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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!).

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

Stay Safe This Christmas: Common Holiday Accidents

Stay Safe This Christmas: Common Holiday Accidents

Prevention and Recovery at ChiroMed in El Paso, TX

The Christmas season in El Paso, TX, brings joy, family gatherings, and festive decorations. But it also comes with risks, such as falls from ladders or burns from cooking. These accidents can ruin the holidays. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we help you understand these common issues and offer ways to prevent them. Our team, led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, provides integrative care that combines chiropractic adjustments, nurse practitioner services, and holistic wellness to support recovery and health.

Understanding Common Christmas Accidents in El Paso

In El Paso, holiday accidents rise due to busy days, cold weather, and home decorations. Many people visit emergency rooms for injuries like falls or fires (U.S. Consumer Product Safety Commission, as cited in Santa Rosa Orthopaedics, 2023). Falls, burns, and cuts are frequent. Here are some common ones:

  • Falls: These occur while hanging lights or on icy sidewalks. Around 160 decorating injuries happen daily, with many from ladder falls (Santa Rosa Orthopaedics, 2023).
  • Fires: Dry Christmas trees and old lights cause fires. About 155 tree fires occur each year, leading to damage and harm (National Fire Protection Association, as cited in DBLF, 2023).
  • Burns: Holiday cooking or hot ornaments lead to burns. Over 8,880 burn cases occur from decorations each year (William D. Shapiro Law, Inc., 2023).
  • Cuts: Wrapping presents or handling broken glass ornaments can cause cuts. About 6,000 people are treated for gift-opening injuries (Relias, 2023).
  • Strains and Sprains: Lifting heavy gifts or shoveling snow strains backs. Snow-related issues send 11,500 people to hospitals annually (Relias, 2023).
  • Alcohol-Related Incidents: Parties with drinks lead to slips or fights. One-third of holiday crashes involve alcohol (Relias, 2023).
  • Food Poisoning: Poor food handling affects millions. Holidays see more from bad storage (Relias, 2023).
  • Toy and Gift Injuries: Kids can choke on small toy parts, with over 251,700 toy injuries in one year (Relias, 2023).
  • Distracted or Drunk Driving: Crowded El Paso roads and parties spike crashes. December has high drunk driving rates (We Can Help Law, 2023).

These issues lead to over 80,000 UK hospital visits during Christmas, and similar trends are observed in the US, including in El Paso (St John Ambulance, 2023). Decoration injuries alone cause 18,400 emergency trips (We Can Help Law, 2023).

Causes of Holiday Injuries in Our Community

In El Paso, injuries often stem from rushed activities. Decorating causes falls and shocks from ladders and wires (D’Amore Law Group, 2023). Cooking can lead to burns and knife slips during big meals (Elite Learning, 2023). Overexertion from carrying boxes hurts backs (Pomona Valley Health Centers, 2024). Accidents like slips on ice or car wrecks rise with winter weather (TorkLaw, 2023).

  • Decorating Risks: Worn-out or damaged lighting can cause shocks or fires. Unstable ladders lead to falls (Jon Bramnick, 2023).
  • Cooking Hazards: Hot oils and sharp tools cause burns and cuts. Grease fires are common (We Can Help Law, 2023).
  • Overexertion Issues: Lifting without proper form strains muscles. Use your legs, not your back (Pomona Valley Health Centers, 2024).
  • Other Accidents: Driving while distracted or drunk is risky on El Paso streets. Icy paths cause slips and falls (Clark Fountain, 2023).

Studies show injuries increase after Thanksgiving, often from simple tasks (Journalist’s Resource, 2023).

Prevention Tips for Safe Holidays in El Paso

At ChiroMed in El Paso, TX, we stress prevention to keep your season merry. Check lights for damage (TorkLaw, 2023). Use sturdy ladders with help (UCLA Health, 2023). In the kitchen, wear mitts and turn handles inward (Elite Learning, 2023). For driving, arrange sober transport (William D. Shapiro Law, Inc., 2023).

Key tips include:

  • For Falls: Salt icy El Paso walkways. Secure cords to prevent trips (Victoria ER, 2023).
  • For Fires: Keep trees watered. Choose safe decorations (Jon Bramnick, 2023).
  • For Burns and Cuts: Cook carefully. Cut away from yourself (UCLA Health, 2023).
  • For Strains: Lift with knees. Get assistance for heavy items (Santa Rosa Orthopaedics, 2023).
  • For Alcohol and Driving: Drink moderately. Use ride shares (Haffner Lawyers, 2023).
  • For Food Safety: Monitor food dates. Refrigerate leftovers quickly (St John Ambulance, 2023).
  • For Toys: Select age-appropriate gifts. Supervise small parts (TorkLaw, 2023).

These steps reduce risks, letting you enjoy El Paso’s holiday spirit.

How ChiroMed’s Integrative Care Helps with Recovery

If an injury occurs, ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, offers natural healing. Our integrative approach pairs chiropractic with nurse practitioner care for complete wellness. Adjustments ease spinal and joint pain from falls or strains (Knecht Chiropractic, 2023). Massage, physiotherapy, and naturopathy address muscle problems. Our NPs provide nutrition advice and manage conditions.

Dr. Alexander Jimenez, DC, APRN, FNP-BC, at ChiroMed, observes that holistic methods treat root causes. Our clinic at 11860 Vista Del Sol, Suite 128, uses adjustments, therapy, and personalized nutrition to address issues such as back pain and holiday stress (Injury Specialists, 2023). He notes misalignments from lifting disrupt nerves, but adjustments restore function. For rich holiday meals, we offer dietary guidance to avoid digestive woes (Injury Specialists, 2023).

Our services bring:

  • Pain Relief: Adjustments reduce neck and back discomfort from overexertion (Fletcher Family Chiropractic, 2023).
  • Improved Mobility: Therapy aids recovery from slips or sprains (Orenda Chiropractic, 2023).
  • Immune Support: Holistic care boosts defenses against seasonal ills (Knecht Chiropractic, 2023).
  • Stress Reduction: We ease tension from busy holidays (Fletcher Family Chiropractic, 2023).
  • Nutrition Help: NPs guide diets to counter food poisoning or overeating (Injury Specialists, 2023).

Dr. Jimenez’s dual expertise allows us to blend chiropractic and medical care, reducing reliance on drugs and speeding healing (LinkedIn, 2023). At ChiroMed, our team provides rehabilitation and wellness plans tailored to El Paso residents.

Long-Term Wellness and Prevention at ChiroMed

ChiroMed’s care goes beyond recovery—it’s about ongoing health. Regular adjustments maintain alignment, preventing strains (Orenda Chiropractic, 2023). Our NPs screen for issues like poor immunity. Dr. Jimenez uses advanced tests for custom plans, including nutrition and exercise (LinkedIn, 2023).

In El Paso, this means better handling of holiday foods and less stress (Knecht Chiropractic, 2023). We help with alcohol recovery by balancing the body. Our integrative services, including naturopathy and rehab, build a strong base for year-round wellness.

Conclusion

Christmas accidents, such as falls, burns, and strains, are common in El Paso but can be prevented with caution. If they happen, ChiroMed – Integrated Medicine Holistic Healthcare offers holistic recovery. Led by Dr. Alexander Jimenez, our team addresses pain, promotes wellness, and prevents future problems. Visit us at 11860 Vista Del Sol, Suite 128, or call (915) 850-0900 for safe, healthy holidays.

References

Best Magnesium Supplements for Pain Relief
By Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP 0 Comments Advanced Practice Registered Nurses (APRN), Chiropractic Care, El Paso TX, Gut Health, Physio, Therapy , , , , , , , ,

Best Magnesium Supplements for Pain Relief

Best Magnesium Supplements for Pain Relief
A doctor of chiropractic and a nurse practitioner listen to the patient’s pain complaint, conduct a consultation, and perform a medical exam.

ChiroMed – Integrated Medicine in El Paso, TX

At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we take a whole-body approach to pain management. Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, our team combines chiropractic adjustments, functional medicine, nutrition counseling, and natural supplements to help patients find lasting relief. Magnesium is one of the most powerful natural tools we use for muscle aches, nerve pain, fatigue, and chronic conditions like fibromyalgia. Many people in El Paso lack enough magnesium, which can make pain and tension worse. This guide shares the best forms of magnesium we recommend at ChiroMed to support your healing journey.

Why Magnesium Is Key for Pain Relief at ChiroMed

Magnesium helps with over 300 body processes. It relaxes muscles, calms nerves, boosts energy, and fights inflammation. Low levels are common and can worsen pain from injuries, stress, or long-term issues (Healthline, 2023).

  • Relaxes muscles: Prevents cramps and spasms.
  • Supports nerves: Reduces overactive signals that cause pain.
  • Increases energy: Aids in making ATP to combat fatigue.
  • Lowers inflammation: Helps ease swelling and soreness.

Research shows magnesium can reduce acute and chronic pain, often working alongside other treatments (MedCentral, n.d.).

At ChiroMed in El Paso, Dr. Jimenez often checks magnesium levels as part of our integrated care plans, especially for patients with back pain, neck issues, or recovery from accidents.

Top Oral Magnesium Types Recommended at ChiroMed

Different forms absorb in unique ways and target specific pains.

Magnesium Malate: Great for Energy and Chronic Pain

Magnesium malate pairs magnesium with malic acid, which supports energy production. This is a top choice at our El Paso clinic for muscle aches, tiredness, and fibromyalgia.

  • Eases muscle pain and fatigue.
  • Boosts energy without stomach upset.
  • Ideal for ongoing pain conditions.

Dr. Alexander Jimenez notes that magnesium malate helps with mitochondrial function in fibromyalgia, reducing pain and improving daily energy (Jimenez, 2021; Sonoma Sports Chiropractic, n.d.).

Magnesium Glycinate: Perfect for Nerve Pain and Calm

Magnesium glycinate links to glycine, a calming amino acid. It’s gentle and highly absorbed, making it a favorite at ChiroMed for nerve pain and tension.

  • Promotes relaxation and better sleep.
  • Reduces inflammation and supports nerve health.
  • Low chance of digestive issues.

We often pair glycinate with chiropractic adjustments to relax muscles and speed recovery (North Myrtle Beach Chiropractic, n.d.; Trace Minerals, n.d.).

  • Excellent for sciatica, neuropathy, or stress-related pain.
  • Calms the body naturally.

Topical Magnesium: Quick Local Relief Used at Our Clinic

Topical options deliver magnesium straight through the skin, bypassing the gut.

Magnesium Chloride and Sulfate (Epsom Salts)

  • Chloride: In sprays or lotions for fast absorption into sore spots.
  • Sulfate: Epsom salts for soothing baths.

These are great for post-adjustment recovery or localized soreness. Many patients feel quick relief from muscle tension (Health.com, 2024; Healthline, 2023).

Dr. Jimenez has seen great results with topical magnesium chloride for chronic muscle and joint pain, including in fibromyalgia cases. It improves quality of life when applied regularly (Jimenez, 2024a).

  • Topical benefits:
    • No gut side effects.
    • Targets exact painful areas.
    • Complements baths or massage therapy at ChiroMed.

How We Use Magnesium in Integrated Care at ChiroMed El Paso

At ChiroMed – Integrated Medicine in El Paso, TX, magnesium supports our holistic treatments. It keeps muscles loose to improve range of motion, reduces swelling, and aids healing from injuries or chronic pain.

  • Glycinate to calm nerves and tension.
  • Malate for low energy and long-term issues.
  • Topical for direct soothing during rehab.

This natural approach fits perfectly with our chiropractic, nutrition, and functional medicine services (MN Spine and Sport, n.d.; Sonoma Sports Chiropractic, n.d.).

Dr. Alexander Jimenez, DC, APRN, FNP-BC, integrates magnesium into personalized plans. It supports nerve function and muscle relaxation, key for recovery in our El Paso patients (Jimenez, 2025).

Picking the Right Magnesium at ChiroMed

We tailor recommendations to your needs:

  • Muscle aches and fatigue (fibromyalgia): Magnesium malate for energy and pain.
  • Nerve pain and stress: Glycinate for calm.
  • Local muscle relief: Topical chloride or Epsom salts.

Glycinate and malate are best absorbed orally, while topical forms bypass digestion (Trace Minerals, n.d.; Health.com, 2024).

Always consult our team before starting. The adult supplement limit is about 350 mg of elemental magnesium daily.

Food Sources and Dosage Tips from ChiroMed

Start with foods: nuts, seeds, greens, and dark chocolate. Supplements bridge gaps.

  • Common dose: 200-400 mg per day.
  • Divide doses for better uptake.
  • Take with meals.

Safety and Side Effects

Most are safe, but too much can cause loose stools. Glycinate and malate are easiest on the stomach. Topical is gentle.

Expert Insights from Dr. Alexander Jimenez at ChiroMed

Dr. Jimenez treats pain with integrated methods at our El Paso clinic. He uses malate for energy support in fatigue cases and topically for direct relief. This complements adjustments and therapies for better outcomes (Jimenez, 2021; Jimenez, 2024a).

Pairing Magnesium with ChiroMed Habits

For top results:

  • Drink plenty of water.
  • Eat anti-inflammatory foods.
  • Add gentle exercise or stretches.

Magnesium enhances our chiropractic and rehab programs.

Discover Natural Pain Relief at ChiroMed in El Paso, TX

The right magnesium can change how you manage pain. At ChiroMed – Integrated Medicine Holistic Healthcare, we guide you to malate for energy, glycinate for nerves, and topical for spot relief. Visit us in El Paso to create your personalized plan with Dr. Alexander Jimenez and our team.

Contact ChiroMed today for holistic care that addresses root causes.

References

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

Health.com. (2024). Effective ways to use magnesium for muscle pain. https://www.health.com/magnesium-for-muscle-pain-11712547

Healthline. (2023). Types of magnesium and their benefits. https://www.healthline.com/nutrition/magnesium-types

Jimenez, A. (2021). Mitochondrial link to fibromyalgia. https://dralexjimenez.com/mitochondrial-link-fibromyalgia/

Jimenez, A. (2024a). Magnesium spray for muscle relaxation and pain relief. https://dralexjimenez.com/magnesium-spray-for-muscle-relaxation-and-pain-relief/amp/

Jimenez, A. (2025). Dr. Alexander Jimenez on chiropractic nutrition for injury recovery. https://dralexjimenez.com/dr-alexander-jimenez-on-chiropractic-nutrition-for-injury-recovery/

MedCentral. (n.d.). Patient with chronic pain is asking about magnesium: Should I recommend? https://www.medcentral.com/pain/alternative-therapies/patient-with-chronic-pain-is-asking-about-magnesium-should-i-recommend

MN Spine and Sport. (n.d.). Choosing the best magnesium supplement: A complete guide. https://mnspineandsport.com/choosing-the-best-magnesium-supplement-a-complete-guide-for-sleep-muscle-cramps-digestion-and-more/

North Myrtle Beach Chiropractic. (n.d.). Benefits of magnesium glycinate for chiropractic patients. https://nmbchiro.com/benefits-of-magnesium-glycinate-for-chiropractic-patients/

Sonoma Sports Chiropractic. (n.d.). Magnesium & chiropractic. https://sonomasportschiro.com/blog/magnesium-chiropractic

Trace Minerals. (n.d.). Magnesium and nerve pain: Choosing the right supplement. https://www.traceminerals.com/blogs/post/which-magnesium-is-best-for-nerve-pain

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

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

Best Exercises and Activities to Improve Posture

Best Exercises and Activities to Improve Posture

Improve Posture at ChiroMed in El Paso, TX

Good posture is about more than just standing tall—it’s key to feeling great and staying healthy. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we know how poor posture from desk jobs, screen time, or daily stress can lead to back pain, neck issues, and low energy. Our team helps people in El Paso resolve these problems with a mix of natural exercises, activities, and expert care. This article shares simple ways to strengthen your body, stretch tight spots, and use our integrative services for better alignment. Whether you’re dealing with slouching or want to prevent pain, our holistic approach at ChiroMed combines chiropractic adjustments, nurse practitioner guidance, and personalized plans to support your postural health.

Why Good Posture Is Important for El Paso Residents

In a busy city like El Paso, TX, many folks spend hours driving, working at computers, or on their feet. Poor posture can sneak up and cause muscle strain, joint problems, and even headaches. But good posture boosts your confidence, improves breathing, and helps with digestion. It reduces the risk of long-term issues such as spinal misalignment.

At ChiroMed, we see how local lifestyles— from hiking in the Franklin Mountains to office work—impact posture. Our integrated medicine focuses on the whole person, not just symptoms. Starting with simple activities can make a big difference, and our team is here to guide you.

Top Physical Activities for Better Posture Offered at ChiroMed

We recommend activities that build strength and awareness without overwhelming your schedule. These are great for El Paso locals looking for fun, effective ways to align better.

  • Yoga: Our yoga sessions at ChiroMed emphasize poses like Mountain Pose to help you stand straight and focused. It’s perfect for releasing tension from desert heat or long drives (Medical News Today, 2019).
  • Pilates: Focus on core control in our classes to support your spine. This low-impact activity is ideal for building the foundation of good posture (Illinois Back Institute, n.d.).
  • Tai Chi: Join our gentle flow classes to improve balance and relax muscles. It’s especially helpful for seniors in El Paso dealing with stiffness (Tooele Chiropractor, n.d.).
  • Swimming: We suggest local pools for this full-body workout that strengthens without joint stress. It’s a refreshing option in our warm climate (Harvard Health, n.d.).
  • Dancing: Try community dances or our movement workshops to enhance body awareness and core strength.

These activities fit into daily life and are part of our holistic programs at ChiroMed. Start with 20-30 minutes a few times a week for results.

Key Strengthening Exercises for Posture in Our El Paso Clinic

Strengthening your core, back, and shoulders is essential. At ChiroMed, we teach these exercises in sessions to ensure proper form.

  • Planks: Hold a forearm in a push-up position, keeping your body in a line. Aim for 20-60 seconds. This targets your core for spine support (Healthline, 2023; Planet Fitness, n.d.).
  • Bird-Dog: From hands and knees, extend one arm and the opposite leg. Hold briefly, then switch. It boosts back stability and balance (Woodlands Sports Medicine, n.d.; Primal Physical Therapy, n.d.).
  • Glute Bridges: Lie back, knees bent, and lift hips while squeezing glutes. This strengthens the lower back and hips, common weak spots in El Paso patients (Texas Spine and Sports Therapy, n.d.).
  • Side Planks: Balance on one forearm and foot side. It works the oblique muscles for better posture (Planet Fitness, n.d.).

We incorporate these into personalized plans at ChiroMed. Do them 3-4 times weekly, and our staff can adjust for your needs.

Effective Stretches to Boost Flexibility and Posture

Stretching combats tightness from sitting or standing all day. Our El Paso team shows how to do these safely.

  • Cat-Cow Pose: Alternate arching and dipping your back on all fours. This mobilizes the spine gently (Healthline, 2023; Woodlands Sports Medicine, n.d.).
  • Chest Opener: Clasp hands behind, and lift arms to open the chest. Hold this position for 30 seconds to combat forward slouching (Outside Online, n.d.).
  • Chin Tucks: Pull the chin back gently to align your neck. Great for text neck, common in our tech-savvy community (Barrington Ortho, n.d.).
  • Child’s Pose: Kneel and fold forward, arms out. It stretches the back and hips deeply (Fitness Education, n.d.).
  • Forward Fold: Bend at the hips and reach down. This releases hamstrings and the lower back (Barrington Ortho, n.d.).

Stretch daily at home or in our ChiroMed sessions to maintain flexibility.

Integrative Chiropractic Care at ChiroMed for Posture Improvement

At ChiroMed in El Paso, TX, our chiropractic care realigns the spine with safe adjustments. These fix subluxations that cause poor posture and pain.

We blend adjustments with exercises such as planks and bridges for lasting strength (Total Health Clinics, n.d.; Artisan Chiro Clinic, n.d.).

Our holistic approach includes mobility work to keep joints flexible, especially if you sit a lot (Total Health Clinics, n.d.).

Dr. Alexander Jimenez, DC, APRN, FNP-BC, leads our team with clinical observations showing how adjustments reduce pain and improve alignment. His integrative methods at ChiroMed help El Paso patients achieve natural posture fixes (Jimenez, n.d.).

Regular visits prevent issues, and we offer ergonomic advice for local jobs.

Nurse Practitioners’ Role in Holistic Posture Management at ChiroMed

Our nurse practitioners (NPs) at ChiroMed provide whole-body care. They assess posture problems, prescribe exercises, and offer ergonomic tips.

NPs coordinate with chiropractors for complete plans, including nutrition or stress relief that supports alignment (Get Lab Test, n.d.).

As an APRN and FNP-BC, Dr. Jimenez uses his NP expertise to manage care holistically, ensuring El Paso clients get tailored guidance (Jimenez, n.d.).

NPs help with ongoing monitoring, adjusting plans as you progress.

Combining Everything for Optimal Results at ChiroMed

At ChiroMed, we combine activities, exercises, and care for the best outcomes.

Begin with yoga or swimming, add strengthening like bird-dog, and stretch with cat-cow. Our team in El Paso customizes this.

Chiropractic adjustments align you, while NPs oversee holistic management.

Track improvements with our support—many clients report less pain and more energy in weeks.

Poor posture doesn’t have to hold you back. Visit ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, for expert help. Our integrated approach empowers you to achieve better health.

References

Alter Chiropractic. (n.d.). 7 ways to improve posture naturally. https://alterchiropractic.com/7-ways-to-improve-posture-naturally/

Alter Chiropractic. (n.d.). Enhance your posture with professional care. https://alterchiropractic.com/enhance-your-posture-with-professional-care/

Artisan Chiro Clinic. (n.d.). Improve your posture with chiropractic adjustments: The benefits and techniques. https://www.artisanchiroclinic.com/improve-your-posture-with-chiropractic-adjustments-the-benefits-and-techniques/

Advanced Spine and Posture. (n.d.). Poor posture and chiropractic adjustments. https://advancedspineandposture.com/blog/poor-posture-and-chiropractic-adjustments/

Barrington Ortho. (n.d.). Three simple exercises you can do at work to improve your posture. https://www.barringtonortho.com/blog/three-simple-exercises-you-can-do-at-work-to-improve-your-posture

Fitness Education. (n.d.). Exercises to improve posture. https://www.fitnesseducation.edu.au/blog/health/exercises-to-improve-posture/

Get Lab Test. (n.d.). Exercises for pinched nerve in neck relief. https://www.getlabtest.com/news/post/exercises-pinched-nerve-neck-relief

Harvard Health. (n.d.). In a slump? Fix your posture. https://www.health.harvard.edu/staying-healthy/in-a-slump-fix-your-posture

Harvard Health. (n.d.). Is it too late to save your posture?. https://www.health.harvard.edu/exercise-and-fitness/is-it-too-late-to-save-your-posture

Healthline. (2023). Posture exercises: 12 exercises to improve your posture. https://www.healthline.com/health/posture-exercises

Illinois Back Institute. (n.d.). 4 activities that can improve your posture. https://illinoisbackpain.com/activities-that-can-improve-your-posture/

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

LinkedIn. (n.d.). Sports activities that can help you improve your posture. https://www.linkedin.com/pulse/sports-activities-can-help-you-improve-your-posture-general-raizman

Medical News Today. (2019). Yoga poses for better posture. https://www.medicalnewstoday.com/articles/325883

Outside Online. (n.d.). Exercises for better posture. https://www.outsideonline.com/health/training-performance/exercises-for-better-posture/

Planet Fitness. (n.d.). 3 gym exercises to improve posture. https://www.planetfitness.com/blog/articles/3-gym-exercises-improve-posture

Primal Physical Therapy. (n.d.). Best physical therapy posture exercises. https://primalphysicaltherapy.com/best-physical-therapy-posture-exercises/

Stack Exchange. (n.d.). How to retain a proper posture when sitting/standing/walking. https://fitness.stackexchange.com/questions/22489/how-to-retain-a-proper-posture-when-sitting-standing-walking

Texas Spine and Sports Therapy. (n.d.). 5 muscle strengthening exercises to do at home for posture. https://texasspineandsportstherapy.com/5-muscle-strengthening-exercises-to-do-at-home-for-posture/

Thrive Cedar Falls. (n.d.). Quality chiropractic care & exercises. https://www.thrivecedarfalls.com/lowbackpain/quality-chiropractic-care-exercises

Tooele Chiropractor. (n.d.). 6 physical activities that complement your chiropractic treatments. https://tooelechiropractor.com/physical-activities-complement-chiropractic/

Total Health Clinics. (n.d.). Chiropractic approaches to improving posture. https://totalhealthclinics.com/chiropractic-approaches-to-improving-posture/

Woodlands Sports Medicine. (n.d.). 10 exercises to improve posture and relieve lower back pain. https://www.woodlandssportsmedicine.com/blog/10-exercises-to-improve-posture-and-relieve-lower-back-pain

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

Enhanced Recovery After Surgery for Spine Patients

Enhanced Recovery After Surgery for Spine Patients

Holistic Support at ChiroMed – Integrated Medicine in El Paso, TX

Spine surgery can provide significant pain relief and help people move better. At ChiroMed – Integrated Medicine in El Paso, TX, we help patients recover faster and stronger by incorporating principles from Enhanced Recovery After Surgery (ERAS) programs, also known as Enhanced Surgical Recovery (ESR). These programs use a team approach with steps before, during, and after surgery. They cut down on strong pain drugs like opioids, shorten hospital time, and lower the chance of going back to the hospital. Our clinic offers holistic care from chiropractors and nurse practitioners, plus new tools like virtual reality (VR), to enhance recovery.

Led by Dr. Alexander Jimenez, DC, APRN, FNP-BC, ChiroMed brings together chiropractic care, advanced nursing, nutrition, and more under one roof. We focus on treating the whole person to promote natural healing. ERAS ideas fit perfectly with our integrative approach for spine surgery patients in El Paso.

Core Components of ERAS for Spine Surgery

Effective ERAS programs have steps in three phases: before, during, and after surgery. These help the body heal with less stress.

Preoperative Phase: Getting Ready at ChiroMed

Good prep makes a big difference.

  • Patient Education and Counseling — We teach what to expect, including pain plans and activity goals. This lowers worry and helps patients stick to the plan (American Association of Nurse Anesthetists, n.d.).
  • Nutrition Optimization — Eating right before surgery builds strength. We check and address nutrition issues, such as adding special drinks (Elsarrag et al., 2022).
  • Multimodal Pain Planning — We plan non-opioid drugs early, like acetaminophen, to start gentle control (Wainwright et al., 2023).

At ChiroMed in El Paso, our nurse practitioners guide this prep for smoother results.

Intraoperative Phase: Gentle Surgery Techniques

During surgery, doctors use low-harm methods, careful fluids, and pain drugs without heavy opioids (Debono et al., 2023).

Postoperative Phase: Fast Return to Activity

This phase brings the most gains.

  • Early Mobilization → Walking soon after surgery builds strength and avoids problems (Wainwright et al., 2023).
  • Multimodal Pain Management → We mix non-opioid drugs to control pain with fewer side effects and much less opioid use (Dietz et al., 2023; HCA Healthcare, 2022).
  • Early Eating and Drinking → Normal food soon gives energy and helps the gut (American Association of Nurse Anesthetists, n.d.).

These steps lead to shorter hospital stays—often 1-3 days less—and up to 44% fewer opioids (HCA Healthcare, 2022).

Benefits of ERAS: Less Opioids, Shorter Stays, Fewer Readmissions

ERAS changes recovery for spine patients.

  • Reduced Opioid Use: Smart plans lower opioid needs by 30-50% or more without worse pain (Dietz et al., 2023).
  • Shorter Hospital Stays: Patients go home sooner thanks to better pain control and increased mobility (Wainwright et al., 2023).
  • Lower Readmission Rates: Fewer issues mean a lower chance of readmission (HCA Healthcare, 2022).

At ChiroMed, we help patients keep these benefits with follow-up care in El Paso.

Integrative Chiropractic Care at ChiroMed for ERAS Support

Chiropractic care is a key part of our holistic approach at ChiroMed – Integrated Medicine. Dr. Alexander Jimenez, with over 30 years of experience as a chiropractor and family nurse practitioner, leads our team in natural recovery methods (ChiroMed, n.d.).

We help spine surgery patients like this:

  • Prehabilitation — Before surgery, gentle adjustments improve posture and mobility to prepare the body.
  • Postoperative Care — After surgeon approval, we reduce scar tissue, ease tension, and restore movement (Active Health Center, n.d.; New York City Spine, n.d.).
  • Non-Opioid Pain Relief — Adjustments and soft-tissue work naturally reduce pain.

This aligns with ERAS by reducing drug use and speeding mobility.

Nurse Practitioners at ChiroMed: Coordinating Your Recovery

Nurse practitioners (NPs) are vital in ERAS. At ChiroMed, Dr. Jimenez and our NPs coordinate everything.

  • Education and Monitoring → We explain the plan and track progress.
  • Medication Management → Focus on non-opioids and safe adjustments.
  • Team Coordination → We connect surgeons, therapists, and chiropractors (American Association of Nurse Anesthetists, n.d.).

This ensures patients follow the path for the best outcomes.

Virtual Reality (VR) at ChiroMed for Strength and Recovery

ChiroMed in El Paso uses new technology like VR to make rehab fun and effective.

VR offers guided, game-like sessions.

  • Pain Reduction: Fun settings distract from pain.
  • Better Strength and Mobility: Guided exercises with feedback help build core and balance.
  • More Motivation: Patients stick to therapy longer for faster healing.

We blend VR with chiropractic care for holistic spine recovery.

Holistic ERAS Approach at ChiroMed in El Paso, TX

At ChiroMed – Integrated Medicine, we combine ERAS steps with our integrative services: multimodal pain control, early activity, chiropractic adjustments, NP coordination, nutrition, and VR. This leads to faster, safer healing with less opioids.

Patients in El Paso get personalized care that treats the whole body. Visit us to see how we support spine surgery recovery naturally.

Contact ChiroMed today at our El Paso location for a consultation.

References

Active Health Center. (n.d.). Rehabilitation after surgery: Integrating chiropractic care into recovery. https://activehealthcenter.com/rehabilitation-after-surgery-integrating-chiropractic-care-into-recovery/

American Association of Nurse Anesthetists. (n.d.). Enhanced recovery after surgery. https://www.aana.com/practice/clinical-practice/clinical-practice-resources/enhanced-recovery-after-surgery/

ChiroMed. (n.d.). ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX. https://chiromed.com/

Debono, B., et al. (2023). Enhanced recovery after surgery (ERAS) protocols for spine surgery – review of literature. Polish Annals of Medicine. https://pmc.ncbi.nlm.nih.gov/articles/PMC10156499/

Dietz, N., et al. (2023). Adoption of enhanced surgical recovery (ESR) protocol for lumbar fusion decreases in-hospital postoperative opioid consumption. Global Spine Journal. https://pmc.ncbi.nlm.nih.gov/articles/PMC10189339/

Elsarrag, M., et al. (2022). Enhanced recovery after surgery (ERAS) protocol in spine surgery. Journal of Orthopaedics and Traumatology. https://pmc.ncbi.nlm.nih.gov/articles/PMC9293758/

HCA Healthcare. (2022, December 13). HCA Healthcare’s innovative approach to surgical recovery promotes better outcomes, decreased opioid usage and faster recovery times for patients. https://hcahealthcaretoday.com/2022/12/13/hca-healthcares-innovative-approach-to-surgical-recovery-promotes-better-outcomes-decreased-opioid-usage-and-faster-recovery-times-for-patients/

New York City Spine. (n.d.). How a chiropractor can aid spinal fusion recovery. https://newyorkcityspine.com/how-a-chiropractor-can-aid-spinal-fusion-recovery/

Wainwright, T. W., et al. (2023). Enhanced recovery after surgery (ERAS) in spine surgery: A systematic review and meta-analysis. Spine. https://pmc.ncbi.nlm.nih.gov/articles/PMC12592135/

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

Self-Massage Tools at Home: Feel Better Between Visits

Self-Massage Tools at Home: Feel Better Between Visits

Introduction

Living in El Paso means busy days—work, family, desert heat, and long drives on I-10 can leave your back, neck, and shoulders tight and sore. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, our chiropractors adjust your spine to fix the root cause of pain. To make those adjustments last longer, we teach every patient simple self-massage tools you can use at home.

Tools like foam rollers, massage balls, percussion massage guns, and trigger point tools help you release muscle tension, improve blood flow, and stay loose until your next visit. Dr. Alexander Jimenez and the ChiroMed team always show you the right way to use them so you get safe, immediate relief. This guide explains each tool, how to use it, and why ChiroMed patients in El Paso love them.

What Makes ChiroMed Different in El Paso

ChiroMed – Integrated Medicine Holistic Healthcare combines chiropractic adjustments with nutrition, rehab exercises, and home self-care. Located right here in El Paso, TX, we treat the whole person—not just the pain. Tight muscles pull your spine out of place, so relaxing them at home helps your adjustments hold better.

  • What You Get at ChiroMed:
    • Gentle spinal adjustments
    • Custom home exercise plans
    • One-on-one training on self-massage tools
    • Tips for better sleep, diet, and stress relief

Dr. Alexander Jimenez, lead chiropractor at ChiroMed, sees hundreds of El Paso patients every month. He notices that people who use self-massage tools at home need fewer visits and feel less daily pain (Jimenez, n.d.a).

Why ChiroMed Recommends Self-Massage Tools

Between appointments, muscles can tighten again from sitting at a desk, lifting kids, or weekend yard work. Self-massage tools let you loosen those spots anytime—at home, at the office, or even in your car during an El Paso traffic jam.

Patients tell us they sleep better, move more easily, and have more energy when they use these tools just 5–10 minutes a day. The best part? They are easy to learn and affordable.

Always let your ChiroMed doctor check your technique first. We love showing you exactly where to roll or press so you get the most benefit without any risk (High Amplitude Health Chiropractic, n.d.).

Foam Rollers: The #1 Tool ChiroMed Patients Start With

A foam roller is a firm cylinder you roll over your body. It feels like a deep massage and works great on legs, hips, and mid-back.

At ChiroMed in El Paso, we keep foam rollers in every treatment room. Dr. Jimenez often hands patients a roller during their visit and teaches them moves for tight hips or IT bands—common complaints from walking Fort Bliss trails or standing all day at UTEP.

Easy Foam Roller Moves We Teach at ChiroMed

  • Lie on the roller and gently roll your mid-back (never the spine) for 30–60 seconds
  • Sit on the roller and roll your glutes to ease lower-back pain
  • Roll your thighs to loosen legs after driving across El Paso

Do this 3–4 times a week. It increases blood flow and keeps your spine in the perfect position we just adjusted (King Chiro Hand and Foot, n.d.).

Many ChiroMed patients buy a $20 roller at our front desk and start feeling better the same week.

Massage Balls: Perfect for Hard-to-Reach Spots

Massage balls are small and firm, like a lacrosse ball. They fit in your purse or gym bag and target tiny knots in your neck, shoulders, and feet.

El Paso teachers, nurses, and truck drivers love them because they quickly fix “text neck” and sore feet. During your ChiroMed visit, we place a ball under your upper back while you lie on the table so you feel instant relief.

Quick Ball Tricks from ChiroMed

  • Stand against a wall and roll the ball between your shoulder blades
  • Sit and roll the ball under each foot for 1 minute
  • Place it under your glutes while watching TV

Patients say these 2-minute routines cut headache frequency in half (Chiropractor San Mateo, n.d.).

Percussion Massage Guns: Fast Relief for Busy El Paso Schedules

Percussion massage guns vibrate quickly to relax deep muscles. They are handheld and take only 2–5 minutes—perfect for mornings before work or evenings after picking up kids from school.

At ChiroMed, we use professional-grade guns in the office, then recommend affordable home models. Dr. Jimenez loves them for patients with tight calves from hiking the Franklin Mountains or stiff shoulders from office work.

How ChiroMed Teaches You to Use a Massage Gun

  • Start on low speed and sweep over sore muscles
  • Hold the round head on a tight spot for 10–15 seconds
  • Use the fork head around your spine (never directly on bones)

Many patients notice less soreness the very next day (BarBend, n.d.).

Manual Trigger Point Tools: Reach Your Own Back Easily

Tools like the Thera Cane or Body Back Buddy have hooks and knobs that let you press hard-to-reach spots in your upper back and neck without help.

ChiroMed keeps these tools on hand for patients who live alone or travel for work. We spend a few minutes showing you exactly where to press so you leave the office ready to use it at home.

Favorite Moves We Teach in El Paso

  • Hook the tool over your shoulder to press between your shoulder blades
  • Use the knob on the back of your neck for tension headaches
  • Press your glutes while sitting to ease sciatica pain

These tools cost $25–$40 and last for years (Anterior Assist, n.d.).

Which Tool Should You Start With? Ask ChiroMed!

Every patient is different. That’s why your ChiroMed doctor creates a custom plan.

  • New to self-massage? Start with a foam roller and massage ball combo
  • Always on the go? Get a small massage gun
  • Hard-to-reach back pain? Try a trigger point tool
  • Desk job in El Paso? We usually recommend a ball for the neck and shoulders

During your next visit, tell us where you hurt most. We’ll pick the perfect tool, show you how to use it, and even let you try it in the office.

Real Stories from ChiroMed Patients in El Paso

“After my adjustment, Dr. Jimenez showed me how to use a massage ball on my shoulders. I do it every night while watching Netflix—my neck pain is finally gone!” – Maria R., East El Paso teacher.

“I drive a truck across the border every day. The foam roller Dr. Jimenez recommended saved my lower back. I keep it in my truck!” – Carlos M., Socorro.

Dr. Jimenez sees the same results in his clinic: patients who use self-massage tools at home feel 30–50% less pain and come in less often (Jimenez, n.d.b).

How to Get Started Today at ChiroMed in El Paso, TX

  1. Call ChiroMed at (915) 850-0900 or book online
  2. Come in for your adjustment and free self-massage tool training
  3. Take home your new tool (we sell them at the front desk at a low cost)
  4. Feel better between visits and enjoy El Paso life again!

Visit Us

ChiroMed – Integrated Medicine Holistic Healthcare Address: 11860 Vista Del Sol Dr, Suite 128, El Paso, TX 79936 Phone: (915) 850-0900 Website: https://dralexjimenez.com

We’re open Monday–Friday with evening and Saturday hours for busy El Paso families.

References

Anterior Assist. (n.d.). 10 essential chiropractor tools for a healthy back: Your guide to spinal wellness. https://anteriorassist.com/blogs/news/10-essential-chiropractor-tools-for-a-healthy-back

BarBend. (n.d.). Massage gun vs. foam roller — Which is better for strength athletes? https://barbend.com/massage-gun-vs-foam-roller/

Chiropractor San Mateo. (n.d.). All the best tools to use for self-massage. https://chiropractorsanmateo.com/all-the-best-tools-to-use-for-self-massage/

High Amplitude Health Chiropractic. (n.d.). All the best tools to use for self-massage. https://chiropractorsanmateo.com/all-the-best-tools-to-use-for-self-massage/

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. https://www.linkedin.com/in/dralexjimenez/

King Chiro Hand and Foot. (n.d.). Unexpected benefits of the foam roller. https://www.kingchirohandandfoot.com/unexpected-benefits-of-the-foam-roller/

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

Telemedicine for Personalized Nutritional Guidance

Telemedicine for Personalized Nutritional Guidance

Unlocking Wellness at ChiroMed in El Paso, TX

Living in El Paso means busy days, long commutes across town, and sometimes tough weather that keeps you from driving to appointments. At ChiroMed – Integrated Medicine Holistic Healthcare in El Paso, TX, we make it easy to get expert nutritional guidance without leaving your house. Using secure video visits and simple at-home testing, our team of chiropractors, nurse practitioners, and functional medicine providers helps you eat better, feel stronger, and heal faster—all from your phone or computer.

ChiroMed combines chiropractic care, functional medicine, and personalized nutrition into one seamless plan. Whether you’re dealing with back pain, autoimmune issues, or sports injuries, or want more energy, our telemedicine program brings El Paso’s top integrative care right to you.

Why El Paso Families Choose ChiroMed for Telemedicine Nutrition

We know our community. From Fort Bliss soldiers and veterans to teachers in the EPISD and families in the Upper Valley, everyone is juggling a lot. Driving across the city for multiple appointments isn’t always possible. That’s why ChiroMed offers full nutritional guidance through telehealth—so you can work on your health during lunch breaks, after the kids are in bed, or on weekends.

  • No more I-10 traffic – Skip the drive from the Westside or Northeast.
  • Same-day and evening appointments – We work around El Paso work and school schedules.
  • Bilingual care – English and Spanish sessions for the whole family.
  • Tricare & VA-friendly – Special programs for military families and veterans.

How ChiroMed Delivers Personalized Nutrition Plans Through Telemedicine

Every new patient starts with a relaxed video visit. You’ll meet one of our providers (many of whom are trained under Dr. Alexander Jimenez’s integrative model) who will listen to your story, review your health history, and explain exactly which tests you need.

From there, we mail easy at-home lab kits straight to your El Paso home. A few drops of blood or a quick stool sample can show hidden inflammation, hormone imbalances, food sensitivities, or nutrient gaps that regular doctors often miss.

Within days, we will go over your results together on a follow-up video call and build a plan that fits YOUR life—no generic diet sheets.

Here’s what a typical ChiroMed telemedicine nutrition plan includes:

  • Custom anti-inflammatory meal plans using foods you already buy at Sprouts, Vista Markets, or Walmart on the Eastside.
  • Simple grocery lists with Lower Valley and far Eastside store tips.
  • Delicious border-friendly recipes (yes, we keep the flavor—just smarter versions!).
  • Targeted supplements only when labs show you truly need them.
  • Medically tailored meal delivery options if cooking is hard right now.
  • Secure app to track your food, energy, sleep, and pain levels.

Real Results Our El Paso Patients See with Telemedicine Nutrition

Patients all over El Paso are getting life-changing results:

  • A Fort Bliss soldier healed a 3-year shoulder injury in 10 weeks by combining chiropractic adjustments with an omega-3 and collagen-rich diet.
  • A Socorro ISD teacher finally controlled her Hashimoto’s flares after we found gluten and dairy sensitivities through at-home testing.
  • A retired veteran from the Northeast lowered his A1C from 9.2 to 6.1 in four months without extra medications—just food changes and lifestyle coaching.
  • A young mom in Horizon City lost 35 pounds and stopped migraine headaches by fixing hidden B-vitamin and magnesium deficiencies.

These aren’t rare cases—they’re normal outcomes at ChiroMed because we treat the root cause, not just the symptoms.

What Makes ChiroMed’s Telemedicine Program Different in El Paso

  • True integrative team – Chiropractors, nurse practitioners, and functional nutrition coaches all talk together about YOUR case.
  • In-person + virtual hybrid – Start online, then come in for adjustments or advanced therapies when you’re ready.
  • At-home testing lab partnerships – No driving to LabCorp or Quest unless you want to.
  • Local focus – We understand desert heat, high altitude, and border diet habits that affect your health.
  • Insurance + affordable cash plans – Most major plans accepted, plus military and senior discounts.

Start Your Telemedicine Nutrition Journey with ChiroMed Today

Getting started is simple:

  1. Visit chiromedelpaso.com or call (915) 850-0900 to book your free 15-minute discovery video call.
  2. Meet your provider from the comfort of home.
  3. Get your custom lab kit mailed the same week.
  4. Begin seeing more energy, less pain, and better numbers—fast.

Don’t let distance, traffic, or a packed schedule stop you from feeling your best. ChiroMed – Integrated Medicine Holistic Healthcare brings world-class functional nutrition and chiropractic care to every corner of El Paso through telemedicine.

References

Advanced Integrated Health. (n.d.). Virtual functional medicine. https://www.advancedintegratedhealth.com/virtual-functional-medicine/

Being Functional. (n.d.). Functional medicine and telehealth: The benefits of virtual care. https://beingfunctional.com/functional-medicine-and-telehealth-the-benefits-of-virtual-care/

Grove Chiropractic. (2023). Integrating chiropractic care with nutrition for optimal wellness. https://grovechiropractic.com/blog/integrating-chiropractic-care-with-nutrition-for-optimal-wellness

Jimenez, A. (n.d.). Home. Dr. Alex Jimenez. https://dralexjimenez.com/

Nilsson, K., et al. (2020). Engaging hospitalized patients in their nutrition care using technology: Development of the NUTRI-TEC intervention. BMC Health Services Research, 20(1), Article 5017. https://doi.org/10.1186/s12913-020-5017-x

The Well House Chiropractic. (2023a). Functional nutrition 101: Heal from the inside out. https://thewell-housechiro.com/blog/functional-nutrition-healing-inside-out/

U.S. Department of Health and Human Services. (2023a). Getting started: Understanding telehealth for nutrition care. https://telehealth.hhs.gov/providers/best-practice-guides/telehealth-nutrition-care-and-services/getting-started-telenutrition

U.S. Department of Health and Human Services. (2023b). Preparing patients to receive nutrition care using telehealth. https://telehealth.hhs.gov/providers/best-practice-guides/telehealth-nutrition-care-and-services/preparing-patients-telenutrition