How to Stick to Your Healthy New Year’s Resolutions

It’s nearly a month into the New Year – a time when many people begin giving up on their new year resolutions.

It could be to get more daily steps in, go to the gym you signed up for, or take that new, fun cycle class. Regardless of what your health-related resolution is, here are some tips and tricks to help you stick to it.


One Thing at a Time…

Professor Richard Wiseman of the UK’s University of Hertfordshire says it’s best to only make one resolution each year – preferably one you haven’t attempted before. If you do make more than one resolution, focus on one or one section of it at a time. You’ll be able to focus more clearly, stay accountable, and give it your all.

Make it Fun

If your goal is to lose weight or go to the gym 3-5 times a week, you’ll be more successful by doing an activity that you find fun. It could be kickboxing, yoga, cycling, or even lifting weights. Find a new podcast or audiobook to listen to while on your chosen machine. This will help you look forward to your workouts rather than dread returning and falling back into bad habits.


Use a Fitness Tracker

Using a fitness tracker will help you keep accountable, track your progress, and celebrate your wins. If you’re able to, use one that your family and friends use as well. Many fitness trackers offer friendly competitions or goals. It’s more fun to participate when there’s a little friendly competition involved!


Put it on Your Calendar

This may seem a little odd, but it’s hard to ignore anything that’s on your digital calendar. If you want to be successful with your health resolutions, schedule it and set up reminder notifications. You’ll be less likely to forget or make excuses.

Ask for Support

If you feel overwhelmed with achieving your goals, ask for support. Maybe you need a gym buddy for a month, or maybe you need someone to keep you accountable. You might even need a massage to help your muscles recover from a great workout. Whatever your health goal is, ask for support when you need it!

Using these tips and tricks are very important in achieving your health-related resolutions. Now that you have these tips, focus on your goal and set up some action steps. Once you hit one goal, keep going! You can re-use these tips to help you with your future goals. Just remember to focus on them one at a time!

If you need a therapeutic massage or a chiropractic adjustment, contact 360 Chiropractic to schedule an appointment.


Manage Your Pain Without Medication: The Benefits of Chiropractic Care, Massage, and Acupuncture

Although the amount of people with chronic pain has remained the same for almost 20 years, the amount of prescriptions for opioids, a pain medication, has quadrupled according to NAAG.


For those people living with chronic pain, the pain medication is not necessarily helping them from day-to-day and has a high cost, even with insurance. With most injuries, the body should be able to recuperate on its own, but the information from NAAG is showing that is not the case.


For many suffering from chronic pain, a good alternative to opioids is chiropractic care. This will allow their bodies to heal naturally both short-term and long-term; whichever the body needs before healing properly.

Here are some alternative pain management services available at 360 Chiropractic.

Massage Therapy

Tight and sore muscles are one of the leading causes of body pain. The balance of kneading, stroking, and pressure helps to improve circulation. That circulation is helping to release blood flow which helps stimulate the muscles and manage chronic pain. People who have regular massage therapy sessions experience less pain overall. They also feel more relaxed and less stress than those who do not attend regular massage sessions. There are many sources out there that state how beneficial massage therapy is for chronic pain, including Health Day.

The massage therapists at 360 Chiropractic are highly trained to adapt to the massage technique that the patient may request.


Although some write off acupuncture as a Chinese myth, it’s a proven method to not only help with general health but also chronic pain. It is achieved by stimulating specific points on the body with fine needles, physical pressure, or laser technology. These pressure points are placed to best benefit the body’s circulatory, musculoskeletal, and neurological functions.

Many times there are other health concerns that accompany chronic pain, such as lack of sleep and depression. These concerns can be managed with acupuncture as well. Acupuncture patients experience improved sleep and an improved overall well-being.

Chiropractic Care

Last but not least, chiropractic care can help chronic pain management without the use of prescription medication. Many times chronic pain means there is some part of the body that is out of alignment. With chiropractic care, we are able to pinpoint exactly which part of the body it is and then manipulate it using the Activator Technique, which is a low-force method that is extremely effective and gentle.

As the body becomes aligned properly again, you’ll notice a decrease in your chronic pain, muscle tension, and stress levels.


These three pain management alternatives are great treatment plans to have. They help those with chronic pain, without the use of prescribed medication.

360 Chiropractic offers free consultations. Please contact us for more information.


The Best Exercising Tips During The Fall

Fall presents its own unique workout challenges. Exercising outside is enjoyable, until it gets too cold, rainy, or dark before you break a sweat. Life becomes crazy busy as school and fall activities start again. We are here to remind you how important it is to exercise and take care of your body. Here are some tips for exercising during the fall.


Take a Jog Through the Woods

It is a pleasure to exercise in the fall weather as long as you can find free time during the afternoon hours. If your MO is jogging through the neighborhood, change things up and try a jog in the woods. The forest trees will delight your senses with their gorgeous colors and crisp breezes. The uneven terrain will present an element of difficulty to your exercise regiment and challenge your balance.


Be An Active TV Watcher

Exercise does not have to happen outside of your house and it does not have to take a lot of effort. If you need to incorporate exercise into your life but you are not sure where to start, try getting your heart going while watching your favorite fall TV shows. suggest utilizing the commercial breaks to practice lunges, do squats, jumping jacks, stretches, yoga stances, lift weights, or do sit-ups. Your body will thank you for multitasking.


Take a Class

With the kids in school, you might use the open spaces of time to sign up for a gym visit or exercise class like Zumba or Pilates. Try finding a class that fits between the time when the kids get on the bus and you start your work day. If you already go to a regular class, switch it up! Try a new exercise  and stay fresh while working different parts of your body.


As autumn temps begin to lower, so can your desire to exercise and get in shape. It is not so hard to find time for exercise if the drive is there. 360 Chiropractic wants you to be the healthiest you can be! Take care of your body this season and use our tips for getting in exercise.


What Happens to Your Body When Dehydration Strikes

We’ve all been told time and time again how important it is to drink water. We know the majority of our body is made of water and that hydration is crucial for daily functioning, but it is especially crucial for athletes. Those engaging in strenuous exercise or competition can see their performance suffer over time without adequate fluid intake. But what actually happens to your body when you get dehydrated?

Lowered Blood Pressure

Several things occur when the body does not get enough water. Since blood is about 93% water, it becomes thicker and causes your heart rate to increase because your heart must work harder. As a result, your blood pressure falls since each pump is moving less blood. Feeling faint or dizzy is a common symptom of low blood pressure. Nutrients require blood for transport so, with inhibited blood flow, your muscles, organs, and bones won’t receive adequate nutrition.


Digestion Issues

Another very important function of the body that is noticeably impacted by dehydration is digestion. Water is essential for creating saliva, stomach acid, and other gastric secretions to moisten and break down food. Athletes will notice how much more sluggish and fatigued they feel when their digestion isn’t functionally optimally. Toxins and waste remain backed up in your body rather than being eliminated efficiently.

Muscle Aches and Fogginess

For athletes, this means decreased strength and endurance from their bodies. Muscles ache longer from lactic acid build-up and don’t recover as quickly. It also means limited mental focus as blood supply to the brain is affected. Without rehydrating during physically demanding training and competition, athletes can expect to see a dramatic decline in their performance from even just 2-3% loss of body weight in fluids.



Some waste is removed from the body by sweating. Sweat is most imperative for temperature control, though, as any athlete knows. Without proper fluid intake, an athlete’s sweat glands will struggle to cool the body and can increase the risk of heat-related illnesses. This is especially concerning for athletes who are out in the hot summer months.


It is clear that every cell in your body is affected by hydration, from blood to muscles and organs to glands! For optimal performance as an athlete, preventing dehydration is key since recovery is far more difficult and time-consuming.


At 360 Chiropractic, we believe that your health is your greatest asset. Ensuring your body is well hydrated will reduce your risk of injury and fatigue and improve your overall performance.


Train Safely and Get Stronger This Summer

The summer is a time when high school and college athletes focus on strength training to improve themselves for their upcoming seasons. Strength training improves the strength of muscles, tendons and even ligaments and bones, but when athletes dedicate themselves to a strength training program, the possibility of injury can increase.


Injury prevention is something that is often overlooked by younger athletes. The most common types of athletic injuries are muscle imbalances. When one muscle becomes stronger than its opposing group, the weaker ones become fatigued quicker and are more susceptible to injury. The weaker muscle can have a hard time counteracting the force that the stronger muscle is applying to it.


A balanced strength training program will help to counter these effects by strengthening weaker muscles to balance them with their counterparts. There are some precautions to look out for when starting a strength training program.

Use Proper Form

Keep your body in proper alignment while exercising to minimize injury chances. Start with light weights or resistance and develop proper form. Increase your resistance in small increments and only when the desired number of reps can be performed in the correct form.


Be Sure to Rest

Taking a break plays a key role in the efficiency of the program you start. Performing strength training exercises for the same muscle groups without proper rest between sessions can definitely lead to overtraining. When your muscles are overtrained, they are more likely to be unable to repair properly and less ready to work. Muscles become stronger when they are properly rested.


Warm Up Properly

Taking the time to warm up your muscles and tendons helps prepare them for what’s to come. Without a proper stretch or warm-up, muscles and tendons may become tight and stiff. This can lead to a lasting injury.

Become Flexible

If you become flexible enough, you can prevent strength training injuries. Flexible muscles and tendons perform better. If muscles are tight and stiff, it’s easier for them to be pushed beyond their natural range of movement. To keep your muscles flexible, be sure to start a flexibility training program.


If you do injure yourself, the doctors at 360 Chiropractic can help you get back on the right track. To schedule an appointment, call us at 320-257-0360. We can help you turn your health around!

Fun and Healthy Ways to Get Active in the Spring

Now that we have had a small taste of spring weather, we bet that you are getting excited to fully enjoy the warmer weather, longer days, and bright sunshine of spring. After months of cold, we tend to most excited to get outdoor in the spring. If you are looking for some activities to help acclimate you to the warmer weather, get started with our suggestions below.

Start Fresh with Produce

There’s no better way to prepare your household for a new season than by spring cleaning. Purge your household of unwanted items, deep clean every nook and cranny, and organize your home. (Check out this comprehensive cleaning checklist.)This can reinvigorate you with a fresh new outlook! Remember to take a look outside to see how you can begin prepping your yard for a beautiful summer outdoors.

Try New Recipes with Newly In-Season Produce

Speaking of gardening, now is a good time to reintroduce yourself to fresh fruits and vegetables. Tons of fruits and vegetables are best in spring, including bananas, avocados, asparagus, and radishes. Bring some new vegetables and fruits to your dinner table this season with some new springtime recipes.

Prep your Garden

If you are an avid gardener, you may have already started laying the groundwork for your garden, but if you haven’t yet started, now may be the perfect time to prep your garden. Clear your garden of weeds, old debris, and bad soil, and compile all your tools, seeds, and bulbs.

Explore a New Trail

Whether you walk, hike, or bike, the mild weather of spring is the perfect time to test out a new trail. Make an event of out it and grab some friends to explore a new area. Regular walks, hikes, and biking excursions can be a low-impact way to get back into the swing of things, and it can be an excellent way to warm up those muscles for late spring and summer sports.

Spend your Weekends Outdoors

Resist the urge to start your Saturday morning on the couch. Instead, grab a community calendar to what events are near you. Head to a farmer’s market, take on yoga or a picnic in the park, soak up the sun at a baseball game, or enjoy lunch on an outdoor patio. Make the best out every weekend!

Resolve to Get Outside!

From afternoon walks to flying a kite, make the effort to spend some time outside. Put the effort into organizing a recreational activity with a group of friends or join an adult sports team. Soaking up some vitamin D can rejuvenate your senses and energize you for a new season.

Many of these activities will get your body moving and active on a regular basis, and they are excellent activities to gear yourself up for a warm weather sport or a summer of adrenaline-inducing adventure. Remember that taking the time to be active in your day will keep you healthy, happy, and motivated.  As with any fitness endeavor, make sure to stretch properly to prevent muscle strain, drink plenty of water to stay hydrated, keep a nutritious diet in order to stay healthy and strong, and take plenty of time to rest.


For more information about taking care yourself all year round and tips on spring and summer activities, like or follow the 360 Chiropractic Facebook page.


How to Properly Shovel Snow to Prevent Injury

Injuring yourself while shoveling snow is one of the easiest ways to end up in a chiropractor’s office. Many people don’t realize they should stretch and warm up their body before heading out into the cold to shovel, especially when the snow is of the heavy and wet variety.

Here are some ways you can prevent injuries while shoveling snow this winter:


  1. Pick the right shovel. Buy a shovel with a curved handle or that has an adjustable length. This can help diminish straining your back, as it requires you to bend your knees and arch your back while keeping the shovel on the ground.

  2. Warm up your muscles. Start by stretching and doing some light exercise to get your heart rate going. Focus on stretches that will loosen up your back, arms, and legs. Cold, tighter muscles are more prone to injury. Make sure to walk around and even do some jumping jacks to get your muscles warmed up.

  3. Use proper lifting techniques. Make sure to push the snow to one side instead of always lifting it. The more you push the snow, the less likely you are to hurt yourself. Always face your body toward the pile you want to lift. When you start to lift the snow, bend at the hips, not the lower back. Push your chest out, point forward and bend your knees while lifting your leg muscles. Always keep your back straight.

  4. Keep your piles of snow light. Don’t lift an object that is out of your realm of strength. If you have to lift a heavy pile, make sure you grip the shovel with one hand as close to the blade as possible. Always make sure to avoid twisting your back and make sure your body is going in the same direction. Keep the heaviest part of the snow close to your body. Do not extend your arms to toss the snow.

  5. Take breaks. Overdoing it and shoveling the snow all at once can cause some serious problems. If you feel tired or that your heart is racing, take a break. If you feel overworked or that you have hurt your back, be sure to take the time to stretch your arms, shoulders and back to stay flexible and warm.

  6. Be careful not to fall. It can be slippery out there, especially while shoveling snow. Be sure to wear proper boots or shoes to minimize the possibility of slipping on ice or snow. Spread salt, sand or even kitty litter on your driveway and walkway to increase traction to reduce the possibility of slipping.

If you do injure yourself, the doctors at 360 Chiropractic can help you get back on the right track. To schedule an appointment, call us at 320-257-0360. We can help you turn your health around!


Four Ways to Treat Tech-Neck

Tech-neck is a term that refers to the strain in your neck and shoulder muscles that develop from craning your neck down too often when you are looking at a phone, tablet, or computer. This unnatural position can also result in neck aches, stiff shoulders, overall body soreness, and damage to your spine. In order to remedy tech-neck, take a look at our four tips below:

Log Off and Unplug

Despite what you might believe, it is entirely possible to reduce the time that you need to spend on your phone. Log off and unplug in order to prevent some serious strain on your neck. Setting personal limits on the time you spend on your phone can help in a variety of ways. You can also think about deleting unnecessary apps on your phone. Trendy gaming apps come and go; yes, they seem like fun at first, but your neck and shoulders will thank you for it in the long run.  

Adjust Your Posture

Rather than lounging back and looking down at your phone, bring the phone up to eye level. This will help keep your spine aligned and reduce the strain on your muscles overall. It may feel awkward if this is not your regular routine, but you will become accustomed over time.

Take Care of Your Neck

More than just your spine is affected by improper technology posture; your skin can suffer as well. Your skin needs help to look healthy and to prevent the effects of aging. Be sure to drink plenty of water, moisturize, and eat your vitamins. Use your fingers to gently massage your neck and get some blood circulating. A little TLC will go a long way in having a healthy beautiful neck.

Exercise Often

Regular exercise can help your body in numerous ways. Finding specific exercises to target your neck and shoulder muscles will help relieve strain from overactive muscles. Consider the following stretches:

  • Bend your neck to the right so that your ear nearly touches your shoulder. Relax and hold for 20 seconds. Return to center, and then repeat the move to the left. Do a repetition of five.
  • Do a simple chin tuck. Tilt your hard down and tuck your chin into your neck. Hold for five seconds, and then look back up. Do a repetition of ten.
  • Do a simple seated neck release. Sit in a crossed-legged position on the floor. Place your hand on top of your head and tilt your head to the left. Apply gentle pressure to deepen your stretch. Hold for 30 seconds, and return to resting position. Repeat on the other side. Do 6 repetitions.
  • Do a yoga bridge. This classic exercise will help you engage in a deep stretch that will work your neck, shoulders, and upper back. To learn how to do a yoga bridge, watch this video.

When it comes to your health, be sure to listen to your body. If you have aches and pains in your neck and shoulders, it usually means something is not working correctly. Preventing tech neck is much easier than treating it, so keep these tips in mind.

For more information on chiropractic health, visit our website to learn what you can expect from 360 Chiropractic.


Help Your Kids Live an Active Lifestyle

Help Your Kids

Summer is the season for high-energy activities and new adventures! How is your family keeping active this summer? Help them build healthy habits, develop goals for their physical and mental health, and encourage them to carry these goals with them into adulthood. Take a look below for some ideas to encourage your kids to be healthy and active this summer.

Make it fun, but also non-negotiable
Physical exams, brushing twice a day, wearing a helmet while biking or a seatbelt while driving are all regular routines in your child’s day. Why shouldn’t regular physical activity be? Make fitness and activity a priority; no if’s, and’s, or but’s, about it. Explain to your kids the importance of being healthy and being active, and find activities that are so fun that they don’t realize they are exercising. Enroll them in karate lessons, visit a trampoline park or take swinging trapeze lessons together. Go parasailing or scuba diving if on a beach vacation. Make exercise fun and adrenaline-inducing.

Getting healthier starts in the kitchen
Setting a goal to eat healthier doesn’t necessarily mean eliminating all junk food and eating a strict diet. Incorporate healthy superfoods that are full of nutrients, vitamins, and antioxidants and decrease your family’s intake of high-processed foods that contain tons of additives and chemicals. Keep healthy snacks available—think blueberries, hard boiled eggs, and string cheese,—and at eye-level so your kids will have full access to them. Encourage water over sugary juices and soda. Encourage the kids to help you experiment with healthy and new recipes like these fresh fruit rainbow popsicles.

Limit screen time
It’s far too easy for kids to spend hours watching television or playing on phones, computers, video games, and iPads. Encourage them to find other ways to stave off boredom. Play outside, shoot some hoops or go on a walk with the dog. Set more structured activities like a week away at camp or an active play date with friends at the park.

Make health and activity a priority for the entire family
It’s much easier for a child to lead a healthy and active lifestyle if they have healthy and active role models. Incorporate fun activities into your time together as a family. Go hiking together on Sunday afternoons. Enjoy healthy swimming competitions at the lake. Explore new neighborhoods while biking together. Take part in a marathon (adult and kid runs), competition or charity walks together.

Enroll in summer sports leagues
Sports help kids engage in regular exercise during the summer, and they teach excellent skills that kids may not learn in the classroom. Your child can learn how to be a team member and leader, plus they can learn about the virtues of hard work, commitment, dedication, and patience.

Encourage healthy views on their bodies
A child may not remember a nutritious and organic meal of roasted vegetables and potatoes hours after they eat, but they will remember stinging comments about their weight. Encourage your child to develop a healthy body image. Let them know that every person is different, and encourage them to focus on finding strength and health within their own bodies. And again, model healthy attitudes about health, fitness, food, and self-esteem for your children.
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At 360 Chiropractic, we want to help encourage your kids to lead healthy and active lives, and that’s precisely the reason why we are sponsoring a Healthy Kids Day on Tuesday, July 12. Join us for health screenings, health demonstrations, nutritious refreshments, fun inflatables, and more! Meet members of the Sartell Police and Fire Department as well as some local health professionals. For more information, head over to 360 Chiropractic.

This season is an excellent time to make some serious health goals with your family. Join them on a mission to get healthier and more active as a family!

Preventing Golf Injuries

Preventing Golf Injuries

The warm weather season is in full swing in Minnesota and the golf courses are open! Whether you are an avid golfer or a beginner, it is important to know how to play the game without pain.

Golf is considered a low-impact sport; however, much like any sport, proper mechanics and technique can go a long way. The most common injuries, according to the Mayo Clinic, involve the lower back, elbow, wrist and shoulder. These injuries are mostly due to overuse and/or poor mechanics. To enjoy a safe, golf-filled summer, here are a few quick tips on how to prevent injuries from golfing:

  1. Use Proper Equipment

This goes for your clubs as well as your shoes. Clubs that are fitted to your body will aid correct posture, technique, and alignment while alleviating the risk of injury (and perhaps lowering your handicap). Proper fitting shoes provide support for the rest of your body. Not only will you be walking from hole to hole, but It is also recommended to purchase golf shoes with short cleats, which will provide less strain on your feet and ankles.

  1. Warm Up

Just like any other physical activity, warming up your muscles is extremely important. It generates blood flow and increases lubrication in the joints. By doing so, you lower the risk of muscle or joint injury while swinging your club or walking the course. Here is a quick 2 minute warm-up by Golf Magazine Top 100 Teacher, Scott Munroe.

  1. Use Proper Golfing Techniques
  • Don’t overswing – Trying to be a hitter like Arnold Palmer may not be your best tactic. Hitting the ball too hard or too fast can strain your joints and stress your spine. Keep your swing consistent and steady – a smooth swing is more controlled. Here are some tips for the perfect swing.
  • Swing correctly – Not only do you want to avoid overswinging, but you want to use proper technique. If you are just starting out, you might benefit from taking a lesson or two on proper swing technique.   
  • Lift your clubs carefully – The average golf bag weighs 35 pounds. Without proper mechanics, one can easily throw out their back by simply lifting their bag incorrectly. To further prevent this, look into getting yourself a caddie.
  1. If you are Injured, Stop Immediately

Further playing – no matter how minor the injury may seem – will only exacerbate the injury and lead to further damage. Stop, rest, and seek medical advice.

  1. Stay Educated

This goes far beyond golfing techniques. Educating yourself will not only prevent injury but it can also improve your game.


Our biggest secret is to schedule a visit to 360 Chiropractic before you head out on the course! Chiropractic care has been linked to injury prevention and a playing advantage for golfers. During the season, if you do happen to throw something out of whack or don’t feel like you’re hitting your best, we will always be here to help!

Golf is a wonderful game that provides fresh air, exercise, and companionship among many other benefits. Take these tips to heart, and have a fun and safe summer.

We hope you have a wonderful summer on the range!