Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

“Zero to 60 Fitness”…. a Bad idea.

With the New Year upon us, many will rush to renew our commitment to physical fitness, and that is to be commended!  Probably the most important factor in  health is having a regular exercise program.

However, as a Chiropractor in Davis, Ca. who has practiced for more than thirty years, my experience is that when we allow our physical condition to slide, rededicating and restarting a physical fitness program too quickly and too intensely provides the perfect situation for injury.

Whenever renewing  commitment to exercise, avoid expectations of attaining fitness “this week” or even “this month”.  Listen to your body. Plod rather than race to “fitness”.  Allow joints, muscles, tendons and ligaments time to adapt to the challenge.

When you are patient in your efforts (that is why they call you patients) chances are your body will firm, strengthen and stretch as you regain vitality!

So this year, no “zero to 60″ race to fitness.  Avoid “start-up” injuries which  unnecessarily derail your zest to regain vitality.  Find Fitness this year!  Not this week or this month!  And eat your spinach!

Dr. Donald Wilson is a Chiropractor in Davis, Ca. since 1977.  Call him or visit davischiropractor.net for more answers to health questions.   Thank you.

Here is a simple exercises that you can do at home with no equipment.

It works the multifidus, erector spinae, transverse abdominus, oblique muscles.

The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin lying on your back.

Extend arms above head flat on floor.

Activate core and lift knees above hips and maintain a 90/90 hip and knee position.

Activate core.

Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.

Pause momentarily.

Return to start position, alternating sides.

Core activation should be maintained throughout entire exercise.

Repeat for recommended repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Body: Here is a simple exercise that you can do at home with no equipment.

It works the areas related to the shoulder such as deltoid – anterior, deltoid – lateral, pec major – clavical head, and coracobrachialis muscles.

The purpose of this exercise is to Increase shoulder strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury p

Begin on floor on hands and knees.

Hips should be above knees and shoulders above hands. Attain a straight spine position.

Activate core muscles. While maintaining a straight spine, reach forward until arm is at shoulder level. Slowly return to start position.

Repeat for prescribed repetitions and sets.





© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Involves no equipment.

This exercise works the abdominal, oblique internal/external, iliopsoa muscles.

The purpose is to increase abdominal strength and muscular endurance.

The benefits include improved stability, functional strength and injury prevention.

Begin lying on floor.

Lift knees so that a 90º position is attained at hip and knees. Place hands beside ears. Activate core.

Lift shoulder off floor approximately 6 inches attempting to bring elbow toward opposite opposite knee so that both simultaneously meet.

Return to start position and repeat on opposite side. Continue alternating sides until recommended repetitions are complete.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Chiropractic for the Birds?  A Bad Dream?

One recent nice Saturday morning, while reading the news and having coffee on my patio, a little bird crashed into my kitchen window.  He fell to the ground motionless, either unconscious or dead.  I considered that he had either broken his neck or severely sprained it, besides having certainly suffered concussion.  Because I am a Chiropractor in Davis, Ca., and having practiced for some thirty years now,  I thought why not?

Yes why not apply Chiropractic 101?  I had before treated injured animals with good success.

On arrival, the little bird’s eyes had pretty much rolled back into his head.  I began gently teasing the little fella’s cervical spine in ways familiar to standard Chiropractic (using about as much force or tension as would be applied to tissue paper, to avoid tearing it).   Over the next forty-five minutes the little guy came to life.  He began taking deeper breaths as he gained strength.   His eyes became bright.  In the end he was perched on my finger trying to take it all in.

I applied ice to his neck.  Showed him some exercises.  His wings worked… and he flew the coop.

He probably thought it a ‘bad dream’  but it made my day!  Chiropractic works again!   Two things about this story.  The part about ICE to the neck and exercises should be taken with a grain of salt.  The other is that in my thirty years in practice, I have had this experience (treating injured birds) many times and usually quite successfully.   Spinal segments (human and otherwise) can be compressed by life and events and chiropractic decompression gets to the very crux of the matter.  Chiropractic is safe and effective for humans and other living creatures.  (Five time-lapse photos of the bird are posted on my website  davischiropractor.net)

You might say the the bird was lucky that he ran into a Chiropractor’s window!    Serving Davis Ca. Chiropractically since 1977.

Give us a call today!    530 753 2182

Occasionally I will read some article in “the news” alarming the public that Chiropractic Manipulation causes vascular “stroke”, a life threatening condition.

Since I have been a Chiropractor in Davis, Ca. for more than thirty years,  and since I have had no claims for strokes after adjusting thousands of spines, I asked myself, am I good, or am I just lucky?

Because I was curious,  I visited the American Stroke Association online (strokeassociation.org) to learn the facts.

ASA  defines Stroke: “a disease that affects the arteries leading to and within the brain. It is the No. 3 cause of death in the United States, behind diseases of the heart and cancer. A stroke occurs when a blood vessel that carries oxygen and nutrients to the brain is either blocked by a clot or bursts. When that happens, part of the brain cannot get the blood (and oxygen) it needs, so it starts to die.”

Somewhat hesitantly (dreading to see Chiropractic listed on top of  ASA’s list of causes of stroke) I clicked on ASA’s  “Risk factors” and causes of stroke.

There listed were ASA’s risk factors of stroke which cannot be changed: age. heredity, gender. prior stroke.

Then ASA listed stroke factors which can be changed,  in order of importance:  they are high blood pressure. cigarette smoking. diabetes mellitus. carotid artery disease. atrial fibrillation.  other heart disease. sickle cell disease. high blood cholestrol. poor diet. physical inactivity. alcohol abuse.  drug abuse.

I said to myself…wait just one darn minute!  Chiropractic is not even on the list of common causes of stroke and we have news paper editors screaming alarm that Chiropractic causes Stroke!   I called the ASA (1-800-242-8721) and asked the office person, where can I find Chiropractic on their list as cause of stroke.  She said “Chiropractic is not on the list.”   The battle goes on.

Fear sells and so called news-papers and periodicals unfortunately perpetuate, in this case,  a big American lie, that there is or should be a drug for every thing.

Since the 1960′s, the American Drug industry in collusion with compliant Medical Practitioners have sold the American people the big lie that drugs are our future and that non-pharmaceutical dependent care is dangerous.  Fear works and headlines sell, so these articles continue to appear, driving potential chiropractic patients away. If Chiropractic is so dangerous,  why is Chiropractic malpractice insurance a very small fraction of what the M.D. is forced to pay for the same coverage?  Because Chiropractic is essentially safe!

Yes, thank goodness we have pharmaceuticals to help us through our medical challenges, but when we can affect healthy changes and recovery without drugs, isn’t that the better choice?

Contributed by Dr. Donald Kerry Wilson D.C. serving Davis, Ca. since 1977.