Dr. Eve Choe - Toronto Chiropractor + Posture Expert
info@drevechoe.com l 416.297.8599
1730 Bloor Street West, Toronto, ON M6P 1B3 
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Monday Motivation

12/31/2012

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As we prepare to enter the New Year and set new goals and resolutions, remember that "those who do most, dream most". Have a healthy, safe and happy New Year! - Dr. Eve
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Friday Fitness Tip (last one of 2012!)

12/28/2012

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How long should you hold your stretch?

There exists some controversy over how long a stretch should be held. A good common ground seems to be about 20 seconds.  If you're under 40, hold your stretches for 15-30 seconds. If you're over 40, hold them for 30-60 seconds. As you reach your 40s, your muscles become less pliable, so they need to be stretched longer. Children, and people whose bones are still growing, do not need to hold a passive stretch this long. Holding the stretch for about 7-10 seconds should be sufficient for this younger group of people.

Spend twice as much time stretching your tight muscles as your flexible muscles - focus on problem areas. 

Many sources also suggest that passive stretches should be performed in sets of 2-5 repetitions with a 15-30 second rest in between each stretch.

Remember to warm-up and to avoid overstretching. Stretching should not be painful. 

Happy Friday!



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Lift Light, Shovel Right

12/26/2012

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The first big snow fall is expected this evening in the GTA. Snow shoveling is a leading cause of back injury in winter months. Here are some tips to protect your back this winter from the Ontario Chiropractic Association:
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Friday Fitness Tip

12/21/2012

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Sit back, squat more.

Use a chair or bench to squat with perfect form. Stand in front of a chair or a bench when you squat. Lower yourself as if you were sitting down. When your butt touches the bench, push yourself back up. Try it with a light bar or a broomstick first.  

Happy Friday!


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Where's your head? Part 2 - The domino effect

12/19/2012

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...The thigh bone’s connected to the hip bone. The hip bone’s connected to the backbone. The backbone’s connected to the neck bone...

We learn early on that our body is all connected. When there is a long standing problem somewhere in your body, chances are the problem is connected in some way to another area of your body. For example, if your feet are hurting, it may alter the way you stand or walk, leading to problems at your knees, hips and/or lower back. So what happens when your head is shifted forward?
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Make an appointment with Dr. Eve and find out where your head is!
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Friday Fitness Tip

12/14/2012

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Save your back.

Squeeze your butt muscles when you lift weights over your head. You'll force your body into a position that automatically stabilizes your spine, which lowers your risk of back injuries.

Happy Friday!

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Where's your head?

12/12/2012

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For every inch your head moves forward, it gains 10 pounds in weight, as far as the muscles in your upper back and neck are concerned, because they have to work that much harder to keep the head (chin) from dropping onto your chest.

This also forces the suboccipital muscles (they raise the chin) to remain in constant contraction, putting pressure on the 3 Suboccipital nerves.   

This nerve compression may cause headaches at the base of the skull. Pressure on the suboccipital nerves can also mimic sinus (frontal) headaches.  

Rene Cailliet M.D., famous medical author and former director of the department of physical medicine and rehabilitation at the University of Southern California states:

“Head in forward posture can add up to thirty pounds of abnormal leverage on the cervical spine. This can pull the entire spine out of alignment. Forward head posture (FHP) may result in the loss of 30% of vital lung capacity. These breath-related effects are primarily due to the loss of the cervical lordosis, which blocks the action of the hyoid muscles, especially the inferior hyoid responsible for helping lift the first rib during inhalation.”

It's not uncommon to observe 2" of anterior head placement in new patients. Would you be surprised that your neck and shoulders hurt if you had a 20-pound watermelon hanging around your neck? That's what forward head posture can do to you.   Left uncorrected, forward head posture will continue to decline. 

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Those of you who sit at desks all day have the greatest potential for this damaging issue. 

Next time you're sitting at the computer or you are texting away on your phone (or while you are reading this blog right now), freeze and take a note of your posture.

Come in for a postural evaluation and ask Dr. Eve all about the dangers of forward head posture and how to correct it.


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Monday Motivation!

12/10/2012

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Keep your feet merry this holiday season

12/7/2012

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During the holidays, we've got shopping, travel, parties and a whole lot of running around, and it can all add up to tired, aching feet!
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Causes of tired, aching feet
  • Research has shown that fallen foot arches, or over-pronated flat feet, causes a person to use more energy when walking, resulting in greater fatigue at the end of a day than people with normal feet. 
  • Strenuous walking or standing for long periods has an obvious effect on your feet.
  • Other factors include ill fitting, poorly padded shoes, tight socks or stockings and tight garters. 
  • Reduced blood circulation to the ankles and feet also causes tired aching feet.
Contributing factors to tired and aching feet
  • Age: as we age, the natural thick pad on the soles of our feet begin to thin. Additionally, our feet widen and flatten, and the skin on our feet also becomes drier. In some cases, foot pain in older people may be the first sign of arthritis, diabetes, and circulatory disease.
  • Gender: Women have four times as many foot problems than men, usually due to ill-fitting shoes like high heels. As a result, severe foot pain is a major cause of general disability in older women. Pregnant women have an increased risk of aching feet due to weight gain, swelling in their feet and ankles, and the release of certain hormones that cause ligaments to relax.
  • Dehydration: your feet have approximately 250,000 sweat glands, and can excrete as much as a quarter of a liter of moisture each day. Therefore, it is important to remember to drink plenty of water, throughout the day.

Treatment and relief for tired, aching feet
  • Elevate your legs: lie on the floor and put your feet up on a couch or bed for about 15-20 minutes. This is a way of clearing the lymph modes and the water retention - a likely cause for your aching feet.
  • Massage your feet: Women like it because it works! Release tension, increase circulation and rejuvenate the skin after a long day on your feet.
  • Soak your feet: Use tea tree or peppermint oil in warm water either in a basin or you can use a foot spa if you have one.
  • Wear smart shoes: If you know you will be on your feet all day, wear comfortable shoes with arch support and a padded sole. Sometimes, the celebratory high heeled shoes must come out for the holiday parties. If you are wearing high heels:
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  • choose shoes with higher front platforms, the relative angle of the foot is reduced causing less pronation
  • choose shoes with a less severe point - rounded toes over pointy toes
  • limit the time spent in heels - wear them when you know you won’t be walking or standing for too long
  • Change your shoes: Switching styles of shoes alternate where pressure is applied to your foot.
  • Reduce friction: Use friction block sticks, or Vaseline or chapstick on your foot where you are prone to get blisters and corns.
  • Wear orthotics: orthotics control over-pronation and support your arches, taking away one of the major causes of tired, aching feet. Learn more.
  • Wear medical gradient compression hosiery: Compression stockings, or Medical gradient compression hosiery, promotes better venous flow (blood moving in the veins back to the heart) which helps control swelling, varicosities, foot and leg fatigue. Learn more.
  • Exercise your feet: Exercising your feet can help to keep them healthy. It tones your muscles, helps to strengthen the arches, and stimulates blood circulation.
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  • Rise on your tiptoes: Stand with feet parallel. While holding on to a steady piece of furniture for support, rise slowly up and down on your tiptoes. This exercises the leg muscles and helps strengthen the foot muscles.
  • Extend the sole of your foot while sitting down. Extend and stretch the foot in as straight a line with the leg as possible. 
  • Rotate the feet while sitting. Extend feet one at a time and rotate slowly at the ankle, as if trying to draw the largest circle possible with the big toe. Do this first in one direction, then the other.
  • Move your toes: Remain sitting with feet resting on the floor. Move the toes up and down. This will decrease internal rotation of the legs and the stretching on the leg muscles, thereby reducing tired, aching legs.
Don’t let painful feet ruin your holidays, and don't let your extended health benefits go to waste! Book an appointment with Dr. Eve today. 

Bonus: Receive 10% off Footwear at New Balance stores with a referral from Dr. Eve. 
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Dr. Eve recommends: "Doctored"

12/6/2012

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"Doctored" is an involving, well-crafted, humane look at a topic that stand to affect us all." - L.A. Times

Produced by renowned film maker, Jeff Hays, and directed by Bobby Sheehan, this documentary touches on the subjects of health, illness and taking back the freedom to make choices that reflect the movement toward overall better health.

No Toronto dates for this film yet, but for more information, visit www.doctoredthemovie.com
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    Dr. Eve Choe is a Toronto-based chiropractor, and certified posture expert, acupuncture & orthotics provider. 

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