When many of us think about our health and wellness plans, exercise and diet tends to come to mind. But what about your active recovery plan?

Active recovery constitutes anything you can do besides rest that will inspire the body’s natural healing and rehabilitative processes. Stretching is one powerful example of active recovery since it requires effort in order to perform and hold the stretch.

For many of us, even taking 10 minutes to stretch after a hard workout might seem like an arduous task.

Only a few decades ago athletes used to chide each other for stretching, claiming that it was for sissies! Now top-tier athletes like Lebron James take every measure to take care of and preserve their bodies, stretching being one of the staples.

How do you get a good stretch, though?

Holding Your Stretch

First, make sure to hold your stretch for at least 30 seconds, that way your muscles and joints get a proper amount of time to decompress and release tension.

Make sure that you don’t bounce during your stretch. Hold your stretch in place firmly and confidently.

Do Not Overstretch

Don’t overstretch, either, which can result in muscle strain or injury, especially if you’re just starting out.

Practice Deep Breathing for a Full-Spectrum Stretch

Making sure to breathe deeply will also ensure that you get a full, deep stretch that will help set your body up for success.

Chiropractic treatment will help take your fitness (and your stretching, for that matter) to the next level as well. Our treatments will help improve your range of motion on a daily basis.

But How Much Does a Chiropractor Cost?

If you have any questions about chiropractic care cost, contact us today at Family Chiropractic & Spinal Health Care Center. We make our treatments work for any budget. We have a long track record of keeping entire families healthy and well.

When it comes to martial arts training, you’re going to be putting a tremendous amount of pressure on your hips and your spine, not to mention your joints.

Chiropractic treatment is an amazing option and drug-free alternative to surgery, which helps Muay Thai fighters get over the everyday struggles that come along with the training that the lifestyle entails.

As you prepare your body to take vicious kicks and punches, you’re body is going to give you some pushback, and it’s important that you have an active recovery plan that will give your body the time and space it needs to heal up.

One simple and easy chiropractic adjustment at Family Chiropractic & Spinal Health Care Center will help Muay Thai fighters realign their body and recalibrate their mind, which will help in their training. One simple chiropractic adjustment has the power to unlock untold health benefits as well, such as increased flexibility, improved range of motion, drug-free pain relief, not to mention provide Muay Thai fighters with a much-needed immune system boost.

Lastly, one simple treatment will help Muay Thai fighters get a better night of sleep, which will help with the recovery process, because our bodies do a ton of important repair work while we’re sleeping.

If you have any questions about how our custom-tailored treatments for Muay Thai fighters are getting amazing results, contact Family Chiropractic & Spinal Health Care Center today in order to learn more.

If you’re in need of a neck pain specialist, you’re not alone. Along with back pain, neck pain is among the most common culprit for keeping Americans out of work each year.

Below, Family Chiropractic & Spinal Health Care Center goes over a few ways to deal with neck pain and how chiropractic treatment helps — and without prescription drug intervention!

Neck Pain Causes/Symptoms

Neck pain symptoms might include pain, tension, lack of mobility/flexibility, eyesight problems, headaches, and more. Neck pain can come about for a number of reasons, including poor posture, repeated strain, overactivity, poor form while exercising, and more.

Choosing a Chiropractor

When choosing a chiropractor and pain specialist, it’s important to look around and find a chiropractor with a great reputation. Family Chiropractic & Spinal Health Care Center specializes in wellness treatments for the entire family. We have a long track record of keeping families of all ages healthy and well.

Contact a Neck Pain Specialist in Ridgewood, NJ Today!

Contact Family Chiropractic & Spinal Health Care Center today to schedule your consultation if you’ve been living with neck pain and need a chiropractor in Ridgewood, NJ.

A big part of your spine health has to do with how you sit and stand. Having bad posture is, unfortunately, not something we do in isolated occurrences. As a result, bad posture is usually the result of bad day-to-day habits.

Below, Family Chiropractic & Spinal Health Care Center goes over a few ways to perfect your posture, which will pay off big time when it comes to your overall health and wellness.

Shoulders Back

Sit with your shoulders angled back slightly, pressing your shoulder blades together, which will help you balance your upper body weight and keep the pressure off your spine. Keeping this in mind, try to make sure that your lower back is slightly curved, which will help reduce lower back pain.

Legs at a 90-Degree Angle

Make sure your legs are out in front of you, your thighs and calves making as close to a 90-degree angle as possible. At the same rate, allow your feet to be planted firmly on the ground for even weight distribution.

Chin and Neck

Make sure that you look straight ahead and that your nose and chin point slightly upwards to reduce neck tension.

Try to use the same principles while standing, and watch your posture improve as your back and core muscle group gain new strength. Contact Family Chiropractic & Spinal Health Care Center to learn about how our treatments can help give you perfect posture in a few easy adjustments.

If you’re thinking about hitting up some sort of outdoor destination in lieu of the beach this Fourth of July weekend, it’s important to put some thought into what you end up doing — that way you can limit your exposure. After all, we’re still in a global pandemic.

Below, Family Chiropractic & Spinal Health Care Center goes over a few tips to get active this July 4th holiday that will serve as a healthy alternative to normal July 4th festivities.

First, if you plan on taking a nature hike, make sure to do that in the early morning. More than likely, everyone else will be going around 9, 10, and 11 AM. If you can be headed back down from your hike by the time all the slackers, late risers, and people who are just getting outdoors because there’s nothing else to do, then you’ll be in fantastic shape, avoid exposure, not to mention the satisfaction of being done with your exercise and nature hike by the time everyone else is getting started.

Eat well this Fourth of July. There are healthy options available to you that will have you feeling better and more energized than a burger or hotdog will leave you feeling. Making sure to stay hydrated instead of having a few too many adult beverages will ensure that you don’t have a hangover on Sunday.

After your weekend, no matter what you do, make sure that you have an active recovery plan. Chiropractic treatment is a great compliment to a healthy lifestyle that will enhance your performance, boost your immune system, and more. Contact Family Chiropractic & Spinal Health Care Center to learn more about how our treatments help get the best out of you, especially during this COVID-19 pandemic. We have an amazing track record of helping entire families.

It’s an unfortunate reality that many of us resort to substances in times of crisis in order to deal with stress and anxiety. Although altering our states of mind can take us away from our problems in the moment, they’ll always come back to bite us when we get back to the reality of things.

Below, Family Chiropractic & Spinal Health Care Center goes over a few ways to effectively combat stress and anxiety without drug intervention.

First, exercising a little each day can do a lot when it comes to helping clear the mind. Exercising will also reduce the likelihood of having that excess fuel at the end of the day that can turn into stress and anxiety during the night time.

Eating clean is another great way to boost brain function, not to mention ensure your body functions at optimum capacity, which will help reduce poor moods and help you manage stress levels.

Meditation and yoga are both extremely effective tools that will help you declutter the mind and release stress and tension in the body.

Chiropractic treatment is another fantastic way to reduce stress and anxiety the drug-free way. Contact Family Chiropractic & Spinal Health Care Center today to learn more about how our treatments can help change your inner landscape.

As much of the world opens up amidst COVID-19 restrictions getting a little less strict, we’re starting to see new cases of the virus pop up in multiple communities and in multiple geographic regions across the globe.

As this “2nd Wave” of cases sweep across the world, it’s important for each and every one of us to boost our own immune system in the process.

Below, Family Chiropractic & Spinal Health Care Center goes over a few ways to give your immune system some added firepower.

1.) Vitamin C

Vitamin C is an obvious avenue for quickly boosting the immune system due to its effectiveness. Get Vitamin C from oranges and red bell peppers instead of resorting to supplements — unless you have food allergies, of course.

2.) Get 7-9 Hours of Sleep

Not only will good sleep help your body ward off illness, lack of sleep will actually increase your chances of getting sick. Use any tool at your disposal to ensure you’re getting your requisite 7-9 each night, whether it’s yoga, a humidifier/oil diffuser, a white noise machine — whatever you need to do to get your Zs.

3.) Explore Chiropractic Treatment

Chiropractic spinal care at Family Chiropractic & Spinal Health Care Center helps patients release tension and provides drug-free pain relief that even has insomnia patients getting a better night of rest on a consistent basis. Contact us today to learn more about who we are and how we can help you live your best life.

During uncertain times anxiety might be the default feeling for many of us. We might feel helpless when the idea of approaching changing those large forces out of our control comes face-to-face with us, but, when it comes down to it, you’re going to be able to effect more positive change when you’re right with yourself and at peace with the world around you — even while it is in turmoil.

Below, Family Chiropractic & Spinal Health Care Center would like to go over a few tools that will help you get rid of anxiety.


Practicing mindfulness and building a meditation practice are both useful tools that will help drastically reduce anxiety on a daily basis. Practicing for 10 minutes each day, even though it can be tedious and even frustrating at times, will pay off huge for your health and wellness, inside and out!

Exercise Regularly

Exercising with regularity is incredibly beneficial in calming the mind and ensuring that you’ve burned off that excess fuel, which will help you get a better night of sleep as well. When we’re working out our bodies we might find we have little energy to spend on trivialities we once did.

Chiropractic Treatment

Chiropractic treatment is another useful tool that will help you reduce stress and anxiety. Contact Family Chiropractic & Spinal Health Care Center today to learn about how our treatments can help you and your entire family.

Last time we checked, most gyms are still closed across the United States, even with the current COVID-19 restrictions getting a little less severe for many businesses.

With June coming at breakneck speed, it’s important to double-down on your efforts from home in order to achieve that summer body you’ve been looking for.

Invest in yourself during this time. If you have the extra funds, purchase some kettlebells in order to get a fantastic at-home workout for your legs, core, and more.

If you’ve been eating comfort food, now is the time to incorporate a stricter diet, one that incorporates clean, whole foods that help reduce (and in some cases even fight) inflammation.

Wake up early to get in your cardio, that way you can still limit your exposure during this pandemic, which isn’t over yet and is still a deadly threat to many people out there.

As you stay active during this time, we’re still here to provide essential treatments in a safe and comfortable atmosphere where the focus is always put on you. We treat the whole patient at Family Chiropractic & Spinal Health Care Center. Contact us today to schedule your consultation and learn more about how chiropractic adjustments can get the best out of you!

As reality is setting in and what most of us were dreading (that we’d be in quarantine as summer commences) is looking at us right in the face, Family Chiropractic & Spinal Health Care Center thought it would be a good idea to go over some ways that you can still make this Memorial Day fun and memorable, despite being in quarantine.

First, plan a good meal. Brave the grocery store and get some yummy ingredients that will help you throw together something special this Memorial Day. Often, the food is what is memorable of holidays.

Second, it’s okay to get outside. If you plan to be amongst other people, it’s a good idea to wear a mask. If you plan on going for a solo run or hike and don’t plan on coming into contact with others, you’re probably all right not wearing a mask.

Pay someone else a visit. You can stand on a neighbors lawn and have a conversation with them; check in on those you care about to make sure their Memorial Day is memorable as well. As they say, “We’re all in this together.”

After Memorial Day, it’s a good idea to get back to chiropractic treatment, if you’ve been setting aside your own needs in order to serve the greater good. We provide a clean and safe environment where the focus is always put squarely on you, the patient. Contact us today to schedule your consultation for one our essential treatments.