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Exercise & Education

Stick Stretching Events

Offered by Dr. Mark Alan Heltemes, Pride Chiropractic.
Learn how stick stretching can greatly improve your health and well being.
With gravity and age pulling us down it is important to reverse these tendencies. I have been teaching my patients stick stretching with fantastic results. For all ages, anyone can do it. Come for an hour lecture with Dr. Mark and learn the best and easiest technique to improve motion to your joints (even the injured ones), stretch underlying fascia and verticalize your posture (decompression). It will be the best and favorite health technique you have learned in a very long time.
I offer free classes to my local community in an outdoor setting.

Inquire when the next class is to be held.


Video of My teacher Dr. Faygenholtz

Stick Stretching in the Park

Experience an innovative approach to fitness, rehabilitation and aging. Learn increased flexibility and quality stretching with greater ease in the body for self healing. Poles will help support, guide and leverage your stretching, strengthening and balance. It is designed to be easy, fun to learn and practice, while being gentle and safe. Join me for a free one hour participatory class in the park. I will bring the sticks.
Please email me through my website to reserve your place and receive the details.

Why should you stretch.
Watch the video: The Fuzz Speech

Suggestions to Follow During Spinal Correction

  1. Avoid rubbing, probing, or poking in the areas your doctor adjusts.
  2. Avoid sudden twists or turns of movement, especially of the neck.
  3. Avoid extreme bending, avoid stretching, reaching or other overhead work. Be particularly careful when shampooing or brushing your hair.
  4. Avoid bending or stooping sharply to pick up objects: rather, bend your knees to minimize the strain on your lower back.
  5. When lifting, keep your back straight, bend at the knees and let your legs bear the strain. Hold the object lifted close to your body.
  6. When bathing, sit rather than recline in the tub. Lying back against the tub may cause a vertebra to slip out of position. If you are tired and wish to relax, it's better to lie in bed.
  7. Participate in simple exercises to strengthen your body but avoid jarring activities.
  8. Watch your posture at all times. Sit tall, stand tall, sleep tall, and THINK TALL.

Rest, Relaxation, and Sleep

  1. Set aside a special time each day for complete mental and physical relaxation. This is important in the restoration, as well as maintenance, of normal health.
  2. When sitting, choose a chair that has adequate firmness to hold your weight comfortably, and then sit up straight. Avoid too soft or over-stuffed chairs. Recliners are OK as long as your back is in a normal, straight position.
  3. Cross your legs only at the ankles, not at the knees to avoid aggravating the low back.
  4. Be sure to get plenty of sleep to allow your body to recuperate and repair.
  5. Sleep on a firm mattress, preferably one that is neither too hard nor too soft, but just firm enough to hold your body level while at the same time soft enough so that your shoulders, buttocks, etc. will depress into the mattress.
  6. Your pillow should be neither too high or too low. The ideal pillow is one which supports your head so that your neck vertebrae will be level with the rest of your spine. Avoid sleeping on two pillows and never on a couch with your head on the arm rest.
  7. Sleep on your back or on your side with your legs slightly flexed, not drawn up tightly. Avoid sleeping on your stomach. Raise your head off the pillow when changing positions.
  8. Rise from your bed by turning on your side and swinging your legs off the bed, then push yourself into a sitting position with your arms, thus minimizing the amount of strain on your back.
  9. Do not read or watch television in bed, particularly with your head propped at a sharp or strained angle.
  1. Do not sleep sitting in a chair or in cramped quarters. Lie down to sleep.
  1. Do your breathing exercises always, to manage your stress.

If you have any questions about any phase of your health care ask your Chiropractor.

I am here to help you have a healthier body and better life.

Breathing Exercises

Rhythmic Diaphragm Breathing and the entrainment effect
This technique can be done in most positions but the easiest is lying on your back.

  1. Lie flat on your back in a quiet, peaceful location. (Do the best you can to find a location like this).

  2. With your eyes closed, focus your attention on your heart. Imagine that you are taking the breath in through your heart. With your mouth closed, breathe in through your nose slowly. Take approximately 4 seconds to inhale.

  3. As you are inhaling, use your diaphragm. You will know you’re doing it correctly if your stomach rises and your chest does not move. Note: To help you re-integrate your brain and the diaphragm muscle, put one hand on your chest and a book (or the other hand) on your belly. As you breathe in, make sure the book on your belly rises. If you must, forcefully push your stomach out as you breathe in. Almost automatically you will create a vacuum in the lungs and they will fill with air. (That’s how the diaphragm works).

  4. Next, as you exhale, slightly open your mouth and let the air out slowly taking 6 to 7 seconds. As you do this, your stomach should go down gradually pushing the air out of your lungs. Imagine that you are blowing on a candle flame without blowing it out.

  5. As you are exhaling, focus your attention, with your eyes closed, on your solar plexus area. That’s right above your stomach where your rib cage meets. Imagine that the air is going out through that area.

  6. To get the positive effects of this activity, you’ll need to do this for a minimum of 5 minutes. At first you may experience some dizziness due to the increased O2 in your system so start at a short duration and work your way up in time. You will get even greater benefits if you continue to do this for longer periods of time (10, 15, 20 minutes).

Don’t be discouraged if you fall asleep. Keep trying the breathing and eventually you won’t fall asleep. As you improve you will experience a wonderful relaxed state of stress free consciousness.

This activity will actually improve the frequency at which your brain functions which will have global positive effects for you and your health. Your heart health will improve and your brain will have the opportunity to rest and recover.

In order to get these changes, the activity needs to be repeated daily, even multiple times a day in order to change the habit pattern of your brain and reset the brains resting rate. A fairly permanent resting rate of brain function seems to be achieved around the 4th to 5th month of repeating this activity.

Caution: don’t make doing this activity another stressful thing in your life. It’s about learning to calm your entire system. Blood pressure will lower if it’s too high, immune system function will improve, digestion will improve, and life in general will not seem so stressful. Do it – it’s for you and those you love!

Pride Chiropractic - Dr. Mark Alan Heltemes
6245 College Ave. Oakland,CA 94618


Research Studies

The Nine Essentials
From Anat Baniel

From Anat Baniel