Take a Break from Stress with These Simple Techniques

Take a Break from Stress with These Simple Techniques 

Previously I have mentioned how stress can negatively impact our health and wellbeing.  As Americans we tend to be on the go all of the time and we don’t take time to de-stress.  As stress builds up we tighten up and knot up.  Don’t let that happen!  Stay on top of your stress levels by using some quick and easy ways to take a mental vacation and lower your stress level every day.

1.    Read a book in bed or in a comfy recliner. Let your mind take you on a trip into the pages of a favorite book while your body gets to rest in a comfortable position.  Get lost in the story for 10 to 30 minutes…let yourself get really into it.  When your break is done you’ll feel refreshed and ready to refocus and face reality again.

2.    Visualize something that you find relaxing. Maybe you’re a beach person or someone who loves to take a walk in the woods.  Maybe you like to swim in a warm pool or take a quiet run.  Whatever relaxes you the most, take a 10 minute break, close your eyes and visualize yourself in that location doing that activity.  You will feel your body relax and start to release some of the tension you feel.

3.    Take a trip down memory lane with some photos from from a happy time. Is there a special trip or occasion that brought you fun, relaxation and happiness?  Pull out those pictures and mentally relive that time.  It will stir up those feelings of happiness and leave you ready to face the rest of your day on a lighter note.

Start with these techniques and then “tune in” next time for a few more tips to help you lower the stress levels in your life.  Another great tip is to get in to your chiropractor for your regular adjustments.  Help keep stress from taking a physical toll on your body and you will feel better mentally and physically!

RecoveryDoc Athlete Tony Thompson Defeats David Price in Astonishing One-Punch Victory

RecoveryDoc Athlete Tony Thompson Defeats David Price in Astonishing One-Punch Victory

Recently back from the World Heavyweight Championship, RecoveryDoc athlete, Tony Thompson defeats David Price in an astonishing one-punch victory.

Thompson won in an astonishing one-punch knockout to Price, who entered the rink unbeaten with 15 starts, with 13 stoppages.

Thompson, a RecoveryDoc athlete has worked with Dr. Rick Rosa for quite some time. In fact, Dr. Rosa has served as Thompson’s official team recovery specialist and cutman in the recent World Heavyweight boxing championship.

Dr. Rosa’s recovery approach is unique and comprehensive. He works with professional athletes— decreasing projected healing time by up to 50 percent. 

After recovery, RecoveryDoc athletes undergo an ongoing preventative program to thwart further injuries. Dr. Rosa will make sure Thompson not only recovers, but he is able to perform better and train harder in preparation for the upcoming fight. 

Dr. Rosa’s Six Pillars of Recovery encompass all aspects of recovery for injuries and training. The Six Pillars include; awareness of state, rest, play, nutrition, physical and psychological – ensuring professional athletes like Thompson, recovers faster and train harder.  Under the RecoveryDoc treatment program, athletes receive a personalized, all encompassing treatment plan based on specific needs. 

To learn more about Dr. Rosa and The Patented Six Pillars of Recovery treatment program visit RecoveryDoc. 

P.S. You can check out the entire article about the fight on ESPN.

The Most Aggressive Jersey Goes to RecoveryDoc Athlete Bobbie Traksel

Bobbie Traksel of Team Champion Systems Pro Cycling has taken hold of the most aggressive jersey title in Oman.

This is a great success for Team Champion Systems which aims to hold onto the jersey, “we are all focused on helping Bobbie keep the combative jersey,” Friedemann said. We are certainly happy after this great victory which occurred following the training camp, where Dr. Rick Rosa worked with the team on their sports recovery, strength and endurance. “This is a great start for the season for me,” Traksel said. “These races were great preparation for me and I’m feeling very good about my new position on the Champion System team.” Dr. Rick Rosa works with a number of athletes in his sports recovery program, RecoveryDoc, these athletes include Team Jamis Sutterfield, Tony Thompson boxer, Keystone Boxing, Team Lloyd Irvin, high school, college leagues and more.

To achieve success, Dr. Rosa utilizes his signature Six Pillars of Recovery program for athletes which encompass all aspects of healing. The Six Pillars include:

• Awareness of State
• Rest
• Play
• Nutrition
• Physical
• Psychological

This comprehensive approach enables a more complete healing process that will prevent further injuries as well as speed up recovery between workouts. Athletes respond better when a coach is able to map out a specific workout. Similarly, doctors are able to map out and monitor specific plans that the athlete can follow. In addition, the athlete will become more aware of his/her recovery state and when he/she has fully recovered. The athlete can put that much more into his/her workouts which will ultimately improve the performance. Would you like to see Dr. Rosa in action with the team? Here is a video you’ll love taken in China, where he worked as the Champion Systems Recovery Specialist and Sports Chiropractor. Dr. Rosa treats Champion Systems Pro Cyclist Clinton Avery with the Graston Technique --> http://youtu.be/EIUSz7CvjWg .

Meet the Official Team Chiropractors and Recovery Specialists of the Chesapeake Bowl '12

Dr. John Rosa and Dr. Rick Rosa were the official team Chiropractors and Recovery Specialists for the recent 3rd Annual Chesapeake Bowl FootballGame. The game was held immediately after Christmas on Saturday, December 29^th. The Chesapeake Bowl brings together all of the Gateway Seniors, which are the top recruited high school athletes in the Northeast. The regions represented at this year’s Chesapeake Bowl included Washington D.C., Virginia, Maryland, New Jersey, Pennsylvania, Delaware and West Virginia. All student athlete participants are fall 2013, 2014 and 2015 prospects for collegiate league football.

In order to prepare for the game, the area’s leading high school athletes are trained by both collegiate and NFL level players at the Chesapeake Bowl Selection Camp. After camp, only the most selective athletes are invited to play in the bowl.

Peter Rosa, class of 2014 was one of those athletes. Peter who is also the son of Dr. John Rosa is featured here (below) along with his Father and Uncle Dr. Rick Rosa at the Chesapeake Bowl game, this past December. Peter is kicker at St. John’s College High School and is a highly sought out recruit for many of the country’s leading universities.

During the game both Dr. John and Dr. Rick Rosa ensure athletes maintain proper recovery, hydration and health. 

But football is not the only sport where you will find the duo exhibiting sports recovery expertise, they have served as sports recovery specialist for a number of leagues including mixed martial arts, boxing, basketball, football, pro cycling and more. In fact, Dr. Rick Rosa travels the United States and the world to help athletes. Recently Dr. Rick Rosa served as the official cut-man, chiropractor and recovery specialist for the World Heavyweight Championship in Berne, Switzerland. Dr. Rick Rosa is also facilitating sports rehabilitation and recovery for the Pro Cycling team, Champion Systems, mid January 2013.

The doctors lead a 12 clinic chiropractic, physical therapy and sport rehabilitation medical group, which is comprised of 16 licensed Chiropractors with physical therapy privileges, serving the DC/MD/VA metropolitan area called Accessible Beltway Clinics. The Doctors of Chiropractic atAccessible Beltway Clinics are elite in their profession, and have been the exclusive and/or preferred chiropractors for professional and Olympic level athletes and athletic teams, including Team Colavita Cycling, Team Lloyd Irvin Mixed Martial Arts, Team Champion Systems Pro Cycling, the Washington Wizards and more.

To learn more about Accessible Beltway Clinics and RecoveryDoc, please visit:

www.abcclinics.com

www.recoverydoc.net

YouTube - 

The Highly Sought After UFC Competition

RecoveryDoc athlete Mike Easton and his contender Raphael Assuncao
The competition will be held, Saturday, December 8th. Dr. Rick Rosa of Accessible Beltway Clinics has worked with professional fighter Mike Easton over the years.


All of the details about the fight and the players can be viewed on the UFC's website ---> http://bit.ly/TFNym5.
Dr. Rosa, a revolutionary leader in the field of sports chiropractic therapy,  has utilized his famed 6 Pillars of Recovery Program, with professional athlete Mike Easton over the years.

Watch Video of MMA Pro Mike Easton

Mike Easton lifts weight and talks about his recovery which was shortened by 50% of the estimated time after treatment by RecoveryDoc.

httpv://youtu.be/NpGWILn-80s

Dr. Rosa, a graduate of New York Chiropractic College, has devoted countless years to the study and integration of chiropractic medicine for recovery and sports. He consistently demonstrates his passion for the advancement of chiropractic medicine through continuous efforts in the education and training of both the chiropractic and athletic community on the essentials of chiropractic therapy and recovery.Video of MMA Pro Mike Easton as he lifts weight and talks about his recovery which was shortened by 50% of the estimated time after treatment by RecoveryDoc.

Dr. Rosa, the founder of RecoveryDoc, works with professional athletes— enabling them to train harder and recovery faster. He ensures athletes not only recover, but are able to perform better and train harder in preparation for the field.

RecoveryDoc’s Six Pillars of Recovery cover all aspects of recovery for injuries and training. The Six Pillars include; awareness of state, rest, play, nutrition, physical and psychological – ensuring professional athletes, recover faster and train harder.

The role of sports chiropractic care has greatly evolved over the past 20 years and Dr. Rosa plays an active role in the continual advancement.

Watch RecoveryDoc Athlete Mike Easton, Saturday, December 8th on Fox!

This is an event you don’t want to miss!

--> http://www.ufc.com/event/FOX5#/fight/Raphael-Assuncao-Mike-Easton

You Don't Have to Play Tennis to Have Tennis Elbow!

Tennis Elbow is an Inflammation of the Forearm Extensor Muscles

Lateral epicondylitis, a.k.a. tennis elbow, is an inflammation of the forearm extensor muscles usually caused by overuse.  This overuse is often caused by a repetitive motion similar to a backhand in tennis, hence the name.  However, it is often seen in occupations, in which there is a constant supination/pronation (think palms up and then palms down, in rapid succession) motion involved like using a screwdriver as a carpenter.  Over time, the tendons of these muscles will become inflamed on the lateral portion of the elbow where they originate causing pain and possibly even swelling in that area.

Tennis Elbow Can Be Treated Effectively by Valley Chiropractic in Frederick

Fortunately, most of the time, tennis elbow can be treated effectively in a conservative manner.  Using ice initially is important to keep the inflammation and possible swelling to a minimum, reducing pain in the process.  Also, if the condition is being caused by work-related activities, a forearm strap can be purchased to help provide relief.  The strap works by maintaining constant pressure on an area of the affected muscles that is distal from the site of pain (in this case, moving away from the elbow a few inches towards the wrist).  This creates a “new” origin for the muscle, allowing the portion of the tendon closer to the elbow time to heal and relax. 

Stretching Should Also be Included in Your Recovery Program

It is good practice to include a stretching and strengthening program into your recovery as well.  Stretching the extensor muscles of the forearm and strengthening the flexors will help alleviate pain and decrease the likelihood of developing lateral epicondylitis.  Finally, chiropractic adjustments of the radial head of the arm as well as soft tissue modalities such as Graston Technique can allow the injury to heal quickly and thoroughly.  

Food Pyramid Gets a Facelift

New Food Pyramid Shaped as a Plate Makes Choosing Healthy Meals Easier

The new food pyramid, called MyPlate, was introduced to show people how a typical meal should look.  Fruits and vegetables contain important nutrients such as fiber and potassium that help reduce the risk of developing heart disease, type 2 diabetes, and high blood pressure. 

Whole grains should be consumed, allowing the food to be broken down slowly while preventing sharp spikes in blood glucose while also helping to lower cholesterol.  Protein sources should consist of lean meats including at least 8 oz of fish per week. Calcium, phosphorus, and vitamin D are some of the reasons that having dairy at each meal is very beneficial.

The new MyPlate also shows the proper portion size when compared to your standard dinner plate.  This differs from the food pyramids of the past that gave recommendations as to how many servings one should consume from each individual food group with no attention paid to portion size.