Mindful Chiropractic & Wellness Blog

Mindful Chiropractic & Wellness


Information regarding your fitness and well being,

text neckIt’s all at how you look at it. Literally!

Phones and laptops have been around long enough for us to know about the many negative effects it is causing society. In chiropractic, a very common thing we see is the effects technology is having on our spine. “Text Neck” is a real diagnosis! It’s a syndrome! It’s not going anywhere. In fact, we are learning more and more about the importance of posture as it leads to other more serious conditions down the road. Even if you aren’t experiencing pain right now, you must listen and start being mindful of your posture.

Rise Up! No, Raise up.

Raise up that screen! Whether it is your laptop, computer screen, or phone – we encourage you to stop looking down as much.  Do it! Your head weighs about 10-15 lbs. if your neck is properly aligned over your shoulders, and the muscles in your neck are designed to support this weight… in the correct position. When your neck is forward, it can weigh anywhere from 30-60 lbs and then your muscles and ligaments suffer big time. Ever had that trigger point you can’t seem to get rid of that recurring migraine. Proper neck posture is vital for maintain health.  Picture your head as a bowling ball. When you look down at your phone as your scrolling through the latest self-improvement videos for a solid 15 mins, your neck muscles are working extra hard to keep you in that position.

3 Main things happen when you look down for an extend amount of time:

  1. Your neck loses its “curve” aka “forward head posture”
  2. Your shoulders round forward and elevate
  3. Your neck muscles will tighten and spasm 

1 thing to do right NOW to help a “Text Neck”

  1. Raise your phone to eye level!

Now, that you have accomplished that. Consider seeing a chiropractor. We would love the opportunity to talk more about poor posture and how chiropractic can help!

Do it!

In Health,

The Mindful Chiropractic and Wellness Team

We are thrilled to be partnering with Cardio Barre DFW/Southlake to host complimentary foam rolling classes after your workout. Come join us Sunday, November 8th at 2-3:30 for the Cardio Barre class, and then at 3:30pm for our foam rolling class! Please RSVP at dallas@cardiobarre.com as space is limited. 

Foam Rolling has been used by professional athletes, coaches and therapists for a long time but now has transformed as an everyday practice for people at every level of fitness. The main purpose of foam rolling is to release trigger points which help to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived.  Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.  Foam rolling can assist in breaking up these muscle knots or scar tissue adhesions and helping to resume normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrong.

These roller exercises are just as important as stretching. Many muscles can be foam rolled but the key ones to start with are IT band, TFL, Glutes, and Calves. You should focus on each muscle group for about a minute every other day.  

The foam roller benefits are:

  1. Increased Blood Flow

  3. Increased Range of Motion

  5. Increased Injury Prevention

  7. Decrease Recovery Time

  9. Decreased Muscle Tension

It is always recommended to consult with your chiropractor or physical therapist for questions regarding therapeutic/sharp pain and receive approval before starting self-myofascial release or foam rolling. For most people you will be cleared immediately and your doctor will encourage the practice.

After foam rolling your targeted muscles, you may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.

At Mindful Chiropractic and Wellness in Irving/Las Colinas, we specialize in a myofascial release technique called Active Release Technique (ART) to remove scar tissue in your muscles that your roller exercises aren’t resolving. Give us a call today at 972-719-9101 to schedule your appointment with Dr. Price. She looks forward to helping your reach your personal and athletic health goals. 


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