Embrace Summer Wellness
July brings the height of summer activities, from beach volleyball to hiking trails, gardening to family barbecues. It's the perfect time to focus on maintaining your spinal health while enjoying all the season has to offer.
This month, we're sharing essential tips for summer posture, outdoor activity safety, and how to keep your spine healthy during the most active time of the year.
Featured: Summer Posture Challenges
Beat the Summer Slouch
Summer activities often involve prolonged periods in compromised positions - lounging by the pool, reading on the beach, or hunching over a campfire. These seemingly relaxing activities can actually create significant postural stress.
- • Use proper support when lounging (rolled towel behind lower back)
- • Change positions frequently - don't stay in one pose too long
- • Strengthen your core with simple exercises
- • Be mindful of "tech neck" from increased device use
- • Schedule regular movement breaks during long activities
Posture Check Points
Spine-Safe Summer Activities
🏊♀️ Swimming & Water Sports
Swimming is one of the best exercises for your spine, providing low-impact cardiovascular benefits while strengthening core muscles.
- • Focus on proper stroke technique
- • Avoid hyperextending your neck while swimming
- • Use kickboards to isolate leg muscles
- • Try water walking for gentle exercise
🌱 Gardening
Gardening can be therapeutic but also physically demanding. Protect your spine with proper body mechanics and frequent position changes.
- • Use long-handled tools to reduce bending
- • Kneel on a cushion instead of bending over
- • Lift with your legs, not your back
- • Take breaks every 20-30 minutes
🥾 Hiking & Walking
Hiking provides excellent exercise while connecting you with nature. Proper preparation and technique ensure a safe, enjoyable experience.
- • Wear supportive, well-fitted hiking boots
- • Use trekking poles for stability and support
- • Pack light - distribute weight evenly
- • Start with shorter trails and build endurance
🏖️ Beach Activities
Beach days are relaxing but can create postural challenges. Stay comfortable and spine-healthy with these simple adjustments.
- • Use a beach chair with back support
- • Place a rolled towel behind your lower back
- • Change positions frequently
- • Stay hydrated to maintain disc health
July Focus: Core Strengthening
A strong core is your spine's best friend. These muscles act as a natural corset, providing stability and support for your entire spine during daily activities and exercise.
Benefits of Core Strength:
- • Improved posture and spinal alignment
- • Reduced risk of back injury
- • Better balance and stability
- • Enhanced athletic performance
- • Decreased lower back pain
Simple Core Exercises
Plank Hold
Hold for 30-60 seconds, focus on straight line from head to heels
Dead Bug
Lie on back, extend opposite arm and leg, hold 5 seconds each side
Bird Dog
On hands and knees, extend opposite arm and leg, hold 5 seconds
Beat the Heat: Hydration & Safety
💧 Stay Hydrated
Proper hydration is crucial for spinal disc health and overall well-being, especially during hot summer months.
- • Drink water before you feel thirsty
- • Aim for pale yellow urine
- • Increase intake during exercise
- • Limit alcohol and caffeine
☀️ Sun Protection
Protecting your skin allows you to stay active longer and maintain your exercise routine throughout the summer.
- • Use SPF 30+ sunscreen
- • Reapply every 2 hours
- • Seek shade during peak hours (10am-4pm)
- • Wear protective clothing and hats
🌡️ Heat Safety
Recognize the signs of heat-related illness and take appropriate precautions during outdoor activities.
- • Exercise during cooler parts of the day
- • Take frequent breaks in shade
- • Watch for dizziness or nausea
- • Cool down gradually after exercise
Exercise of the Month: Outdoor Stretches
Take advantage of beautiful July weather with these outdoor stretches that can be done anywhere - at the park, beach, or in your backyard.
Standing Forward Fold
Stand with feet hip-width apart, slowly fold forward from hips. Let arms hang naturally. Hold 30 seconds to stretch hamstrings and lower back.
Standing Spinal Twist
Stand tall, place right hand on left shoulder, left hand on lower back. Gently twist to the left. Hold 15 seconds each side.
Calf Stretch
Step left foot back, keep heel down, lean forward into right leg. Feel stretch in left calf. Hold 30 seconds each leg.
July Location Updates
🎆 Independence Day Hours
All Novo Chiropractic locations will be closed on July 4th to allow our staff to celebrate with their families. We'll resume normal hours on July 5th.
Summer Wellness Packages:
- • Pre-vacation spine check-ups
- • Sports injury prevention consultations
- • Family wellness plans
- • Posture improvement programs
New This Month:
- • Outdoor exercise workshops
- • Ergonomic assessments for home offices
- • Teen athlete screening programs
- • Senior mobility classes
Ready for a Pain-Free Summer?
Don't let back pain keep you from enjoying all the activities July has to offer. Schedule your appointment today!