HAPPY DECEMBER 2020 HOLIDAYS!
INSIDE
01 KEY FEATURE: BRIGHTEN PRESERVE YOUR LIGHT YOUR HOLIDAY SPIRIT THIS YEAR WITH A LITTLE BIT OF SELF-CARE 04 STAFF SPOTLIGHT 05 PATIENT SPOTLIGHT 06 SEASONAL TIPS: FROM OUR FAMILY TO YOURS 08 EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY 10 HEALTHY HOLIDAY RECIPE 11 CLINIC NEWS 12 WE’D LOVE TO HEAR FROM YOU
14 Brighten your holiday spirit this CONVENIENT year with a little bit of self-care. LOCATIONS 2020 brought a wave of unprecedented challenges. From pandemic panic to quarantine blues, this year has placed a heavy burden on many NEAR YOU people. On December 21, the Winter Solstice, we’ll have the shortest day (and the longest night) of the year, with many cold, dark months ahead. REQUEST AN APPOINTMENT Add in the stress of the holiday season, and you might start to think that this truly isn’t the “season to be jolly.” Many people are trying to maintain holiday traditions despite COVID-19—working to virtually bring family together, give gifts, and prepare beautiful meals. But trying to juggle all of this in a new remote environment is a struggle, and leaves little room to (KEY FEATURE appreciate the true meaning of the Season of Light. CONTINUED ON PAGE 2) MCR CHIROPRACTIC 2 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
KEY FEATURE Brighten your holiday spirit this year with a little bit of self-care. (KEY FEATURE CONTINUED FROM PAGE 1)
SELF-CARE: A SIMPLE WAY RE-KINDLE YOUR These workouts can increase your heart rate during “INNER LIGHT” exercise due to gravity because your muscles work a Much like most of the natural world, this can also be a little bit harder to overcome the resistance of being time to “hibernate,” hunker down, and invest in much pulled down your staircase. needed self-care and renewal. Experts agree that taking the time to understand holiday stressors and investing in RESTORATIVE YOGA POSES your physical wellbeing goes a long way towards positively Restorative Yoga is a simple, relaxing way to help shifting how we experience the holidays. manage the stress of the holidays. By activating the Here are a few tips to help you have a grounded, enjoyable parasympathetic or relaxation response, yoga helps holiday season this year. balance the whole nervous system and sets the body up for deep healing, repair, and growth. MOVE IT, MOVE IT! A few examples of Restorative Yoga poses are: Exercise of any kind is a great stress reliever. Getting your body in motion helps oxygenate your muscles, integrates your mind and body, and generates a quick hit of endorphins which will boost your mood and clear your head so you’re ready to take on the rest of the day.
TAKE A WALK Give yourself the gift of a walk every day this holiday season. Not only does it improve your circulation and strengthen muscles, but it lightens your mood. Psychologists have found that a 10-minute walk may RESTORATIVE CHILD’S POSE be as good as a 45-minute workout when it comes to relieving the symptoms of stress and anxiety.
DANCE! Throw on your favorite music and have a quick lunchtime dance party! Have kids in the house? Let them join! Getting up and away from your desk to dance (even for 5 minutes) will get your blood flowing and loosen the stiff muscles from long hours in front of a computer. Yoga Block USE THE STAIRS Work with what you’ve got at home! Use the stairs in your house or apartment building to get your exercise RESTORATIVE HEART BENCH in for the day without having to go to the gym. (KEY FEATURE CONTINUED ON PAGE 3) MCR CHIROPRACTIC 3 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
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A yoga block was used for the Psoas Release and Heart Bench. You can swap this out for stacked pillows, a rolled/folded blanket, or a pile of books (if they are sturdy!) Yoga Block
Check out more yoga poses to do at home in our “exercises of the month” section of this newsletter. RESTORATIVE PSOAS RELEASE
MEDITATION & MINDFULNESS Exercise isn’t the only way to deal with the hectic holidays. Boost your mood with simple daily meditation techniques to center yourself, relax, and relieve stress. Practicing mindfulness has been attributed to stress reduction, enhanced focus, and reduced anxiety.
DOWNLOAD AN APP There are several great apps you can download to engage in a virtual guided meditation to focus your attention and clear your mind. A few examples include: • Waking Up • Insight Timer • Headspace
VISIT YOUR FAVORITE CHIROPRACTOR It’s been proven that stress is a significant contributor to physical pain. The frantic schedule and external pressures of the holidays may cause muscle tightening, joint inflammation, or other musculoskeletal pain symptoms.
SCHEDULE A CHIROPRACTIC EVALUATION Be aware of muscle and joint pain if they start to flare up over the holidays andschedule an evaluation with your Chiropractor. Your chiropractic physician can take a holistic view of your medical history, your physical limitations, and your goals to create a truly personalized path towards better health and a pain-free holiday season. But it all starts with self-awareness and self-care! The world has faced a lot of darkness in 2020, but with a little bit of self-reflection and care, you can learn to let the light back in for sustainable wellness. MCR CHIROPRACTIC 4 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
STAFF SPOTLIGHT
Sarah Graham, DC Chiropractor of MCR Weymouth
“I’m Dr. Sarah Graham, a Mid-Westerner with a passion for cooking, yoga, and bike riding! I began my chiropractic journey while working as an organic farmer post-undergrad. During my second season working in vegetable production, I happened to improperly lift a tub of soil for microgreens when a bolt of lightning shot down my leg. Afterwards, I could barely hobble up the hill to my car. A co-worker told me about her chiropractor, and seeing as I didn’t want to go to Urgent Care, I didn’t have a PCP, and I didn’t see anyone else to turn to, I limped my way into her office. It was like a light went off in my head as I listened to her tell me everything I already believed about health. All of my crazy ideas about holistic living, nourishing myself with whole foods, and staying active were exactly what the philosophy of chiropractic was about. I was hooked!
A few treatments later, in one of those heart-to-hearts patients so often have with their chiropractor, Dr. Ang told me to go home and write down everything I wanted out of a job. At my next appointment I pulled out my list: do good for people, educate about healthy choices, be active and mobile while working. She looked at me and said, ‘you know you just described a chiropractor, right?’ I literally drove from her office to the chiropractic school in Kansas City where I applied without a second thought. Chiropractic care is more than just ‘popping backs,’ it’s a chance to connect with people of all ages, walks of life, and levels of mobility. I love what I do, and it’s my privilege to be able to do it with you!”
To schedule an appointment with Dr. Graham, click here. MCR CHIROPRACTIC 5 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
PATIENT SPOTLIGHT
Joanne R., Patient of MCR Quincy and Pembroke
“In September of 2019, I had a horrendous episode of vertigo while at work and was transported to the hospital by ambulance. The nausea was out of this world and was accentuated by each bump and pothole in the city of Boston. Not fun! The following week, when my feet didn’t feel like they were walking on water, I decided to seek chiropractic care.
I was familiar with the care that MCR Chiropractic provided, having been treated by them for a hiatal hernia years prior, and decided to return in hopes of finding some treatment Pictured here is Joanne with her Chiropractor, that would alleviate my symptoms. And there was Dr. Dyer! Dr. Dylan Dyer. After an initial exam, the verdict was in. I was broken! Well not literally, but it sure felt like it. Dr. Dyer was very detailed We talk about nutrition, exercise, and vitamin supplements in his explanation of the correlation between the tight as well as my actual vertebrae and different muscle groups. muscles in my neck/shoulders and the vertigo. We set out a Who would have thought that magnesium helps relax the treatment plan and I was on my way to recovery. muscles! This has personally helped me to have a better understanding about the body and how it functions. I’ve found myself becoming more aware of what causes certain aches and when it’s been too long since my last visit. Dr. Dyer was very detailed in Dr. Dyer has helped my son (who plays basketball) and my his explanation of the correlation “ daughter (who’s a long-distance runner) overcome aches between the tight muscles in my and pains so thoroughly that they ask me to schedule their neck/shoulders and the vertigo... next visits. It’s been a little over a year since that dreadful vertigo day and, knock on wood, no reoccurrence has No reoccurrence has happened. happened. I attribute that to the care that I’ve received from I attribute that to the care that Dr. Dyer through MCR Chiropractic.“ I’ve received from Dr. Dyer To schedule an appointment with Dr. Dyer, click here.
through MCR Chiropractic. Check out Dr. Dyer’s YouTube page, ”Dr. Dyer Keeps it Popping” to stay up-to-date on his videos on health ” discussions, chiropractic education, and interviews with I specifically remember the day I was driving home after other chiropractors at MCR Chiropractic! one of my sessions and was able to fully turn my neck to Dr. Dyer is a simple chiropractor who wants to help the the side, looking at the oncoming traffic and thought “whoa, world out one little bit of information at a time. His goal my neck can turn that far?” I had literally forgotten what a is to helps patients learn patient what is happening to “normal” neck felt like. What I’ve appreciated about Dr. Dyer them in easy-to-understand language and to have a few is his holistic approach to his practice. giggles along the way. MCR CHIROPRACTIC 6 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT SEASONAL TIPS From Our Family to Yours In need of gift ideas for the holidays? We’ve got you covered. Here are five of our top gift suggestions for you or your loved ones this holiday season!
1. FREE SCREENING The gift that keeps on giving—a free 20-minute Functional Movement Screen (FMS) from your favorite MCR Chiropractic clinic! Functional movement screenings evaluate the quality of movement of different areas of the body. These screenings allow clinicians to evaluate the biomechanics and determine if daily activities could be contributing to any aches or pains you or your loved one may be experiencing. The health and safety of you, your friends, and your family is our number one priority, so we encourage you to have them sign up for a free functional movement screening for their work-from-home and remote-learning aches and pains, and to prevent more significant issues in the future. Now’s the time for your loved ones to put their focus on their health and wellness! Have your friends, family members or even someone in your community call to schedule their FMS so they can begin to work more comfortably from home, resolve their aches and pains, and be ready for a pain-free, movement-filled end of the year! Tell your loved one to call their local MCR Chiropractic clinic to set up a free screening at their local clinic or schedule here. 2. STORE APPAREL Looking for a stylish gift that can be used more than once? Check out our apparel store to purchase clothing items fit for any season. All store items now have our updated logo! Your information is guaranteed safe and secure on our website. All major credit and debit cards are accepted, as well as PayPal.
MCR Men’s Heather Vest MCR UA Women’s Locker Quarter Zip
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(SEASONAL TIPS CONTINUED FROM PAGE 6) 3. HOME EXERCISE PROGRAM (HEP) STORE Home is where the heart is—and it’s also where any of our home exercise program (HEP) store items can be used! Our sister company, Bay State Physical Therapy, now offers HEP items available for purchase on their online store. As you know, the clinic isn’t the only place to heal or practice preventive exercises, and you don’t need heavy, expensive equipment to stay on track. The multipurpose HEP items will show your loved ones how much you care about their health and wellbeing. We encourage your recipients to schedule a free screening before using any of the items in stock, so our chiropractors can demonstrate useful exercises and explain proper methods of use if necessary. Click here to purchase from HEP items!
AmazonBasics TPE Resistance Band – OPTP Original McKenzie Lumbar Band1500mm, – 1500mm, 3-Piece 3-PieceSet Set Roll, Firm
4. REFER A FRIEND
Referring your family or friends to your go-to chiropractor is one way of sharing the love without opening your wallet. Plus, who doesn’t love an insider tip from the experts? You can use this link to refer a friend, or simply just tell your friend to call your favorite chiropractor directly. We appreciate the trust you place in us to take care of your loved ones, and we truly appreciate your positive referrals!
5. PEACE OF MIND
It can be difficult to watch a loved one struggle to find a balance between mental, physical, and emotional health during the holidays. Sometimes, reminding someone that they deserve to take care of themselves can be the greatest gift of all. Our physical bodies function best when we eat right, hydrate properly, move often, and recuperate through restful sleep. Ignoring these actions can severely jeopardize wellbeing. This year, take the time to help a friend attend to their wellbeing before the stress of the holidays becomes overwhelming. Encourage your loved ones to be patient but persistent with the work they put into self-care, and remind them to seek help when necessary. You may even want to share the beneficial strategies you’ve learned through chiropractic care have helped you rekindle your inner light when times were tough. By taking the time to address these areas of health, you’ll be able to give your loved ones the wonderful gift of peace. MCR CHIROPRACTIC 8 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
EXERCISES OF THE MONTH: MAKE YOUR HEALTH A PRIORITY By: Emily Soeder, PT, DPT of BSPT Carver For many, today’s world consists of working from home, sitting in Zoom meetings, and spending copious amounts of time hovering over a keyboard—which can greatly affect your posture and lead to a what we like to call the “hunch and crunch.” In these positions, the muscles of the anterior chain of the body become shortened and tight, while the muscles of the posterior chain become weak and elongated. To combat the negative effects of poor posture, we’ve compiled a list of poses that include what we yogis refer to as “heart openers.” They open and stretch the anterior chain, while simultaneously engaging the posterior chain. Aside from the physical benefits, performing these poses may help address the mental hunch and crunch that plague many of us as we try to navigate the new normal. So, enjoy the poses as often as you care to, open your heart, and take care of your light. Namaste.
Follow the yoga poses below to reduce tension, create body awareness, and positively impact your mental health. We recommend doing these exercises in a safe and comfortable setting. Check with your physical therapist if you have any questions or concerns when performing these exercises.
SUKHASANA (SEATED PRAYER HANDS)
1. Begin seated in a comfortable position on the ground or on your yoga mat. 2. Cross the legs so the knees stack over the feet. 3. Sit directly on top of the sitting bones, so that the bowl of the pelvis is upright, neither spilling forward nor backwards. 4. Press down firmly with the sitting bones to elongate the spine, lifting and opening the chest. 5. Bring hands together in front of the heart, palms pressing together. 6. Once you’re comfortable in this position, engage the shoulder blades by pulling them together and back, further opening the chest. 7. Maintain this heart-opening position for 10 deep inhales and exhales.
SAVASANA (CORPSE POSE)
1. Use a towel or light blanket and roll it vertically so you have a long roll. You can also use a foam roller if available. 2. Sit comfortably on the ground and place the long rolled towel at the base of the tailbone so it’s perpendicular to the pelvis, but parallel to the spine if you were to lay down.
3. Lay down over the towel so it supports the spine from the base all the way to the top of the head, passing between the shoulder blades. 4. Let the arms fall out wide to each side (your body should form the shape of a “T”), feeling a stretch across the front of the chest. 5. Maintain this heart-opening position for 10 deep inhales and exhales.
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VIPARITA KARANI (LEGS-UP-THE-WALL POSE)
1. Start seated sideways on the ground next to a wall with legs long, about 5 to 6 inches away from the wall. 2. Exhale and with one smooth movement, swing your legs up onto the wall, with your shoulders and head lightly down onto the floor. 3. If keeping the legs straight in this position is too aggressive of a stretch, bend the knees slightly and straighten bit by bit according to your comfort level. 4. The pelvis should remain in a neutral position, with no excess arch in the lower back, and the core should remain engaged. 5. Maintain this position for 10 deep inhales and exhales.
USTRASANA (CAMEL POSE)
1. Begin kneeling on the ground with the thighs perpendicular to the floor, and the knees and feet hip-distance apart. 2. The pelvis should remain neutral, neither spilling forward nor spilling back, and stacked directly over the knees. 3. Root down from the top of the feet to the knees, inhale to lift the chest, then create Savasana arms (palms facing forward) with the next exhale. 4. Keeping the pelvis over the knees, take the hands to the heels. 5. Press the shoulder blades forward and up, and continue to lift the chest. 6. Finally, drop the head and let it hang free. 7. Maintain this heart-opening position for 10 deep inhales and exhales.
MARJARYASANA-BITILASANA (CAT-COW FLOW)
1. Begin in a tabletop position with both hands and knees on the ground. 2. The knees should be aligned directly below the hips, and the hands should be aligned directly under the shoulders. 3. The spine should begin in a neutral position; with an inhale, drop the belly toward the ground beneath you, achieving an upward curve in the spine (this is the cow portion of the flow). 4. With the next exhale, move back up through a neutral spine position and into an arched position, allowing the spine to curve downward (picture a black cat on Halloween). 5. Continue to cycle through these movements with your natural breath; cow pose on the inhale, cat pose on the exhale. 6. Maintain this flow for 10 inhales and exhales. MCR CHIROPRACTIC 10 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
Healthy Holiday Recipe
Cozy up this season with a soup that is packed with vegetables and spices.
Boost Your Immunity with This Healthy & Hearty Vegan Bean Soup
INGREDIENTS • 1/4 cup extra virgin olive oil • 2 tbs ginger, finely grated • 1.5 L (6 cups) vegetable broth • 1 red onion, diced • 4 cups lima beans (cooked or • 1 small bunch of Tuscan kale, • 4 garlic cloves, minced canned) roughly chopped • 2 medium carrots, diced • 1 tsp turmeric powder • Salt & pepper to taste DIRECTIONS In a large saucepan, heat the oil and onion on medium heat until onion has slightly browned. Add in garlic and cook for another 1-2 minutes, followed by carrots, ginger, beans, and turmeric cooking for a further 5-7 minutes. Once the ingredients are well combined, pour in the vegetable broth. Bring to a boil and simmer for 10 minutes. Add in kale and season to taste. Once the kale softens a little, the soup is ready.
COMING OUR NEW WEBSITE IS COMING SOON! Be on the lookout for an announcement of when it’s SOON live so you can check it out! MCR CHIROPRACTIC 11 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
Clinic News
We are excited to start the year 2021 off with our new dual clinic in Fall River, MA!
We will be posting announcements and sharing more about our providers at this location over the course of this month on our social media pages.
We’re always seeking to provide chiropractic care that’s convenient for you and your loved ones.
Stay tuned for new clinic announcements and updates by following our Facebook and Instagram pages!
We want to give back to our communities this holiday season!
Our clinics are participating in food drives, toy drives, and other holiday collections. Call your closest clinic to learn more about how you can get involved! REMINDER MCR CHIROPRACTIC 12 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
We’d Love to Hear from You!
Would you like to be featured in one of our patient spotlights?
If you’re interested, please send a write up of your experience, including your full name and clinic location to [email protected]. One of our favorite things to do here at MCR Chiropractic is read about your personal experiences and successes through patient testimonials. If you’re not interested in being featured in one of our newsletters, we’d still love to hear from you! Your improvement with chiropractic care is the reason we come to work every day.
Have something you’d like to learn more about in an upcoming newsletter?
Please email [email protected] to share!
REQUEST AN APPOINTMENT MCR CHIROPRACTIC 13 DECEMBER 2020 14 CONVENIENT LOCATIONS NEAR YOU REQUEST AN APPOINTMENT
KEEPING YOU SAFE
BEFORE YOU ARRIVE CHECK-IN IN-SESSION
Prescreening phone call prior Patients will wait outside of clinic until Staff clean surfaces prior to to appointment appointment time each patient session
All patients will receive All patients wear masks when entering Patients & staff wash hands appointment & safety reminder the office & throughout session prior to each session
Patients will have temperature checked Limited number of patients in Patients requested to attend and asked screening questions clinic at one time session alone Contactless payment options offered
PREPARATION All employees trained in All employees are screened upon arrival All staff wear All staff wash/sanitize hands & SAFEGUARDS COVID health precautions and are prohibited from working if unsafe masks at all times between client interactions
14 CONVENIENT LOCATIONS NEAR YOU
Attleboro • Brockton • Dorchester • Kingston • North Dartmouth • Norwell • Pembroke • Quincy • Raynham • Somerset • Stoughton • Taunton • West Roxbury • Weymouth
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