Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

Progressive Muscle Relaxation: A Simple Technique for Stress and Pain Relief

In today’s fast-paced world, stress and tension can take a serious toll on both our mental and physical health. Whether you’re dealing with chronic pain, anxiety, or just everyday stress, Progressive Muscle Relaxation (PMR) is a simple yet powerful technique that can help you find relief.

PMR involves systematically tensing and relaxing different muscle groups in the body, helping you become more aware of physical tension and teaching your body how to release it.

Benefits of Progressive Muscle Relaxation

· Reduces stress and anxiety – By focusing on physical relaxation, PMR can help calm the mind and lower stress hormones.

· Relieves muscle tension and pain – Regular practice can help ease tension-related pain, including back pain, neck pain, and tension headaches.

· Improves sleep quality – PMR can help those struggling with insomnia or restlessness by promoting relaxation before bedtime.

· Enhances body awareness – It helps individuals recognize areas of chronic tension and work toward long-term relief.

How to Perform Progressive Muscle Relaxation

To get started, find a quiet space where you won’t be disturbed. Sit or lie down in a comfortable position. Take a few deep breaths to settle in, and then follow these steps:

1. Start with Your Feet

· Inhale deeply and tense the muscles in your feet by curling your toes. Hold for about 5-10 seconds.

· Exhale slowly as you release the tension and notice the relaxation spreading.

2. Move to Your Calves

· Tighten your calf muscles by pointing your toes upward. Hold for 5-10 seconds, then release.

3. Engage Your Thighs

· Squeeze your thigh muscles and hold. Feel the tension, then let it go as you exhale.

4. Tense Your Abdomen

· Tighten your stomach muscles as if preparing for a light punch. Hold, then release.

5. Relax Your Chest and Back

· Take a deep breath and contract the muscles in your chest. Hold, then release.

· Slightly arch your back to tense those muscles, then let go.

6. Squeeze Your Hands and Arms

· Make a tight fist and tense your forearms and biceps. Hold, then release.

7. Relax Your Shoulders and Neck

· Shrug your shoulders up toward your ears. Hold, then exhale as you drop them back down.

8. Finish with Your Face

· Clench your jaw and scrunch your face for a few seconds. Then, slowly relax your facial muscles.

9. Take a Few Deep Breaths

After completing the sequence, take a moment to enjoy the feeling of relaxation throughout your body. Breathe deeply and slowly for a few more moments before resuming your day.

Tips for Best Results

· Practice PMR daily, especially before bedtime or during high-stress moments.

· Focus on the contrast between tension and relaxation to increase awareness.

· Pair PMR with deep breathing for enhanced relaxation.

Progressive Muscle Relaxation is a simple yet effective way to relieve stress and pain. Whether you’re dealing with chronic discomfort or just need a way to unwind after a long day, this practice can help you feel more at ease in your body.

Progressive muscle relaxation is just one mind-body tool that I use to help with stress. I will be sharing other practices so that you can build your stress relief toolbox!

Please let us know if you have any questions!

Take care,

Dr. Gina

Acupuncture and Stress

Stress and Acupuncture: A Path to Balance and Well-Being

The Impacts of Stress on the Body

Stress doesn't just affect your mind—it also takes a toll on your physical health. Chronic stress can lead to a variety of symptoms, including:

• Headaches and migraines

• Digestive issues like bloating, constipation, or diarrhea

• Muscle tension and pain, especially in the neck, shoulders, and lower back

• Sleep disturbances such as insomnia or poor-quality sleep

• Weakened immune function, leading to frequent illness

• Increased anxiety and irritability

• Elevated blood pressure and heart rate

These symptoms are often the result of the body’s "fight or flight" response, where stress hormones like cortisol and adrenaline are released into the bloodstream. While this response is useful in the short term, chronic activation can lead to long-term health issues.

How Acupuncture Helps with Stress Relief

When it comes to managing stress, acupuncture works by stimulating certain points that help calm the nervous system and help the body to self regulate and move it into the parasympathetic “rest and digest” state. Several acupuncture points are particularly effective for stress relief:

• HT7: Located on the wrist, this point is often referred to as the "Spirit Gate" and is known for calming the mind and alleviating anxiety.

• Yintang: Found between the eyebrows, this point helps reduce tension in the head and can promote relaxation.

• PC6 : Situated on the inner forearm, this point is commonly used for emotional stress and anxiety. It helps relieve nausea and promotes a sense of calm.

• LV3: This point is great for reducing anger, irritability, and emotional stress by helping to balance liver Qi.

Through acupuncture, these points help activate the body's natural ability to relax, lower cortisol levels, and restore a sense of calm and equilibrium.

The Hormonal Effects of Stress and Acupuncture

Stress has a direct impact on your hormone levels, especially cortisol, the body’s primary stress hormone. When cortisol levels remain elevated over time, it can lead to hormonal imbalances, affecting everything from sleep patterns to metabolism. Acupuncture helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls the release of cortisol, and can thus help restore hormonal balance. 

Balance Maintenance Tips for Stress Management

In addition to acupuncture, there are several lifestyle changes you can make to maintain balance and manage stress effectively:

1. Regular Exercise: Physical activity helps release tension and regulate stress hormones.

2. Mindfulness and Meditation: Practicing mindfulness or meditation can help reduce the mental clutter that contributes to stress.

3. Adequate Sleep: Prioritize good sleep hygiene, aiming for 7-9 hours of quality rest each night.

4. Healthy Diet: Eating a balanced diet rich in whole foods can help support your body’s ability to manage stress.

5. Social Support: Connecting with loved ones can provide emotional support, reducing feelings of isolation and stress.

Scientific Support for Acupuncture and Stress Relief

Research continues to highlight the effectiveness of acupuncture for managing stress and promoting emotional well-being. A review by Bazzan et al. (2015) published in Expert Review of Neurotherapeutics examined the role of complementary and alternative medicine (CAM) in treating mood and anxiety disorders. The authors found that acupuncture, among other CAM therapies, can aid in managing stress, anxiety, and mood imbalances by targeting the body’s nervous system.

If you are noticing increased stress and what some additional support we are here to help! Please reach out our office with any questions or for more information. 

Acupuncture and Joint Health

Acupuncture for Joint Health

Acupuncture can be beneficial and effective in alleviating joint pain, reducing inflammation, and

help restoring movement in those with various kinds of arthritis and other joint-related

conditions.

Arthritis Types and How Acupuncture Helps

Arthritis is a broad term for conditions that affect the joints, and there are several types that

acupuncture can effectively treat, including:

• Osteoarthritis (OA): The most common form of arthritis, OA occurs when the cartilage

that cushions the joints deteriorates over time, causing pain and stiffness. Acupuncture

helps stimulate blood flow to the affected areas and encourages healing.

• Rheumatoid Arthritis (RA): An autoimmune disorder, RA causes chronic inflammation

in the joints, leading to pain and deformities. Acupuncture can help reduce inflammation

and support the immune system.

• Gout: This form of arthritis occurs when uric acid crystals build up in the joints, typically

causing intense pain in the big toe. Acupuncture helps improve circulation, reduce pain,

and promote detoxification.

• Psoriatic Arthritis: Linked to psoriasis, this condition causes both skin and joint

inflammation. Acupuncture can help reduce both symptoms of skin irritation and joint

pain by balancing the body's internal energy.

Pain Management: Targeting Joint Pain with Acupuncture

One of the most well-known benefits of acupuncture is its ability to alleviate pain. By inserting

very thin needles at specific points, acupuncture stimulates the release of endorphins and other

natural pain-relieving chemicals. This can lead to a significant reduction in joint pain caused by

arthritis.

Acupuncture also helps regulate the body’s nervous system, reducing the perception of pain and

promoting a sense of relaxation.

Inflammation Reduction

Chronic inflammation is a hallmark of many types of arthritis, and acupuncture can be effective

in reducing this inflammation. In Traditional Chinese Medicine (TCM), acupuncture points are

selected based on their ability to balance the body's energy (Qi) and stimulate blood circulation

to areas of inflammation.

Acupuncture encourages the release of anti-inflammatory messengers, which help reduce

swelling and promote the healing of inflamed joints. This process not only relieves discomfort

but also potentially helps lessen long-term joint damage caused by prolonged inflammation.

Movement Restoration: Enhancing Joint Mobility

For individuals with arthritis, limited movement can significantly impact their quality of life.

Acupuncture can help restore flexibility and range of motion by promoting the flow of Qi and

increasing blood circulation to stiff, painful joints.

By relaxing tight muscles, reducing swelling, and improving circulation, acupuncture facilitates

smoother movement and reduces stiffness. People may notice improved mobility after a few

sessions, making acupuncture a valuable treatment for joint health and overall function.

Overall acupuncture can be helpful for pain management, inflammation/stress reduction, and

movement restoration.

Contact us today to learn more about acupuncture and how it may be able to help you. We are

here to help!

Answering Frequently Asked Questions: Dry Needling

Answering Frequently Asked Questions: Dry Needling

What Is Dry Needling?

Dry needling is a therapeutic technique performed by trained healthcare professionals, such as physical therapists and chiropractors. It involves inserting thin, sterile needles into trigger points (knots in the muscle) or areas of tension to reduce pain, improve range of motion, and promote healing. The term "dry" refers to the fact that the needles don’t inject any substances—unlike hypodermic needles used in medicine.

What Does Dry Needling Do?

The primary goal of dry needling is to alleviate pain and restore function. By targeting trigger points, the needles help release tight muscle bands, decrease inflammation, and improve blood flow. This process promotes the body's natural healing mechanisms, leading to improved mobility and reduced discomfort.

Additionally, dry needling can stimulate the nervous system, interrupting pain signals to the brain and encouraging relaxation in overly tight muscles.

What Conditions Can Dry Needling Help With?

Dry needling is versatile and can address a wide range of conditions, including:

• Chronic pain (e.g., back pain, neck pain)

• Muscle tension and tightness

• Sports injuries (e.g., strains, sprains)

• Tendinitis (e.g., tennis elbow, Achilles tendinitis)

• Headaches and migraines

• Extremity pain (e.g., hip, knee, shoulder pain)

• Sciatica

• Plantar fasciitis

Does Dry Needling Hurt?

Most people report minimal discomfort during a dry needling session. You might feel a slight prick as the needle is inserted, followed by a twitch or mild ache when the needle reaches the trigger point. These sensations are typically brief and are often followed by a sense of relief or relaxation.

The level of discomfort varies from person to person, but your provider will work to ensure your comfort throughout the procedure.

What Is the Difference Between Dry Needling and Acupuncture?

While both dry needling and acupuncture use thin needles, the two practices differ in their purpose, philosophy, and application:

• Dry Needling: Rooted in modern Western medicine, it focuses on treating specific musculoskeletal issues by targeting trigger points and areas of tension.

• Acupuncture: Based on traditional Chinese medicine, it aims to balance the body’s energy (or “qi”) by stimulating specific points along meridians to promote overall health and well-being.

Although the techniques look similar, their goals and underlying principles are distinct.

Is Dry Needling Safe?

Yes, dry needling is considered safe when performed by a trained and licensed professional. The needles are sterile, single-use, and disposed of after each session to eliminate the risk of infection.

Mild side effects, such as soreness, bruising, or fatigue, are possible but typically resolve within a day or two. Your provider will review your medical history to ensure dry needling is appropriate for you and discuss any potential risks.

Please let us know if you have any additional questions!

Take care,

Dr. Gina

Sleeping Tips for Low Back Pain

Sometimes we can notice our back discomfort getting worse at night. This can be for a variety of reasons:

Nerve Compression: Throughout the day you are doing are doing various things and after awhile this can put pressure on the nerves.

Stress and Tension: Our muscles can hold stress and tension we experience throughout the day. When we go to lay down, we can feel this build up. Our muscles can also be affected by our posture, and we can notice it more when we are resting at night.

Here are some sleeping positions that may help decrease your low back pain:

1. On Your Back

On your back with support under your knees can help create the natural curve of the spine. This allows for more even weight distribution that can take pressure off potentially irritated areas.

Place a small pillow or rolled up towel under your knees for more support.

2. Side Sleeping

Sleeping on your side with a pillow in between your knees and/ or ankles can help keep your spine in a more neutral position. This can also help create a more even weight distribution.

3. Sleep in a Reclined Position

For some people this position can create more comfort than lying flat. It can help reduce tension in the low back. Lay on your back on an adjustable bed or prop yourself up with pillows to find a comfortable incline. You can also add a pillow under your knees for additional support.

4. Avoid Stomach Sleeping

If you have low back pain, it is likely that it will be helpful to avoid sleeping on your stomach. This position can create extra stress on your back and neck. It can be tricky to change your sleep position, try using a pillow to help yourself from rolling onto your stomach.

Pillows and Mattresses

It can be hard to find the right pillow and mattresses for best sleeping. It can be a bit pricey too. However, it is worth the investment to get the right pillow and mattress as so much of our time is spent sleeping, and quality sleep is important for our overall well-being.

When picking a pillow, think about ones that will help you keep your head in line with your spine. You do not want one that is too thick or too thin. Some pillows have premade contours, that could be a helpful option for people with neck and upper back pain, as it can help your spine rest in its more natural position.

Also think about getting a pillow that matches how you sleep. Back sleepers may benefit from a medium loft pillow that supports the natural curvature of their neck. Side sleepers may need a higher loft pillow to fill the space between the shoulder and head. And for those stomach sleepers a thinner and soft pillow may help to lessen the strain on the neck.

When thinking about a mattress, what feels the most comfortable to you is important. When deciding mattresses you will want one that helps keep the natural and neutral position of your spine. When testing them out pay attention to the one that keeps your spine straight from the neck to the tailbone when lying on your side. And when you are on your back you should have a natural S-shaped curve without sinking in too much.

Please let us know if you have any questions or if you are need of chiropractic care. We are here to help!

Take Care!

Dr. Alex

Title: Nurturing Your Heart: A Guide to Heart Health for Heart Month

February, the month of love, is also designated as Heart Month, a perfect time to reflect on and prioritize the health of our most vital organ—the heart. In this post, we’ll delve into practical tips and insights to help you nurture your heart, emphasizing the importance of adopting a heart-healthy lifestyle.

Understanding Heart Health:

The heart works relentlessly to pump blood and oxygen throughout the body, sustaining life. However, factors such as poor diet, sedentary lifestyles, and stress can contribute to cardiovascular diseases. Heart Month serves as a reminder to prioritize heart health and adopt habits that promote a strong and resilient cardiovascular system.

Nutrition: Fuel for a Healthy Heart:

A heart-healthy diet is a cornerstone of cardiovascular well-being. Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals. Opt for foods rich in omega-3 fatty acids, such as fatty fish, flaxseeds, and walnuts, known for their heart-protective properties. Limit the intake of saturated and trans fats, salt, and added sugars, as they can contribute to increased inflammation throughout the body.

Exercise: Move Your Heart:

Regular physical activity is key to maintaining a healthy heart. Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, swimming, or cycling. Engaging in regular exercise helps improve circulation, reduce blood pressure, and reduce stress, all of which contribute to overall heart health.

Stress Management: Relax Your Heart and Mind:

Chronic stress can take a toll on your heart. Incorporate stress-management techniques into your routine, such as mindfulness meditation or deep breathing exercises. These practices not only help alleviate stress but also contribute to a sense of overall well-being.

Regular Check-ups: Listen to Your Heart:

Schedule regular check-ups with your healthcare provider to monitor key indicators of heart health, such as blood pressure, cholesterol levels, and blood sugar. Early detection of potential issues allows for timely intervention and prevention.

Community Engagement: Share the Love for Heart Health:

Heart Month is an excellent opportunity to engage with your community and raise awareness about cardiovascular health and to connect with one another in general. Think about participating in events that promote heart-healthy habits, such as group walks, educational seminars, or social media campaigns.

As we celebrate Heart Month, let’s commit to prioritizing our heart health every day. By adopting a heart-healthy lifestyle, including a nutritious diet, regular exercise, stress management, and regular check-ups, we can nurture our hearts and reduce the risk of cardiovascular diseases. Let this month serve as a catalyst for positive change, inspiring a lifelong journey towards a healthier, happier heart.

Take Care!

Dr. Alex

Sciatic Pain + Chiropractic

According to research, sciatica symptoms are so common that 40% of the people are affected by it. Most cases can be mild and resolved on their own. However, when symptoms do not subside, it can cause weakness, chronic pain and radiating symptoms that get worse with time. 

What is sciatica? 

Sciatic nerve is a nerve that travels from the lower back, along the hips and posterior leg. Pain can be caused by inflammation, pinching, irritation or compression of the nerve around the lower back. Symptoms can be experienced along these areas commonly with the radiating pain down the to buttock and leg. 

Mostly, people will experience sciatica pain along one side. Symptoms can be shock/shooting pain down, weakness/numbness down the leg, pain down the hip. Pain can range from mild to severe depending on location and how bad inflammation is. 

One of the most common causes of sciatica pain can be due to irritation, bulging or herniated or a vertebral disc. Another common symptom is caused by what is called “ piriformis syndrome”. When there is irritation or spasms of the piriformis muscle it can put pressure on the sciatica nerve causing pain and weakness down the lower extremity. These symptoms usually do not pass the knee.

Common symptoms: 

• Pain radiating down buttock, leg, feet

• Lower back pain

• Numbness/weakness down leg or feet

• Sharp/burning sensation back, sacroiliac joint

• Pain when sitting or standing

• Inability to put weight on leg

How can chiropractic care help?

Chiropractic adjustments are designed to restore normal joint mobility, improve stability and reduce joint restrictions. The presence of joint restrictions, muscle and ligament instability around the lower back, pelvis and hips, can make it difficult for a person to move around. 

Chiropractic care can help tremendously in alleviating and relieving lower back and sciatica pain.  Chiropractic adjustments are safe, effective and gentle.

Here are a few positions and exercises recommended for to help alleviate tightness and improve muscle/ligament stability and joint mobility: 

• Apply ice/heat

• Pigeon Pose

• Lunges (Progress to lizard)

• Seated figure 4 

• Cat/Cow

• Hip Thrust

• Straddle stretch
  

These exercises and stretches are beginner friendly. But always consult with your healthcare provider before starting any exercise routine. We can help to create a unique routine addressing your goals and needs!

We can help you. Call us today! 

Xoxo, 

Dr. Shirley

(216)952-3830

Meet Dr. Abbey!

Hi! I’d like to introduce myself: my name is Dr. Abbey Crouse…you can call me Dr. Abbey! I am so honored and excited to be part of the Cleveland Chiropractic + IHC team!  I have been practicing chiropractic for over 9 years. Chiropractic is truly my calling. I love helping others achieve optimal health and wellness naturally. My passion is to help women and their families live healthy, active lifestyles. I specialize in a variety of adjusting techniques including hands-on approaches and using the Impulse iQ instrument. I have advanced training in functional rehab including DNS (dynamic neuromuscular stabilization) and advanced soft tissue techniques, am a Certified Chiropractic Sports Physician (CCSP), and specialize in concussion care and management as part of the Ohio Concussion Registry.

Caring for women is a very important part of my practice. To better serve my female patients, I continue to learn and expand my knowledge to support them and their families. I am Webster Certified and have taken many advanced courses in prenatal and postpartum care. I love caring for children, too! I am an active member of the International Chiropractic Pediatric Association and have had advanced training in pediatric care. Personally and professionally, I’ve found that a balance of physical health, nutrition, and emotional wellness are essential to optimal health. I help patients address any imbalances in these areas and help provide them with the tools and resources to maintain health and wellness.

Fun Fact: I am a Cleveland native! I was born in Cleveland and grew up in Northeast Ohio near Warren. I graduated from Ohio State with an engineering degree and then earned my Doctor of Chiropractic degree from Palmer College of Chiropractic in Iowa. After graduation, I moved to Canton with my husband where we have lived for over 9 years. Cleveland has always been my home, and we are excited to be back in The Land!

I am a mama to a sweet, active 2-year-old boy (and a sassy silver tabby cat!). I love to be active, especially outside! I am looking forward to exploring all the wonderful parks in the area and spending more time on the lake! I love to dance and practice yoga. I do have a creative side to me and can often be found crafting or making something. I enjoy cooking and make a lot of healthy recipes for my family…I’m excited to share and swap ideas and recipes! I enjoy being active in my church and volunteering in the community. My husband and I love all things Cleveland and enjoy everything this great city has to offer!

I am looking forward to meeting you and being part of your healthcare team!

Health and Blessings,

Dr. Abbey

Reasons to See a Chiropractor

Most people experience pain and body aches on a daily basis. Some after spending a long day at work, having constant stress, due recent or past injuries/ traumas, and more.  There are many reasons someone would consider conservative care to improve their wellbeing. The following are a few of reasons why you should see a chiropractor and their benefits: 

Posture Improvement

If you work for long periods of time sitting in front of a computer or performing repetitive tasks, you know your posture might not be the best at all times. It can even worsen with time! When this happens, it can cause symptoms such as neck pain, lower back pain and headaches. Chiropractic adjustment improves spine mobility maintaining its natural curve in place so your spine and surrounding tissue can keep working in harmony. 

Stress

When you are constantly surrounded by stressful factors such as a stressful job, your body can be affected. Muscle tension can cause restrictions on your spine, adding pressure in the surrounding areas not allowing your body to work properly. When the spine gets aligned, it creates balance in your body leading to less muscle tension and more joint mobility. 

Injuries or Traumas

Sudden fall, repetitive motion, labor, sports trauma are a few of many factors that can cause changes in your body that can cause pain and discomfort. If not treated properly, these changes can become chronic and cause constant pain even while doing simple daily tasks. Chiropractic adjustments can restore and align the restrictions in your body improving function and eliminating the discomfort. 

Feel the best version of you

When your body is in constant balance and in sync with your nervous system, your body heals and works better. Chiropractic care can help to maintain overall health by eliminating body restrictions allowing you to feel your best at all times! 

Reach out if you are experiencing pain, discomfort or just looking for additional chiropractic care information. We can help! 

Cleveland Chiropractic

(216) 952-3830

drdelgado@clechiropractic.com

Headaches + Treatment Options

Headaches are a very common health problem that most people will experience at some time of their life. Factors that can lead to headaches are: history of head and/or muscle injury, high blood pressure, stress, anxiety, hormonal changes, environmental factors such as weather or pollen. 

There are 4 major types of headaches. 

• Tension headache - it may feel as a tight band is putting pressure around your head. It is achy and can be triggered by muscle tightness and stress. Pain coming from or going to the neck area. 

• Migraine headache- (with or without aura) usually will appear on one side of your head, sometimes with light and sound sensitivity. It can be triggered by food, menstrual cycles or stress. At times other symptoms such as nausea, lightheadedness, vomiting can accompany the migraine. This type of headache can impact quality of life.  

• Sinus/Allergy headache- it presents itself commonly around the forehead, behind the eyes and cheeks. It feels like pressure and facial pain. 

• Cluster headache- behind one eye at a time, serious of headaches, swelling, redness, sweating, eye watering. It can last seconds to minutes. 

When symptoms do occur, they usually come in conjunction with other symptoms such as muscle tightness, joint stiffness in the neck and shoulder region, pressure around the head/sinuses, ringing of the ear,  among others. Muscle tightness can add pressure to build up on the head and upper neck area, increasing joint stiffness, muscle tension and reduced mobility. These restrictions can increase frequency and intensity of headaches. 

As a chiropractor, there are different treatments and techniques we can use to help reduce and perhaps, even eliminate the main cause of  the headaches. 

• Chiropractic care: A good example is tension headaches. They usually appear when there is a lot of stress in your environment, increasing muscle tension on your head, neck and shoulder. Chiropractic adjustments eliminate joint restriction on your spine, increasing joint mobility, reducing muscle tightness and improving your neuromusculoskeletal function. 

• CranioSacral Therapy:  CST is a very gentle, hands-on technique that can help to reduce pressure surrounding the head, cranial bones, spine and sacral region, facilitating movement of the cerebrospinal fluid and the membranes that surround the central nervous system. This technique is commonly used to decrease migraine headaches. 

If you or someone you know is experiencing headaches, please do not hesitate to reach out! Give us a call (216)952-3830, visit our website www.clechiropractic.com or send an email to drdelgado@clechiropractic.com. 

Dr. Shirley Delgado Rivera

** Resource: “A randomized clinical trial in 2012 that was published in the journal BMC Complimentary and Alternative Therapy, tested the effects of CST on migraine pain intensity and frequency over an 8 week period. Adults with moderate to severe migraines were randomly assigned, those receiving 8 weekly CST treatments showed that by the end of the 8 weeks, headache intensity was reduced and pain killer medications were reduced as well. “