Chiropractic technique self adjustment

Table of contents :
Introduction & Disclaimer
Chapter 1 – Neck Pain – How to Safely Adjust Your Neck
Chapter 2 – How to Align Your Spine
Chapter 3 – Simple Chiropractic Adjustment
Chapter 4 – Best Sleeping Positions
Chapter 5 – Sprained Ankle Treatment
Chapter 6 – Back Pain - Lower Back Treatment
Chapter 7 – Self Hip Adjustment
Chapter 8 – Gravity Inversion Therapy
Summary & Conclusion
Bonus Section - Frequently Asked Questions and Additional Facts

Citation preview

Chiropractic Technique: Self Adjustment Made Easy By Ryan Seager *** Published by Kindle



Chiropractic Technique: Self Adjustment Made Easy By Ryan Seager *** © 2013 Ryan Seager – All Rights Reserved Worldwide Reproduction of this material in whole or in part is expressly prohibited

Table of Contents

Introduction & Disclaimer Chapter 1 – Neck Pain – How to Safely Adjust Your Neck Chapter 2 – How to Align Your Spine Chapter 3 – Simple Chiropractic Adjustment Chapter 4 – Best Sleeping Positions Chapter 5 – Sprained Ankle Treatment Chapter 6 – Back Pain - Lower Back Treatment Chapter 7 – Self Hip Adjustment Chapter 8 – Gravity Inversion Therapy Summary & Conclusion Bonus Section - Frequently Asked Questions and Additional Facts

Introduction & Disclaimer This book is intended for those people who may have an interest in Chiropractic care but have not yet made the decision as to whether they should make an appointment to actually go out and see a Chiropractor. Perhaps you have heard glowing testimonials but you may have also heard some “horror stories” of people that have had bad experiences of one type or another. This book is useful in that it can provide you some insights and descriptive information that can help you before you actually commit to seeing a professional. Whether that professional is your family doctor or a local Chiropractor. Because the scope of this book covers actual techniques and physical activities it is absolutely vital that you understand that this information if for educational and informational purposes only. This book is not intended to be a substitute for, nor provide, any professional advice, diagnosis or treatment. Please use common sense while studying this material. Everybody and every body is unique; think about it for a moment; every person has a different level of flexibility; everyone has a different range of motion through which their joints can move; therefore it is obvious that what may feel helpful and relaxing to one person may be very uncomfortable or even cause pain or injury to another. I am confident that you will find this information helpful and interesting but please check with your local doctor or professional for any and all physical issues or problems you may be facing. It should be clear to the reader that this information is provided as an informational service only without any implied warranty, performance, effectiveness or applicability whatsoever.

Also please be aware that this is not an exhaustive resource on all types of Chiropractic care that are available. A good variety of techniques are presented with a special emphasis on those that can be self-administered. There are also techniques included that some would consider as outside the scope of Chiropractic Technique; these have been included because there is often a certain degree of cross-over interest in those areas. There is also an extensive frequently-asked-questions and additional facts section that you might find useful as a reference. My goal is to provide information that will guide you towards a greater awareness of techniques that have been found to be helpful to others in alleviating discomfort and unnecessary chronic pain. To your health ~ Ryan Seager Author of Chiro Cases of Death: Is Chiropractic Care Safe? http://www.amazon.com/dp/B00F1MP1QU

Chapter 1 – Neck Pain – How to Safely Adjust Your Neck Neck pain is a very common ailment that affects nearly everyone at one time or another. It is one of the most common reasons why someone might seek out a Chiropractor with back pain as being the number one reason. If you have someone else crack your neck for you; you may feel an immediate relief similar to when you stretch out and ‘crack’ an ankle joint or your wrists. However putting yourself in someone else’s hands can be a bit frightening for some people.

Neck adjustment can be scary! Even though your local chiropractor is trained in the proper technique; some people simply cannot get over the fear of having someone jerk their neck abruptly. If you are suffering from chronic neck pain and you are determined to try and adjust yourself, you can adjust your own neck by following these three steps. Step 1 – Loosen up your shoulder muscles and muscles of your upper back. You can do this be gently rolling your shoulders forwards and backwards. You can also massage your own back of your neck as in the images below:



Whenever you massage your own muscles, use firm pressure but never overdo it to the point of pain. Step 2 - Loosen up and rotate your neck. Start with a side to side motion (like you are saying no) then follow an up and down motion (like you are saying yes). Next gently sway your head back and forth as if trying to touch each ear to your shoulder and lastly slowly and gently rotate your head in large circles three to five times both clockwise and counter-clockwise being careful not to go beyond a comfortable range of motion. Step 3 – The final step is the actual motion for adjusting your neck. While keeping your shoulders down and relaxed, you want to press against your chin in a direction that to the side, back and slightly up as in the images below:

Pushing the chin to the side, back and away. Remember to keep your shoulders down and relaxed; ideally you can follow a slow controlled motion. If done with force, you will hear a ‘crick-crack’ and feel a mild sense of relief in your neck, similar to when you ‘crack’ your ankle or wrist joints; but there is no need to purposely push to the point of hearing a crack or pop. You may prefer to push on the chin using a fist like so:

You must be EXTREMELY careful when trying this for the first time and you really should have someone experienced show you the correct method. Don’t try it out on your friends or they won’t be your friends anymore. If applying to yourself be very gentle. You can also use a two-handed method that has your upper hand applying pressure to the top of your head in an opposite direction as in the images below:

Self neck crack using two hands The final position will likely have your head twisted to one side as in the image below:

This technique, when done correctly, can bring relief and would not involve an extreme amount of force. When done incorrectly, you can hurt yourself, perhaps seriously. You may ask, if there is risk of injury, why on earth would I want to attempt such a thing on myself. Well, that is a good question. The reason is that many people find it to be an effective method of loosening up the neck, realigning the vertebrae in the neck and generally providing relief of mild chronic pain when nothing else works. If you are not suffering any pain, there is really no need to adjust your neck in this way. Some people even get in the habit of cracking their neck often; as casually as someone may crack their knuckles. There is no one single method to crack your neck, some people can simply jerk their chin to one side without even using

their hands and they will hear a loud crackle.

Regular neck-cracking You certainly do not want to crack your neck as frequently and as carelessly as some people crack their knuckles. There are blood vessels that run through your neck and to the brain; if you continuously apply force to these blood vessels you could theoretically cause damage leading to a stroke or death. Personally, I find twisting my head as in the above image, but not to the point of cracking, to be an effective method of reducing fatigue from having typed at a keyboard for a while. My work forces me to be at a keyboard for extended periods of time and every once in a while I will simply stop and follow the three steps above to gain much needed relief from muscle tension as well as relieving pressure in the neck itself. After practicing the twisting motion, I allow my head to rest completely backwards for several seconds while being supported by the back of my chair and then I let it rest for several seconds completely forward allowing my chin to rest on my chest and stretching out the back of the neck. It is more a method for relaxing the muscles in my neck than for any adjustment of vertebra. The key point to remember is that I do this gently and slowly. If you are too scared to have someone else crack your neck, you will likely also be too scared to be able to do it yourself so in these cases, the method of gentle twisting, but not to the point of cracking, may be ideal for you. You can follow the steps for effective relief and they only take a minute or

two to do at your desk or wherever you may be seated. So to recap: to safely self-adjust your neck: Step 1 - Gently stretch your neck backward as far as is comfortable and breathe out for several seconds as in the image below:

Step 2 – Gently stretch your neck all the way forward and breathe out for several seconds as in the image below:

Step 3 – Gently twist your chin back and up. You can cup your chin in your palm, press a fist against your chin or hold the chin as in the image below.

The key is to do this last step gently. You may or may not hear a cracking sound but don’t force the motion just so that you will hear something. You can

use your other hand to gently apply pressure at the top of your head in the opposite direction. Some people still advocate a sharp jerking motion that results in a cracking sound. They self-adjust this way frequently and have never suffered any ill effects but I simply do not recommend this method. I much prefer a slow gentle approach and I never twist my neck to the point of hearing a crack and I have enjoyed excellent mobility in my neck and am pain-free for many years.

Chapter 2 – How to Align Your Spine Here are some self-adjustment exercises you can do to help relieve lower back tension, fatigue and pain. These two simple exercises work well together. Exercise 1 First, lay on your stomach with arms out as in the image below:

Next begin to lift on foot up into the air:

Continue to bring this foot up and over to your opposite side as in the image below:

Continue to slowly extend the foot and leg back towards your opposite hand. This motion will force you to partially lift your torso off the ground.

The final position will have your foot touching down near your opposite hand as in the image below.

Slowly retract your leg and foot to the starting position and execute the same motion with the opposite leg. You can gradually increase the tempo of the

motion at a smooth steady pace but never quickly or forcefully. Don’t worry if you can’t bring your leg close to your opposite out-stretched hand, just bring it across as far as is comfortable for your level of flexibility hold it there for a few seconds to get a full stretch. If you are unable to do the exercise at all, ask a friend to help you move your et through the motion and try and relax and breathe deeply as they help you. Exercise 2 Start by laying flat on your back with your hands raised above your head.

Lift one knee up directly in front and grasp it with the opposite hand. Keep your other arm above your head and turn your head sideways away from the knee you are lifting up. This sounds a bit complicated but you can easily see the motion from the image below:

Complete the exercise by pushing the knee all the way across your body to achieve a comfortable stretch. Never make this movement too quickly and never push too hard against your leg.

Switch legs and complete the motion on the opposite side as in the image below:

These two simple exercises when done correctly can help to align your spine and relieve stress on your lower back. Try and perform these exercises slowly and with proper breathing; inhaling as you lift your knee and exhaling as you stretch the leg across your body – hold it across your body for several seconds. Close your eyes and concentrate on imagining your lower back stretching out properly; as you breathe out, hold the vision of all tension flowing out of your lower back and allow the back muscles to relax deeply. Make sure you do these lower back exercises on a comfortable surface such as a deep pile carpet or even better is to use a good quality yoga mat. Alternate these exercises and perform them frequently, preferably several times per week to maintain proper spine alignment.

Chapter 3 – Simple Chiropractic Adjustment In this chapter I will suggest a method simple chiropractic adjustment. This can help if you are experiencing back pain from stress, spending too much time on the computer, if you have been standing too long, have not been sitting correctly or if you have hurt your back from lifting something improperly. The first step is to find a place where you can hang downwards as in the images below:

Next you want to raise your knees and lower legs straight up to a ninety degree angle behind you as in the image below:

This exercise will help to shift weight distribution from your lower back or hips and instead distribute your weight throughout your entire spine. Take a deep breath in then exhale as you hold the position while relaxing and

breathe out slowly for 5 or 6 seconds. If you are too heavy to perform this exercise or if your arms are not strong enough to support your weight, you can place a supporting object under your knees; so you would essentially be kneeling while lifting upwards into the air and grasping onto a support bar above you. Many exercise centers and gyms today have a machine that lets you do weightassisted pull ups. This is an alternative solution if you are unable to lift up your own body weight. This machine will allow you to through a full range of motion and to hand down fully without too much stress on your hands, wrists and arms. The weight assisted pull-up machine will look similar to the image below:

Use the machine to allow yourself to stretch out fully with your arms straight above you. Pause at the bottom and breathe deeply, take a moment to close your eyes and feel your entire body lining up properly with a good extension of your torso and spine.

Chapter 4 – Best Sleeping Positions In general it is usually not a good idea to sleep on your stomach. However, many people have gotten used to this method of sleeping and have no problem with it. Here, I want to show a good way to sleep from a Chiropractor viewpoint. The first step is to get four pillows. Next arrange them around your body so that you have multiple points of support. One under your head, one under your legs and one under each arm as it the image below:

You can also modify this position if you prefer to sleep with your hand folded across your chest as in the image below:

If you refer prefer to sleep on your side, you can still use the four pillow method but you would modify it as follows. Place one of the pillows between your legs instead of under your legs and use a large pillow for back support as in the image below:

This position may look rather uncomfortable but it is actually a very comfortable position for your body. It takes stress off of your shoulders that occurs when sleeping directly on your side. Also the pillow between your legs helps to stabilize your pelvis and lower back. As with adopting any new sleeping position, it may be difficult to get used to at first but it will be worth it if you need relief from waking up with aches or stiffness in your neck and shoulders.

Chapter 5 – Sprained Ankle Treatment Sprains and strains in ankles are very common not just from sports but also just from everyday activities of walking. It is very easy to ‘roll’ your ankle accidentally. This can result in stretched or torn ligaments. Chiropractors will often use the Graston Technique which involves a number of steps. First they will apply a heat pack to the affected area. This will increase the circulation in the ankle. Next a lubricant will be applied to the ankle. Next the Chiropractor will rub a metal tool in a downward motion along the length of the ankle. This is done to help with the elimination of any scar tissue that may have built up within the joint. It is a type of scraping-massaging motion.

The tools used in the Graston technique were originally developed by athletes but are also used by physical and occupational therapists, hand therapists, athletic trainers and of course Chiropractors. The tools are available for purchase by the individual consumer but most people will prefer to visit a certified clinic to get the treatment done by a trained professional. The tools used for soft tissue treatment look like this:

After completing the scraping-massaging motion, the Chiropractor will apply an ice pack to the affected area to help decrease swelling in the ankle and speed the removal of damaged tissue. For an individual to replicate this method they can follow similar steps. If you have been unfortunate enough to suffer an ankle strain or sprain, you can begin by taking a hot bath and gently massaging the area for at least five minutes. Afterwards you can follow the I.C.E. method of applying Ice, Compression and Elevation. Place a dozen ice cubes into a freezer bag that zips closed so that water will not leak out. Place the ice bag in a towel and wrap the towel firmly around your ankle. Finally elevate the ankle on a comfortable rest so that your leg is angled upwards from where you are sitting.

You can repeat this process once or twice per day to get relief. It is important to note that this treatment is effective for minor strains and sprains but a serious ankle injury should be treated at a hospital or clinic that can administer

x-rays to determine what treatment is required.

Chapter 6 – Back Pain - Lower Back Treatment This method will show you how to safely adjust or ‘crack’ your lower back. It uses an exercise similar to the one we covered in the chapter two on spine alignment. We start by lying on our back comfortably with our knees up.

Next we lift up one knee as in the image below:

Now you can flatten the opposite leg as in the image below:

Now we push our upper knee to one side while turning our head and extending

one arm in the opposite direction. The next photo shows how to do this.

At this point, you may already be at the maximum range of your flexibility. However if you are able, you can safely continue to push down until you hear a slight pop or ‘crack’ in your lower back if you have the flexibility. You don’t need to hear this, it’s just that it will occur in most people. For the first time trying this, you may need to have an experienced person to help and guide you.

At this point you want to ensure that you are relaxed and are breathing deeply and comfortably. You now return to the starting position and repeat the steps on the opposite side as in the images below:

For a more intense adjustment, you can have someone help by pressing down on your knee or upper thigh that is across your body while simultaneously holding down your opposite shoulder. As always, be very careful while doing this exercise to ensure that you get the full benefit without injuring yourself. By doing this exercise frequently and correctly, you can maintain proper spine alignment, ease lower back pain and improve overall mobility. It is an excellent technique when done properly. Remember to relax while doing the exercise and hold the position for several seconds in the stretched position. Never try and swing your knee across your body too quickly or with too much force. Let your

body relax into the stretch; as the muscles in your back unwind (relax) it will also allow your spine to decompress and re-align itself.

Chapter 7 – Self Hip Adjustment I would like to introduce you to a very simple technique that has been used to help hundreds of people who had previously suffered with problems such as scoliosis, sciatica, pains in the sacrum, hip joint pain, knee pains, foot problems, hernias, sinking of the uterus, abdominal problems, intestinal problems and bladder problems. This simple treatment has often brought relief with no other manipulations needed! In 90% of cases, uneven leg length is caused by a slightly dislocated hip joint; this dislocation can be a contributing cause to all the painful problems listed above. I am now revealing to you the straightforward way to detect and correct this uneven leg length caused by a slightly dislocated hip. The legs are the direct support of the pelvis and they need to be even; when they are not, the pelvis is twisted during day-to-day movements. This solution is so simple yet effective that some physiotherapists and Chiropractors don’t want it to be revealed! So we begin with step 1: Lay flat on your back with your legs extended and have someone elevate your legs as in the image below:

You want them to examine if there is any difference in length between the two soles of your feet. Normally they will be able to see that one leg extends longer than the other; sometimes it will be barely noticeable and sometimes there will be several centimeters difference. On the leg that appears shorter, bring that leg upwards towards your torso like so:

Next, reach down with your hand cupped and grip below your thigh of the elevated (shorter) leg.

Next stretch out that leg while keeping your hand firmly cupped and gripped under your thigh.

Bring the knee up and extend back down several times. You can have your friend hold your leg for support as you do this.

Afterwards, the person helping you will see that the lengths of both legs are now adjusted to equal length. You can get up and walk smoothly. Don’t underestimate the value of this simple adjustment, it can bring relief for a variety of issues that may be the cause of pain in your body.

Chapter 8 – Gravity Inversion Therapy An excellent self-adjustment method that is now available to individuals is made possible by the widespread availability of gravity inversion tables. They look similar to what you see here:

There are many different models to choose from and they range in price from about $100 to $400 dollars. You could probably pick one up second-hand at a very good discount because many people buy them and then for whatever reason, they stop using them. You can always find them for sale on eBay, through your local resale news or at garage sales. It is really a shame that people stop using them but it is also understandable. There are a number of reasons why people stop using gravity inversion tables: 1 – The sensation of being inverted is at first very uncomfortable and unsettling. You have blood rush to your head and it is simply a position that we are not used to. If you use the machine a little longer each day, it will become much more pleasant over time. The key is to relax and breathe. Maybe you will only be able to be inverted for a few seconds when you first try; by relaxing and breathing properly you can gradually increase the time to several minutes per day. 2 – An inferior quality machine may have uncomfortable ankle holders. Make sure you get a table that snugly grips your ankles but does not cause pain.

3 – Ankle pain when inverted. Even with a good quality machine, remember to warm up your ankles by stretching them out in a full range of motion prior to using the machine. Some people find it easier to use when wearing a thick pair of socks depending on the type of ankle holders on the table. If you are able to get a good quality table and use it often, you can enjoy excellent decompression of the spine in just a few minutes per day. You can perform a variety of gentle exercises while inverted or you can simply rest. I use my inversion table to decompress my entire body and for focused meditation before the start of each day and sometimes in the evening prior to sleeping.

Summary & Conclusion I hope you have found these techniques helpful. These are just a few simple yet effective techniques you can implement to increase the quality of your overall health and well-being. Hopefully you will keep it as a handy reference for future use. I think Chiropractors have many useful methods that can improve the quality of life for many people but I also realize that some people cannot afford to visit one on a regular basis or they are simply or too timid or reluctant to visit one for personal reasons. As you can tell I am not suggesting that you absolutely must see a Chiropractor. I am simply introducing you to a number of techniques and methods that you may want to try to achieve relief on your own. Of course it is better to have someone help you, but if any of these methods is useful for improving your well being, it will have served its purpose. Please take a moment to share a gift copy with a friend or post a positive review. May you continue to enjoy good health and positive well being in all things. – Ryan Seager

Bonus Section - Frequently Asked Questions and Additional Facts What is the difference between a Chiropractor and a medical doctor? Doctors use the initials M.D. (Medical Doctor) and Chiropractor use the designation C.D. (Doctor of Chiropractic). But besides these designation letters there are three main differences you should be aware of. Chiropractors and medical doctors have different education requirements which typically, more or less, follow the outline as follows. Chiropractors must attend a four year program in a recognized Chiropractor school. Upon successful graduation they must serve an internship period of two years. Medical doctors begin with a four year undergraduate program at a recognized college or University in pre-medical (pre-med) studies. Upon graduation they must get accepted into a medical school for an additional four years of study. Lastly they serve an internship period at a hospital followed by a residency position. After that process they may start their own individual practice or specialize in a specific medical area of expertise such as a surgeon. A psychiatrist is someone that is trained as a psychologist but is also a licensed medical doctor. Medical doctors are licensed and permitted to prescribe specific drugs (prescribed medications) that are not available over the counter. Chiropractors can recommend supplements, vitamins or homeopathic remedies but they are not allowed to prescribe drugs the way medical doctors can. Medical doctors such as surgeons are licensed to perform detailed internal surgery on people whereas Chiropractic treatment must be ‘non-invasive’ that is, they can only perform external bodily manipulations.

What methods might you find Chiropractors using to treat people? Chiropractic treatment is actually quite broad. Some people think that Chiropractics only ‘crack’ people’s spines or manipulate neck bones! Spinal adjustment and manipulation is a very important part of Chiropractic treatment but there are also a number of other treatments that they may implement for clients. These treatments may include massage, acupressure, acupuncture, vitamin therapy, nutritional instruction, fitness instruction, gravity inversion therapy and holistic teaching. Most Chiropractors teach that optimal health requires a number of factors like diet and exercise to be combined with spinal adjustments for best results and optimal overall well-being.

How much does it cost to go see a Chiropractor? Chiropractors set their fees individually and each individual Chiropractor will usually have a number of different fee schedules depending on the services needed. They will also often individual fees as well a package plan for a whole family. Here is an example that you may see: One adjustment per week: Individual: $50 to $100 Family: $150 to $250 Two Adjustments per week: Individual: $100 to $200 Family: $175 to $350 Unlimited adjustments per week: Individual: $150 - $250 Family: $200 - $400 Your local Chiropractor will likely also have monthly plans. They will also offer free consultations and evaluations to determine what exactly would be the best plan for you and your family. The figures above are only estimates of average plans; you may find a wide range of price options that differ from these ranges. What should I know before going to see a Chiropractor? 1 – You should be aware that initial consultations are normally free. You need to have a chance to sit down and discuss your concerns and ask questions. Your

Chiropractor will also need to find out about you and your overall health and well-being before being able to suggest specific solutions. 2 – The importance of x-rays. If you are experiencing pain anywhere in your joints or anywhere in your body for that matter; it is vital to remember that oftentimes x-rays are really the only way to see exactly visually the condition of the bones in your body. Your Chiropractor will be able to help you gets x-rays and will know if they are needed. 3 – You need to be aware that not all Chiropractic Doctors use the same techniques. Some prefer hands-on methods and other like to use instruments like the Graston instruments. Some use gentle massage and some prefer ‘jointpopping’ techniques. You can find out what techniques your Chiropractor uses during the initial consultation. 4 – Visitation frequency will vary for each individual. Some people need and find relief from seeing their local Chiropractor very often; multiple times per week. Other may only need to go for ‘tune-ups’ only once every few months. 5 – Payments options will vary. Some Chiropractors will accept health insurance, other may not. Some will accept a variety of payment forms, other may only accept cash & credit card. Never choose a Chiropractor based solely on price; you want to have a good fit with someone your trust and are confident can help your health and well-being.

What factors should I consider in choosing a Chiropractor? 1 - A referral or recommendation from someone you know. If you new to your city or have just never visited a Chiropractor before, chances are good that someone you know will have some direct first person experience with a local Chiropractor. 2- If nobody in your circle of friends or work colleagues can recommend a doctor for you; you can always ask your local Chiropractor for a few satisfied clients that you can contact directly as a way to confirm that you are dealing with someone you are comfortable with. 3 – Costs should be reasonable and within your budget. If you are faced with rates that are beyond your finances, you may be dealing with someone that is trying to discourage new business or perhaps is in a situation with very high overhead costs. Shop around until you find someone that within your budget. 4 – Find someone that uses techniques that you are comfortable with and agree with. If you meet with a Chiropractor and they recommend acupuncture but you are opposed to that method; obviously it will not be a good fit for you. It only makes sense that you want to have someone whose techniques match your needs and desires. 5 – Your Chiropractor should have a good network of relationships with other health care providers such as medical doctors, specialist, nutritionists, physiotherapists etc. It could be that you will need a referral to a different health care provider in the future and have a Chiropractor with good local contacts will help you and be an asset to your health program for the long run.

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