5 Yoga Poses to Improve Shoulder Flexibility

5 Yoga Poses to Improve Shoulder Flexibility

Shoulder anatomy is complex. The ball-and-socket joint is responsible for such a wide range of motion, and much of your daily routine – driving, holding your kids, playing tennis at the club, cooking dinner – is possible due to high functioning, flexible shoulders. 

Shoulder injuries can lead to long-lasting problems, so it’s important to be proactive. Yoga is a great option, and anyone can do it. To start, try these five yoga poses to improve shoulder flexibility:

  • Cow face pose
  • Modified forward bend
  • Dolphin pose
  • Upward plank pose
  • Thread-the-needle pose

Cow Face Pose

Sit and extend your legs in front of you. Slide your left foot under your right knee, cross your right leg over the left, and stack the right knee on the left (inside of the left knee touches the outside of the right knee). Try not to lean in either direction.

Now, reach your right arm out so it’s parallel to the floor and your palm faces the floor. Bend your elbow and rest your forearm into the hollow of your back. Slowly work your wrist up between your shoulder blades.

Reach your left arm to the opposite wall and flip your palm to the ceiling. Bend your elbow up and behind your head, reaching for your right hand in the hollow of your back. If possible, hook your fingers and gently pull. Repeat and reverse the arms.

Modified Forward Bend

Stand with your feet shoulder-width apart. Move your arms back past your hips and clasp your hands behind you. Bend at the waist, dropping your head to the floor, and stretch your clasped arms out over your head. Don’t force anything if it hurts. Stay in that position for several breaths, then come back to stand.

Dolphin Pose

Start on your hands and knees. Hold opposite elbows, then put your forearms on the floor in front of you. Look at the ground and stretch back, straightening your legs. Pull your chest toward your feet. Mindfully separate your shoulders and breathe deeply.

Upward Plank Pose

Sit and extend your legs in front of you. Put your palms on the floor a few inches behind your hips with fingers facing forward. Breath in and press into your hands and feet, lifting your body off the ground and dropping your head behind you. Press your hips and chest upward.

Thread-the-Needle Pose

Start on your hands and knees. Slide your right hand between the opposite hand and knee until your arm lays flat. Your shoulder and the side of your head should be comfortable on the ground. Now, lift your left arm straight up with your palm facing the wall. Breathe for a few counts, then slowly come back to your starting position. Repeat on the other side.

Pain is very real, and it keeps you from living your life, but yoga remains a great tool to stretch, and hopefully prevent injury and the pain that comes with it. Practice these five yoga poses to improve shoulder flexibility and avert any painful recovery time. As an added bonus, yoga is known to reduce stress and anxiety, and we could all use a little less of that.

Posted in Beebe Chiropractic, Chiropractor, Flexibility, Shoulders, Yoga, Shoulder Pain

4 Simple Changes to Minimize Tennis Elbow Problems

4 Simple Changes to Minimize Tennis Elbow Problems

If you’re a tennis player, you dread that indicative twinge on the outside of your elbow. It could be the first sign of an inflamed or partially torn tendon, better known as tennis elbow. Ultimately, tennis elbow requires time off the court, which can be frustrating for anyone who loves the game.

If you want to avoid another bout with tennis elbow or recover from it more quickly, consider these four tips: fix your technique, increase your strength, improve your flexibility, and rest your injury. 

Fix Your Technique

Overuse is a major cause of injury -- and overuse combined with poor technique will almost certainly lead to tennis elbow. If you’re straining your body, reevaluate how you play the game, or better yet, have a tennis instructor do the evaluation. Here are some good practices to keep in mind: 

  • Hit the ball in front of you, not behind.
  • Keep your wrist straight to absorb more impact.
  • In your backhand, use the free arm for balance. If necessary, transition to a two-handed backhand.

Remember, good technique can still be foiled by bad equipment. Choose a flexible racket with low string tension, and measure your hand from mid-palm to fingertip to find a proper grip size.

Increase Your Strength

As with any sport, building strength can improve your performance. It also makes your body more durable and prevents injuries like tennis elbow. Your exercise regimen should vary based on skill-level and health (don’t practice if you’re in pain), but there are a few basic movements that every tennis player should know and repeat.

  • Bicep curls (palms face front)
  • Hammer curls (palms face your body)
  • Squeeze a small ball for 3 seconds, then release.
  • Lay your forearm on a flat surface with your wrist dropping over an edge. Hold a dumbbell and slowly extend your wrist up, then drop it.

Improve Your Flexibility

Flexibility increases your overall range of motion. In the case of tennis elbow, focus on stretching your wrists and forearms, and target them with a few simple methods. You should feel tension, but again, don’t stretch if you’re in pain.

  • Prayer stretch: Touch your palms in a prayer position near your collarbone. Still in “prayer”, lower your hands slowly to stretch.
  • Forearm stretches: Straighten your arm in front of you, then flex your wrist with fingers facing up. Carefully pull back on your fingers and hold for about 15 seconds. Do the same thing with your fingers facing the floor, pulling to stretch the top of your forearm. Lastly, rotate your arm from that position so that your fingers point across your torso.

Rest Your Injury

Don’t undervalue the healing power of rest, ice, and a good compression bandage. You should give yourself at least a week with no deliberate movement in the affected elbow. This includes activities like carrying groceries, brushing your hair, or doing yoga. Finally, apply ice to reduce inflammation, and use a good compression bandage to hold your elbow still and manage the pain.

As hard as it can be for an avid player, refrain from tennis until the pain subsides. Follow these four tips and you should be back on the court soon, with no more tennis elbow and less chance of getting it again.

Posted in Beebe Chiropractic, Chiropractor, Tennis, Sports Injuries, Elbow Pain

Slip and Fall Injuries

Slip and Fall Injuries

Beware of slip and fall injuries! All this snow and ice we have been having during this historically cold and wet January has been a wonder to witness and great for children to play in. But this comes at an increased risk of slipping and falling; don’t underestimate the injuries that can occur when you hit the ground, especially as you age.

If spending time outside, we suggest wearing appropriate footwear, along with clothing. If possible, wear your shoes with the best traction, ideally snowshoes (I’m sure these are absent for most of us who don’t spend a lot of time in the snow) or boots with large treads or spikes. Avoid wearing any type of running or athletic shoe because of the material they are made with, your feet will get wet and could lead to you getting sick or worse.

Besides taking some embarrassment and a hit to our pride, more injuries can occur from falling. After falling you may experience spine, hip, forearm, leg, ankle, pelvis, upper arm, and hand injuries.

If you aren’t feeling pain but you feel a bit off sometime after the fall, you should still see a chiropractor to get checked out. You may not have fractured or broken anything but your body may have gotten misaligned and may need a manual adjustment to get realigned.

If you have any questions or need to be seen please contact us today.

Posted in Back Pain, Chronic Pain, Health & Wellness, Preventative Treatments, Safety, Symptoms & Conditions, Techniques & Treatments

Snowboarding / Skiing / Snowshoeing Injuries / Aches and Pains

Snowboarding / Skiing / Snowshoeing Injuries / Aches and Pains

With this colder weather, it has been great to head up the mountain and hit the slopes. Although, whether you are a beginner or a seasoned snowboarder/skier, if you are not prepared or even just unlucky, injuries will happen. Unexpected/poor weather, improper equipment, improper physical preparation, and poor judgment all lead to injuries.

Most of these can be prevented or kept to a minimum through proper preparation such as warming up, strength training, checking for faulty equipment, practicing correct/safe techniques, and following the rules of the slope. But accidents happen as well as natural aches and pains through the sport occur just like a runner can get runner's knee or a football player feeling sore.

Due to the types of movements made and equipment used, snowboarders and skiers experience slightly different injuries. Snowboarders see more upper-body injuries due to falling and landing with your shoulders/arms/hands the nature of not having any upper body equipment, while skiers see more lower-body injuries due to the twisting and turning motions made putting pressure on hips/knees/ankles.

Here is a list of common snowboarding and skiing injuries:

  • Concussion
  • Shoulder separation/dislocation/fracture
  • Neck strain
  • Anterior, posterior, meniscus cruciate ligament knee injuries (ACL, PCL, MCL)
  • Muscle and lower back strains
  • Herniated Discs
  • Skiers thumb, wrist sprains and tendinitis
  • Fractured fingers
  • Common muscle and joint strains, sprains, soreness

If you do find yourself injured, you should seek a doctor immediately. Even if you believe a chiropractor may not be the correct doctor to help you with your injuries, Dr. Beebe has a deep history in treating sports injuries (he was team chiropractor of the Portland Lumberjacks professional la crosse team!).

Click Here to Learn More About Dr. Beebe and Sports Injuries 

Posted in Back Pain, Chronic Pain, Exercise, Health & Wellness, Preventative Treatments, Safety, Symptoms & Conditions, Techniques & Treatments

What To Do If You or Someone You Know Got Into An Auto Accident

What To Do If You or Someone You Know Got Into An Auto Accident

If you have minor pain not going away or you're not quite feeling the same you may want to see a chiropractor.

The past couple of weeks in Oregon has seen lower temperatures and more snow in some time, and while beautiful, it caused a myriad of problems for schools, public transit, and all of our commutes to and from work. With the slick conditions, there have unfortunately been an increased number in auto accidents and injuries as result.

Many of the accidents have been low speed, low impact because drivers found themselves braking and sliding into objects, ditches, and each other. Your accident, no matter how minor, could have caused problems for your body that needs to get treated immediately. If you were in an accident and feel any pain you should seek treatment.

The types of accidents and the common resulting pain you should look out for:

  • Front Collisions: Head, chest, and lower limb injuries.
  • Back Collisions: Head, neck, spine, and chest injuries.
  • Side Collisions: Abdomen/pelvis, head, chest, lower limb injuries.

But more often than not, people do not feel any immediate pain following the collision and this sometimes ends up causing the most damage. Injuries may not make themselves apparent until weeks, months, or even years after the accident. It is important that you see a doctor within two weeks of the accident because a problem that arises weeks or months after the accident will be more difficult to fix than acting on it soon after the accident. (One problem can lead to many if not treated!)

Got in an accident and not sure if you are injured? Here are some common signs that you may have an injury that will continue to get worse if not treated:

  • A common complaint of auto accident victims is that they don’t feel like their normal selves.
  • Obvious symptoms like muscle stiffness or spasm, neck pain, headaches, numbness and tingling, back pain.
  • Difficulty sleeping, irritability, memory loss, fatigue, and concentrating.
  • Or worse than that, you may be injured and feel nothing at all.

Going to the hospital and seeing a doctor is always a good idea but many times you may be cleared and deemed healthy with injuries overlooked. This is why sometimes it is important to see a specialist with experience in auto accidents to properly diagnose your problems accompanied with treatments to get you back to the way you were or even better!

Dr. Beebe has been trained in the biomechanics of the human body, and treats these injuries every day. In addition, x-rays can be taken to find out if there has been any structural damage. At Beebe Chiropractic, we evaluate auto accident injuries and make any appropriate referrals to other health care providers if needed. Our primary responsibility is caring for you if you need it, as well as submitting the required medical reports to the insurance company so your rights are protected.

If we can’t help you, we will refer you to a doctor or facility that can.

Call Beebe Chiropractic today at 503.620.1280

to schedule your initial consultation!

Posted in Auto Injuries, Back Pain, Chronic Pain, Health & Wellness, Osteoporosis, Posture, Preventative Treatments, Symptoms & Conditions, Techniques & Treatments

Why Athletes Should See Chiropractors

Why Athletes Should See Chiropractors

Whether you are high school/college athlete, a professional athlete, or even just someone who loves to play sports to stay in shape - injuries will happen. If we are in the latter, or even an amateur athlete, most of the time we will just use some combination of ice and rest to remedy our injury. While this seems like the most common practice, it may not be for the best.

It is important how we treat our injuries. Of course, the better the treatment the faster we can return to our sport, but the quality of treatment can also help prevent future or recurring injuries due to body imbalances. There is a reason why most professional sports team have a team chiropractor.  In fact, Dr. Beebe was the team chiropractor of the Portland Lumberjacks professional lacrosse team, as well as has worked with other professional athletes and Olympians.

Here are 3 ways Chiropractic treatments benefit athletes:

1. Spinal Adjustments

This will help with return bodies to optimal mobility and improve overall mobility by rebalancing the body.

With spinal manipulation, manual impulses are performed to needed joints. This releases pressure in the joint and aligns muscles and joints so they are able to work together properly. Spinal mobilization is used for athletes that need a more a gentle approach, which use tools or simple stretches to release pressure in joints.

2. Pain relief

While spinal adjustments may relieve pain from tension for any further pain, chiropractors utilize natural and drug free methods to reduce pain involving ice, heat, and electro-therapy.

3. Injury Prevention

Even if an athlete is not notably injured or feeling any intense pain, they still may be prone to injury. Chiropractors can check muscles and spine to find imbalances and alleviate tension strengthening the athlete leaving them less likely to injure themselves or to limit the damage of an injury.

Posted in Back Pain, Chronic Pain, Exercise, Health & Wellness, Natural Remedies, Preventative Treatments, Techniques & Treatments

Painkiller Addiction

Painkiller Addiction

What do most people do when they feel pain/soreness from their job, sports, or just everyday life? They take a painkiller such as ibuprofen or their prescribed medication. While taken in moderation, they are fine. But adults to students in high school have reported to either the abuse of painkillers or prescription drugs for both pain related and non-pain related motives and even go so far to say that they are addicted to painkillers.

The long-term negative effects of painkiller abuse include digestive tract interference (causing nausea, vomiting, diarrhea), muscle spasms, increased likelihood for a heart attack, and long-term addiction/dependence.

Unfortunately not enough people are aware of drug free pain relief practices. Painkillers only temporarily reduce the pain while chiropractors work to solve the problem. Chiropractors can help relieve common sources of pain such as back/neck pain, sports injury, or chronic pain.

Low back pain is second only to the common cold as a cause of lost days at work. It is also one of the most common reasons to visit a doctor’s office or a hospital’s emergency department. It is the second most common neurologic complain in the United States, second only to headache. Learn More About Low Back Pain Here

Neck pain is a fairly common condition. Most people will experience it at some point in their lives with women reporting slightly higher instances of chronic pain. Learn More About Neck Pain Here

Chiropractic treatment for neck and back pain, includes spinal manipulation, spinal adjustments, and ultrasound, as a non-invasive and drug-free therapy.

While pain is a useful tool to keep us healthy and to minimize injuries, it can also get out of control and continue long after its purpose has been served. Chiropractic treatment is useful in reducing or eliminating many kinds of pain, and may be most effective with chronic pain. Learn More About Chronic Pain Here

Dr. Beebe is trained in a number of other therapies that are useful in the treatment of chronic pain. These include trigger point therapy and massage. He is also trained in the use of nutritional supplements, and may prescribe a regimen of vitamins, minerals and other supplements to strengthen the overall treatment.

Posted in Back Pain, Chronic Pain, Health & Wellness, Techniques & Treatments

Compliance with Section 1557 of the Affordable Care Act

Compliance with Section 1557 of the Affordable Care Act

Section 1557 of the Affordable Care Act requires health care providers, which includes chiropractors, who receive federal funding to post notices of nondiscrimination and tag-lines to alert individuals of the possible unavailability of language assistance services within the practice. Federal funding includes participation in Medicaid and receipts of Meaningful Use incentive monies, but does not include participation in Medicare Part B.

In compliance with Section 1557 of the Affordable Care Act:

Beebe Chiropractic complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national origin, age, disability, or sex. Beebe Chiropractic does not exclude people or treat them differently because of race, color, national origin, age, disability, or sex.

            Beebe Chiropractic:

  • Provides free aids and services to people with disabilities to communicate effectively with us, such as:

                        ○ Qualified sign language interpreters

            ○ Written information in other formats (large print, audio, accessible electronic formats, other formats)

  • Provides free language services to people whose primary language is not English, such as:

                        ○ Qualified interpreters

                        ○ Information written in other languages

If you believe that Beebe Chiropractic has failed to provide these services or discriminated in another way on the basis of race, color, national origin, age, disability, or sex, you can file a grievance with a Civil Rights Coordinator.

You can also file a civil rights complaint with the U.S. Department of Health and Human Services, Office for Civil Rights, electronically through the Office for Civil Rights Complaint Portal, available at https://ocrportal.hhs.gov/ocr/portal/lobby.jsf, or by mail or phone at:

U.S. Department of Health and Human Services

200 Independence Avenue, SW

Room 509F, HHH Building

Washington, D.C. 20201

1-800-368-1019, 800-537-7697 (TDD)

Complaint forms are available at http://www.hhs.gov/ocr/office/file/index.html.

For more information regarding Section 1557 of the Patient Protection and Affordable Care Act,

Click Here

Posted in Uncategorized

For parents: Vaccine Education Module - Nonmedical Exemption

With the back to school pressure on parents to vaccinate their children, we are not anti-vaccination but we urge parents to be pro-informed. You may want check out this alternative provided by Oregon Health.

By Oregon Health

By far, most parents in Oregon vaccinate their children. But parents who do not want their children to be vaccinated can claim a nonmedical exemption for one or all school immunizations.

There are two ways to claim this exemption. You can talk to your health care provider and get a Vaccine Education Certificate. Or, you can watch an online education module and print a Vaccine Education Certificate. 

Find Out More HERE

Posted in Health & Wellness, Preventative Treatments, Safety, Techniques & Treatments

Negative Effects of Poor Posture

Negative Effects of Poor Posture


By Chris Sherwood

Posture is an important part of preventing problems ranging from back pain to fatigue. When the back is straight, the spine is supported and stabilized, but as you slouch or practice other methods of poor posture, your spine no longer has the support it needs to stay balanced, leading to many health problems.

Sore Muscles

The most common effect of poor posture are sore muscles. As you slouch, the muscles have to work harder to keep the spine stabilized and protected. The extra work on these muscles can cause muscle tightness and fatigue. This can lead to chronic issues with tight and sore muscles from the neck all the way down to the lower back. Two major muscle groups that bare the brunt of these issues are the flexors and extensors of the trunk, which allow you to bend forward and lift objects.

Find Out More Effects HERE

Posted in Health & Wellness, Posture, Preventative Treatments, Safety