly on each inhale, and settling slightly deeper into the stretch on exhale. Hold each for 30 seconds to one minute, but let the breath be your guide.

Chest (pec) Stretch

 

 

 

 

 

With palm and elbow flat on wall, turn body until sideways with wall. Lean forward, leading with wall-side shoulder. For a more intense stretch, step through with the wall-side leg.  This can also be done in a doorway.

Lower Thigh (quad) Stretch

 

 

 

 

 

 

If balance is an issue, stand near a wall or counter so you can hold on. The key to this stretch is in the hips. Draw the belly button in and engage the lower core slightly, keeping the hips from dropping forward and the low back arching when you bring the leg up behind.

Hip Flexor (psoas) Stretch

 

 

 

 

Start with rear thigh perpendicular to ground, knee on ground. Draw stomach in, engaging lower core. Keeping this core stabilization, shift hips forward, creating tension in the front hip area of the back leg. Make sure the low back doesn’t arch when dropping forward.

For a more intense stretch, rotate across front leg (to the right in the picture) and lean away (right again).

 

Wrist (forearm flexors) Stretch

 

 

 

 

 

This is great for people with carpal tunnel symptoms. Hands together in prayer position, drop hands down while keeping elbows up. For a more intense stretch, flip hands over (fingers down) and bring hands up.

 

Happy stretching and look for Parts II-IV of the desk worker exercise guide!

Dr. Spencer Cruttenden

Chiropractic Physician and Certified Strength & Conditioning Specialist

Elemental Back & Body

www.elementalbodies.com