Thrival Skills for Grandparents: Stay Strong, Stay Engaged, and Enjoy Every Moment

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Grandparenting: A Joyful Marathon, Not a Sprint 

Being a grandparent is pure magic—unfiltered joy, unconditional love, and a second chance to experience childhood. But let’s be honest: keeping up with energetic grandkids can feel like an Olympic event. One minute you’re lifting a toddler, the next you’re testing your flexibility playing hide-and-go-seek, and before you know it, you’ve been recruited for a backyard soccer match. 

The reality? Grandparenting takes physical endurance, mental agility, and emotional resilience. Without the right strategies, the fun can quickly turn into fatigue—or even injury. But with a few thrival skills, you can enjoy every moment without the aches, strains, or exhaustion. (Consult with your healthcare provider before implementing these concepts if indicated.)

1. Move Smart, Stay Strong 

Protect Your Back: Lift Like a Pro 

The #1 mistake grandparents make? Lifting grandkids the wrong way. Always bend at the knees, keep the child close, and engage your core. Even better? Encourage independence! Get down to their level if your body can handle it instead of constantly picking them up. 

Build Everyday Strength (No Gym Required) 

Strong muscles and good flexibility make everything easier—from pushing a stroller to playing on the floor. Simple chair squats, wall push-ups, and gentle stretching keep you mobile and injury-free. Pro tip: Turn stretching into a fun game with your grandkids—they’ll love it, and you’ll stay limber!  

Balance is Key (Literally!) 

Tripping over toys, quick turns, and sudden sprints are part of grandparenting. Prevent falls with single-leg stands, heel-to-toe walking, or stretching a few times a week. Sturdy, non-slip shoes are your friend.  

2. Play Smarter, Not Harder

Know When to Hit Pause

A full day with grandkids is exhilarating—but exhausting. Balance active play with quieter activities like puzzles, storytime, or crafts. Stay hydrated, take breaks, and listen to your body. Grandparenting is a marathon, not a sprint!

Engage in Joint-Friendly Play Ideas

• Seated table games (crafts, board games, puppet shows)

• Nature walks instead of high-impact running 

• Swimming for low-impact fun

• Playgrounds with benches nearby—so you can supervise without overexertion

3. Manage Stress and Strengthen Bonds 

Set Boundaries Without Guilt

You love your grandkids, but too much responsibility can lead to burnout. If you’re feeling stretched too thin, have an open conversation with your adult children about what you can realistically handle. Healthy boundaries = a happier grandparenting experience.

Grandkids Keep You Sharp—Let Them Teach You! 

Engaging with grandchildren can be a brain booster. Let them teach YOU something new—whether it’s a board game, a tech skill, or a funny dance move. It strengthens your bond and keeps your mind active.

Be Fully Present 

Put down your phone, look them in the eyes, and truly listen. Being engaged in their world creates lifelong memories and trust.

4. Evolve with Confidence

Stay Tech-Savvy

Want to connect with your grandkids (especially teens)? Learn to text, FaceTime, or even send emojis. It keeps relationships strong—even from a distance.

Blend Tradition with Today’s Parenting 

Parenting styles have evolved. Stay open-minded, respect new safety rules, and support without overstepping. A flexible, supportive grandparent is a cherished one.

5. Quick Grandparent Life Hacks 

  • Strategize – Mentally plan what you will be doing physically and prepare accordingly 
  • Warm Up Before Playtime – A few stretches can prevent pulled muscles.
  • Pre-Plan Activities – Rotate active and quiet time for better energy. 
  • Use Smart Lifting Aids – Step stools, strollers, and supportive shoes save your back.
  • Laugh at the Chaos – Spilled juice? Make it a fun cleanup game. Stress melts with humor!

 The Bottom Line: Thrive, Don’t Just Survive

Grandparenting should energize, not exhaust you. Take care of your body, set smart boundaries, and embrace the adventure. When you thrive, your grandkids thrive too.

So stand tall, move smart, and enjoy every joyful moment—because a healthy, happy grandparent is the greatest gift of all!

Here’s to thriving, one grand adventure at a time!

Contact Dr. Donkin for help with developing your grandparenting thrival skills! 

Scott Donkin

Winter Wounds and Spring Chickens: A Season of Renewal and Vitality

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As winter’s chill recedes, we often find ourselves emerging from a season marked by reduced activity and, for some, physical discomforts—what we might call “winter wounds.” These can range from the physical strains of shoveling snow to the mental lethargy induced by shorter days and limited sunlight. However, as spring approaches, it offers a unique opportunity to rejuvenate both body and mind, embodying the vitality symbolized by the term “spring chicken.” 

Spring isn’t just a change in weather—it’s an open invitation to shake off the heaviness and step into renewal. It’s the season of fresh starts, of shedding old limitations, of embracing the vitality and resilience that nature so effortlessly displays. It’s time to become a spring chicken—not just in name, but in energy, movement, and mindset.  

Why a “Spring Chicken”?

 The term comes from early 18th-century farmers who noticed that chickens hatched in spring were stronger, more vibrant, and in higher demand than their older, winter-worn counterparts. Over time, it became a metaphor for youthfulness, agility, and a fresh burst of life.

So how do you shift from winter-worn to spring-strong? Here’s how to turn seasonal fatigue into unstoppable vitality—with real, practical steps that make a difference.

1. Wake Up Your Body with a Spring Reset

Winter often means less movement, tighter muscles, and a sluggish metabolism. Instead of jumping straight into high-intensity workouts, reintroduce movement gradually. Start with dynamic stretching, morning walks, or light bodyweight exercises to wake up dormant muscles. As your body adjusts, increase intensity with outdoor activities like hiking or cycling. Check with your healthcare provider for your unique circumstances if needed.  

2. Breathe in the Season—Literally

Spring can be a form of natural detox. Fresh air, blooming trees, and longer days signal renewal—but only if you take advantage of them. Pay attention to the sensory shifts—the scent of budding flowers, the warmth of the sun. The more you tune in, the more energized and present you’ll feel. If you experience challenges with outdoor spring allergies then you may try standing or sitting in front of a glass window or door in an area where you can feel the sunshine and it’s warmth.

3. Shift into a “Spring Training” Mindset

Cold months create a pattern of conserving energy. Spring is the time to flip that switch and embrace momentum over stagnation.  Stop thinking of exercise as a chore. Instead, make movement a daily, enjoyable experience — bike to work, take post-dinner walks, or join an outdoor class. Even gardening, yard work, or playful activities with children count as functional, metabolism-boosting movement. The key is staying active in ways that feel good so movement becomes a habit, not an obligation.

4. Reinvent Your Daily Rituals

New seasons bring new rhythms—and your habits should reflect that.  Use this time to refresh your routine with small but impactful upgrades. Swap heavy winter meals for lighter, seasonal foods. Replace screen-heavy evenings with sunset walks or wind-down stretching. Keep a journal to track how these small shifts improve your energy and mindset. Spring isn’t just about doing more—it’s about doing better for your well-being.

5. Balance Energy with Rest—Don’t Skip Recovery

More daylight and increased activity can be energizing, but burnout sneaks in when you don’t balance movement with recovery.  Prioritize quality sleep and stress management to sustain your newfound energy. Create an intentional wind-down routine—limit screens before bed, try nighttime stretching, or practice deep breathing. Think of rest as fueling your next day’s vitality, rather than something passive. The best spring chickens? They know when to move and when to recharge. 

The Takeaway: Step into Spring, Stronger Than Before

Winter may have left its mark, but you don’t have to carry it forward. Use this season as a powerful reset—one where movement, mindfulness, and intentional choices fuel your best self. By embracing these shifts, you won’t just feel better—you’ll feel unstoppable.

Step outside. Move with purpose. Breathe in the renewal.

This spring, you’re not just shaking off winter—you’re stepping into something far greater.

Contact Dr. Donkin for personal help in healing winter wounds and shifting smoothly to spring chicken status!

Feburrrary: Thriving in the Coldest Month of the Year

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As February settles in with its icy grip, many of us find ourselves bundling up, bracing against the wind, and dreaming of warmer days. Here in Nebraska, it looks like the chill will be sticking around all month. But instead of merely enduring the cold, why not embrace it as an opportunity to strengthen both mind and body? 

Winter can be a season of renewal if we approach it intentionally. Instead of letting the frigid temperatures sap our energy and motivation, let’s use this month we can affectionately call ”Feburrrary” to build resilience, improve our health, and boost our well-being. Here are some fascinating, practical ways to stay strong, flexible, and vibrant through the coldest stretch of the year.

1. Embrace the Cold – It Has Benefits

Instead of fighting winter, why not work with it? Exposure to cold in small doses can actually improve health. 

  • Cold Exposure Boosts Immunity: Brief exposure to cold air (or a splash of cold water at the end of a shower) can strengthen the immune system.
  • Winter’s Quiet Offers a Reset: The slower pace of winter can be a great time for reflection, goal setting, and mindful living. 
  • Nature Thrives in Winter – So Can You: Observe how trees, animals, and the earth adapt to winter’s challenges, and take inspiration from their resilience.

2. Keep Moving Even When You’d Rather Hibernate

It’s tempting to curl up under a blanket all winter, but staying active is crucial for circulation, mood, and overall health. 

  • Indoor workouts, power sitting and winter walks are great ways to keep your muscles engaged. In embracing the cold, it reminds me of the wise words of one of my patients of Norwegian descent: ‘There is no bad weather, just bad clothes.’ 

3. Protect Your Back from the Winter Blues 

Cold weather tends to make muscles stiff and tight, increasing the risk of back pain and injuries. Stay mindful of your posture and movement throughout the day.

  • Treat shoveling snow like a workout….stretch first, use proper lifting techniques, and take breaks 
  • Avoid the ‘Cold Curl’: Hunching up against the cold shortens and tightens your spine. Instead, practice Power Postures with chest open, shoulders relaxed, and spine aligned. 

4. Feed Your Body for Warmth & Wellness

What you eat in winter directly impacts your energy levels, circulation, and even mood.

  • Protein and healthy fats like nuts, salmon, avocados and lean meats provide sustained energy and keep you warm. Root vegetables, dark leafy greens and citrus fruits provide essential vitamins for a strong immune system. 
  • Spice it Up: Ginger, turmeric, and cinnamon boost circulation and add warmth from the inside out.  

5. Mind Over (Cold) Matter

The winter months can take a toll on our mood, but small intentional actions can make a big difference.

  • Practice Intentional Sitting for Mental Clarity: A strong, upright sitting posture supports better breathing, focus, and mental resilience. 
  • Stay Social: Don’t let the cold keep you isolated.  Connect with friends, even if it’s virtual, to maintain emotional well-being. 

6. Sleep Smarter in the Cold

Winter’s long nights should mean better sleep, but the dry air and temperature shifts can disrupt rest.

  • Optimizing your sleep space and sticking to a routine help keep you from slipping into the sleepy hibernation slumber of winter. 
  • Evening Unwind with Intentional Sitting: Sitting with awareness before bed perhaps with deep breathing or light stretching prepares your body for restful sleep. 

Make Feburrrary Your Month of Strength and Wellness

February is ideal for getting your body ready for springtime activities like golf and projects like yard renovation. So, grab your warmest coat, hydrate well, straighten up that posture, and take on the cold with energy, wisdom and purpose. Spring will be here before you know it but, in the meantime, let’s thrive in the chill. 

Contact Dr. Donkin to help you get through Feburrrary and onto spring!  

Scott Donkin

The 2025 Matchup: New Year’s Resolutions VS A New Lease on Life

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Resolutions fade, but a new lease on life lasts – what will you choose this year? 

Imagine narrowly escaping a serious accident, illness, or life-altering event. The experience can leave you with a profound sense of gratitude and a determination to live differently—to live better. This is what it means to embrace a new lease on life. It’s not about temporary resolutions or fleeting intentions; it’s about deeply committing to life with purpose, care, and the understanding that each moment is a precious gift. 

As we step further into 2025, let’s explore how to approach the year with the mindset of a “new lease on life.” Let’s embrace this chance to live with greater gratitude, clarity, and empowerment while making it our best year yet.

What Is a New Lease on Life? 

Historically, a lease represents an agreement—a promise between parties that sets terms for use, care, and responsibility. Traditionally:

   •      Buildings: A tenant renews a lease to extend time and opportunity in a space.

   •      Vehicles: A lease enables a driver to operate an automobile for personal or business pursuits.

But what if we apply this metaphor to ourselves?

   •      The Mind: The tenant, responsible for decisions, direction, and focus.

   •      The Body: The building, providing structure, mobility, and strength.

A new lease on life is a fresh agreement between the mind and body to work in harmony. It’s a renewed commitment to care for ourselves, acknowledge life’s uncertainty, and live with intentionality. This mindset can emerge from moments of deep gratitude—like narrowly escaping a brush with death—or simply from the awareness that every new year is an opportunity to start fresh.

The Gratitude That Fuels a New Lease on Life

There’s something deeply transformative about facing life’s uncertainty. Whether it’s surviving an illness, avoiding an accident, or overcoming adversity, such moments inspire profound gratitude:

   •      Gratitude for the body’s resilience and ability to heal.

   •      Gratitude for the mind’s strength in navigating challenges.

   •      Gratitude for the opportunity to continue living, growing, and thriving.

This renewed appreciation often brings a desire to “do things right”—to honor the gift of life with choices that reflect care, purpose, and a commitment to living well.

Why a New Lease on Life Outshines Resolutions

While New Year’s resolutions often focus on fixing perceived flaws, a new lease on life is about expanding possibilities:

      1.  Resolutions Are Restrictive

        • Resolutions often feel punitive, like a list of “don’ts” or obligations. 

        • They lack the depth of gratitude and renewal that fuels lasting change.

      2.  A New Lease on Life Is Empowering

        • It’s not about eliminating behaviors; it’s about embracing life’s potential.

        • It fosters curiosity, creativity, and a desire to live fully.

      3.  Resolutions Are Temporary

        • Most resolutions fade because they don’t address underlying values or intentions.

        • A new lease on life creates a holistic, sustainable framework for growth.

      4.  A New Lease Is Transformative

        • It’s not about following a checklist—it’s about shifting your mindset.

        • It turns daily routines into opportunities for renewal, joy, and purpose.

Crafting Your New Lease Agreement for 2025

Just like a legal lease, your personal agreement for 2025 should have:

   •      Joint Commitments: The mind agrees to care for the body, and the body agrees to do its best to support the mind’s aspirations (I could make a funny Chiropractic pun here but I’ll spare your ribs on that lol)  

   •      Accountability: Both parties are responsible for honoring their roles.

   •      Mutual Benefit: A balanced partnership enhances health, productivity, and joy.

Strategies for Living with a New Lease in 2025

1. Start with Deep Gratitude

   •      Reflect on the moments—big or small—that made you grateful for life.

   •      Recognize the privilege of being here, now, with the chance to grow and thrive.

   •      Keep a gratitude journal to remind yourself of life’s gifts.

2. Care for Your Body (The Building/Vehicle)

   •      Movement: Find activities that bring joy, whether it’s walking, hiking, biking, yoga, or dancing etc.

   •      Nutrition: Treat food as fuel and nourishment, not restriction.

   •      Rest: Make sleep a priority, giving your body time to recover and recharge.

3. Honor Your Mind (The Tenant)

   •      Mindfulness: Practice meditation or deep breathing to center yourself.

   •      Creativity: Engage in goal setting, hobbies or projects that inspire you.

   •      Focus: Set boundaries with technology and distractions to protect your mental clarity.

4. Seek Joy and Connection

   •      Adventures: Explore something new—a skill, a place, or a perspective.

   •      Relationships: Spend time with people who uplift and energize you.

   •      Laughter: Find humor in life’s quirks and embrace moments of fun.

5. Embrace Accountability and Reflection

   •      Set regular “check-ins” to evaluate your mind-body agreement.

   •      Adjust your commitments as needed to stay aligned with your goals.

   •      Celebrate progress and acknowledge areas for improvement without judgment.

From a New Lease on Life to a New Lease on Living

While a “new lease on life” often comes from extraordinary moments of renewal, we can take it further—shifting to a new lease on living. This broader perspective emphasizes:

   •      Living fully and intentionally every day.

   •      Seeing challenges as opportunities to grow.

   •      Treating life as a partnership between gratitude and possibility.

Why This Mindset Works

A new lease on living transforms how we approach each moment:

   •      It’s Positive: Focuses on abundance rather than lack.

   •      It’s Sustainable: Encourages lasting habits and values.

   •      It’s Empowering: Aligns your actions with your highest potential.

Conclusion: Make 2025 Your Best Year Yet

This year, honor the gift of life with a renewed sense of gratitude and purpose. Whether you’ve faced adversity or simply recognize the opportunity to start fresh, embrace a new lease on living. Commit to caring for your mind and body, finding joy in the everyday, and approaching each day with intention and enthusiasm.

Let’s make it extraordinary! 

Contact Dr. Donkin if you need help with getting your body ready for the joint commitment with your mind! 

By Scott Donkin

’Tis the Season to Stretch

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The holiday season is well underway, bringing joy, festivities and a whirlwind of activity. It’s a time when we stretch ourselves in many ways: stretching our budgets to accommodate gifts and gatherings, stretching our patience as schedules tighten, and stretching our capacity to juggle work, family, and celebrations. Unfortunately, all of this stretching—when done without balance—can leave us feeling overwhelmed, stressed, and physically tense. 

This kind of overstretching can dampen the very joy we hope to experience during the holidays. But what if we reframed stretching into something positive, intentional, and refreshing? Instead of being stretched thin, we can stretch mindfully and healthfully creating more space in our bodies, minds, and lives for true enjoyment and well-being. 

Here are several empowering ways to stretch your mind and body this season. These techniques can help you relieve stress, maintain energy, and even inspire those around you to pause, reflect, and care for themselves. 

1. Stretch Your Body: Movement to Ease Holiday Tension

The physical demands of the season—long drives, shopping marathons, standing while cooking, or hunching over devices—can build tension in the neck, shoulders, back, and hips. Taking just a few moments to stretch can make a remarkable difference.  Contact your healthcare provider to make sure stretching in these ways is right for you. 

   •       Morning Wake-Up Stretch: Before you start your day, stand tall, reach both arms overhead, and lengthen your body as much as possible. Take a deep breath in, then exhale as you let your shoulders relax. This stretch may set a calm and energizing tone for the day.

   •       The “Holiday Hunch” Fix: To counteract slouching over shopping bags or devices, try a chest-opening stretch. Stand tall with your hands down by your sides and gently pull your arms downward while lifting your chest. 

   •       Seated Refresh: Whether at a desk or the dinner table, roll your shoulders forward, up, and back in smooth, slow circles. Follow this with a seated side stretch by gently leaning gently side to side.

These simple, mindful movements may melt away tension and restore comfort to your body, no matter how busy you are.

2. Stretch Your Breath: Finding Calm in the Chaos

During hectic times, we often breathe shallowly without realizing it. Shallow breathing can increase stress and leave us feeling rushed or drained. By stretching your breath—making it deeper and slower—you can quickly invite calm and focus.

   •       The 4-4-4-4 Breath: Breathe in for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before inhaling again. Repeat this for a minute and notice your mind and body relaxing.

   •       Gift Yourself a Sigh: A deep, audible sigh can release tension from the chest, neck, and face. Breathe in deeply, hold for a moment, then exhale through your mouth with a “haaa” sound. Repeat a few times for additional relief.

Encourage your family to try this too. These simple breathing techniques can be done in many places—at a stoplight, in line at the store, or while winding down at the end of the day.

3. Stretch Your Mind: Cultivate Gratitude and Perspective

The holidays often come with expectations that can add pressure. Stretching your mind means choosing to shift your focus, reframe challenges, and embrace what truly matters.

   •       Practice Micro-Gratitude: Notice small moments of joy—like the warmth of a cup of tea, the sparkle of holiday lights, or a shared laugh with loved ones. Gratitude stretches our perspective and invites calm into our minds.

   •       Set “Breathing Room” Expectations: Remind yourself that you don’t have to do everything perfectly. Create realistic plans, give yourself permission to say “no,” and allow space to simply enjoy the season.

   •       Be Mindful: Be intentional with your attention. When wrapping gifts, savor the task. When talking to loved ones, listen fully. These small acts of mindfulness stretch our awareness, deepen connections and presence.

Stretch Together

4. Stretch Together: Share the Gift of Movement and Connection

Stretching doesn’t have to be a solo activity. Invite your family or friends to join you for refreshing moments of movement or mindfulness that double as quality time.

   •       Family Stretch Breaks: Take a few minutes before dinner or after gift-wrapping to move together. Lead a few simple stretches, and enjoy a moment of calm together.

   •       Laugh and Relax: Laughter is its own form of stretch—it engages your diaphragm, relieves tension, and boosts your mood. Watch a funny movie or share jokes with your loved ones.

   •       Holiday Walks: Bundle up and take a brisk walk together. Stretch your legs, breathe in the fresh air, and enjoy nature or neighborhood lights.

These shared experiences can bring balance and joy to everyone in your circle.

The Takeaway: Stretch Wisely and Enjoy Fully

The holiday season will always come with its fair share of stretching—of budgets, schedules, and patience. But by adding intentional stretches for your body, breath, and mind, you can move through the season with greater comfort, calm, and connection.

When you stretch mindfully, you create space—not just in your muscles, but in your thoughts, your heart, and your life. It’s a gift you can give to yourself, and one you can easily share with those you love.

So, take a breath, stretch with intention, and fully enjoy this season. You deserve it.

Wishing you a joyful, calm, and wonderfully stretched holiday season! 

Contact Dr. Donkin with any questions or help with healthy stretching that fits your needs.

Scott Donkin

Retire the ‘Tired After Turkey’ Tradition

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Thanksgiving is often a favorite time for gathering with loved ones, sharing gratitude, and enjoying a feast that often becomes the centerpiece of the celebration. Yet, for many, the joy of the day is followed by a wave of fatigue, lethargy, and that familiar “turkey coma.” This post-meal sluggishness may be as traditional as the turkey itself, but it doesn’t have to be. With a few intentional adjustments, you can transform Thanksgiving into an energizing, fulfilling experience for everyone at the table.

Here are seven positive tips and strategies to help you retire the ‘tired after turkey’ tradition and create a Thanksgiving that’s balanced, joyful, and revitalizing: 

1. Embrace Intentional Eating 

Savor your meal by eating slowly and mindfully. Focus on enjoying the flavors, textures and aromas of the food and pay attention to your body’s early signals of fullness. Starting your meal with smaller portions allows you to truly relish every bite while preventing overeating, which is a key contributor to post-meal lethargy. 

2. Prioritize Nutrient Balance

Turkey gets a lot of attention, but the sides are where balance comes in. Pair the protein-rich turkey with fiber-packed vegetables, healthy fats, and complex carbohydrates. Dishes like roasted Brussels sprouts, sweet potatoes, or quinoa-stuffed squash can help stabilize blood sugar levels and prevent energy crashes.

3. Stay Hydrated 

It’s easy to overlook hydration amidst the festivities, but water is your best ally in combating fatigue. Dehydration can amplify tiredness, so drink plenty of water throughout the day. Consider infusing your water with lemon, mint, or cucumber for a refreshing twist.

4. Take Movement Breaks

Integrate light physical activity into your Thanksgiving traditions. A morning family walk, a game of touch football, or even a post-meal stroll can boost circulation, aid digestion, and keep energy levels up. Movement also creates wonderful opportunities for connection and conversation.

5. Rethink the Heavy Dishes

Modify traditional recipes to lighten the calorie load without sacrificing flavor. For instance, use Greek or plant-based yogurt instead of heavy cream in mashed potatoes or try a honey glaze instead of marshmallows on sweet potatoes. Offering a variety of lighter options allows everyone to feel satisfied but not weighed down. 

6. Create Moments for Gratitude and Relaxation 

Thanksgiving isn’t just about the meal; it’s also about togetherness and reflection. Include a moment of collective gratitude before or after the meal, or offer a quiet space for guests to relax. Gentle practices like deep breathing or a brief mindfulness exercise can help calm the nervous system and keep the day enjoyable rather than overwhelming. 

7. End the Day with a Light Dessert and Herbal Tea 

Instead of loading up on heavy, sugar-filled desserts, offer a selection of lighter treats like fruit crisps, dark chocolate, or baked apples. Pair them with soothing herbal teas like chamomile or peppermint, which aid digestion and promote relaxation without the crash of coffee or sugary beverages. 

By incorporating these strategies into your Thanksgiving, you may elevate the experience from a day of indulgence and exhaustion to one of celebration, connection, and rejuvenation. This year, retire the tired after turkey tradition, and create a holiday that leaves everyone feeling lighter, brighter, and more grateful than ever.

Here’s to a Thanksgiving that nourishes not just the body, but the heart and spirit, too!

Contact Dr. Donkin for more information about retiring the ‘Tired After Turkey’ tradition or effectively working through the neck and back tension and pain that is often associated with it.  

The Great Lincoln Leaf Pickup: How to Conquer 23.4 Billion Leaves Without the Strain!

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Every autumn, the city of Lincoln, Nebraska, transforms into a vibrant, colorful canopy as the estimated 117,000 trees across the city shed their leaves. With each tree holding an average of 200,000 leaves, this season brings a total of 23.4 billion leaves fluttering down—covering lawns, sidewalks, and streets. For a community that takes pride in its beautiful landscapes, managing all these leaves becomes an impressive collective effort that I call The Great Lincoln Leaf Pickup.

This annual event calls for Lincoln’s residents to roll up their sleeves and grab their rakes to clear yards, parks and common spaces before winter sets in. But make no mistake: picking up all these leaves is more than just a fall chore. The sheer amount of bending, twisting, raking, bagging, lifting and carrying required to handle this monumental leaf load is a physical challenge. Without the right preparation, this can leave many with sore backs, stiff necks and aching shoulders.

If you’re planning to join the community in the Great Lincoln Leaf Pickup and want to avoid the physical strain, here are some practical tips to help you prepare, protect your body and enjoy this seasonal activity to the fullest.

Get Ready to Rake: Preparing Your Body and Mind

1. Warm Up Before You Head Out

Start by gently warming up your body to get your blood circulating and prepare your muscles and joints for the work ahead. A quick 5–10 minutes of light stretching, brisk walking or even some gentle movements like arm circles or lunges can make a big difference. This helps reduce your risk of injury and gets you ready to tackle those piles of leaves.  

2. Mentally Rehearse Your Movements

Before you even grab your rake, take a moment to mentally go through the movements you’ll be making—bending, lifting, reaching and twisting. This mental rehearsal can help you approach the task with awareness, making it easier to use proper form and protect your body from unnecessary strain.

3. Stay Hydrated

Hydration is essential for your muscles and joints, especially as you’ll be active outdoors. Start hydrating before you begin, and keep a water bottle nearby to sip throughout the task. Staying hydrated can keep you feeling energized and help prevent muscle cramping.

4. Use the Right Tools for the Job

Using proper equipment can make a world of difference. Use the right equipment for you and your task like a lightweight, ergonomic rake designed to reduce strain on your back and shoulders.  Depending on the size of your yard and the volume of leaves, consider using a leaf blower or a specialized leaf bagging tool to reduce the physical load on your body.

5. Pace Yourself and Take Breaks

With 23.4 billion leaves to tackle, pacing yourself is key. Take breaks as needed to avoid overloading your muscles and joints. Setting a timer to remind yourself to pause, stretch, and breathe every 15–20 minutes can help prevent fatigue and keep you feeling fresh throughout the task.

6. Stay Mindful of Your Movements

Paying attention to each movement you make—whether you’re bending to pick up a pile, raking in long strokes, or lifting a bag—is essential. Be mindful of keeping your spine aligned, lifting with your legs and avoiding twisting motions that can strain your back.

7. Stretch It Out Afterward

Once you’ve made it through the leaves, take a few minutes to stretch your muscles. Gentle stretches for your neck, shoulders, lower back and legs can help reduce muscle tension and prevent soreness. Stretching is a great way to finish the day and reward your body for a job well done.

8. Consult Your Healthcare Provider as Needed

If you have any pre-existing conditions or concerns, it’s wise to check with a healthcare provider before taking on a physically demanding task like leaf pickup. And if you experience any lasting pain or discomfort afterward, reach out to a professional for advice.

Reap the Benefits of Fall—Without the Pain

By taking these proactive steps, you can turn the Great Lincoln Leaf Pickup into a healthy, enjoyable and productive outdoor activity. With a little preparation and awareness, you’ll be able to enjoy the beautiful fall weather and the satisfaction of a job well done—without the strain and pain that sometimes comes with it. Let’s make the Great Lincoln Leaf Pickup a community tradition that’s not only good for our environment but also great for our well-being.

This autumn, Lincoln residents are not just tackling billions of leaves; they’re embodying the spirit of community and care, showing that with the right approach, we can achieve big goals together—while taking care of ourselves. Enjoy the season, and happy raking!

Contact Dr. Donkin for more information about The Great Lincoln Leaf Pickup or effectively working through the neck and back tension and pain that is often associated with it.

September Stress: Understanding and Overcoming Seasonal Stress

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As September rolls around each year, a familiar feeling begins to creep in for many: a mix of anxiousness, pressure, tension and stress—that I call “September Stress”. This term captures the emotional turbulence often associated with the end of summer and the start of a new school year. Whether you’re a student, parent, teacher, or simply someone attuned to the changing seasons, the transition from the carefree days of summer to the structured routines of fall can bring about a host of uneasy feelings. 

What Causes September Stress?

September is not just about the return to school; it encompasses a broader set of stressors that many experience during this time of year. Here are some of the most common factors:

1. Back-to-School Pressure: The preparation for the new academic year can be overwhelming. Students might have worried about new classes, teachers, or even making friends, while parents may have felt  the strain of shopping for school supplies, activities, coordinating schedules, and managing their children’s anxieties.

2. Early Signs of Autumn: The subtle shift in the weather, with cooler evenings and shorter days, signals the end of summer. For some, this change can trigger a sense of loss or melancholy, as it marks the transition from a season of relaxation to one of increased responsibilities. 

3. Workplace Expectations: For those in the workforce, September often brings a renewed focus on projects and deadlines that may have been postponed during the summer months. The shift from a slower summer pace to a more demanding workload can be jarring.

4. Financial Concerns: The end of summer might have also come with financial stress, as families prepared for the costs associated with the new school year including tuition, extracurricular activities and fall clothing.

5. Unmet Summer Goals: Many people set goals at the beginning of summer—whether it’s taking a vacation, starting a new hobby, or spending more time outdoors. As September arrived, there can be a sense of disappointment if those goals haven’t been fully realized.

6. Social Shifts: Summer often brings a shift in the social calendar with vacations, barbecues, and outdoor gatherings. The return to a more structured routine can lead to feelings of isolation or social pressure as people adjust to new schedules and obligations.

How to Relieve September Stress

While September Stress is a common experience, it doesn’t have to dominate your mindset. There are many positive steps you can take to alleviate these feelings and make a smooth transition into the fall season. Here’s how:

1. Embrace the Change in Seasons: Instead of mourning the end of summer, find joy in the early signs of autumn. Engage in activities you like that celebrate the season like apple picking, hiking in cooler weather or enjoying fall-themed foods.

2. Set Realistic Expectations: It’s important to recognize that not every goal set at the beginning of summer will be achieved. Focus on what you did accomplish, and set new, realistic goals for the fall.

3. Practice Mindful Sitting: Incorporate intentional sitting practices into your daily routine. This can help you stay grounded and reduce stress. Whether it’s through meditation, deep breathing, or simply taking a moment to relax in a comfortable position, mindful sitting can be a powerful tool for managing anxiety.

4. Prioritize Self-Care: Make self-care a priority as you transition into the fall. This could include regular exercise, a balanced diet, adequate sleep and setting aside time for relaxation and hobbies. Remember, taking care of yourself is essential for managing stress.

5. Stay Connected: Maintain your social connections even as schedules shift. Whether through regular phone calls, meet-ups or online gatherings, staying in touch with friends and family can provide much-needed support and a sense of continuity. 

6. Focus on Positivity: Shift your perspective by focusing on the positive aspects of the upcoming season. Look forward to new opportunities, experiences, and the personal growth that comes with embracing change.

7. Engage in Creative Outlets: Channel your feelings into something creative. Whether it’s journaling, painting or playing music, creative activities can be a great way to express emotions and reduce stress.

Moving Forward with Confidence 

Dr. Donkin has noticed with patients that he cares for that September Stress often starts out as August Angst that is not resolved.  The physical manifestation of mental stress is usually tension that develops in the neck, shoulders and back that continues and progresses until the cycle of stress and tension is addressed through dealing with the stress with suggestions in this article as well as taking care of the lingering physical tension, strain and pain.  The Chiropractic care that Dr. Donkin provides can be very effective in relieving the September Stress cycle which is essential so it does not lead into October Overload! 

You can turn this seasonal stress into an opportunity for growth and renewal. Embrace the transition, look forward to the possibilities that the autumn holds, and remember that you have the power to navigate this period with confidence and grace. 

Contact Dr. Donkin for more information about September Stress or effectively working through the neck and back tension and pain that is often associated with it.

10 Empowering Travel Tips to Banish Back and Neck Pain This Summer

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Summertime and travel go hand in hand. This season, individuals, families and groups are setting off on adventures near and far. But summer travel, while exciting, often brings the unwelcome guest of back and neck pain, dampening the joy of exploration. Whether you’re off to vacation paradises, thrilling sporting events, or business trips, discomfort can strike regardless of the occasion or mode of transportation—be it car, bus, plane, or boat.

Travel challenges your back and neck due to the repetitive actions of bending, twisting, reaching, and lifting luggage; prolonged periods of sitting; the stress of planning and meeting schedules; disrupted sleep patterns; and changes in diet and hydration. But fear not! Here are ten empowering travel tips designed to keep you pain-free and fully enjoying your summer escapades.

1.  Pack Like a Pro

  • Channel your inner minimalist: bring only what you need and pack efficiently. Opt for luggage with wheels and a retractable handle to save your back.
  • Balance the weight in your bags and avoid overloading them. A lighter load equals less strain on your body.

2. Lift with Power, Not Pain

  • Master the art of lifting: bend your knees and use your leg muscles, not your back, to hoist your luggage. 
  • Engage your core before lifting luggage to help prevent back strain.
  • Keep your luggage close to your body, like a hug, to avoid unnecessary strain.

3. Embrace Neck-Friendly Travel Gear

  • Treat yourself to a high-quality travel pillow that supports your neck’s natural curve. This small investment can make a big difference in comfort. 
  • Experiment with different pillow shapes and materials to find your perfect match.

4. Posture Perfect: Sit Like a Champ

  • Command your seat: adjust it so you sit upright with your back supported and feet flat on the floor.
  • Resist the urge to slump or lean forward, which can stress your spine. Sit tall and confident.

5. Move and Groove: Frequent Breaks are Key

  • Be a movement maestro: every hour, stand up, stretch, and take a short walk. Keeping your muscles active prevents stiffness.
  • On road trips, plan pit stops not just for fuel, but for your well-being. Stretching and walking keeps you refreshed.  

6. Hydration and Nutrition: Your Travel Allies

  • Drink water like it’s your job. Staying hydrated keeps your muscles flexible and reduces the risk of cramps.
  • Opt for balanced, light meals that fuel your body without causing discomfort. Fresh fruits, veggies, and lean proteins are your friends.

7. Ergonomic Essentials: Bring Your Own Comfort

  • A lumbar support cushion can be your best travel companion, providing your lower back with the support it craves.
  • Choose seats and chairs with good back support whenever possible, and don’t be shy about asking for what you need.

8. Stretch to Success: Keep Those Muscles Happy

  • Incorporate simple stretches into your travel routine to keep your muscles limber and tension-free.
  • Focus on stretches that target key areas like your neck, shoulders, back, and legs to stay agile.

9. Stress Less: Plan Like a Zen Master

  • A well-organized itinerary can be a game-changer. Plan ahead to reduce last-minute stress and enjoy a smoother journey.
  • Build in extra time for unforeseen delays, so you’re always ahead of schedule and stress-free.

10. Sleep Smart: Adjust with Ease

  • Bring your own pillow from home for consistent neck support and a touch of familiarity.
  • Practice good sleep hygiene by maintaining a regular sleep schedule and creating a relaxing bedtime routine, even on the go.

Whether you’re discovering new places, cheering at events, or sealing business deals, make every moment count. Empower yourself as well as others to have pain-free travels and unforgettable summer experiences! By taking care of your back and neck, you’ll be free to fully embrace the adventure, excitement, and wonder that travel brings. 

Safe and happy journeys!

Contact Dr. Donkin if you have questions about helping or preventing back and neck pain while traveling.

Independence from Neck Pain: Celebrate Comfortably This 4th of July

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Independence from Neck Pain by Dr. Donkin

As we celebrate Independence Day this 4th of July, let’s add another dimension to our celebration: Independence from neck pain. The festivities often come with activities that can strain our neck and upper back, but with a little awareness and preparation, we can enjoy the holiday pain-free. Here are some health and awareness tips to help you and your loved ones stay comfortable and healthy during the celebrations.

Mentally Prepare for the Day

Before diving into the day’s events, take a moment to mentally visualize your activities. Whether you’re planning a picnic, a barbecue or a fireworks show, thinking ahead can help you determine how to physically prepare for them. Visualizing your day helps you anticipate and mitigate potential strains on your body.

Physical Preparation

Stretching and Warm-ups: If you’re planning to watch fireworks, which often involves looking up for extended periods, do gentle back and neck stretches beforehand. Shoulder movements and neck stretches can warm up these areas, reducing the risk of strain from unusual movements.

Hydration: Stay hydrated. It’s easy to forget about drinking water when you’re engrossed in conversations and activities. Keeping your body hydrated helps maintain muscle flexibility and reduces the risk of cramps and stiffness.

Temperature Changes: After being outside in the heat, transitioning to an air-conditioned environment can cool your muscles too quickly, leading to tightness and soreness. Use a cloth to gently pad the moisture from sweat around your neck before stepping indoors.

Smart Sitting Practices

During barbecues, picnics, and fireworks displays, prolonged sitting, especially with poor posture, can strain your neck and upper back muscles. Practice preventive posturing and change positions frequently to prevent tension from building up. Aim for a balance between sitting, standing and moving around.

Ergonomics on the Go

Traveling often involves long car rides or flights. Poor ergonomics during these journeys can contribute to neck pain. Take frequent breaks to adjust your posture and breathe deeply. Pay attention to how you lift luggage, ensuring you use proper techniques to avoid straining your neck and back.

Outdoor Activities

Participating in sports, swimming or other recreational activities without proper warm-up can lead to muscle strain and neck pain. Ensure you warm up adequately before engaging in these activities to prepare your muscles for the physical exertion.

Managing Stress

The hustle and bustle of holiday planning, family gatherings and managing social activities can increase stress, often manifesting as tension in the neck and shoulder muscles. Practice your regular stress management techniques such as deep breathing, meditation or gentle stretching to keep stress at bay.

Embrace Awareness and Prevention

By practicing awareness and prevention, you can enjoy your 4th of July celebrations without the burden of neck pain. Celebrate your independence by taking care of your body and ensuring you and your loved ones have a comfortable and joyful holiday.

Happy Independence Day and here’s to celebrating in comfort and health!

Happy 4th of July by Donkin Chiropractic

Please contact Dr. Donkin with any questions or for further information!