Cold Plunges can slow down your muscle growth after a workout

Recent research from the University of Queensland, published in the Journal of Physiology, reveals that cold water immersion (CWI) immediately after resistance training can hinder muscle growth. In this study, participants who engaged in 12 weeks of strength training and followed each session with a 10-minute cold plunge at 10°C experienced significantly less muscle hypertrophy compared to those who used active recovery methods. The researchers found that CWI reduced anabolic signaling pathways, such as mTOR, and decreased satellite cell activity, both crucial for muscle repair and growth. citeturn0search0

The physiological mechanism behind this involves the constriction of blood vessels due to cold exposure, which limits blood flow to muscles. This reduced circulation impairs the delivery of essential nutrients and hormones necessary for muscle protein synthesis. Therefore, while CWI may alleviate immediate muscle soreness, it can compromise the long-term adaptive responses to resistance training. To balance recovery and muscle development, it's advisable to avoid cold plunges immediately after strength workouts. Instead, schedule them several hours later or on rest days to allow the body to initiate its natural growth processes.

Despite its potential drawbacks for muscle growth, cold plunging offers several benefits. It can enhance mood by increasing dopamine levels, leading to improved alertness and reduced stress. Additionally, CWI has been associated with better sleep quality and may support immune function. These benefits make cold plunges a valuable tool for overall well-being when used appropriately within a training regimen.

What a research study on the boston marathon taught us about stress

The Hidden Toll of Watching the News: What the Boston Marathon Study Taught Us About Stress

A landmark 2013 study conducted by researchers at the University of California, Irvine revealed a surprising truth: people who consumed extensive media coverage of the Boston Marathon bombings reported higher levels of acute stress than those who were actually at the event. The study, led by E. Alison Holman, Dana Rose Garfin, and Roxane Cohen Silver, surveyed 4,675 adults across the U.S., including residents of Boston and New York. Individuals who watched six or more hours of news coverage daily in the week following the bombing reported significantly greater stress symptoms than those with limited exposure. This groundbreaking research challenged the common belief that direct exposure to traumatic events is the primary driver of stress-related disorders.

The study highlighted the powerful effect of media on our mental health. Constant exposure to emotionally charged images, dramatic headlines, and repetitive footage can condition the brain to remain in a prolonged state of fear and hypervigilance. This kind of psychological stress can disrupt sleep, increase anxiety, and even weaken the immune system. Researchers warned that such repeated exposure can lead to chronic rumination and emotional exhaustion, reinforcing the importance of managing not just what we experience in life, but also what we choose to consume.

In today’s fast-paced, media-saturated world, it’s more important than ever to prioritize real-life health and happiness. While staying informed is essential, it's just as vital to limit exposure to sensationalized news—especially following traumatic events. True well-being comes from building habits that nourish the body and calm the mind. That means spending time outdoors, laughing and connecting with friends and family, playing sports, staying active, and making space for rest and recovery. These are the moments that bring joy, resilience, and balance into our lives.

To help combat the effects of chronic stress and media overload, many people are turning to chiropractic care and therapeutic massage. These modalities work together to reset the nervous system, improve sleep, reduce anxiety, and support full-body recovery. At our clinic, we combine targeted bodywork with chiropractic adjustments to address both old injuries and daily aches and pains—helping you stay active, flexible, and pain-free. This holistic approach not only relieves tension but also promotes a deeper connection to your body, so you can focus on what really matters: living a healthy, vibrant, and fulfilling life.

In a world where mental strain is just a scroll away, taking care of your physical body has never been more essential. Whether you're recovering from an injury, dealing with stress, or just want to feel better in your own skin, regular chiropractic care and massage therapy can help restore balance. Remember: your time is better spent moving your body, playing with your kids, laughing with your partner, or exploring nature—not stuck in front of a screen absorbing fear. Invest in yourself. Move well. Live well. Be well.

• Dr. M Ryan Saldivar D.C.

3 Waves of spine and joint therapy

The 3 Waves of Spine and Joint Therapy
By Dr. Ryan Saldivar, DC

At our clinic, we’ve developed a powerful approach to healing and performance called The 3 Waves of Spine and Joint Therapy, rooted in clinical evidence and years of experience. The first wave is massage therapy, specifically using advanced techniques such as myofascial release, trigger point therapy, and deep tissue massage. These methods allow us to release chronic muscle tension, improve fascial mobility, and decompress the soft tissues that surround joints. By unlocking muscle patterns and reducing neurological guarding, we create a foundation where deeper therapeutic work becomes not only possible but profoundly more effective.

The second wave is chiropractic care, which focuses on restoring motion and alignment to the spine and joints through precise, neurologically-based adjustments. Once soft tissues are relaxed through massage, chiropractic adjustments can be delivered more gently and effectively—helping to restore normal joint biomechanics, reduce nerve interference, and improve overall mobility. This synergistic approach not only provides immediate relief but also improves the nervous system’s ability to regulate pain, posture, and movement, enhancing long-term functional health.

Finally, the third wave is shockwave therapy, a cutting-edge modality that stimulates tissue regeneration and accelerates healing at the cellular level. By delivering focused acoustic energy to damaged tendons, ligaments, and joint capsules, shockwave therapy helps break up scar tissue, stimulate blood flow, and activate natural repair mechanisms. When combined with soft tissue release and spinal adjustments, it creates an optimal healing environment—addressing inflammation, dysfunction, and structural misalignment in a single, integrated session. This powerful trifecta allows us to treat everything from spinal disc issues to stubborn tendinopathies with a level of precision and effectiveness that radically improves our patients' quality of life.

the workout you don’t feel like doing is the one you need th e most

The Workout You Don’t Feel Like Doing is the One You Need Most

After a long day at work, after juggling responsibilities, after taking care of your kids—who has energy left to work out? You’re exhausted, and the couch is calling. But here’s the truth: exercise isn’t just about energy; it’s about resilience. Most of my patients work in tech and finance start up companies, or something related to being in front of a computer. Why then would the body want to go to the couch and watch some show on television? Your body is not tired. Your spirit is tired from the mental level.

We often think of working out as physical, but its real power is mental. When you push yourself through one more rep, one more mile, one more deep breath—you’re not just building muscle. You’re training your mind to endure. To keep going when life gets hard. To push through the fatigue, the stress, the doubt. The exercise is the foundation of inner strength to overcome difficulty in our lives.

Movement is medicine. It clears the fog of exhaustion, lifts the weight of stress, and builds the inner strength to face challenges head-on. When you train your body to fight through the burn, you train your mind to fight through hardship. We prove to ourselves one rep at a time that we can grow to do more than we could previously do.

If you’re feeling overwhelmed, drained, or stuck in a rut, don’t wait until you “feel like it.” Go for that walk, do that workout, lift that weight. Not because you have the energy, but because you need the strength. so many times I am driving to the gym, and yawning on the way there. I always warm up with cardio just to get my heard rate up, and for the first three minutes my lazy side of my brain is thinking of every excuse of why I should just stop and do something else. Ten minutes in the endorphins kick in and there is no place I would rather be.

The stronger you are in the gym, the stronger you are in life. Keep moving forward. Your future self will thank you.

For a higher quality of life

As a Chiropractor specializing in performance and rehabilitation, I have the privilege of working with patients who are committed to healing faster, moving better, and getting back to doing what they love. I have seen in my clinic that have become champions, and the absolute best in their sport. They all have one thing in common. They don’t let the injuries slow them down. No matter what your sport is, if you practice day in and day out, by the time you are getting to be better than the rest, you will be at risk of injury. This is a simple law of physics. The body can only do so much repetition before the risk of something giving out.

A golfer has repetitive rotation in the lumbar spine from the hips. Yes, it should be the core powering the movement, but if the Golfer has not been adjusted recently, the hips will not move correctly in the rotation, and the lower back will be more prone to injury. Likewise, basketball players are especially vulnerable to knee and ankle injury when their hips have not been adjusted on a regular basis. Both of these cases are because anytime the body has less movement in one joint, the joints above and below have to move extra to compensate.

Collaboration is key in modern healthcare. Orthopedic surgeons and medical professionals—I’d love to connect with those who are looking to enhance patient outcomes through integrative care. By combining chiropractic, bodywork, and movement-based rehab, we can help patients recover more effectively from injuries, prevent future issues, and maximize their physical potential.

If you’re passionate about helping patients return to peak performance, let’s start a conversation. How can we work together to create better recovery solutions?

Strength, Flexibility, and Balance; the keys to perfect posture

Strength, Flexibility, and Balance: The Keys to a Pain-Free, Active Life

Posture isn’t just about standing tall—it’s about having the right balance of strength and flexibility relative to your body weight so you can move efficiently, stay upright with ease, and avoid unnecessary strain or injury. A tall upright posture gives you a sense of presence when you are speaking publicly. It radiates an air of confidence that goes beyond the words that you are speaking. Chiropractic adjustments in the mid-back, (the thoracic spine), is essential to prevent the posture from slowly slumping forward more and more with age. Chiropractic and targeted exercise makes a tall posture easy.

As a Chiropractor, movement specialist, and performance coach, I’m passionate about helping people stay active and pain-free throughout their lifespan. In today’s world, where prolonged sitting and sedentary habits contribute to a downward spiral of poor health, I focus on teaching practical strategies to build strength, improve mobility, and maintain healthy movement patterns. I have taught over 20,000 hours of group Fittness classes, and on those sweaty mats I have seen people leave the heavy stresses behind them. Don’t let stress slow you down. Stay on top of your responsibilities with a regular schedule of exercise and Chiropractic care.

When strength and flexibility are in balance:
✅ Posture becomes effortless – no more constant tension or fatigue.
✅ Joints stay healthier – reducing wear and tear over time.
✅ Injury risk decreases – allowing you to stay active without setbacks.
✅ Energy levels improve – movement feels easier, not exhausting.

Preventing pain and dysfunction isn’t just about fixing problems—it’s about building a resilient body that supports lifelong activity. Whether you’re recovering from an injury or looking to optimize movement for peak performance, integrating chiropractic care, strength training, and mobility work is key. Many people don’t go to the Chiropractor until they are in debilitating pain, and then expect a visit or two to relieve all of the pain in their spine. This is making two mistakes in one. Chiropractic alleviates blockages in the nervous system through specific adjustment, and balances mobility and stability in the spine. This combined with regular exercise can create a pain free life. However, these things must be a part of the lifestyle to be affective.

When my regular patients come in of adjustments I can see clearly that if it has been more than two weeks since the most recent appointment, then the sacroiliac joint is much more locked up, and this leads to lower back pain. At this point the person can even hurt or strain the lower back during healthy levels of exercise. This is why I recommend an adjustment ever two weeks for most people, and once a week if they have an especially stressful job or train hard. Most of my patients that are lawyers for example come in once a week. Most of my patients that are high level athletes also come in once a week. Every visit is like a deposit into a savings account. Only, in this case it’s a savings account for the longevity of their health.

Let’s make health and longevity a priority—because movement is medicine, and staying active is the best investment in your future.

What are you doing today to keep your body strong and mobile for the years ahead?

Why chiropractors and mental health professionals should be working together

The Crucial Connection: Why Chiropractors and Mental Health Professionals Should Collaborate

As a chiropractor, I’ve seen firsthand how the body and mind are deeply connected, especially when it comes to the nervous system. One of the most powerful areas of impact is the upper cervical spine, where adjustments can influence both sympathetic and parasympathetic nervous system function.

The upper neck houses critical structures like the vagus nerve, which plays a key role in calming the body and regulating stress responses. Misalignment in this region can contribute to nervous system dysregulation, affecting mood, anxiety levels, and even cognitive function. Additionally, the vertebral arteries, which pass through the cervical spine, supply blood to the brain. When this flow is restricted, it can impact mental clarity, energy levels, and emotional well-being.

That’s why I believe collaboration between chiropractors and mental health professionals is essential. By combining chiropractic adjustments with psychological support, lifestyle changes, and stress management techniques, patients often experience more profound and lasting improvements in their overall well-being.

Mental health isn’t just about the mind—it’s about the entire mind-body connection. When healthcare professionals work together, we create a more comprehensive approach to healing that benefits our patients in ways no single discipline can achieve alone.

Let’s continue to build bridges between physical and mental health for better patient outcomes. If you’re a mental health professional interested in collaborating, I’d love to connect!

Lumbar Disc Pain

What is a Herniated Disc?

A herniated disc, often referred to as a "slipped" or "ruptured" disc, occurs when the soft, gel-like center of an intervertebral disc (called the nucleus pulposus) pushes through a tear or crack in the tougher outer layer (the annulus fibrosus). This condition can cause irritation to nearby nerves, leading to pain, numbness, or weakness in the area of the body served by those nerves.

Understanding the Anatomy of a Disc

Intervertebral discs act as cushions between the vertebrae in your spine, providing flexibility and shock absorption. Each disc consists of:

• Annulus Fibrosus: A tough, outer ring of fibrous tissue that holds the disc’s shape.

• Nucleus Pulposus: A soft, jelly-like center that absorbs pressure and allows movement.

When the outer layer weakens or tears due to injury, aging, or excessive strain, the inner material can bulge or leak out, resulting in a herniated disc.

Common Causes of a Herniated Disc

1. Degeneration: Discs naturally lose water content and elasticity as we age, making them more prone to tears.

2. Repetitive Strain: Activities that involve bending, twisting, or lifting improperly can place excessive stress on the discs.

3. Trauma or Injury: Sudden impact or accidents can cause the disc to herniate.

4. Poor Posture: Sitting or standing with poor alignment can place uneven pressure on the spine over time.

Symptoms of a Herniated Disc

Symptoms depend on the location and severity of the herniation but may include:

• Pain: Sharp or radiating pain in the back, neck, or limbs (e.g., sciatica).

• Numbness or Tingling: In the arms, hands, legs, or feet.

• Weakness: Muscle weakness in the area served by the affected nerves.

• Loss of Function: Difficulty standing, walking, or performing daily tasks.

How is it Diagnosed?

A herniated disc is diagnosed through:

• Physical Examination: Assessing posture, strength, reflexes, and range of motion.

• Imaging Tests: MRI or CT scans can confirm the herniation and its impact on nearby nerves.

• Cheat code: If it hurst when you cough or sneeze then you need help!

Treatment Options

• Conservative Care: Chiropractic adjustments, physical therapy, and targeted exercises can help realign the spine, reduce pressure, and relieve symptoms.

• Pain Management: Anti-inflammatory medications or corticosteroid injections may be prescribed.

• Lifestyle Modifications: Improving posture, using ergonomic furniture, and maintaining a healthy weight can reduce strain on the spine.

• Surgery: In severe cases, surgery may be required to remove or repair the damaged disc.

The Importance of Early Care

Ignoring a herniated disc can lead to chronic pain or permanent nerve damage. If you’re experiencing symptoms like persistent back pain or radiating numbness, seeking early care from a chiropractor or healthcare professional can help you avoid complications and get back to living pain-free.

At 3 Waves Clinic you get a special level of care with the combination of my spinal traction, bodywork, and custom exercises. You will be heading towards pain free living. The most important things to keep in mind are what is making it worse (things to avoid) and whats making it better (do them daily!)

If you’d like to learn more or schedule a consultation, feel free to contact me by texting me at the number below!

Dr. M. Ryan Saldivar, D.C.

Doctor of Chiropractic

415-852-0365

www.3wavesclinic.com

How shockwave helps rotator cuff strain heal faster

By Dr. M Ryan Saldivar D.C.

How Shockwave Therapy Helps Rotator Cuff Strains Heal Faster

Shockwave therapy, or extracorporeal shockwave therapy (ESWT), is a non-invasive treatment that uses high-energy sound waves to promote healing in injured tissues, including rotator cuff strains. Rotator cuff injuries often involve inflammation, microtears, and chronic pain due to overuse, repetitive movements, or acute trauma. Shockwave therapy can speed up the recovery process by targeting the root causes of the injury.

1. Stimulates Tissue Regeneration

Shockwave therapy triggers a biological response in the tissues, stimulating the production of collagen, a protein essential for repairing damaged muscles, tendons, and ligaments. By boosting collagen production, the therapy helps restore the integrity of the rotator cuff more quickly.

2. Enhances Blood Flow

The sound waves create microtrauma in the affected area, which promotes the formation of new blood vessels (neovascularization). Improved blood flow delivers oxygen and nutrients essential for healing while removing waste products, accelerating the recovery process.

3. Reduces Pain and Inflammation

Shockwave therapy interrupts the pain signals sent to the brain, providing immediate relief. Additionally, it reduces the release of inflammatory mediators, helping to alleviate swelling and discomfort in the rotator cuff.

4. Breaks Down Scar Tissue and Calcium Deposits

Rotator cuff injuries can result in the formation of scar tissue or calcific deposits in the tendons, which limit mobility and cause chronic pain. Shockwave therapy breaks down these adhesions and deposits, restoring the tissue's elasticity and range of motion.

5. Encourages Cellular Repair

The high-energy waves activate cellular repair mechanisms by increasing the activity of fibroblasts and osteoblasts, which are responsible for repairing soft tissue and bone. This cellular stimulation enhances the body’s natural healing process, reducing recovery time.

Benefits of Shockwave Therapy for Rotator Cuff Strains

• Non-invasive and drug-free treatment.

• Minimal to no downtime, allowing you to return to daily activities quickly.

• Effective for both acute and chronic injuries.

• Reduces the need for surgical intervention in severe cases.

Integrating Shockwave Therapy with Other Treatments

While shockwave therapy is highly effective on its own, combining it with other treatments like chiropractic adjustments, specific bodywork, and targeted exercises can further enhance recovery.

This comprehensive approach ensures proper alignment, improves strength, and restores full function to the rotator cuff.

If you’re dealing with a rotator cuff strain, shockwave therapy offers a proven, efficient way to get back to your best self faster. Feel free to reach out to learn more or schedule a session at 3 Waves Clinic!

Dr. M. Ryan Saldivar, D.C.

Doctor of Chiropractic

415-852-0365

Why Golfers Need to get adjusted

Why Chiropractic Care is Important for Golfers

Golf is a sport that requires precision, balance, and fluid movement. While it may seem less physically demanding than contact sports, golf places significant strain on the body, particularly the spine, shoulders, hips, and wrists. Chiropractic care is an essential tool for golfers looking to improve performance, prevent injuries, and enjoy the game pain-free. Here’s why chiropractic is so beneficial for golfers:

1. Enhances Mobility and Range of Motion

A smooth, powerful golf swing relies on a full range of motion in the spine, hips, and shoulders. Tightness or misalignments in these areas can limit mobility, leading to reduced swing efficiency and inconsistent shots. Chiropractic adjustments help restore joint mobility, ensuring your body moves freely and fluidly for a better swing.

2. Improves Posture and Spinal Alignment

Golfers spend hours in a hunched position addressing the ball, which can strain the lower back and contribute to poor posture over time. Chiropractic care helps maintain proper spinal alignment, reducing the risk of back pain and improving your posture both on and off the course. Better posture also supports a more balanced and powerful swing.

3. Prevents and Manages Injuries

Common golf injuries, such as lower back pain, golfer’s elbow, and shoulder strains, often stem from repetitive movements and biomechanical imbalances. Chiropractic care addresses these issues by improving joint function, reducing inflammation, and helping the body recover faster. Regular care can also prevent injuries by ensuring your body is properly aligned and functioning optimally.

4. Boosts Power and Stability

A strong core and stable hips are critical for generating power in your golf swing. Chiropractic care helps activate and strengthen these areas by improving alignment and addressing muscle imbalances. With a stronger, more stable foundation, golfers can generate more power while reducing the risk of overuse injuries.

5. Reduces Recovery Time

Golfers often experience stiffness and soreness after a long day on the course. Chiropractic adjustments improve circulation, reduce muscle tension, and promote faster recovery by enhancing the body’s natural healing processes. This means less downtime between rounds and more time playing your best game. I have seen many Golfers in debilitating pain because they did not get adjusted enough.

A Game-Changer for Your Golf Performance

Whether you’re a weekend golfer or a competitive player, chiropractic care can elevate your game by improving mobility, preventing injuries, and supporting overall physical health. When your body is aligned and functioning at its best, you’ll notice smoother swings, fewer aches and pains, and a greater ability to focus on your performance.

Take care of your body, and it will take care of your game. If you’re ready to see how chiropractic care can benefit your golf performance, let’s work together to keep you swinging strong!

Dr. M. Ryan Saldivar, D.C.

Doctor of Chiropractic

415-852-0365

www.3wavesclinic.com

10 Benefits of Squats:

1. Builds Lower Body Strength

  •  Squats target the quadriceps, hamstrings, glutes, and calves, helping you develop strong and powerful legs.

2. Improves Core Strength and Stability

  •  Squats engage your core muscles, including your abs and lower back, to maintain balance and posture during the movement.

3. Enhances Mobility and Flexibility

  •  Squatting regularly can improve hip, knee, and ankle mobility, reducing stiffness and enhancing your range of motion.

4. Boosts Functional Fitness

  •  Squats mimic everyday movements like sitting, standing, and lifting, making them practical for improving real-life strength and reducing injury risk.

5. Strengthens Bones and Joints

  •  Weight-bearing exercises like squats increase bone density and strengthen the connective tissues around your joints.

6. Improves Athletic Performance

  •  Squats enhance explosive power, speed, and agility, making them ideal for athletes in sports like running, basketball, or football.

7. Promotes Hormonal Health

  •  Compound movements like squats trigger the release of growth hormone and testosterone, aiding muscle growth and recovery.

8. Burns Calories and Builds Muscle

  •  Squats are a high-intensity exercise that burns calories and builds muscle, contributing to improved body composition.

9. Enhances Balance and Coordination

  •  Squats require balance and coordination, improving proprioception (your sense of body position) over time.

10. Supports Cardiovascular Health

  •  When performed in higher repetitions or as part of a circuit, squats elevate your heart rate and improve cardiovascular endurance.

Bonus: Mental Benefits

  •  Squats challenge your mental toughness, discipline, and focus, promoting resilience in both fitness and life.

Incorporating squats into your routine is an excellent way to optimize your physical fitness and spinal health, especially with the combination of chiropractic care!

8 Benefits of Staying Fit and Active in the Winter Months

  1.  Boosts Mood and Combats Seasonal Affective Disorder (SAD):

  •  Exercise increases endorphins and serotonin, which help counteract winter blues and improve mental health.

  2.  Strengthens Immune System:

  •  Regular physical activity enhances immune function, helping you fight off winter colds and flu.

  3.  Maintains Healthy Weight:

  •  Staying active prevents the typical winter weight gain caused by decreased activity and holiday indulgence.

  4.  Improves Energy Levels:

  •  Consistent exercise combats winter lethargy, keeping your energy levels high throughout the season.

  5.  Enhances Circulation and Warmth:

  •  Physical activity improves blood circulation, keeping you warmer and more comfortable during colder months.

  6.  Supports Cardiovascular Health:

  •  Cold weather can strain the heart, but regular exercise strengthens your cardiovascular system to handle the added stress.

  7.  Prepares You for Spring Activities:

  •  Staying fit in the winter maintains your endurance, strength, and flexibility, ensuring you’re ready for outdoor activities when spring arrives.

  8.  Encourages Routine and Discipline:

  •  Exercising during winter builds resilience, establishing a year-round fitness habit.

10 Benefits of Using Exercise as a Pain Management Technique

  1.  Reduces Chronic Pain:

  •  Exercise releases endorphins, which act as natural painkillers and reduce the perception of pain.

  2.  Improves Joint Health:

  •  Movement increases the production of synovial fluid, lubricating joints and alleviating stiffness, especially in arthritis sufferers.

  3.  Strengthens Muscles Around Painful Areas:

  •  Strengthening surrounding muscles provides better support and reduces strain on injured or painful areas.

  4.  Decreases Inflammation:

  •  Moderate exercise reduces inflammation, which is a key factor in many chronic pain conditions like fibromyalgia or lower back pain.

  5.  Promotes Healing:

  •  Increased blood flow from exercise delivers oxygen and nutrients to injured tissues, speeding up recovery.

  6.  Enhances Mobility and Flexibility:

  •  Regular activity prevents stiffness and helps maintain a healthy range of motion, reducing the risk of further pain or injury.

  7.  Reduces Stress and Pain Sensitivity:

  •  Physical activity lowers cortisol levels and stress, which can amplify the perception of pain.

  8.  Improves Posture and Alignment:

  •  Corrective exercises, such as squats or yoga, realign the body, reducing pain caused by poor posture or muscular imbalances.

  9.  Distraction from Pain:

  •  Engaging in exercise redirects your focus, helping you manage chronic pain mentally and emotionally.

  10.  Boosts Overall Resilience:

  •  A fit body tolerates stress and pain better, making you less prone to flare-ups or worsening symptoms.

Winter Fitness for Pain Management

Blending exercise with Chiropractic is proven to be a very effective way to get to the root cause of chronic and acute back pain syndromes, including sciatica and herniated discs.

Staying active during winter not only maintains overall health but also keeps pain at bay, helping you thrive all year long!

Safe neck stretches : What to do and what to avoid

Safe Neck Stretches: What to Do and What to Avoid

Your neck is one of the most delicate and complex structures in your body, supporting your head while allowing for a wide range of motion. However, improper stretching techniques can do more harm than good. If you want to keep your neck mobile and pain-free, it’s important to focus on safe, controlled movements rather than forceful, high-velocity motions. All of the blood flow in your brain travels up through arteries in your neck from your heart, and the vertebral artery in the upper cervical spine is particularly vulnerable to over rotation.

Safe Neck Stretches

✔️ Side-to-Side Stretch: Gently tilt your head toward one shoulder, holding for a few seconds before switching sides. This helps release tension in the upper trapezius and neck muscles. 

✔️ Looking Up: Slowly lift your chin toward the ceiling, stretching the front of your neck. Avoid overextending. 

✔️ Looking Down: Tuck your chin toward your chest, stretching the back of your neck and upper back. 

What to Avoid

🚫 Neck Circles: Rotating your neck in a big circle, especially quickly, can put uneven pressure on the cervical vertebrae, and aggravate existing issues. 

🚫 Pushing Your Chin for a Pop: Forcing your chin into rotation to “self-adjust” your neck is a risky habit. When people do this repeatedly, they aren’t actually correcting the subluxation (misalignment). Instead, they are moving the inflamed vertebrae above the true problem area, which leads to more inflammation and the continued urge to repeat the maneuver.

Instead of trying to force an adjustment, let a licensed chiropractor handle it. A professional adjustment ensures that the right vertebra is mobilized, preventing chronic inflammation and recurring neck discomfort. Stick with gentle, safe stretches, and leave the real adjustments to the experts! 

The cervical spine's natural curvature, known as cervical lordosis, plays a crucial role in maintaining spinal alignment and overall health. A loss of this curvature can lead to various health issues, including neck pain, headaches, and reduced quality of life.

Maintaining proper cervical alignment is essential for spinal health and overall well-being. Regular chiropractic care, regular exercise, and ergonomic adjustments can help preserve or restore cervical lordosis, potentially mitigating associated health risks. 

Dr. M Ryan Saldivar D.C.

415-852-0365

Ten Minute Yoga for people who work in front of a computer

Unwind Stress and Build Strength: A Quick Flow for Tech and Finance Workers

Sitting for long hours at a desk can take a serious toll on your hips, shoulders, lower back, and core strength—leading to stiffness, discomfort, and poor posture. A simple yet powerful way to counteract these effects is through a 5- to 15-minute yoga flow that stretches, strengthens, and reduces inflammation in your spine and joints.

The Flow: Strengthen, Stretch, and Realign

• Downward Dog Hold – This foundational pose decompresses the spine, stretches tight hamstrings and shoulders, and engages the core for stability. Holding this position for a few deep breaths promotes circulation and eases tension from sitting.

• Alternating Leg Lifts in Down Dog – Adding slow, controlled leg lifts strengthens the glutes and lower back while opening up the hip flexors. This movement creates a balance between mobility and strength, helping prevent tightness from prolonged sitting.

• Low and High Lunges – Moving into a low lunge stretches the hip flexors, quads, and groin, while the high lunge activates the glutes, core, and stabilizing muscles in the legs. These poses are essential for reversing the effects of desk work by restoring hip mobility and building strength.

• Upward Facing Dog – This heart-opening pose strengthens the lower back, shoulders, and arms, while deeply stretching the hip flexors and abdominal muscles. It encourages a natural spinal extension—perfect for counteracting the forward-hunched posture that comes with desk work.

Why This Works for Desk Workers

This quick sequence restores alignment, eases tension, and strengthens the muscles that support good posture. By regularly incorporating these movements, tech and finance professionals can improve flexibility, reduce stiffness, and lower inflammation in their spine and joints. The hips are the foundation of the spine. When you have strong and flexible hips, your lower back will be decompressed. When the tension of your lower back is in equilibrium with the core strength, then your lower back will reach a higher level of health.

It’s an easy and effective way to reset your body and refresh your mind, even during a busy workday. Ten minutes is all it takes to get the inflamation at bay.

Try it out and feel the difference—your body will thank you!

Dr. M Ryan Saldivar D.C.

Chiropractic for Post COVID & Flu Rib pain

Coughing and Rib Pain: How Chiropractic and Massage Can Help

Persistent coughing might seem like a harmless symptom, but it can place significant strain on your body—particularly where the ribs meet the spine and the surrounding muscles. When you cough forcefully or repetitively, the sudden pressure and contraction of your chest muscles can cause a rib subluxation, where the rib shifts slightly out of alignment. This can lead to sharp pain, difficulty breathing deeply, and even muscle spasms as your body attempts to stabilize the area. Depending on the amount of inflamation it may feel like a sore place in the rib cage, or it may feel like a knife in the place where your ribs meet your spine.

Chiropractic care plays a crucial role in addressing rib subluxations. Through gentle adjustments, chiropractors can realign the ribs, reducing pressure on the surrounding tissues and restoring normal movement to the area. This not only alleviates pain but also helps prevent further irritation during activities like coughing or breathing. The way this is done at 3 Waves Clinic is the adjustment is done after a few minutes of gentle myofacial release, which makes the adjustment feel gentle. It actually feels amazing. You can breath deeper right away.

Medical Massage Therapy, or as I cal it Chiropractic Bodywork, complements Chiropractic care by relieving muscle tension and reducing spasms caused by the rib misalignment. By relaxing the strained muscles, massage improves circulation and helps your body heal more quickly. Together, chiropractic adjustments and massage therapy provide a holistic approach to relieving rib pain and ensuring your body recovers fully from the strain caused by coughing.

If you're dealing with rib pain, don’t wait—combining chiropractic and massage can help you feel better and breathe easier. Reach out today to start your recovery!

Dr. M Ryan Saldivar D.C.

415-852-0365

www.3wavesclinic.com