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Tired OfFoggy Glasses?Look at LASIK to reduce or eliminateneeding glasses and contacts.Schedule your free consult and ask about promotional financing*.LASIK may not be suitable for all patients. Individual results may vary.Ask for a complete list of risks and benefits associated with LASIK.*Subject to credit approval. Minimum monthly payments required.esaeyecare.com l (563) 323-9999happyjoes.comHappy 2021!Any large single topping pizzaand small cheese stixjust $ 20 21Small one toppingcauliflower crust pizzajust $ 9 99(Available in a small size only.)16 January/February 2021 I QC Family Focus
Your Mid-Day Stretch Breakby Cherie Marriott, D.C., Faculty Clinician, Palmer Chiropractic Clinicsand Kendra Minick, Palmer Chiropractic Clinics InternWe often hear about theimportance of being active andmoving, and most of the time weassume that this movement takes alot of time. What if we told you that itonly takes five minutes in the middleof the day?It’s important to find timeto include cardio (walking, running,biking, etc.) and resistance training,but it’s just as important to includestretching. A mid-day stretch breakcan be very beneficial, especially ifyour job has you sitting most of theday or hunched over a computer ortablet.There are several benefits ofstretching, including reduced muscletension, improved circulation,stress management, better postureand improved overall functionalperformance of your body.Here are four simplestretches for your mid-day stretchbreak. All you need is a wall! Holdeach stretch for about 20-30 secondson each side. Remember to breathethrough each stretch, with the breathflowing in through the nose and outthrough the mouth. A stretch shouldfeel good! If it hurts, just back off thestretch a bit.Overhead Shoulder Reach:Stand with the side of your bodyagainst the wall. Raise your arm that’sagainst the wall and reach toward theceiling. You should feel the stretch inthe top part of your armpit and intoyour upper arm.Reach Back: Stand with oneside of your body against the wall.Reach your arm back as far as youcan. Your palm should be facing thewall. You should feel it in the front partof your chest and into the shoulder.Upside-Down Cactus:Stand with one side of your bodyagainst the wall. From there, slowlyraise your arm up behind your bodywhile making a 90-degree anglewith your elbow. Your palm shouldbe facing away from the wall. Youshould feel the stretch in the frontpart of your chest and into the side ofyour upper arm.Wall Prayer: Start on yourknees, facing the wall, about an arm’slength way from the wall. Put yourhands in a prayer position against thewall and above your head. Let yourupper body sink toward the groundwhile keeping your forearms andhands against the wall. You shouldfeel the stretch across your upperback and into each arm.Give your body five minutesof stretching in the middle of the day.It will be so grateful and pay youdividends the rest of the day.Cherie Marriott, D.C., is a 1986graduate of Palmer College of Chiropractic. She’sbeen a faculty clinician in the Palmer ChiropracticClinic since 1990 and earned her Diplomate inChiropractic Pediatrics in 1996.Palmer Chiropractic Clinics deliversmore than 75,000 patient visits in the Quad Citiesevery year. Learn more at http://www.palmer.edu/clinics/quad-cities/.Stay Healthy. Stay Active.Schedule yourappointment today!Davenport Clinic563-884-5801Moline Clinic309-764-4901www.PalmerClinics.com/QCQC Family Focus I January/February 2021 17
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