In my previous newsletters this year, I have been focusing on my 2024 patient challenge aimed at restoring Range Of Motion (ROM). Here's a recap of the past month's newsletters:

1. Walking Speed Challenge: I introduced the "Walking Speed Challenge," asking my patients to assess their walking speed per minute. I want to continue to emphasize the importance of setting reasonable goals, I suggest that aiming for about 100 steps per minute could be a good target.

2. Hand Grip Strength Challenge: In this challenge, I am urging my patients to test their hand grip strength and explore activities that challenge their upper body strength, such as holding a chin-up position or carrying heavy kettlebells or dumbbells while walking. By focusing on enhancing grip strength and overall upper body function, patients can improve their ability to perform daily tasks and prevent injuries.

3. Deep Breath Challenge: I am inviting individuals to challenge themselves to hold their breath for longer durations than they typically can. In previous newsletters (link below), I highlighted the health benefits of improving lung capacity, allowing for better oxygen intake with each breath. Additionally, breath-holding exercises can engage the parasympathetic nervous system, promoting relaxation and reducing stress and anxiety levels.

In addition to these challenges, I have also emphasized the importance of maintaining adequate hydration and increasing fiber intake for overall health and wellness. By encouraging my patients to focus on these key aspects of their lifestyle, I want to continue to support their journey towards improved mobility, strength, and overall well-being.

January Newsletters:

Improve Your Life in 2024 - Stress Management Challenge + Self Care Tips

Ultimate Immune & Anti-Inflammatory Protocol - V02 Max + Phase Angle Solutions

February Newsletters:

Love and Wellness - Dr. Tucker's Top Healthy Valentine's Gift Ideas

Dr. Tucker's 30 Day Gluten-Free Challenge - Fiber Intake + The American Chiropractor

March Newsletters:

Dr. Tucker's 30 Day Go-Organic Challenge - Exclusive Winback BACK4 Therapy Videos

Healthy Aging with Dr. Tucker- Bye-Bye Wrinkles + Feature in The Frequency Podcast

Hyperice Therapy

Hyperice Hypervolt sessions are great to precisely target areas of muscle tension and soreness in my patients. By delivering rapid percussive pulses, the Hypervolt aids in releasing tension, promoting circulation, and accelerating the healing process for optimal recovery.

Spray & Stretch

Spray and stretch therapy is accomplished by spraying a vapocoolant over the involved muscle in the direction of the referred pain pattern. This is immediately followed by a gentle stretch of the muscle. This helps improve limited range of motion.