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Category: Exercises

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Back Extension Machine and Back-Pain Prevention
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Exercises, Physio, Therapy , , , , , , , , , , , , , , , , , ,

Back Extension Machine and Back-Pain Prevention

Back Extension Machine and Back-Pain Prevention
A young girl does hyperextension exercises to improve back muscles and core strength

A back extension machine—often called a hyperextension bench or Roman chair—is a common gym tool used to train the posterior chain, meaning the muscles along the back side of your body. When it’s set up correctly and used with controlled form, it can help build core stability, strengthen the erector spinae (the long muscle group that runs along your spine), and support better movement patterns for daily life and training.

This matters because a “strong core” is not only about visible abs. It also includes the muscles that support the spine and help you stay stable while lifting, carrying, bending, and twisting. When the posterior chain is weak or poorly coordinated, people often compensate with poor mechanics, which can lead to recurring discomfort over time.

That said, back extensions are not a “push through pain” exercise. They should feel like muscle work, not sharp pain, pinching, or electric symptoms down the leg. If symptoms feel nerve-like, or if you have a known spine condition, it’s smart to get guidance from a qualified clinician before loading this movement.

What the Back Extension Machine Does (and Why It Works)

Most back extension machines are built so you can hinge at the hips while your feet and lower legs are supported. Your torso lowers forward, then extends back up smoothly and in control. This trains the body to produce force through the hips while the trunk stays braced.

Depending on the style of equipment, you may see:

  • 45-degree hyperextension bench (classic “Roman chair” style)
  • 90-degree Roman chair (more upright torso angle)
  • Seated back extension machine with a weight stack (you sit and extend backward against resistance)

Main muscles trained

Back extensions can activate several important muscles, including:

  • Erector spinae (spinal extensors that help you stay upright)
  • Glutes (hip extension and pelvic support)
  • Hamstrings (assist hip extension and control the lowering phase)
  • Deep core stabilizers (bracing to keep the spine steady)

Some equipment is also designed to be adjustable, so you can change the pad position and body angle. This can shift emphasis slightly between the lower back and hips.

Quick Setup: How to Adjust the Pads and Foot Holds

Good setup is not optional—it’s the difference between a safe hip hinge and an awkward spine bend.

Use these checkpoints:

  • Hip pad height: The top of the pad should sit at or just below the front of your hip bones so your hips can hinge freely.
  • Feet secured: Heels supported and feet locked into the restraints so you feel stable before you move.
  • Body line: At the top position, aim for a straight line from head to tailbone (not a “crunched” posture).
  • Machine adjustability: If you’re using an adjustable unit, choose a setting that fits your leg length and hip position (many benches offer multiple pad angles/heights).

A simple clue: if you feel like you’re bending mostly through the low back instead of hinging through the hips, your setup is probably off.

Step-by-Step: How to Do Back Extensions with Neutral-Spine Form

Below is a clear, repeatable method that works for most healthy lifters using bodyweight or a light load.

Brace before you move

  • Set your feet and hips as described above.
  • Cross your arms over your chest (or put your hands at your sides if you already have strong control).
  • Take a breath and gently brace your midsection like you’re preparing to be bumped.

Hinge down (controlled lowering)

  • Think: “hips back”, not “round forward.”
  • Lower your torso until you feel a strong stretch in the hamstrings and glutes.
  • Keep the neck neutral (eyes looking slightly down).

Drive up with glutes and hamstrings

  • Squeeze your glutes and bring your torso back up.
  • Stop when your body is straight (neutral), not leaning back.

Avoid hyperextension at the top

  • The finish is “tall and braced,” not “arched hard.”
  • If you feel low-back compression at the top, reduce the range or lighten the load.

WebMD also describes back extensions as a movement pattern that should be approached with attention to form and comfort, especially when people use extension-based exercises for their backs.

Common Mistakes (and Easy Fixes)

These are some of the most common issues seen in the gym and in rehab-style strength work.

  • Mistake: Bending through the lower back instead of hinging at the hips
    Fix: Adjust the pad so the hips can hinge freely; keep ribs “down” and brace.
  • Mistake: Swinging or using momentum
    Fix: Slow down the lowering phase (2–3 seconds down) and pause briefly.
  • Mistake: Hyperextending at the top
    Fix: Stop at neutral alignment; think “straight line,” not “lean back.”
  • Mistake: Going too heavy too soon
    Fix: Start with body weight and perfect control, then gradually add load.

Smart Programming: Sets, Reps, and Progression

A back extension machine can be used for strength, stability, or rehab-style rebuilding—depending on how you program it.

Beginner (control + tolerance)

  • 2–3 sets of 8–12 reps
  • Bodyweight only
  • Rest 60–90 seconds

General fitness (posterior chain support)

  • 3 sets of 10–15 reps
  • Add a small plate or dumbbell hugged to the chest if form stays clean

Strength focus (only if form is rock-solid)

  • 3–5 sets of 6–10 reps
  • Heavier load, slower tempo
  • Stop sets before form breaks down

A practical equipment note: many Roman chair benches and back extension units are adjustable to accommodate different body sizes and training angles, helping people find a safer hinge position.

When to Be Careful (Red Flags and Modifications)

Back extensions are not for “everyone, all the time.” Use extra caution or professional guidance if you have:

  • Pain that shoots down the leg, numbness, tingling, or weakness
  • A known disc injury that flares with extension-based movements
  • New or worsening pain after starting the movement
  • History of significant spine trauma

Options that may be safer (depending on the person) include:

  • Shorter range of motion
  • Isometric holds in a neutral position
  • Glute-focused hip extension variations where the spine stays braced

On Dr. Alexander Jimenez’s site, hyperextension is discussed as a movement that can help strengthen muscles but should be matched to the person’s needs, especially when low back pain is involved. The key theme is using exercise alongside appropriate clinical care and progressions.

How Integrative Chiropractic Care and Nurse Practitioners Can Complement Back Extensions

Strength work is powerful—but many people do best with a complete plan, not a single exercise.

Chiropractic care: improving motion and reducing irritation

In an integrative setting, chiropractic care may focus on:

  • Restoring joint motion and spinal mechanics
  • Reducing stiffness that changes hinge patterns
  • Supporting better movement timing between the hips, pelvis, and spine

Some chiropractic sources also describe a whole-person approach that pairs adjustments with movement habits and supportive care.

Nurse practitioner support: whole-body factors that affect pain and healing

Nurse practitioners (NPs) often add value by addressing factors that can keep people “stuck,” such as:

  • Sleep, stress load, and recovery capacity
  • Inflammation drivers and nutrition basics
  • Medication review and safer pain-management planning when appropriate
  • Screening for red flags that require imaging or referral

In other words, exercise strengthens tissue capacity, while clinical oversight helps remove barriers that sustain pain patterns.

The integrative “bridge” between rehab and performance

A practical integrated approach often looks like this:

  • Improve movement quality first (mobility + hinge mechanics)
  • Build strength with controlled exercises (like back extensions)
  • Progress to more demanding patterns (lifting, carrying, athletic training)

This “combined plan” concept—pairing adjustments, targeted exercise, and individualized care—is also described in integrated therapy-style chiropractic articles focused on building a personalized plan that includes spinal work and strengthening.

Clinical Observations from Dr. Alexander Jimenez, DC, APRN, FNP-BC

Across Dr. Jimenez’s educational content, a consistent clinical message is that many back-pain patterns are not solved by a single tool. People tend to do better when they:

  • Restore motion where it is limited
  • Reinforce stability and strength where it is weak
  • Progress exercise choices based on symptoms and tolerance (not ego)
  • Combine training with clinical evaluation when pain persists

His hyperextension-focused series emphasizes how extension-related patterns can connect to low back symptoms and how exercise progressions may support strengthening when used appropriately.

He also discusses core- and squat-related strengthening as part of a broader strategy for back and hip function—important because hip strength and trunk control are major parts of how a back extension machine should be performed (hinge + brace).

Putting It All Together: A Simple, Comprehensive Plan

Here’s a clean way to combine gym training with integrative clinical care.

Step 1: Reset the basics (1–2 weeks)

  • Gentle mobility for hips and mid-back
  • Short-range back extensions (bodyweight only)
  • Focus on bracing and controlled tempo

Step 2: Build capacity (3–6 weeks)

  • Increase back extension reps slowly (example: add 1–2 reps per week)
  • Add glute and hamstring accessories (bridges, hinges, split squats)
  • Add walking or light conditioning for circulation and recovery

Step 3: Progress to real-world strength (ongoing)

  • Add load to back extensions only if the neutral form is automatic
  • Transition strength to compound lifts and carries when appropriate
  • Maintain a weekly “spine hygiene” routine (mobility + stability)

If pain is persistent or complex, the integrative model is often used to evaluate movement, address joint mechanics and irritation, strengthen intelligently, and support recovery systems.

Key Takeaways

  • The back extension machine (Roman chair/hyperextension bench) strengthens the erector spinae, glutes, and hamstrings, supporting core stability when done with control.
  • Proper setup matters: align the pad for a true hip hinge, brace the core, and avoid “cranking” into the low back.
  • The goal is neutral at the top, not hyperextension.
  • Integrative care can help by improving motion, reducing irritation, and guiding progressions—while NPs support recovery, whole-body drivers, and safety screening.

References

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet, El Paso TX, Exercises, Physio, Sporting , , , , , , , , ,

Fun and Easy Ways to Get Back into Shape

Fun and Easy Ways to Get Back into Shape

After Skipping New Year’s Goals

Many people start the year with big plans to get fit, but life gets busy, and those plans fade away. If you’ve let go of your New Year’s resolutions, don’t worry. You can still find ways to move your body that feel good and fit into your day. This article looks at simple, fun activities that mix exercise with things you enjoy. We’ll also talk about other options if you don’t like regular workouts, and how experts like chiropractors and nurse practitioners can help you stay healthy. Getting active doesn’t have to be hard—it can be something you look forward to.

Starting over after dropping your fitness goals can be as easy as picking activities that don’t feel like work. Things like walking in nature or dancing to your favorite songs can get your heart pumping without the stress of a strict routine. Experts say that making movement fun is key to sticking with it over time. For example, if you tried running or gym sessions and quit, try something social or relaxing instead. This way, you build habits that last.

Rediscovering Joy in Movement: Fun Activities to Restart Your Fitness

If you’ve given up on your New Year’s promises, try activities that blend fun with fitness. These can help you get moving again without feeling forced. Start small, like 10 to 15 minutes a day, and build up slowly. This approach makes it easier to keep going.

Hiking is a great choice because it lets you explore outdoors while getting exercise. You walk on trails, breathe fresh air, and see new sights. It’s good for your heart and legs, and you can go at your own pace. Dancing is another fun option—put on music at home or join a class like salsa or Zumba. It burns calories, improves balance, and lifts your mood. Swimming works your whole body but is gentle on your joints, making it perfect if you have aches. Cycling, whether on a bike path or around the neighborhood, builds strength in your legs and core without much impact.

Group activities add a social element, making exercise more enjoyable. Pickleball combines tennis and ping-pong on a small court—it’s easy to learn and great for all ages. Tennis gets you running and swinging, improving coordination. Team sports like soccer or basketball build friendships while you stay active.

For a calmer approach, try mind-body practices. Yoga focuses on stretches and breathing to build flexibility and reduce stress. Tai Chi uses slow movements to improve balance and calm the mind. These are low-impact, meaning they don’t strain your body much.

  • Hiking Tips: Choose easy trails first. Wear comfortable shoes and bring water. Go with a friend for more fun.
  • Dancing Ideas: Try online videos if you’re shy. Styles like hip-hop or ballroom keep it exciting.
  • Swimming Basics: Use a pool for laps or just float and move. It’s great to cool off in the summer.
  • Cycling Advice: Start on flat paths. Rent a bike if you don’t own one.
  • Pickleball Perks: Courts are often free at parks. It’s less intense than tennis but still active.
  • Yoga Starter: Begin with simple poses, such as child’s pose. Apps can guide you.
  • Tai Chi Benefits: Classes are available online or in community centers. It helps with focus, too.

Studies show that starting with short sessions helps inactive people build habits. Aim for 150 minutes of moderate activity a week, like brisk walking or these fun options. This can lower stress and boost energy. Consistency is more important than intensity at first.

Many people find success by turning everyday tasks into movement. For instance, walk while talking on the phone or dance while cleaning. These small changes add up without feeling like a chore. If you like games, try geocaching—it’s like a treasure hunt that gets you walking miles.

Remember, the goal is to enjoy it. If something doesn’t click, try another. Over time, you’ll feel stronger and more motivated.

Alternatives for Those Who Dislike Traditional Exercise

Not everyone likes going to the gym or running. If standard workouts feel boring or hard, look for low-impact or social options. These keep you active in a way that’s stimulating and fun.

Swimming is ideal because the water supports your body, reducing stress on joints. You can do laps or just play around—it’s a refreshing full-body workout. Cycling offers freedom; ride for errands or leisure. It’s low-impact and builds endurance. Hiking combines adventure with exercise, allowing you to explore paths at your pace. Dancing turns music into movement, improving coordination without routine.

Rock climbing challenges your strength and mind. Indoor walls are safe for beginners and help build confidence. Recreational sports leagues, like softball or volleyball, add teamwork and laughs.

These alternatives beat traditional regimens by being engaging. Instead of counting reps, you’re having fun, which makes it easier to stick with.

  • Swimming Variations: Try water aerobics for group fun. It’s gentle for beginners.
  • Cycling Options: Use a stationary bike at home if the weather is bad.
  • Hiking Levels: Start flat, then try hills for more challenge.
  • Dancing Styles: Zumba blends fitness with dance-party vibes.
  • Rock Climbing Basics: Lessons teach safety. It’s great for arms and core.
  • League Sports: Join casual teams—no need to be a pro.

Low-impact means a lower risk of injury, especially if you’re starting out or have limitations. Add strength work, like yoga, twice a week for balance. Social aspects, like playing with friends, boost motivation.

Martial arts or self-defense classes build skills while getting fit. Or try bodyweight circuits at home—simple moves like squats in short bursts. The key is variety to keep it fresh.

How Integrative Chiropractors and Nurse Practitioners Can Help

Sometimes, physical limits make it difficult to stay active. That’s where integrative chiropractors and nurse practitioners (NPs) come in. They offer personalized care to manage pain and get you back to normal.

Integrative chiropractors look at your whole body, not just symptoms. They use adjustments to fix alignment, reducing pain in joints and muscles. This helps with issues like back pain or stiffness, making movement easier. They also suggest nutrition, exercise, and stress tips for overall health.

NPs provide check-ups and tailored advice. They work with chiropractors for complete care, especially for injuries or chronic problems.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, shares observations from his practice. He sees that personalized plans help patients overcome limitations, using gentle therapies such as resistance bands and acupuncture. In his work, he notes that addressing root causes, such as gut health and inflammation, leads to better mobility. For example, he recommends core exercises and stretching to help prevent pain from prolonged sitting.

These pros guide you back to activities safely. They might start with low-impact options and build up, ensuring you avoid setbacks.

  • Chiropractic Adjustments: Fix spine issues for less pain.
  • NP Counseling: Get tips on daily habits.
  • Holistic Plans: Include diet and relaxation.
  • Injury Management: Rehab for sports or accidents.

Working with them can make your return to fitness smoother and more effective.

Wrapping Up: Stay Active Your Way

Getting back to fitness after skipping resolutions is about fun and support. Choose activities you like, start small, and seek help if needed. With time, you’ll feel healthier and happier.

References

American Fitness Professionals & Associates. (n.d.). What does a “holistic” or “integrative” approach to health and wellness really look like? https://www.afpafitness.com/blog/what-does-a-holistic-or-integrative-approach-to-health-and-wellness-really-look-like/

Blue Cross NC. (n.d.). Fun exercises that don’t feel like work. https://www.bluecrossnc.com/blog/healthy-living/fitness/exercises-for-people-who-hate-to-work-out

Buckner Parkway Place. (n.d.). Senior fitness: Exercise programs tailored for older adults. https://bucknerparkwayplace.org/news-blog/senior-fitness-exercise-programs-tailored-for-older-adults/

Delaware Integrative Healthcare. (n.d.). How chiropractic care can help alleviate joint pain. https://deintegrativehealthcare.com/how-chiropractic-care-can-help-alleviate-joint-pain/

Exercise is Medicine. (n.d.). EIM Rx series: Apparently healthy inactive. https://www.exerciseismedicine.org/assets/page_documents/EIM%20Rx%20series_Apparently%20Healthy%20Inactive(3).pdf

Impastato Chiropractic. (n.d.). Unlocking optimal health: The benefits of choosing an integrative chiropractor. http://impastatochiro.com/integrative-chiropractor/

Injury Specialists. (n.d.). Dr. Alexander Jimenez. https://dralexjimenez.com/

Integral Chiropractic. (n.d.). Chiropractic blog. https://www.integral-chiropractic.com/blog.html

Jimenez, A. (n.d.). LinkedIn profile. https://www.linkedin.com/in/dralexjimenez/

MultiCare Clinic. (n.d.). Fun activities you can try to stay active and healthy. https://www.multicareclinic.com/blog/1243687-fun-activities-you-can-try-to-stay-active-and-healthy

National Health Service. (n.d.). Physical activity guidelines for adults aged 19 to 64. https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/

Nerd Fitness. (n.d.). 40 fun ways to exercise (without realizing it). https://www.nerdfitness.com/blog/25-ways-to-exercise-without-realizing-it/

Piedmont Wellness Center. (n.d.). Workouts for when you don’t want to work out. https://www.piedmontwellnesscenter.com/blog/workouts-for-when-you-dont-want-to-work-out/

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Exercises, Physio, Therapy , , , , , , , , , , , , , , , ,

Prevent Back Pain with These Spinal Hygiene Habits

Prevent Back Pain with These Spinal Hygiene Habits

What Is Spinal Hygiene?

Spinal hygiene refers to the everyday habits that protect your spine so it stays strong, flexible, and comfortable. Think of it like dental hygiene: you don’t brush your teeth once and expect them to stay healthy forever. You do small, consistent actions—most days—so problems are less likely to build up.

Spinal hygiene focuses on:

  • Posture (how you sit, stand, and sleep)
  • Movement (daily activity and mobility)
  • Body mechanics (how you lift, bend, and carry)
  • Core strength (your “natural back brace”)
  • Recovery habits (sleep, stress control, hydration)
  • Nutrition (fuel for bones, discs, muscles, and healing)

This approach is often paired with integrative chiropractic care and support from a nurse practitioner (NP). Chiropractors help with spinal alignment, joint motion, and movement strategies. NPs help look at the “bigger picture,” like inflammation, sleep, nutrition, stress load, medications, and chronic health risks that can affect pain and healing (Illinois Spinal Care, n.d.; Mayo Clinic, 2024).

Spinal hygiene isn’t about being perfect. It’s about building a “spine-friendly” lifestyle that makes back and neck flare-ups less frequent—and less intense when they happen (Spine N Pain, n.d.).

Why Spinal Hygiene Matters More Than People Think

Your spine is not just a stack of bones. It protects your spinal cord and supports the nerve pathways that help your body move and function. It also handles a significant amount of daily stress from sitting, screen time, driving, lifting, workouts, and repetitive tasks (Malone, 2021; Serving Life Chiropractic, n.d.).

When spinal hygiene is ignored, common results include:

  • Ongoing neck or low back pain
  • Stiffness and reduced mobility
  • Headaches linked to posture strain
  • Muscle imbalances (tight in one area, weak in another)
  • Higher risk of flare-ups with lifting, twisting, or long sitting
  • Disc irritation (bulges/herniations can worsen with poor mechanics and weak support)

Many of these problems build slowly. You might feel “fine” for months, then one day a simple lift or long drive triggers a major flare. Daily spinal hygiene lowers that risk by keeping your joints moving, muscles conditioned, and posture habits cleaner (Spine N Pain, n.d.; National Spine Health Foundation, 2024).

The Core Idea: “Daily Maintenance” Beats “Emergency Repair”

A helpful way to understand spinal hygiene is this:

  • Emergency repair = only doing something when pain hits (reactive)
  • Daily maintenance = small habits that reduce pain triggers (proactive)

Spinal hygiene is proactive care. It includes quick posture resets, simple mobility work, smart lifting, hydration, and strength that supports your spine during real life.

Some clinics describe spinal hygiene as “preventative maintenance,” similar to routine dental checkups—because prevention is usually easier than recovery (New Life Family Chiropractic, n.d.; East Portland Chiropractic, 2019).

The Building Blocks of Spinal Hygiene

Posture: The Goal Is “Natural Curves,” Not “Perfectly Straight”

Healthy posture usually means keeping the spine’s natural curves supported (neck, mid-back, and low-back curves). When posture collapses—especially with long sitting—strain can shift into the neck, shoulders, low back, and hips (Posture Works, 2023).

Helpful posture habits:

  • Sit with your feet flat and your hips all the way back in the chair
  • Keep your screen at eye level when possible
  • Avoid craning your neck forward (“tech neck”)
  • Change positions often—your spine likes variety

A key point: Even “good posture” becomes bad posture if you never move. Desk jobs are a common cause of stiffness and soreness (Salinas Physical Therapy, 2024).

Quick posture reset (30 seconds):

  • Shoulder blades gently back and down
  • Chin slightly tucked (not forced)
  • Ribs stacked over hips
  • Slow breath in and out

This is simple, but it adds up—especially if you do it several times a day.

Movement Snacks: Small Movement Done Often

One of the biggest spinal hygiene wins is short movement breaks during the day. It doesn’t have to be a full workout. It can be “movement snacks”:

  • 1–2 minutes of walking every hour
  • Gentle back bends or hip hinges
  • Shoulder rolls and neck mobility
  • Standing for phone calls

For desk workers, improving spinal hygiene often means restoring blood flow, reducing stiffness, and re-training posture muscles so they don’t fatigue as fast (Salinas Physical Therapy, 2024).

Core Strength: Your Spine’s “Natural Brace”

Core strength is not just crunches. True core support helps control movement and reduce strain on spinal joints and discs. Some resources warn that endless crunches can even irritate the lower back for certain people (Life Moves, n.d.).

Core training that tends to support spinal hygiene well includes:

  • Planks (or modified planks)
  • Dead bug
  • Bird-dog
  • Side plank
  • Glute bridges

Dr. Alexander Jimenez often emphasizes that core strength supports posture and daily spinal stability—like a “natural brace”—especially when paired with movement coaching and posture strategy (Jimenez, 2026).

Body Mechanics: Lift, Hinge, Carry Like You Mean It

Many flare-ups happen during “normal life” lifting—laundry baskets, kids, groceries, moving furniture, and yardwork. Spinal hygiene includes learning safer mechanics:

Basic lifting rules:

  • Get close to the object
  • Hinge at the hips (push your hips back) instead of rounding your lower back
  • Keep your ribs stacked over your hips
  • Use legs and glutes to rise
  • Avoid twisting while holding weight—pivot your feet instead

These habits are commonly listed as key spinal hygiene practices because they reduce stress on discs and overworked muscles (Spine N Pain, n.d.; Malone, 2021).

Hydration and Nutrition: Discs and Bones Need Fuel

Spine health is partly “mechanics” and partly “materials.” Your discs, joints, muscles, and bones need hydration and nutrients to stay resilient.

A spine-focused nutrition pattern often includes:

  • Calcium and vitamin D for bone strength
  • Enough protein for muscle support and tissue repair
  • Plenty of fiber-rich foods (inflammation control and metabolic support)
  • Balanced intake that supports a healthy body weight (less load on the spine)

The National Spine Health Foundation highlights nutrition’s role in bone density, muscle function, and in reducing risks associated with degenerative spine changes and chronic pain (National Spine Health Foundation, 2024).

Hydration also matters. Some spinal hygiene guides include hydration as a basic daily habit because dehydrated tissues can feel stiffer and recovery can be slower (Life Moves, n.d.).

Sleep Hygiene for Your Spine

Sleep is when your body does major repair work. Poor sleep and poor sleep posture can worsen pain sensitivity and slow recovery (National Spine Health Foundation, 2024).

Spine-friendly sleep basics:

  • Side sleeping with a pillow between knees (often helpful for hips/low back)
  • Back sleeping with support under knees (for some people)
  • Avoid stomach sleeping if it cranks your neck or low back

Stress Management: Because Stress Shows Up in the Body

Stress can tighten muscles, change breathing, and make pain feel louder. Some chiropractic-focused resources connect stress management to spinal hygiene because tension often concentrates in the neck, shoulders, and low back (Spine N Pain, n.d.; Mesquite Chiropractic, n.d.).

Simple, realistic stress tools:

  • 2 minutes of slow breathing (longer exhale)
  • Short walks outside
  • Stretching while listening to calming music
  • Reducing unnecessary commitments when possible

A Simple Daily Spinal Hygiene Routine You Can Actually Follow

Here’s a practical routine that fits real life. The goal is consistency, not intensity.

Morning (3–6 minutes)

  • 30–60 seconds of gentle cat-cow or spinal mobility
  • 1 set of glute bridges (8–12 reps)
  • 1 set of bird-dog (6–10 reps each side)
  • Quick posture reset + 2 slow breaths

Workday (micro-breaks)

  • Stand and walk 1–2 minutes every hour
  • 10 shoulder rolls
  • 5–10 gentle hip hinges

Evening (5–10 minutes)

  • Light stretching for the hips and upper back
  • Short core hold (plank variation) if tolerated
  • Screen-down time before bed when possible

Dr. Jimenez’s posture-focused content often reinforces the “daily practice” mindset—similar to brushing and flossing—using simple exercises and posture habits to support long-term alignment and function (Jimenez, 2017; Jimenez, n.d.-a).

When Chiropractic Care and a Nurse Practitioner Add Value

Spinal hygiene is powerful on its own, but many people do better with guidance—especially if pain keeps coming back.

Chiropractic care can help by:

  • Improving joint motion and spinal mechanics
  • Reducing irritation from restricted segments
  • Teaching posture and movement strategies
  • Supporting rehab plans after injury

The Mayo Clinic describes chiropractic adjustment (spinal manipulation) as a controlled force applied to joints to improve motion and function (Mayo Clinic, 2024).

Nurse practitioner support can help by:

  • Checking bigger drivers of inflammation and pain sensitivity
  • Reviewing sleep, stress load, nutrition, and metabolic risks
  • Coordinating care when symptoms are complex
  • Screening for red flags and helping with referrals when needed

Dr. Alexander Jimenez’s clinical model often highlights this “two-lens” approach—hands-on spine and movement care plus whole-person medical and lifestyle strategy—especially for people recovering from injuries or managing chronic pain patterns (Jimenez, n.d.-b; Jimenez, n.d.-c; Jimenez, n.d.-d).

Red Flags: When Spinal Hygiene Is Not Enough

Spinal hygiene is not a substitute for medical evaluation. Get urgent care or evaluation if you have:

  • New weakness, foot drop, or major numbness
  • Loss of bladder or bowel control
  • Fever with severe back pain
  • History of cancer with unexplained back pain
  • Significant trauma (fall, car crash) with severe pain

These situations require prompt medical assessment.

The Takeaway

Spinal hygiene is the daily care your spine needs to stay mobile, strong, and resilient. It’s built from posture habits, movement breaks, core strength, smart lifting, hydration, nutrition, sleep, and stress control. When paired with integrative chiropractic care and NP support, spinal hygiene becomes a complete strategy—helping many people reduce flare-ups, improve mobility, and protect long-term spine health (Spine N Pain, n.d.; Illinois Spinal Care, n.d.; Mayo Clinic, 2024).

References

Discover Nutritious Mexican Cuisine in El Paso
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet, El Paso TX, Exercises, Gut Health , , , , , , , , ,

Discover Nutritious Mexican Cuisine in El Paso

Discover Nutritious Mexican Cuisine in El Paso

A Guide to Healthy Eating and Holistic Wellness

El Paso, Texas, offers a rich mix of Mexican flavors that can be both tasty and beneficial for your body. Many people think Mexican food is always heavy with fried items and creamy sauces, but that’s not true. You can find options that use fresh ingredients and lean proteins to make meals nutritious. This article explores healthy Mexican dishes available in El Paso. It also connects these food choices to holistic wellness practices, like integrative chiropractic care and the work of nurse practitioners (NPs). These approaches focus on nutrition, reducing inflammation, and keeping your body aligned for better healing. By eating well and getting the right care, you can support your overall health in simple ways.

Healthy eating in Mexican cuisine starts with smart choices at restaurants or when cooking at home. Instead of deep-fried foods like chimichangas or nachos, go for grilled or fresh options. These help you avoid extra calories and unhealthy fats (St. Vincent’s Health System, n.d.). For example, grilled fajitas can be a delicious pick if you skip the cheese and sour cream and add more vegetables like bell peppers and onions. This keeps the meal light and full of vitamins.

Tacos are another popular dish that can be made healthy. Use soft corn or wheat tortillas instead of crispy fried ones. Fill them with lean proteins such as grilled chicken, shrimp, or fish. Top with fresh salsa, avocado, or pico de gallo for flavor without heavy creams. Chicken tortilla soup is a warm, comforting choice that’s often low in calories if made with broth, veggies, and lean chicken. Ceviche, which is fresh fish or shrimp “cooked” in lime juice, is a cool and refreshing option packed with protein, and no cooking oil is needed.

Burrito bowls offer flexibility for healthy eating. Build them with brown rice, beans, veggies, and lean meats. Brown rice has more fiber than white rice, which helps with digestion (Russell Havranek, MD, n.d.). Beans add protein and keep you full longer. Avoid fried shells or extra cheese to keep it nutritious.

Here are some tips for making Mexican meals healthier:

  • Choose grilled or baked proteins over fried ones.
  • Add plenty of vegetables, such as tomatoes, onions, and cilantro.
  • Use herbs and spices for taste instead of salt or fatty sauces.
  • Pick whole grains like corn tortillas or brown rice.
  • Include healthy fats from avocados or nuts in small amounts.

These changes make Mexican food a smart choice for daily meals. Fresh ingredients like pico de gallo bring bright flavors and nutrients. Ceviche, with its citrus and seafood, supports heart health (Gran Luchito, n.d.). In El Paso, you can find these dishes at many spots that let you customize your order.

Popular destinations in El Paso for nutritious Mexican cuisine include Sabrosa La Vida, known for fresh salads and grilled options. Verde Salad Co. focuses on light, veggie-packed bowls that fit Mexican themes. Timo’s Restaurant offers lean protein choices with plenty of sides like grilled veggies. Other local favorites, like Cattle Baron or The Lunch Box, provide customizable menus where you can pick healthy add-ons (Yelp, n.d.). These places make it easy to enjoy Mexican food without overdoing it on calories.

El Paso’s food scene draws from traditional Mexican elements that are naturally healthy. Ingredients like nopalitos, which are cactus paddles, add fiber and help control blood sugar. Calabacitas, or zucchini, bring vitamins and low calories to dishes. Lean proteins, such as chicken or fish, help balance meals. Beans are a staple, offering plant-based protein and gut-friendly fiber (Russell Havranek, MD, n.d.). Avocado provides healthy fats that support brain health, and corn adds natural sweetness with some fiber.

To break it down, here are the key fresh ingredients in healthy Mexican cuisine:

  • Nopalitos: Low in calories, high in antioxidants to fight inflammation.
  • Calabacitas: Hydrating and full of vitamin C for immune support.
  • Beans: Help with digestion and provide iron for energy.
  • Avocado: Good for heart health with its monounsaturated fats.
  • Corn: A whole grain that adds texture and B vitamins.
  • Pico de gallo: Fresh tomatoes, onions, and cilantro for a burst of flavor and vitamins.

These ingredients make meals colorful and nutritious. For side dishes, try grilled corn on the cob or fava bean soup, both gluten-free and vegan-friendly (Mexico in My Kitchen, n.d.; Cozymeal, n.d.). Skipping rice and beans sometimes and opting for salads can cut carbs if needed (Mattito’s, n.d.). Overall, Mexican food can be very healthy when focused on veggies, fruits like limes, and peppers for spice (Isabel Eats, n.d.).

While enjoying these foods, think about how they tie into broader wellness. Integrative chiropractic care plays a big role in El Paso. Chiropractors like Dr. Alexander Jimenez focus on aligning the spine and body to reduce pain and improve function. This care often includes nutrition advice to lower inflammation, which can come from poor diets (Jimenez, n.d.a). Eating anti-inflammatory foods, such as those in healthy Mexican cuisine, supports this process.

Nurse practitioners (NPs) add to this holistic approach. As advanced nurses, they provide primary care, including dietary guidance and functional medicine. Functional medicine considers the whole person, not just symptoms, to identify the root causes of health issues (Cleveland Clinic, n.d.). In El Paso, NPs work with chiropractors to create plans that combine adjustments with healthy eating.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, is a key figure in this field. With over 30 years of experience, he runs Injury Medical Clinic in El Paso. His clinical observations show that proper nutrition boosts recovery from injuries. For instance, he recommends nutrient-dense diets to support gut health and reduce inflammation, which helps with conditions like back pain or sciatica (Jimenez, n.d.a; Jimenez, n.d.b). He integrates chiropractic adjustments with supplements and meal plans, such as anti-inflammatory drinks and fiber-rich foods, to enhance healing.

In his practice, Dr. Jimenez notes that spinal misalignment can lead to poor digestion or increased stress, underscoring the importance of nutrition. He uses personalized plans, including ketogenic diets or fasting methods, to optimize energy and mobility (Jimenez, n.d.a). For patients with chronic pain, combining manual adjustments with foods rich in vitamins—such as citrus, berries, or peppers—eases inflammation and promotes wellness (Jimenez, 2024).

This team approach between chiropractors and NPs emphasizes prevention. Chiropractic therapy involves hands-on adjustments to the spine, neck, or hips to relieve pain and improve movement (Cigna, n.d.). NPs provide medical oversight, prescribe when needed, but focus on lifestyle changes. Together, they guide patients on eating habits aligned with Mexican traditions, such as using beans for protein or nopalitos for blood sugar control (Reddit, n.d.).

Holistic wellness means treating the body as a whole. Nutrition from healthy Mexican foods reduces inflammation, which is key to healing. Inflammation can cause joint pain or fatigue, but foods like fish in ceviche provide omega-3 fatty acids to help fight it (A Sweet Pea Chef, n.d.). Proper body alignment from chiropractic care allows better nutrient absorption and movement, making daily activities easier.

Dr. Jimenez’s observations highlight how this works in real life. He sees patients recover faster when they eat balanced meals alongside treatments. For example, after an injury, he might suggest probiotics from fermented foods to support gut health, which in turn supports overall recovery (Jimenez, n.d.b). His functional medicine certification allows him to address genetics and environment in plans, often including Mexican-inspired recipes that are simple and nutritious.

In El Paso, this blend is common. Local clinics offer programs that teach healthy cooking with Mexican flavors, along with chiropractic services. Avoiding unhealthy Mexican restaurant items, like queso or refried beans, and choosing grilled options aligns with these wellness goals (Scripps, n.d.; The Takeout, n.d.).

To make it practical, consider these steps for combining food and care:

  • Start with a chiropractic assessment to check alignment.
  • Get NP nutrition advice tailored to your needs.
  • Incorporate healthy Mexican dishes daily, like a burrito bowl with beans and veggies.
  • Track inflammation with simple changes, like adding avocado for healthy fats.
  • Follow up with adjustments and meal tweaks for long-term health.

This approach also helps with weight management. Mexican food can aid weight loss if you focus on veggies and lean proteins over carbs (Mattito’s, n.d.). Dr. Jimenez’s clinic promotes this through education on macro-friendly meals that fit busy lives.

Overall, nutritious Mexican cuisine in El Paso supports a healthy lifestyle. Places like Sabrosa La Vida make it accessible, while experts like Dr. Jimenez demonstrate how it complements chiropractic and NP care for holistic wellness. By choosing fresh ingredients and getting aligned care, you can feel better every day.

References

A Sweet Pea Chef. (n.d.). The healthiest Mexican food to order at a restaurant. https://www.asweetpeachef.com/healthiest-mexican-food/

Cigna. (n.d.). Chiropractic therapy. https://www.cigna.com/knowledge-center/hw/chiropractic-therapy-stc123687

Cleveland Clinic. (n.d.). Integrative medicine. https://my.clevelandclinic.org/health/treatments/21683-integrative-medicine

Cozymeal. (n.d.). Mexican side dishes. https://www.cozymeal.com/recipes/meal-plans/mexican-side-dishes

Gran Luchito. (n.d.). Healthy Mexican recipes. https://gran.luchito.com/recipes/healthy-mexican/

Isabel Eats. (n.d.). Healthy Mexican food recipes. https://www.isabeleats.com/healthy-mexican-food-recipes/

Jimenez, A. (n.d.a). Injury specialists. https://dralexjimenez.com/

Jimenez, A. (n.d.b). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP, ATN ♛ – Injury Medical Clinic PA | LinkedIn. https://www.linkedin.com/in/dralexjimenez/

Jimenez, A. (2024). Healthy mobility, food and chiropractic El Paso wellness. https://dralexjimenez.com/healthy-mobility-food-and-chiropractic-el-paso-wellness/amp/

Mattito’s. (n.d.). Eat Mexican food and lose weight. https://mattitos.com/blog/eat-mexican-food-and-lose-weight/

Mexico in My Kitchen. (n.d.). Healthy Mexican recipes food. https://www.mexicoinmykitchen.com/healthy-mexican-recipes-food/

Reddit. (n.d.). Looking for healthy and easy-to-make Mexican foods. https://www.reddit.com/r/mexicanfood/comments/162wevo/looking_for_healthy_and_easytomake_mexican_foods/

Russell Havranek MD. (n.d.). A gut-healthy guide to Mexican cuisine. https://russellhavranekmd.com/a-gut-healthy-guide-to-mexican-cuisine/

Scripps. (n.d.). 8 healthy Mexican food tips. https://www.scripps.org/news_items/5393-8-healthy-mexican-food-tips

St. Vincent’s Health System. (n.d.). News detail. https://stvincents.org/about-us/news-press/news-detail?articleid=59574

The Takeout. (n.d.). Mexican restaurant food unhealthiest. https://www.thetakeout.com/1865939/mexican-restaurant-food-unhealthiest/

Yelp. (n.d.). Top 10 best healthy Mexican food in El Paso, TX. https://m.yelp.com/search?find_desc=Healthy+Mexican+Food&find_loc=El+Paso%2C+TX

Integrated Chiropractic Care for Back & Hip Pain
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Exercises, Physio, Therapy, Work Injury , , , , , , , ,

Integrated Chiropractic Care for Back & Hip Pain

Integrated Chiropractic Care for Back & Hip Pain
Physiotherapy, consulting, and tracking with a man in the clinic for biofeedback, muscle stimulation, and m.

chiromed.com

Relieve Lower Back and Hip Pain with Squats, Core Exercises, and Integrated Care at ChiroMed in El Paso, TX

Many people in El Paso experience lower back pain and hip discomfort from daily activities, work, or injuries. These problems often come from muscle strains, poor posture, tight hips or glutes, and weak muscles that support the body. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we help patients find real relief through a mix of safe exercises and professional care.

Squats and core exercises, when done correctly, can strengthen the muscles that support the spine. They improve how the body aligns and help the hips move better. This stops the back from taking too much stress. These moves help with chronic low back pain, mild sciatica, and everyday aches from weak muscles. But the correct form is crucial. If you have sharp pain, numbness, or weakness, get checked by a professional first.

chiromed.com

Why Lower Back and Hip Pain Often Happen Together

The lower back and hips share muscles, joints, and nerves. Tight hips or glutes can pull on the back, causing strain. Weak core muscles can cause an unstable spine and poor posture, leading to pain over time.

  • Muscle imbalances make the back work harder in daily moves.
  • Poor hip mobility causes excessive forward lean, adding stress to the lower back.
  • Issues with ankle or upper back movement make things worse.

These can cause spine instability or pain that spreads from the hips to the back.

How Squats Help Lower Back and Hip Problems

Squats build strength in legs, glutes, and core. With proper form, they reduce pressure on the lower back.

Good squats keep the spine neutral and core tight. This provides stability and reduces lower back strain. Using the core and hip muscles during squats supports the spine and prevents excessive arching or rounding.

Squats also boost hip mobility. Tight hip flexors often cause back pain in deep squats. Better movement lets the hips work freely, so the back does not overdo it.

How To Squat Properly (3 Mistakes Harming Your Lower Back!)

builtwithscience.com

Perfecting Squat Form: The Ultimate Guide with Expert Tips”

gffi-fitness.org

Proper squat form: Master it for 2025!

vpfitness.net

  • Strengthens glutes and legs for better spine support.
  • Improves blood flow and lowers swelling in the area.
  • Helps mild pain that eases with gentle movement.

Studies show proper technique lowers risk during squats.

Benefits of Core Exercises for Back and Hip Pain

Core exercises target deep muscles in the belly, back, and pelvis. These act like a natural brace for the spine.

A strong core improves posture and balance. It takes the load off spinal discs and helps prevent ongoing pain from weak support. Research finds that core stability exercises reduce non-specific low back pain and improve daily function.

Core work also aids hip pain by stabilizing the pelvis. This helps conditions like arthritis or tight glutes.

Core Strengthening Exercises for Low Back Pain - Dr. Mahmood

drmahmoodahmad.com

6 Exercises to strengthen lower back and core muscles

backintelligence.com

6 Exercises to strengthen lower back and core muscles

backintelligence.com

  • Planks and bird dogs build lasting strength in the stabilizers.
  • Pelvic tilts and bridges turn on deep muscles without stress.
  • Standing core moves help relieve pain from long sitting.

Reviews show that core training often reduces pain more effectively than general workouts.

Proper Form: Key to Safe Squats and Core Exercises

The wrong form in squats is a main reason for lower back pain. Common errors are rounding the back, knees caving in, or too much weight.

Safe squat tips:

  • Keep your feet shoulder-width apart and point your toes slightly outward.
  • Tighten your core like you’re bracing for a hit.
  • Push hips back, chest up, and lower until thighs are parallel to the floor.
  • Push through heels to stand, spine straight.

For core work, focus on control. On planks, stay straight with your abs tight. Do not sag or arch.

Start with bodyweight and warm up to increase flow and cut risk.

Pain during squats often signals a weak core, tight hips, or low mobility. Fix it with stretches and lighter work.

When These Exercises Help and When to Seek Help

Squats and core moves benefit:

  • Low back pain that persists due to weak muscles can be alleviated.
  • Squats and core exercises alleviate mild sciatica by reducing nerve pressure.
  • Hip tightness is sending pain to the back.
  • Posture issues causing daily aches.

These exercises build strength over time and help prevent overworking the back. Stop if the pain is severe or if you have numbness, weakness, or balance problems. These may indicate a serious issue, such as a disc problem.

Always talk to a provider before starting, especially if you have an injury.

Integrated Approach at ChiroMed in El Paso

At ChiroMed – Integrated Medicine in El Paso, TX, we use a full-team approach for lower back and hip pain. This combines squats and core exercises with chiropractic adjustments, nurse practitioner care, rehabilitation, and therapies like acupuncture or nutrition counseling.

Chiropractic fixes spine misalignments and joint problems. A strong core makes adjustments hold longer by stabilizing the spine.

6 Telltale Signs You Need a Chiropractic Adjustment

meridianhealthcare.net

Chiropractic care for pain relief - Harvard Health

health.harvard.edu

Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our team creates personal plans for muscle imbalances, disc issues, sciatica, and chronic pain. Dr. Jimenez brings years of experience in chiropractic and advanced nursing to guide you in developing safe exercise programs that fit your needs.

This combined method often yields better, longer-lasting results than a single treatment. We focus on natural healing and root causes for patients in El Paso.

Visit us at 11860 Vista Del Sol Dr, Suite 128, El Paso, TX 79936, or call (915) 412-6680 to start your path to less pain.

Simple Exercises to Start at Home

Begin with these easy moves, guided by our team:

  • Bodyweight Squats: 3 sets of 10-15, focus on form.
  • Glute Bridges: Lie on your back, lift your hips, and squeeze your glutes.
  • Bird-Dog: On hands and knees, extend opposite arm and leg, core tight.
  • Planks: Hold for 20-30 seconds, increase over time.
  • Pelvic Tilts: On your back, flatten the lower back by tilting the pelvis.

Do these 2-3 times a week. Add hip stretches and build slowly.

Take Control of Your Pain Today

At ChiroMed in El Paso, squats and core exercises are key parts of our holistic plans to ease lower back and hip pain. They strengthen support muscles, fix alignment, and improve mobility for strains, poor posture, instability, and tightness.

With proper form and our expert guidance, they create lasting strength. Pair them with chiropractic and integrated care for the best outcomes.

Contact ChiroMed today. Dr. Alexander Jimenez and our team can assess your condition and develop a safe, personalized plan.

References

Burstein, I. (n.d.). The power of core strength: How a strong core enhances chiropractic adjustments. https://www.ilanbursteindc.com/the-power-of-core-strength-how-a-strong-core-enhances-chiropractic-adjustments

Cary Orthopaedics. (n.d.). Reduce low back pain with strong core. https://caryortho.com/reduce-low-back-pain/

ChiroMed – Integrated Medicine. (n.d.). Home. https://chiromed.com/

Harvard Health Publishing. (2011). Strengthening your core: Right and wrong ways to do lunges, squats, and planks. https://www.health.harvard.edu/blog/strengthening-your-core-right-and-wrong-ways-to-do-lunges-squats-and-planks-201106292810

Healthline. (n.d.). Lower back pain when squatting: Causes and treatments. https://www.healthline.com/health/back-pain/lower-back-pain-when-squatting

Jimenez, A. (n.d.). Injury specialists. https://dralexjimenez.com/

Mauger Medical. (n.d.). A combined approach to back pain treatment. https://www.drmauger.com/blog/posts/a-combined-approach-to-back-pain-treatment

Redefine Your Pain. (n.d.). Does squatting help or hurt lower back pain?. https://redefineyourpain.com/does-squatting-help-or-hurt-lower-back-pain/

Shamsi, M., et al. (2022). A systematic review of the effectiveness of core stability exercises in patients with non-specific low back pain. PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC9340836/

Squat University. (2018). Core training: Bridging rehab to performance. https://squatuniversity.com/2018/11/01/core-training-bridging-rehab-to-performance/

By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet, El Paso TX, Exercises, Gut Health, Physio, Sporting, Therapy, Work Injury , , , , , , , , , , , ,

ChiroMed’s New Year’s Resolutions in 2026

ChiroMed's New Year's Resolutions in 2026

How Integrative Chiropractic Care and Nurse Practitioners Can Help You Achieve Your Health Goals

Many people in El Paso, TX, set New Year’s resolutions to get healthier. Goals like building fitness, managing pain, increasing energy and immunity, reducing stress, and improving sleep are common. At ChiroMed – Integrated Medicine Holistic Healthcare, they offer a team approach that combines chiropractic care with nurse practitioner (NP) services. This helps create plans just for you. Chiropractors work on your body’s structure and movement. NPs focus on diet, mental health, and total wellness. Together, they provide comprehensive support that addresses both physical and mental aspects for real, lasting changes (ChiroMed, n.d.).

ChiroMed has been helping people since 1996. Their team includes experts such as Dr. Alex Jimenez, a chiropractor (DC) and board-certified Family Nurse Practitioner (FNP-BC). He brings skills in wellness, nutrition, and pain care. Other team members, like chiropractor Anthony Wills and physical therapist Kristina Castle, add to the mix. They use naturopathy, rehab, nutrition advice, and acupuncture for a holistic way. This means they treat root causes, not just symptoms, for better health (Jimenez, n.d.).

Adjustments improve your movement and performance. Lifestyle coaching covers food and exercise. The clinic’s integrated approach addresses the body and mind. Dr. Jimenez notes that this teamwork addresses issues such as poor posture and poor eating habits to boost quality of life (Jimenez, n.d.). At ChiroMed, they partner with your other doctors for complete care.

Improving Fitness with ChiroMed’s Integrative Care

Fitness goals often involve more activity or strength building. But if your body has limits, it can be tough. At ChiroMed, chiropractors like Dr. Jimenez and Anthony Wills fix spinal alignment. This boosts flexibility and mobility, making exercise safer and better. Adjustments help avoid injuries as you start new routines (5280 Balanced Health Center, n.d.).

NPs at the clinic guide your diet and workout plans. They check your health to suggest foods that give energy for fitness. The team develops a strategy in which chiropractors improve movement, and NPs ensure good nutrition.

Here are ways ChiroMed supports fitness:

  • Personalized Adjustments: Spinal tweaks from chiropractors enhance posture, strength, and balance. This helps with activities such as running or weight training (Family Greatness Chiropractic, n.d.).
  • Exercise Coaching: NPs and therapists recommend custom routines, like walking or rehab exercises. They monitor to prevent overdoing it.
  • Injury Prevention: Regular visits find problems early. This keeps you going strong (Freedom Chiropractic, n.d.).
  • Holistic Tips: Mix chiropractic stretches with NP advice on water intake and proteins for muscle growth (Alter Chiropractic, n.d.).

Dr. Jimenez sees that exercises like high-intensity training work best when the spine is in optimal health. ChiroMed uses rehab to increase agility and power without meds (ChiroMed, n.d.). This leads to fitness that lasts.

Start small, like 10-15 minutes of movement a few times a week (Pediatric Health Network, n.d.). With ChiroMed’s help, you’ll gain better movement and daily energy.

Managing Pain Effectively at ChiroMed

Pain can block your goals. Back or joint aches make things hard. ChiroMed’s chiropractors target causes with adjustments. These ease nerve pressure and cut chronic pain (Core Health Centers, n.d.).

NPs offer lifestyle support, such as diets that help reduce swelling or ways to manage stress. The team plan has chiropractors fixing structure, NPs covering food and mind.

Key benefits at ChiroMed:

  • Targeted Relief: Adjustments correct alignments for neck or back pain. This starts natural healing (Grovetown Chiropractic, n.d.).
  • Diet Support: NPs suggest anti-inflammatory foods, such as fruits. This pairs with chiropractic for stronger effects (Treating Pain, n.d.).
  • Preventive Care: Check-ups stop pain from getting worse (Herron Family Chiropractic, n.d.).
  • Holistic Methods: Add acupuncture or supplements to adjustments for full pain relief (ChiroMed, n.d.).

Dr. Jimenez’s work at ChiroMed shows that non-surgical tools, such as decompression, help with disc problems and sciatica. He uses NP knowledge for root fixes, less pain, more movement (Jimenez, n.d.).

Try SMART goals, like daily walks. ChiroMed breaks them down for wins (Treating Pain, n.d.).

Boosting Energy and Immunity with ChiroMed

Tiredness or weak defenses can stop progress. ChiroMed’s care boosts energy by tuning nerves. Better alignment means your body works well and fights fatigue (River of Life Chiropractic, n.d.).

NPs support nutrition for immunity, such as vitamin-rich diets.

How ChiroMed helps:

  • Nerve Optimization: Adjustments improve brain-body links, raising energy (Core Health Centers, n.d.).
  • Nutrition Plans: NPs recommend whole foods and immune-boosting supplements. This wards off sickness (Discover Health and Wellness, n.d.).
  • Stress Link: Less tension saves energy (Malone, n.d.).
  • Holistic Boost: Add hydration and activity for life force (ChiroMed, n.d.).

Dr. Jimenez at ChiroMed uses functional medicine to address inflammation and gut health, which are key to immunity. His plans lift energy naturally (Jimenez, n.d.).

Habits like eating more veggies build strength (Pediatric Health Network, n.d.).

Reducing Stress for Better Wellness at ChiroMed

Stress hits mood and health. ChiroMed chiropractors cut physical tension with adjustments. This drops stress hormones and brings calm (Freedom Chiropractic, n.d.).

NPs teach mental tools, such as breathing or setting limits.

Benefits:

  • Tension Relief: Adjustments free muscle stress (River of Life Chiropractic, n.d.).
  • Mental Tools: NPs offer yoga or meditation for daily calm (Treating Pain, n.d.).
  • Positive Loop: Better feelings encourage ongoing care (Malone, n.d.).
  • Lifestyle Integration: Include friends or walks for balance (Alter Chiropractic, n.d.).

Dr. Jimenez notes that stress appears physically. ChiroMed plans use exercises and food to reduce it (ChiroMed, n.d.).

Enhancing Sleep Quality with ChiroMed

Sleep aids recovery. ChiroMed fixes pain that disrupts rest (Core Health Centers, n.d.).

NPs suggest habits, like no screens before bed.

Support:

  • Comfort Adjustments: Align spine to ease night pain (Freedom Chiropractic, n.d.).
  • Routine Tips: NPs advise steady sleep times (Pediatric Health Network, n.d.).
  • Stress Reduction: Less worry means deeper sleep (River of Life Chiropractic, n.d.).
  • Holistic Aids: Try magnesium or calm techniques (Jimenez, n.d.).

Go for 7-8 hours (Treating Pain, n.d.).

The Power of Partnership at ChiroMed

At ChiroMed, chiropractors and NPs work as a team. Chiropractors handle movement, NPs do diet and mental health. This builds strong change (Alter Chiropractic, n.d.).

Dr. Jimenez leads this integration. His dual role shows how it improves results (ChiroMed, n.d.).

Use journals to track. Celebrate steps (Herron Family Chiropractic, n.d.).

In El Paso, ChiroMed makes resolutions real with holistic care.

References

Alter Chiropractic. (n.d.). Holistic chiropractic techniques for complete wellness.

ChiroMed. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX.

Core Health Centers. (n.d.). 5 benefits of chiropractic care for the new year

Discover Health and Wellness. (n.d.). 4 new year’s resolutions your chiropractor can help you with

Family Greatness Chiropractic. (n.d.). Sticking to your new year’s resolutions: A chiropractic perspective

Freedom Chiropractic. (n.d.). How chiropractic care supports your new year’s resolutions in 2025

Grovetown Chiropractic. (n.d.). Four new year’s resolutions a chiropractor can help with

Herron Family Chiropractic. (n.d.). New year’s resolutions to make proactive health with chiropractic

Jimenez, A. (n.d.). Injury specialists

Jimenez, A. (n.d.). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP, ATN ♛

Malone. (n.d.). Why health habits beat resolutions—and how chiropractic helps

Pediatric Health Network. (n.d.). Health-related 2026 new year’s resolutions that actually stick

River of Life Chiropractic. (n.d.). New year, new you: How chiropractic care supports your health goals in 2025

5280 Balanced Health Center. (n.d.). Why chiropractic care should be part of your new year’s resolutions

Treating Pain. (n.d.). Practical new year’s resolutions to manage pain

What Happens If You Don’t Stretch Regularly
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Arthritis, Chiropractic Care, El Paso TX, Exercises, Physio, Therapy , , , , , , , , , , , , , ,

What Happens If You Don’t Stretch Regularly

What Happens If You Don’t Stretch Regularly

How Integrative Chiropractic + NP Care Can Help

Most people don’t skip stretching on purpose. Life gets busy. You sit, drive, work, cook, lift kids or groceries, and move through your day without thinking much about flexibility—until your body starts “talking.”

That “talking” can sound like:

  • “My neck feels stuck when I turn.”
  • “My lower back is tight every morning.”
  • “My hips feel stiff getting out of the car.”
  • “My hamstrings feel like guitar strings.”
  • “I’m not injured, but everything feels harder.”

While stretching is not magic, regular stretching (and basic mobility work) supports how your muscles, joints, and nervous system work together. When stretching is missing for a long time, muscles can feel tight and stiff, daily movement can feel less smooth, and your risk of strains can go up—especially when you suddenly ask your body to do something harder than usual. (Harvard Health Publishing, 2024; Mayo Clinic Staff, n.d.). Harvard Health+1

This article explains what can happen when you don’t stretch regularly, why stiffness builds over time, and how integrative chiropractic care plus a nurse practitioner (NP) can support better movement, comfort, and function—using a team-based, whole-person approach.

The Simple Truth: Your Body Adapts to What You Repeatedly Do

Your muscles and connective tissues adapt to your habits.

  • If you move often, you tend to maintain a usable range of motion.
  • If you stay still often, your body gets “good” at being still.
  • Some muscles may stay in shortened positions for hours on end if you spend a lot of time sitting or driving.

Stretching helps counter the “always in one position” problem. It’s one reason many medical and fitness education resources describe stretching as supportive for flexibility, joint range of motion, and daily function. (Harvard Health Publishing, 2024; Mayo Clinic Staff, n.d.). Harvard Health+1

What Muscle Stiffness Really Means (In Plain Language)

“Stiffness” is not just one thing. It can come from several common situations:

1) Too little movement for too long

After prolonged periods of minimal movement (such as sitting, bed rest, or low activity), muscles can feel tight and resistant. (Osmosis, n.d.). Osmosis

2) Doing “new” or harder activity than usual

When you do a new exercise or push harder than normal, you can create small amounts of muscle stress, which may lead to soreness and stiffness afterward—especially if you don’t train consistently. (Osmosis, n.d.). Osmosis

3) Hydration and electrolytes can matter

Electrolyte shifts after sweating can affect how muscles contract and how the nervous system communicates with muscles. That’s one reason hydration, nutrition, and recovery routines matter too. (Osmosis, n.d.). Osmosis

If You Don’t Stretch, Do Your Muscles “Shorten”?

You may have heard: “If you don’t stretch, your muscles will shorten.”

A helpful clarification is this:

  • For most people living a normal life, the bigger issue is that they become less mobile and less flexible, which can feel like shortening.
  • True physical shortening can occur in specific situations (such as prolonged immobilization), but in daily life, it’s more about stiffness, decreased mobility, and reduced tolerance for movement. (adidas, 2025). adidas

So the main risk is practical: movement feels harder, and your body has less “room” to move smoothly.

What Happens Over Time If You Rarely Stretch

When stretching and mobility are missing for weeks or months, several patterns are common.

You may notice a reduced range of motion

Range of motion is how far a joint can move comfortably. Many reputable health resources note that stretching can help joints move through a fuller range of motion and support everyday activity. (Mayo Clinic Staff, n.d.). Mayo Clinic

You may feel “tight,” then weaker in certain positions

Some muscles can become tight and less effective at lengthening when needed. This can alter your ability to squat, reach, rotate, and walk—particularly if you spend a significant amount of time seated. (Harvard Health Publishing, 2024). Harvard Health

Movement efficiency can drop

When your body can’t access normal ranges easily, it often compensates. You might twist through your lower back instead of your hips, shrug your shoulders instead of using your upper back, or flare your ribs instead of using your core. Over time, those compensation patterns can create nagging aches.

Daily tasks can feel harder

This is a big one. Many people don’t care about stretching until it affects real life:

  • Looking over your shoulder while driving
  • Bending to tie shoes
  • Reaching overhead in the kitchen
  • Carrying a child or lifting a box
  • Standing up from the couch without stiffness

Mayo Clinic notes that stretching can improve the ability to do daily activities and help muscles work more effectively. (Mayo Clinic Staff, n.d.). Mayo Clinic

How Not Stretching Can Increase Injury Risk

“Injury risk” doesn’t mean stretching prevents all injuries. It doesn’t.

But here’s the practical idea: tight, under-prepared tissues can be easier to strain when you suddenly demand more from them.

Harvard Health explains that without regular stretching, muscles can become tight and fail to extend fully during activity, increasing the risk of joint pain, strains, and muscle damage—especially during sudden, strenuous movement. (Harvard Health Publishing, 2024). Harvard Health

Other clinical and rehab-oriented sources also describe that lack of flexibility can contribute to shortened/tight muscles and a higher risk of strains or injury. (OA Orthopaedics, 2024; Aegis Physical Therapy, 2023). OADuluth+1

Common “high-risk moments” when people get hurt

  • Weekend yardwork after a week of sitting
  • Holiday lifting and carrying (boxes, decorations)
  • A rigorous workout after weeks off
  • A long drive followed by sudden activity
  • Rushing and moving fast with cold muscles

Flexibility vs. Mobility (Why Both Matter)

People mix these terms up:

  • Flexibility = how far a muscle can lengthen.
  • Mobility = how well you can control movement through a range (often involving joints + muscles + nervous system).

Mobility work typically involves controlled movements through various ranges, whereas stretching can be either held or dynamic. Many fitness education sources describe mobility as supporting a greater range of motion and improved movement quality. (Aaptiv, n.d.). Aaptiv

Real-life takeaway:
If you only stretch but never build control and strength, you may not “own” your range. If you only lift but never work on mobility, your range may slowly shrink.

Stretching Benefits People Commonly Notice

Different people feel different results, but common benefits include:

  • Feeling less stiff when waking up
  • Smoother movement getting up from a chair
  • Better body awareness (posture and alignment)
  • Easier walking, squatting, reaching, and rotating
  • Better comfort after workouts

Mayo Clinic lists potential benefits like improved range of motion, supporting joints through full motion, increasing muscle blood flow, and supporting daily activity. (Mayo Clinic Staff, n.d.). Mayo Clinic

Some educational resources also describe increased blood flow to tissues with stretching, which supports recovery. (Fitness for Paramedics, n.d.). eCampusOntario Pressbooks

The “Right Way” to Stretch (So You Don’t Make Things Worse)

Stretching is usually safe, but technique matters.

Basic stretching safety rules

Mayo Clinic offers clear, widely used safety tips, including warming up first and avoiding stretching cold muscles. (Mayo Clinic Staff, n.d.). Mayo Clinic

Use these practical guidelines:

  • Warm up first: 5–10 minutes of easy walking or light movement.
  • Go to mild tension, not pain.
  • Breathe: a slow exhale helps your nervous system “downshift.”
  • Be consistent: small daily work beats one long session once a week.
  • Use dynamic stretching before activity (gentle movement-based stretches).
  • Use longer holds after activity (when tissues are warm).

A quick “green light / yellow light / red light” check

Green light (okay):

  • mild pulling
  • warmth
  • gradual easing

Yellow light (slow down):

  • sharp pinch
  • tingling
  • You can’t breathe comfortably through it

Red light (stop and get checked):

  • numbness/weakness
  • worsening nerve symptoms down an arm/leg
  • severe pain, swelling, fever, or unexplained symptoms

A Simple Daily Stretch Routine (10 Minutes)

This is a basic, general routine that many people tolerate well. Modify for comfort.

Lower body (5 minutes)

  • Calf stretch (30 seconds each side)
  • Hamstring stretch (30 seconds each side)
  • Hip flexor stretch (30 seconds each side)
  • Glute/hip stretch (30 seconds each side)

Upper body (5 minutes)

  • Chest opener (30–45 seconds)
  • Upper back reach (30–45 seconds)
  • Neck gentle side stretch (20–30 seconds each side)
  • Thoracic rotation (open books) (5–8 reps each side)

Harvard Health specifically highlights calves, hamstrings, hip flexors, and quads, as well as shoulders, neck, and low back, as key areas for mobility-focused stretching. (Harvard Health Publishing, 2024). Harvard Health

When Stretching Alone Is Not Enough

If you have persistent stiffness or pain, the problem may not be, “you need to stretch more.” Other factors can drive stiffness, including:

  • Joint restriction or irritation
  • Overuse patterns
  • Poor recovery and sleep
  • Past injuries (especially whiplash, falls, sports injuries)
  • Underlying conditions (thyroid issues, inflammatory disorders, medication effects)
  • Nerve irritation

Osmosis notes that muscle stiffness can come from overuse, immobility, electrolyte issues, and also underlying medical conditions. (Osmosis, n.d.). Osmosis

That’s where integrative care can be useful: you get both a movement-focused approach and a medical lens to rule out deeper causes.

How Integrative Chiropractic Care Can Help (Beyond “Cracking”)

Integrative chiropractic care is not just about one adjustment. A comprehensive approach often includes:

  • Examining joint motion and movement patterns
  • Addressing areas of restriction and compensation
  • Manual care (when appropriate)
  • Soft-tissue strategies
  • Home mobility and strengthening plans
  • Ergonomic guidance (desk, driving, sleep posture)

Dr. Alexander Jimenez, DC, APRN, FNP-BC often emphasizes that people dealing with joint and muscle pain—especially after injury—benefit from keeping the body flexible and using stretching as part of a bigger plan to reduce flare-ups and support function. El Paso, TX Doctor Of Chiropractic

His clinical content also discusses that when muscles are stiff and strained, continuing to force movement can worsen discomfort and further reduce range of motion—and that care may include adjustments and soft-tissue work to support mobility and restore motion. El Paso, TX Doctor Of Chiropractic

Separately, many chiropractic education resources describe adjustments as targeted, controlled techniques used to support mobility and function. (WorkPartners MD, 2024). Work Partners, PLLC

What the Nurse Practitioner Adds (And Why It Matters)

A nurse practitioner (NP) brings medical assessment and management skills to the same movement problem. That matters because stiffness sometimes has medical drivers.

NPs can help by:

  • Taking a full health history (sleep, stress, medications, and past injuries)
  • Screening for red flags (infection, inflammatory disease, neurological changes)
  • Ordering or interpreting appropriate tests (labs or imaging when needed)
  • Managing pain safely (when medication is appropriate)
  • Coordinating referrals (PT, imaging, specialists)
  • Coaching lifestyle factors that affect pain and recovery

Healthgrades summarizes that NPs can evaluate problems, diagnose conditions, interpret diagnostic tests, and provide a wide range of treatments (state rules vary). (Prosser, 2025). Healthgrades Resources

The American Nurses Association describes APRNs as meeting advanced educational/clinical requirements and providing services ranging from primary and preventive care to other specialty services. (ANA, n.d.). ANA

The Power of the Team: Chiropractor + NP Working Together

When chiropractic care and NP care collaborate, it can help patients avoid “one-sided” care (only exercises, only medication, or only manual therapy).

A collaborative plan often looks like this

  • Step 1: Clear diagnosis and safety screening
    • Rule out serious causes of pain/stiffness
    • Identify nerve involvement, red flags, or systemic issues
      (Osmosis, n.d.; Prosser, 2025). Osmosis+1
  • Step 2: Restore motion safely
    • Joint and soft tissue approaches
    • Targeted mobility plan
      (Mayo Clinic Staff, n.d.; Jimenez, n.d.). Mayo Clinic+1
  • Step 3: Build strength to keep the motion
    • Strength + control so flexibility “sticks.”
    • Simple home program that matches your real life
  • Step 4: Reduce flare-ups
    • Work, driving, and sleep strategies
    • Recovery routines (hydration, stress, sleep)

What patients often like about integrative care

  • You don’t have to guess what’s “normal soreness” vs. a real problem.
  • You get a plan that fits both your body mechanics and your health history.
  • You can track progress with measurable goals (range of motion, function, pain levels).

A Practical Self-Check: Are You Dealing With “Stretching Stiffness” or Something Else?

Ask yourself:

  • Does stiffness improve after a warm shower or light movement?
  • Does it improve after 5–10 minutes of walking?
  • Is it worse after sitting for a long time?
  • Do you feel “stuck” more than “injured”?

If yes, you may be dealing with a mobility/flexibility + recovery issue.

But get checked sooner if you have:

  • Pain shooting down an arm/leg with numbness or weakness
  • New balance problems or frequent falls
  • Fever, unexplained weight loss, or severe fatigue with pain
  • Symptoms after a significant accident

Because stiffness can sometimes be linked to broader medical conditions, evaluation is important when symptoms are persistent or worsening. (Osmosis, n.d.). Osmosis

Key Takeaways

If you don’t stretch regularly, it’s common to develop:

  • Reduced flexibility and usable range of motion
  • More stiffness with sitting, driving, or long workdays
  • Less efficient movement patterns (more compensation)
  • Higher strain risk during sudden activity

Stretching is most helpful when it’s:

  • Regular and gentle
  • Paired with mobility and strength
  • Guided by your symptoms and medical history

Integrative chiropractic care and nurse practitioners can work together to:

  • Improve motion and comfort
  • Address joint and soft tissue restrictions
  • Screen for medical causes of stiffness
  • Build a realistic home plan that protects your body long-term
    (Mayo Clinic Staff, n.d.; Prosser, 2025; Jimenez, n.d.). Mayo Clinic+2Healthgrades Resources+2

Medical Disclaimer

This article is for educational purposes and is not medical advice. If you have severe pain, numbness, weakness, new neurological symptoms, or symptoms after a serious injury, seek urgent medical evaluation.

References

  • Advanced Practice Registered Nurses (APRN) — American Nurses Association. ANA
  • Add Stretching to Your Daily Routine to Improve Your Health — Aegis Physical Therapy. Aegis Physical Therapy
  • The Three Biggest Myths About Stretching — adidas (April 2025). adidas
  • Here’s How Different Methods of Mobility Affect Your Muscle Tone — Aaptiv. Aaptiv
  • The importance of stretching — Harvard Health Publishing (April 17, 2024). Harvard Health
  • Mobility Flexibility: El Paso, TX — Jimenez, A. (n.d.). El Paso, TX Doctor Of Chiropractic
  • Restore Range Of Motion With Chiropractic — Jimenez, A. (n.d.). El Paso, TX Doctor Of Chiropractic
  • Benefits of Flexibility and Stretching — Fitness for Paramedics (eCampusOntario Pressbooks). eCampusOntario Pressbooks
  • Stretching: Focus on flexibility — Mayo Clinic Staff. Mayo Clinic
  • Muscle Stiffness: What Is It, Causes, Treatment, and More — Osmosis. Osmosis
  • The Role Of Stretching And Flexibility Exercises — OA Orthopaedics (April 8, 2024). OADuluth
  • Treatments a Nurse Practitioner Can Provide — Prosser, A. (Updated July 23, 2025). Healthgrades Resources
  • Chiropractic Adjustments for Joint Health: Enhancing Mobility and Function — WorkPartners MD (January 5, 2024). Work Partners, PLLC
Natural Ways to Detox After the Holidays
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, Diet, El Paso TX, Exercises, Gut Health, Physio, Sleep Hygiene, Therapy , , , , , , , ,

Natural Ways to Detox After the Holidays

Natural Ways to Detox After the Holidays
A woman patient is participating in a video telemedicine conference with a doctor via computer, discussing a holiday detox.

Reset Your Body at ChiroMed in El Paso, TX

The holidays bring joy, family time, and lots of tasty food and drinks. But by January, many people in El Paso feel tired, bloated, or sluggish from all the extras. Your body already knows how to clean itself with help from your liver, kidneys, and gut. You do not need harsh cleanses or special pills. Simple steps like drinking more water, eating real foods, cutting back on sugar and alcohol, sleeping well, and moving gently can support your natural detox systems. These changes reduce the extra work on your organs and help you feel better fast (Naples Center for Functional Medicine, n.d.). At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, the team guides patients through safe, natural ways to reset after holiday indulgences. Dr. Alexander Jimenez and his staff combine chiropractic care, functional medicine, and wellness coaching to make detox easy and effective.

Why a Post-Holiday Reset Matters for El Paso Residents

Holiday parties, tamales, sweets, and drinks are part of the fun in El Paso. But too much sugar, rich foods, and alcohol can stress your liver and slow digestion. Stress from travel or family gatherings adds to the load. This can cause low energy, bloating, or even inflammation. Your body detoxes every day through sweat, urine, and bowel movements (Baptist Health South Florida, n.d.). The goal is to lighten the burden so these systems work better. Extreme detox plans can be unsafe and do not last (HealthCentral, n.d.). Instead, gentle habits give real results.

At ChiroMed in El Paso, patients often come in after the holidays feeling off. Dr. Alexander Jimenez, DC, APRN, FNP-BC, sees how holiday overeating and stress affect the spine, nerves, and gut. His holistic approach fixes misalignments while addressing nutrition and toxins at the root (Jimenez, n.d.).

Hydration: The Simple First Step to Flush Toxins

Water is the easiest way to help your kidneys and liver. After the holiday, many people are dehydrated without realizing it because of salty foods and drinks.

  • Drink 8-10 glasses of plain water daily, or about half your body weight in ounces (Healing Holidays, n.d.).
  • Start mornings with warm lemon water to wake up digestion and add vitamin C (Naples Center for Functional Medicine, n.d.).
  • Sip green tea or herbal teas like peppermint or dandelion – they support liver health with antioxidants (Brain Health DC, n.d.).
  • Eat hydrating foods such as cucumbers, oranges, or celery to boost fluid intake and nutrient intake (Patient First, n.d.).

Good hydration also helps prevent constipation and clears skin. At ChiroMed, the team reminds patients that proper water intake supports nerve function and overall balance (Jimenez, n.d.).

Nourish with Whole Foods: Fuel Your Body’s Clean-Up Crew

Real foods give your organs the vitamins and fiber they need to detox.

Focus on these after the holidays:

  • Dark leafy greens like kale and spinach – full of chlorophyll to help the liver (Baptist Health South Florida, n.d.).
  • Broccoli, cauliflower, and Brussels sprouts – they turn on liver enzymes that break down toxins (Lenny & Larry’s, n.d.).
  • Berries, apples, and citrus fruits – high in fiber to sweep waste from your gut (AustinMD Aesthetics & Wellness, n.d.).
  • Lean proteins like chicken, fish, eggs, or beans – they provide energy without overload (Naples Center for Functional Medicine, n.d.).
  • Garlic, turmeric, and ginger – natural anti-inflammatory helpers for digestion (Pure Luxe Medical, n.d.).

A sample day could include a green smoothie for breakfast, a big salad for lunch, and grilled fish with veggies for dinner. ChiroMed patients get custom meal ideas that fit busy El Paso lifestyles.

Cut Back on Alcohol and Processed Sugars: Give Your Liver a Break

Holiday cocktails and desserts spike blood sugar and tax the liver. Limiting them lets your body recover quickly.

  • Avoid sweets and refined carbs for a week or two to reset cravings (UPMC, 2015).
  • Skip alcohol – it dehydrates and slows detox (MassageLuxe, n.d.).
  • Stay away from packaged foods with hidden additives (Brain Health DC, n.d.).

Choose fruit for sweet cravings instead. This lowers inflammation fast. Dr. Jimenez notes that reducing these triggers helps with pain and energy issues common after holidays (Jimenez, n.d.).

Prioritize Quality Sleep: Repair Happens at Night

Sleep is when your body does heavy detox work, especially in the brain and liver.

  • Get 7-9 hours each night on a regular schedule (GoHealth Urgent Care, n.d.).
  • Wind down without screens, using dim lights or light reading.
  • Keep your bedroom cool, dark, and quiet.

Better sleep improves mood and immunity. At ChiroMed, chiropractic adjustments often help patients sleep more deeply by reducing nerve tension (Innovative Chiropractic Rehab & Massage, n.d.).

Gentle Movement: Boost Circulation and Lymph Flow

Light exercise helps your lymphatic system remove waste. It also makes you sweat gently.

Easy options to start:

  • Daily 20-30 minute walks around your El Paso neighborhood (Vogue, n.d.).
  • Yoga with twisting poses to massage internal organs (BodyKind, n.d.).
  • Simple stretching or light cycling to get blood flowing (Midwest Express Clinic, n.d.).

Movement supports liver function and reduces bloating. ChiroMed offers guided rehab exercises and adjustments to move safely and effectively (DC Labs, n.d.).

How ChiroMed – Integrated Medicine Holistic Healthcare Supports Your Detox

At ChiroMed in El Paso, TX, detox is part of holistic care. Integrative chiropractic adjustments improve nerve signals to detox organs like the liver and kidneys (Innovative Chiropractic Rehab & Massage, n.d.). This helps your body work at its best.

Nurse practitioners and health coaches provide nutrition plans, supplement advice when needed, and lifestyle tips. Dr. Alexander Jimenez combines his chiropractic and advanced nursing training to create personalized reset programs. He uses functional medicine testing to identify hidden issues related to holiday stress or foods (Jimenez, n.d.).

Many patients add lymphatic drainage techniques or infrared sauna sessions available at holistic centers to enhance results (ReLive Health, n.d.).

Extra Support Tips from ChiroMed Experts

  • Try dry brushing before showers to stimulate lymph flow.
  • Use Epsom salt baths to relax and help draw toxins out through the skin (Dr. Hyman, n.d.).
  • Practice deep breathing daily – it calms the nervous system and aids detox.

If you feel exhausted or have ongoing symptoms, visit ChiroMed for a full check-up.

Start Your Fresh Beginning at ChiroMed in El Paso

A natural post-holiday detox does not have to be hard. With hydration, whole foods, less sugar and alcohol, good sleep, and gentle movement, your body resets quickly. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, Dr. Alexander Jimenez and the team provide expert, caring support. Their holistic methods help thousands feel energized and balanced again. Make this year different – start your gentle reset today and build habits that last.

References

Naples Center for Functional Medicine. (n.d.). Four easy steps to detox after the holidays. https://naplescfm.com/articles/four-easy-steps-to-detox-after-the-holidays/

Brain Health DC. (n.d.). Effective post-holiday detox and rehabilitation strategies. https://www.brainhealthdc.com/post/post-holiday-recovery-detox-and-rehabilitation-strategies

UPMC. (2015). How to detox your body from extra holiday sugar. https://share.upmc.com/2015/01/detox-body-extra-holiday-sugar/

Vogue. (n.d.). 6 ways to detox your body after holiday festivities. https://www.vogue.com/article/how-to-detox-your-body

Healing Holidays. (n.d.). How to incorporate detoxing into your busy lifestyle. https://www.healingholidays.com/blog/how-to-incorporate-detoxing-into-your-busy-lifestyle

GoHealth Urgent Care. (n.d.). Post-holiday reset strategies to improve your health. https://www.gohealthuc.com/library/post-holiday-reset-strategies-to-improve-your-health

Patient First. (n.d.). 9 foods to naturally detox. https://www.patientfirst.com/blog/9-foods-to-naturally-detox

Lenny & Larry’s. (n.d.). 3 steps to recover & detox after the holidays. https://www.lennylarry.com/blogs/news/3-steps-to-recover-and-detox-after-the-holidays

Innovative Chiropractic Rehab & Massage. (n.d.). Post-holiday detox: Chiropractic care to start fresh. https://walkin-chiro.com/post-holiday-detox-chiropractic/

DC Labs. (n.d.). The role of chiropractic care in detoxification pathways. https://dclabs.com/blog/the-role-of-chiropractic-care-in-detoxification-pathways/

AustinMD Aesthetics & Wellness. (n.d.). How to detox after vacation: Dr. Kausik Roy’s guide. https://austinmdclinic.com/detox-after-vacation-dr-kausik-roy/

Baptist Health South Florida. (n.d.). Healthy ways to ‘detox’. https://baptisthealth.net/baptist-health-news/healthy-ways-to-detox

HealthCentral. (n.d.). Chronic guide to holiday detox. https://www.healthcentral.com/article/chronic-guide-to-post-holiday-detox

Midwest Express Clinic. (n.d.). Post-holiday detox: How to bounce back. https://midwestexpressclinic.com/post-holiday-detox/

Pure Luxe Medical. (n.d.). 5 safe & effective ways to detox your body naturally. https://www.pureluxemedical.com/blog/5-safe-effective-ways-to-detox-your-body-naturally

BodyKind. (n.d.). Work it out: Detoxification exercises. https://www.bodykind.com/blog/health-and-wellness/detox-and-cleanse/work-it-out-exercises-to-enhance-your-bodys-detoxification/

ReLive Health. (n.d.). Lymphatic drainage: The key to boosting your body’s natural detox. https://relivehealth.com/skin-care/lymphatic-drainage-the-key-to-boosting-your-bodys-natural-detox/

Dr. Hyman. (n.d.). Detox made safe and simple. https://drhyman.com/blogs/content/detox-made-safe-and-simple

Jimenez, A. (n.d.). Injury specialists. https://dralexjimenez.com/

Jimenez, A. (n.d.). Dr. Alexander Jimenez DC, APRN, FNP-BC, IFMCP, CFMP, ATN. https://www.linkedin.com/in/dralexjimenez/

Holiday Calm in Minutes: Sports and Integrated Relief
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Exercises, Physio, Sporting, Therapy , , , , , , , ,

Holiday Calm in Minutes: Sports and Integrated Relief

Holiday Calm in Minutes: Sports and Integrated Relief

Holiday Stress Relief: Quick Sports Moves and Integrated Care from ChiroMed in El Paso, TX

The holidays bring fun and cheer, but they can also add stress from busy schedules, travel, and family events. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we know how this tension can affect your body and mind. Simple exercises can help by releasing endorphins, which are brain chemicals that improve your mood and reduce pain. Any movement, such as a quick walk or stretch, can boost your fitness and lower your stress levels. It helps calm your heart rate and blood pressure, too. Exercise gives your mind a break, letting you feel more relaxed and sharp (“Exercise and stress,” n.d.). During the holidays, easy workouts fit right into your day and keep you feeling good.

At ChiroMed, we offer integrated care that combines chiropractic adjustments with other holistic services to ease stress. Our approach includes nurse practitioner care, naturopathy, rehabilitation, nutrition counseling, and acupuncture. These work together to reduce body tension and support your nervous system, helping you handle stress better. When paired with exercise, it keeps you balanced and flexible. This full-body approach assesses your overall health. Dr. Alexander Jimenez, DC, APRN, FNP-BC, our lead expert at ChiroMed, uses non-invasive treatments to help with pain and improve movement (“Injury Specialists,” n.d.). In this article from ChiroMed in El Paso, TX, we’ll share quick sports moves, festive activities, and how our services can help you have a stress-free holiday.

Benefits of Exercise for Holiday Stress

Exercise is a great way to beat stress. It releases endorphins that act like natural happy pills in your brain. This can make you less worried and more upbeat. Even brief workouts make a difference. Moving helps your heart, immune system, and other body parts function better. It reduces harmful stress hormones. With time, staying active builds your confidence and improves sleep, which is vital during the holidays (Mayo Clinic, n.d.).

Research shows holiday exercise can help you lose extra pounds and keep your spirits high. It boosts energy and can involve your family. A walk outside can reduce tiredness and add joy. Our team at ChiroMed suggests keeping it simple and enjoyable to avoid more stress (“Stressed During the Holidays,” 2022). No gym needed—use your body weight for many moves.

  • Endorphins kick in fast, often in minutes, to brighten your day.
  • Activity shifts your focus from problems, like a meditation on the go.
  • It betters your sleep, which stress can mess up.
  • Steady movement makes you more resilient to stress later.

These perks make exercise key to holiday peace. Let’s explore specific moves next.

Quick Sports-Focused Moves for Endorphins

Try easy sports-inspired moves to get those endorphins flowing with minimal time or equipment. Do them at home or in a park. Jumping rope is simple cardio, like running, but more playful. Jump for 10-15 minutes, even without a real rope. It gets your heart pumping and clears your thoughts (“Quick Workouts,” n.d.).

Dance breaks are fun too. Play songs and move for 20–30 minutes. It engages your whole body and can be social. Dance mixes beats and feelings to lower stress (“Stressed During the Holidays,” n.d.).

Pickup games such as basketball or tennis work well with others. They blend heart-pumping action with team spirit to ease holiday strain. Play in your backyard for a bit to release endorphins and connect (“Exercises and Techniques,” n.d.).

  • Jumping Rope: Jump in 1-minute spurts, rest, then go again. It is beneficial for both heart health and mood.
  • Dance Breaks: Pick lively music; swing arms and legs to let go of tension.
  • Pickup Basketball: Dribble and shoot; keep it light and fun.
  • Tennis Rally: Bounce a ball off a wall solo; it sharpens your attention.

Include mindful options like yoga or Tai Chi. Yoga poses with breathing promote calm. Tai Chi’s slow, flowing movements, known as moving meditation, aid balance and relaxation. It’s gentle for all (“Recreational Activities,” n.d.). These help refocus your mind from stress.

Sports-Specific Stress Relief Exercises

Use exercises from specific sports for targeted relief. They’re quick, build fitness, and spark endorphins. Shadowboxing is easy on joints. Punch into the air for 20 minutes to shake off stress (“A FightCamp Trainer’s,” n.d.).

High knees mimic running. Jog on the spot, knees up high, in 1-minute rounds. It revs your pulse and freshens your mind (“Maintaining Fitness,” n.d.).

For overall strength, do planks, squats without weights, and push-ups. Plank for 30 seconds to tighten your middle. Squats tone legs; aim for 12. Push-ups strengthen arms; kneel if it’s difficult (“Holiday Workout Plan,” n.d.).

Yoga sequences include stretching and mindfulness. Poses as downward dog, relax with deep breaths. Short walks or hikes increase stamina. A 30-minute fast walk cuts anxiety (“Sweat Away,” n.d.).

  • Shadowboxing: Jab and hook for 30 seconds; pause and repeat.
  • High Knees: Switch legs fast; pump arms for power.
  • Planks: Stay straight; breathe to unwind.
  • Bodyweight Squats: Drop low, rise strong; watch your posture.
  • Push-Ups: Begin with 10; add more each day.
  • Yoga Flows: Connect poses like warrior to tree for steadiness.
  • Quick Walks/Hikes: Pick a scenic route for bonus relaxation.

No gym required—these slot into your holiday rush.

Holiday-Themed Activities for Fun Stress Relief

Turn workouts festive to stay motivated. Add themes like games or “present pick-up” drills. Dance to holiday hits like Jingle Bells. Don silly hats for a family contest lasting 20 minutes. It sheds calories and spreads smiles (“3 Festive Holiday,” n.d.).

Take walks to view lights. Turn it into a hunt for decor. This spices up a basic stroll (“Holiday Workouts,” n.d.).

“Present pick-up” mimics the act of lifting gifts. Bend down and up, maybe with a band for resistance. It turns chores into fitness (“5 Holiday Exercises,” n.d.).

Try family games like active charades or courses with holiday stuff. Exercise keeps everyone active and laughing.

  • Holiday Dance-Off: Blast carols; vie for goofiest steps.
  • Festive Scavenger Hunt Walk: Spot reindeer or trees.
  • Present Pick-Up Squats: Bend and hoist; twist for abs.
  • Ornament Obstacle Course: Weave around “gifts” like cushions.
  • Caroling Cardio: March while singing on the spot.

These make the relief part of the celebration.

Integrated Chiropractic Care at ChiroMed for Holistic Relief

At ChiroMed in El Paso, TX, our integrated care complements exercise to help tackle stress. Chiropractic adjustments ease spine and muscle tightness. This boosts nervous system function, leading to stronger stress responses. We suggest stretches and moves to maintain flexibility (“Quick Chiropractic Tips,” n.d.).

Blended with workouts, it’s a complete plan. For instance, post-shadowboxing, get an adjustment to stay aligned. This stops pain from stress. Our care also aids sleep and clear thinking.

Dr. Alexander Jimenez, our multi-board-certified chiropractor and family nurse practitioner, sees that integrated methods balance the nervous system. He blends adjustments, acupuncture, and exercises like Tai Chi to reduce swelling and lower stress hormones. By focusing on non-drug approaches, he boosts mobility and mood (“Dr. Alexander Jimenez,” n.d.). At ChiroMed, we handle chronic pain, injuries, and stress with personalized plans.

Our services include naturopathy for natural healing, nutrition for wellness, and rehabilitation for recovery. Acupuncture relieves pain holistically. Visit us at 11860 Vista Del Sol, Suite 128, El Paso, TX 79936, or call (915) 850-0900 to book.

  • Adjustments fix spine shifts from stress.
  • Nervous boosts improve stress coping.
  • Stretches, like head turns, pair well with yoga.
  • Full plans cover diet and breaths for total calm (“Breathing exercises,” n.d.).

This combo keeps you steady and lively.

Making It Work for Everyone

Adapt exercises for all levels. Use bands for strength if needed. Seated versions, such as arm lifts, suit those with limitations. Start easy and consult pros (“Inclusive Adaptation,” n.d.).

  • For Newbies: 10-minute bits.
  • With Bands: Curls or presses for limbs.
  • Seated Choices: In-place marches for heart work.

Everyone can participate.

Conclusion

Don’t let holiday stress take over. Quick activities such as jumping rope, shadowboxing, and yoga release endorphins and help you recenter. Festive twists add enjoyment. At ChiroMed in El Paso, TX, our integrated chiropractic and holistic services cut tension and enhance stress handling. Together, they offer balance for joy. Try these and visit us for tailored help. Small actions count.

References

AFPA Fitness. (n.d.). 12 easy holiday workout plans.

Avec Apartments. (n.d.). Quick workouts for a fit holiday season.

Chiropractic Works Collinsville. (n.d.). Quick chiropractic tips for holiday stress.

Club Getaway. (n.d.). 7 ways to get in a vacation workout without going to the gym.

Dr. Alexander Jimenez. (n.d.). Dr. Alexander Jimenez, DC, APRN, FNP-BC, IFMCP, CFMP, ATN ♛ – Injury Medical Clinic PA | LinkedIn.

Echelon Fit. (n.d.). Maintaining fitness during the holidays: Simple home exercises for busy schedules.

FightCamp. (n.d.). A FightCamp trainer’s ultimate holiday workout guide.

Hydrow. (n.d.). Holiday workout plan: How to stay fit during the holidays.

Injury Specialists. (n.d.). Injury Specialists.

King Chiropractic. (n.d.). Exercises and techniques to reduce stress during the holidays.

Kitsap Physical Therapy. (n.d.). Sweat away your holiday stress with exercise.

Legion Athletics. (n.d.). Holiday workouts: How to stay in shape during the holidays.

Mayo Clinic. (n.d.). Exercise and stress: Get moving to manage stress.

Mayo Clinic. (n.d.). 12 tips to tame stress.

Mind Body Spine. (n.d.). Recreational activities to prevent back pain and reduce stress.

Momentum Medical. (n.d.). Inclusive adaptation exercises for different abilities.

Muscle MX. (n.d.). 5 quick holiday stress relief exercises that actually work.

NHS. (n.d.). Breathing exercises for stress.

NMC Health. (n.d.). 3 festive holiday fitness ideas to stay active and healthy.

The New York Times. (2022). Stressed during the holidays? There’s an exercise for that.

Performance Health Academy. (n.d.). 5 holiday exercises to keep you feeling merry and bright.

Triathlete. (n.d.). Stressed during the holidays? There’s a workout for that.

WCNC. (n.d.). Stretch away holiday stress: Simple moves for a happier season.

Xyla Services. (n.d.). 7 physical activities to reduce stress (and 7 to avoid!).

Fitness vs. Wellness: Integrated Medicine in El Paso
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Exercises, Physio, Sporting, Therapy , , , , , , , , , , ,

Fitness vs. Wellness: Integrated Medicine in El Paso

Fitness vs. Wellness: Integrated Medicine in El Paso
Trainer assisting client on a treadmill in a modern gym

How ChiroMed Helps You Achieve Both with Chiropractic Care and Exercise

Living in El Paso, you want to feel strong for work, family, and enjoying the Franklin Mountains. Many people mix up the words “fitness” and “wellness,” but they are not the same. Fitness is your body’s physical power—how much you can lift, how far you can walk, or how long you can play with your kids without getting exhausted. Wellness is bigger. It means feeling great in your body, mind, emotions, and relationships. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, the team knows that exercise is the bridge between fitness and wellness, and chiropractic care makes that bridge stronger and safer (Chambers, n.d.).

What is Fitness? Building a Stronger Body in El Paso

Fitness is about what your body can do:

  • Lift groceries or move furniture (strength)
  • Hike the trails at Hueco Tanks without stopping (endurance)
  • Bend down to tie your shoes easily (flexibility)
  • Keep steady on uneven ground (balance)

Good fitness lowers your chance of heart problems, diabetes, and back pain—common concerns for many El Paso residents who work on their feet or sit at a desk all day (Mayo Clinic, n.d.).

What is Wellness? Feeling Your Best Overall

Wellness is how positive your whole life feels. It includes:

  • Sleeping well at night
  • Staying calm in traffic on I-10
  • Having energy to enjoy family barbecues
  • Feeling happy and connected to friends

At ChiroMed in El Paso, wellness is the main goal. The doctors look at the whole person—not just where it hurts (American Council on Exercise, n.d.).

Exercise: The Link Between Fitness and Wellness

Exercise is the one habit that improves both fitness and wellness simultaneously. A 30-minute walk in the neighborhood builds leg strength (fitness) and clears your mind after a long day (wellness). Yoga at a local El Paso studio increases flexibility (fitness) and lowers stress (wellness) (HelpGuide.org, n.d.).

How ChiroMed – Integrated Medicine in El Paso Combines Chiropractic Care and Exercise for Better Results

At ChiroMed on the East Side of El Paso, the doctors use gentle spinal adjustments to remove nerve pressure and help your body move correctly. When your spine is aligned:

  • Exercises feel easier and more effective
  • You get stronger faster
  • You have less chance of getting hurt
  • Pain from old injuries or daily stress decreases

The ChiroMed team, led by experts like Dr. Alexander Jimenez, creates custom exercise plans for every patient. These plans include simple stretches, core exercises, and movements you can do at home or at nearby parks. Patients often say they finally feel the difference after combining adjustments with the prescribed exercises (Jimenez, n.d.; AdventHealth, n.d.).

Here are some ways ChiroMed patients in El Paso see changes:

  • Back or neck pain decreases, so daily walks are enjoyable again
  • Better posture from core exercises and adjustments
  • More energy for work and family
  • Faster recovery after weekend soccer games or yard work
  • Lower stress and better sleep

Real-Life Examples from ChiroMed Patients in El Paso

Many local teachers, construction workers, nurses, and parents visit ChiroMed because pain stops them from living fully. After a few weeks of adjustments plus easy home exercises, they report:

  • Walking the dog without sciatica pain
  • Playing with grandkids without throwing out their back
  • Sleeping through the night for the first time in years
  • Returning to hiking trails in the Franklin Mountains

This powerful combination of chiropractic care and exercise promotes long-term health rather than quick fixes (Tigard Chiropractic Auto Injury, n.d.).

Start Your Journey at ChiroMed – Integrated Medicine in El Paso, TX

Whether you want to get fit for a 5K, feel less pain at work, or enjoy life more, ChiroMed – Integrated Medicine Holistic Healthcare in El Paso can help. The team focuses on natural, drug-free care that safely builds both fitness and wellness.

Call ChiroMed today or stop by the clinic to see how chiropractic care, along with the right exercises, can change how you feel every day in El Paso.

References

AdventHealth. (n.d.). A Beginner’s Guide to Combining Exercise with Chiropractic Care for Maximum Benefits

American Council on Exercise. (n.d.). Wellness vs. Fitness

Chambers, K. (n.d.). Unveiling the Connection: Understanding the Difference Between Fitness vs Wellness

HelpGuide.org. (n.d.). Exercise & Fitness

Jimenez, A. (n.d.). Injury Specialists – Dr. Alex Jimenez

Mayo Clinic. (n.d.). 7 Great Reasons Why Exercise Matters

Tigard Chiropractic Auto Injury. (n.d.). Integrating Exercise with Chiropractic: A Synergistic Approach