Summer Wellness Focus
August is the perfect time to maximize your summer activities while staying injury-free. Whether you're hitting the golf course, swimming laps, or enjoying family vacations, maintaining your spinal health is key to making the most of these beautiful summer days.
This month, we're focusing on sports injury prevention, travel wellness tips, and how to keep your family active and healthy throughout the remainder of summer.
Featured: Summer Sports Injury Prevention
Stay Active, Stay Safe
Summer sports and activities can be incredibly rewarding, but they also come with increased risk of injury. From weekend warriors to competitive athletes, proper preparation and recovery are essential for maintaining peak performance.
- • Always warm up before activities (10-15 minutes minimum)
- • Stay hydrated - drink water before, during, and after exercise
- • Listen to your body and rest when needed
- • Use proper equipment and technique
- • Schedule regular chiropractic check-ups
Common Summer Injuries
Travel Wellness Tips
✈️ Air Travel
Long flights can wreak havoc on your spine and circulation. Combat the effects of prolonged sitting with these simple strategies.
- • Get up and walk every hour
- • Use a lumbar support pillow
- • Perform ankle circles and calf raises
- • Stay hydrated and avoid excessive alcohol
🚗 Road Trips
Extended driving can cause significant back and neck strain. Make your road trip more comfortable with proper ergonomics and regular breaks.
- • Adjust seat and mirrors before starting
- • Stop every 2 hours to stretch
- • Use cruise control when possible
- • Keep knees slightly higher than hips
🏨 Hotel Stays
Hotel beds and pillows may not provide the support you're used to at home. Here's how to maintain spinal alignment while away.
- • Request extra pillows for support
- • Place a pillow between knees when side sleeping
- • Do gentle stretches before bed
- • Consider bringing your own pillow
🎒 Packing Smart
Heavy luggage and poor lifting technique can lead to injury before your vacation even begins. Pack smart and lift safely.
- • Use wheeled luggage when possible
- • Pack heavier items closer to your back
- • Lift with your legs, not your back
- • Consider multiple smaller bags vs. one large bag
August Hydration Challenge
Proper hydration is crucial for spinal disc health and overall well-being. Your spinal discs are approximately 80% water, making hydration essential for maintaining their shock-absorbing properties.
Daily Hydration Goals:
- • Men: 15.5 cups (3.7 liters) of fluids daily
- • Women: 11.5 cups (2.7 liters) of fluids daily
- • Increase intake during exercise and hot weather
- • Monitor urine color - aim for pale yellow
Hydration Tips
Exercise of the Month: Pool Exercises
Take advantage of summer weather with these low-impact pool exercises that are gentle on your joints while providing excellent strengthening and cardiovascular benefits.
Water Walking
Walk forward and backward in chest-deep water for 10-15 minutes. The water resistance provides excellent low-impact exercise.
Leg Swings
Hold the pool edge and swing each leg forward and back, then side to side. Perform 10 swings in each direction for hip mobility.
Arm Circles
Stand in shoulder-deep water and make large circles with your arms. The water resistance helps strengthen shoulders and upper back.
Location Spotlight: Summer Hours
📍 Extended Summer Hours
To accommodate your busy summer schedules, all five Novo Chiropractic locations are offering extended hours through Labor Day weekend.
New Summer Hours:
- • Monday - Thursday: 7:00 AM - 7:00 PM
- • Friday: 7:00 AM - 6:00 PM
- • Saturday: 8:00 AM - 2:00 PM (select locations)
Special Services:
- • Pre-vacation wellness checks
- • Sports injury assessments
- • Travel ergonomics consultations
- • Family wellness packages
Make the Most of Your Summer!
Don't let pain or discomfort keep you from enjoying these beautiful summer days. Schedule your appointment today!