Body struggling after the 4th holiday?

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AFTER THE 4TH

Independence Day is filled with parades and fireworks displays, and a common side effect of watching fireworks is stiff and sore necks and shoulders. Don’t be alarmed! This is easy to understand. All year long, people are focused on looking down at their children, computers, and cell phones. As a result, many people have conditioned their bodies to slump forward and down. Then, during the celebration’s frenzy, we reverse this movement and extend their heads backward for long periods, looking at exciting fireworks displays.

Remember, we are creatures of habit! The neck and shoulder pain comes because the neck is usually not pliable enough to reverse its usual posture for long periods. To prevent the stiffness and soreness from setting in, warm up your neck and shoulders with:

Reverse shoulder rolling

Take frequent breaks from looking up.

You can also use your favorite topical muscle gel or cream before looking up and or after the celebration is over.

If you are still suffering from the side effects of enjoying the fireworks displays, or have questions contact Dr. Donkin today. Dr. Donkin can help you get over the episode and help prevent it from occurring next year!

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NEW SERVICES

The Art-of-Living well involves more than just art. You have to be up on the most current science and research on all aspects of wellness. It also requires regular practice, to develop and sustain the mental and physical resilience to harness your mind, body, and mood to be at your best every day of your life.

Our M3+ Mind- Movement-Mood Wellness Center efficiently integrates Diet/Nutrition, Exercise, Biomechanics, and the MindFulChoice System™ for optimal thinking – all under one roof or online, and will provide you with a customized assessment and action plan for your specific lifestyle and goals.

Our total wellness model is tailored to fit your individual needs with just the right services to reach your personal destination for a life of clarity, purpose, and joy.

We invite you to ask us more about this on your next visit! We are excited to share in this new global partnership and how we are offering these services at our practice right here in Lincoln, Nebraska.
 

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Working from home this summer?

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SUMMER SCHEDULES

For many of us, summer means taking work home. Whether it’s more downtime as a teacher or kids home for the summer months and a flexible schedule, many of us are doing more from home over the summer months. Even though an entire book could be written about setting up home workstations, here are three recommendations that many of my work-from-home patients have found helpful. 

Pick your best spot at home.
If you do not have a regular desk at home, working at a kitchen table is generally much better than sitting on a couch with your laptop on your lap.

Adjust your home workstation for better-seated posture.
Use or make a seat wedge to help you maintain a better posture. My favorite by far is the Kabooti. Some of my patients also like the Bamboo seat wedge. You can partially fold a sleeping pillow to form a wedge too.

The kitchen table is often too low for the laptop screen so place large books like coffee table books or reams of copy paper under the laptop to raise it up in a stable way so that you do not have to raise your hands uncomfortably up or bend your head uncomfortably down. If you have a wireless keyboard then you can raise the screen up higher and place the keyboard on the tabletop for better posture.

Make your home workplace a sit/stand station.
Actually, every seated workstation, even this make-shift one is a form of a sit/stand station. All you need to do is simply stand up every 20 minutes or so and do a simple routine like this:

  • Stand up and move your legs up and down like you are walking in place.
  • Look at an object that is more than 20 feet away for about 20 seconds.
  • Gently shake your hands wrists and elbows while you are gently rolling your shoulders up, back, and down for a few seconds.
  • Take a slow deep breath in to improve your posture and smile then slowly exhale.
  • Sit down refreshed, in a good posture and you are ready to get back to work.

Finally, Consider structuring the timing of your homework day to be similar to your typical workday.  

Remember individual circumstances vary so apply these suggestions to your own situation. This is not a replacement for treatment or consultation. If you have specific questions contact your health care provider. Don’t hesitate to contact me as well if you would like some additional information.

Happy Summer!

Scott Donkin, DC, DACBOH

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Warm Weather Woes

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WARM WEATHER WOES

While colder weather can increase aching, many patients don’t know that warm weather typically increases swelling and pain. This means that the increased pressure and humidity outdoors can increase the expansion of joints, tendons, muscles, and even scar tissue, leaving many people with previous injuries in pain.

Chronic conditions can have flare-ups no matter the temperature outside, but the summer weather does cause our bodies to need a period of adjustment, and this can increase the painful symptoms of arthritis and other conditions.

You can work to decrease your pain at home by using or combining any of these methods:

STAYING COOL

Remain inside when you can, especially on extremely hot days. Take breaks to stay cooler if you must venture outside, and make sure your air conditioner is turned up to a comfortable temperature.

STAY HYDRATED

Water is not only good for your health, but it helps to flush toxins out of the body which also helps to fight inflammation. It aids your joints by keeping them well-lubricated.

GET ACTIVE

Low-impact physical activities such as swimming, yoga, and walking are all great ways to relieve pressure on your joints and keep them lubricated. They also help to promote stronger supportive muscles that can decrease pressure and strain on your joints.

Still suffering? Reach out and schedule a visit from Dr. Donkin and set up a treatment plan to get you back on the path to wellness!

Source: iRISE Spine and Joint

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NEW SERVICES

The Art-of-Living well involves more than just art. You have to be up on the most current science and research on all aspects of wellness. It also requires regular practice, to develop and sustain the mental and physical resilience to harness your mind, body, and mood to be at your best every day of your life.

Our M3+ Mind- Movement-Mood Wellness Center efficiently integrates Diet/Nutrition, Exercise, Biomechanics, and the MindFulChoice System™ for optimal thinking – all under one roof or online, and will provide you with a customized assessment and action plan for your specific lifestyle and goals.

Our total wellness model is tailored to fit your individual needs with just the right services to reach your personal destination for a life of clarity, purpose, and joy.

We invite you to ask us more about this on your next visit! We are excited to share in this new global partnership and how we are offering these services at our practice right here in Lincoln, Nebraska.
 

LEARN MORE

TESTIMONIALS

Whole Body Approach

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WHOLE BODY APPROACH

There is more than meets the eye when it comes to injury and getting back on track in your wellness journey. Dr. Donkin speaks more about this in the video below.

Click the image to watch!

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NEW SERVICES

The Art-of-Living well involves more than just art. You have to be up on the most current science and research on all aspects of wellness. It also requires regular practice, to develop and sustain the mental and physical resilience to harness your mind, body, and mood to be at your best every day of your life.

Our M3+ Mind- Movement-Mood Wellness Center efficiently integrates Diet/Nutrition, Exercise, Biomechanics, and the MindFulChoice System™ for optimal thinking – all under one roof or online, and will provide you with a customized assessment and action plan for your specific lifestyle and goals.

Our total wellness model is tailored to fit your individual needs with just the right services to reach your personal destination for a life of clarity, purpose, and joy.

We invite you to ask us more about this on your next visit! We are excited to share in this new global partnership and how we are offering these services at our practice right here in Lincoln, Nebraska.
 

LEARN MORE

TESTIMONIALS

Spring Yard Clean Up

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SPRING IS HERE

Are you ready to get outside and start taking advantage of the warmer temperatures? We understand, but would also like to offer some reminders before your hard work leads to some pain or even injury.

Knuckle Up When Raking:

  • Arms are close to the body causing less wear and tear on your shoulders.
  • More power for raking or sweeping heavy piles when pushing with your body. 

Heavy Lifting:

  • Use good body mechanics, especially when picking up heavy items like mulch or topsoil.

SCHEDULE AN APPOINTMENT

NEW SERVICES

The Art-of-Living well involves more than just art. You have to be up on the most current science and research on all aspects of wellness. It also requires regular practice, to develop and sustain the mental and physical resilience to harness your mind, body, and mood to be at your best every day of your life.

Our M3+ Mind- Movement-Mood Wellness Center efficiently integrates Diet/Nutrition, Exercise, Biomechanics, and the MindFulChoice System™ for optimal thinking – all under one roof or online, and will provide you with a customized assessment and action plan for your specific lifestyle and goals.

Our total wellness model is tailored to fit your individual needs with just the right services to reach your personal destination for a life of clarity, purpose, and joy.

We invite you to ask us more about this on your next visit! We are excited to share in this new global partnership and how we are offering these services at our practice right here in Lincoln, Nebraska.
 

LEARN MORE

TESTIMONIALS

Our Story

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WHY WE ARE HERE

This month we decided to take time to tell our story. It’s been a while since we’ve done this and it’s important to us that our patients understand why we are here and why we are passionate about helping each person with their wellness goals and journey.

DR. DONKIN’S STORY

Dr. Donkin grew up in Fremont, Nebraska. He was an active athlete until he had a back injury and was told by the doctors that he would not be completely cured. He was then introduced to a chiropractor, who helped heal his back, and from then on, Dr. Donkin was inspired to act on changing his lifestyle for a better life. Forty-four years later, he still has never needed back surgery, and he has been a very active individual, showing no signs of slowing down. Dr. Donkin would like to educate and help others who are in a similar situation, and this led to his career of being an experienced chiropractor, as well as a published author, lecturer, and consultant.

With over 35 years of experience as a chiropractor, Dr. Scott Donkin started Donkin Chiropractic with the sole purpose of helping and educating people. Our services revolve around the process of getting you out of pain, into health, and ultimately on to wellness. As a result, we don’t just help you relieve your pain, but we also want to nurse you into a healthy lifestyle that you want to and will maintain.

SCHEDULE AN APPOINTMENT

NEW SERVICES

The Art-of-Living well involves more than just art. You have to be up on the most current science and research on all aspects of wellness. It also requires regular practice, to develop and sustain the mental and physical resilience to harness your mind, body, and mood to be at your best every day of your life.

Our M3+ Mind- Movement-Mood Wellness Center efficiently integrates Diet/Nutrition, Exercise, Biomechanics, and the MindFulChoice System™ for optimal thinking – all under one roof or online, and will provide you with a customized assessment and action plan for your specific lifestyle and goals.

Our total wellness model is tailored to fit your individual needs with just the right services to reach your personal destination for a life of clarity, purpose, and joy.

We invite you to ask us more about this on your next visit! We are excited to share in this new global partnership and how we are offering these services at our practice right here in Lincoln, Nebraska.
 

LEARN MORE

TESTIMONIALS

“Dr. Donkin made some adjustments to regulate my heartbeat, and it worked. Not only did I get a regular heartbeat, but also my back and neck feel so much better. He knows how to fix it!”

Carolyn K.

New Year, New Goals

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NEW YEAR, NEW GOALS

Happy 2023! We are excited to begin a new, fresh year with you. We are looking forward to incorporating some new services in 2023 and are excited to extend them to you. Read on to learn more!

THINKING ABOUT NUTRITION

Nutrition plays a key role in our health and wellness. You may feel like it’s time to start fresh after the consumption of holiday treats and heavy meals. Dr. Donkin talks about nutrition in this month’s video.

NEW SERVICES

The Art-of-Living well involves more than just art. You have to be up on the most current science and research on all aspects of wellness. It also requires regular practice, to develop and sustain the mental and physical resilience to harness your mind, body, and mood to be at your best every day of your life.

Our M3+ Mind- Movement-Mood Wellness Center efficiently integrates Diet/Nutrition, Exercise, Biomechanics, and the MindFulChoice System™ for optimal thinking – all under one roof or online, and will provide you with a customized assessment and action plan for your specific lifestyle and goals.

Our total wellness model is tailored to fit your individual needs with just the right services to reach your personal destination for a life of clarity, purpose, and joy.

We invite you to ask us more about this on your next visit! We are excited to share in this new global partnership and how we are offering these services at our practice right here in Lincoln, Nebraska.
 

LEARN MORE

HEALTHY HIBERNATING

During the winter, it is common for many people to hibernate due to weather constraints, fatigue, and the holiday aftermath. Having a Healthy Hibernation approach makes better use of your time rather than just becoming a lump on a log. During this time, people often lose perspective on what to do during winter, and that is why we… READ MORE

TESTIMONIALS

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Working From Home?

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WORKING FROM HOME

Scores of my patients as well as millions more are now working from home.  

Teachers, students, attorneys in financial services, and many others are trying their best to remain productive in make-shift home workstations.

Even though an entire book could be written about setting up homework stations, here are three recommendations that many of my ‘ work-from-home patients have found helpful.  I would make many different recommendations in the traditional workplace setting but we are in a novel time right now and we must successfully adapt to new circumstances at this time.

The majority of the people I know are using a laptop at home so with this in mind consider the following:

Pick your best spot at home.
If you do not have a regular desk at home…

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DID YOU KNOW?

The wrist is made up of eight small carpal bones, as well as the two long bones of the forearm, called the ulna and the radius. We use our wrists all the time which can make them more prone to injury and discomfort. Are your wrists sore, achy, or stiff? Give us a call! We can help.

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TESTIMONIALS

Not sure what’s right for you? Dr. Donkin is happy to make recommendations based on your wellness plan. Talk to him today or at your next appointment!

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Fall Clean Up

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FALL CLEAN UP

It may still be warm outside, but cooler breezes and lows at night are telling us that fall is in motion! With fall comes leaves dropping, garden, first frosts, plants dying first, and preparation for the winter months ahead. For many, fall clean-up is a necessary task during these seasonal months, and now is the time to think, prepare and commit to doing those clean-up tasks the correct way.

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DID YOU KNOW?

The spinal column contains about two dozen inter-connected, oddly shaped, bony segments, called vertebrae. The neck contains seven of these, known as the cervical vertebrae. They are the smallest and uppermost vertebrae in the body.

TESTIMONIALS

Not sure what’s right for you? Dr. Donkin is happy to make recommendations based on your wellness plan. Talk to him today or at your next appointment!

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PackBack Beware!

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PACKBACK BEWARE

Schools are starting back up soon and with it comes to wearing and carrying backpacks, instrument cases, sports equipment, and other necessities, it’s extremely important to wear these items properly to avoid injury, but also to prevent gradual posture and pain issues that can happen over time. Below you’ll see some tips from Dr. Donkin. Need a fitting? We’d be happy to make an appointment for Dr. Donkin to help you fit your pack or luggage item for the best carrying practices. Reach out today!

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DID YOU KNOW?

The highest bone in the neck is the ‘atlas’ and is named after the Titan god Atlas. He was charged with holding up the sky – our humble neck bone was thought to hold up our whole head, and so aptly named.

TESTIMONIALS

Not sure what’s right for you? Dr. Donkin is happy to make recommendations based on your wellness plan. Talk to him today or at your next appointment!

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