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Monthly Archives: September 2014

Exercise of the Week!-Squats

Exercise of the Week- Proper Squat

We are starting this week with one of the most important functional exercises that we do everyday: The infamous squat.  We perform some form of a squat everyday, either bending over to pick something off the floor or when getting up from a chair or sitting down. We use the major muscle groups, our gluteal muscles, hamstrings, and quadriceps while performing the exercise but a squat is a great overall body exercise.

The Squat:

[caption id="attachment_239" align="alignright" width="207"]Proper Squat Starting Position Back View of Proper Squat Position[/caption]

There are many different types of squats but the main concept is the same.  Proper technique is the most important thing that we can teach and preach.

So lets discuss and learn the proper technique. There are a few steps to proper technique.

Feet/knee Position:

Your feet should be about shoulder to hip width apart, with your toes pointed outward 10-20 degrees.  The closer you place your feet together, the less stability you will have and the more you will feel it in your front change or quadriceps.  The wider your feet are placed, the more you will feel muscle soreness in your hamstrings and gluts.  Weight should be distributed along your arch and heel, not on the front toes.  Knees should not pass the edge of your toes when in the downward hip and knee bend; the knees should not do past 90
degrees. Thighs parallel to the floor is what we strive for.

Hip Hinge:

The hip hinge helps to unlock your hips and allows your hamstrings to lengthen and release without pain. The hip hinge activates your glut muscles and you should be able to feel the muscles turning on and working. Your buttock should be pushed backwards and downwards during the down phase of the squat.

[caption id="attachment_241" align="alignleft" width="232"] Knees Parallel to floor and Head up with squat position[/caption]

Upper Body position: Head/Chest up, Shoulders back

Your chest and shoulders should be up and back and your head shoulder be in alignment with your hips. Your head should be straight and   maintaining a neutral spine from the head and neck down to the lower back.

Lower back position:

Your lumbar spine should remain neutral/flat or slightly arched when performing a squat. This is the most important thing to remember in a squat as this protects your lower back against disc injuries.  Please remember, a flat back through the entire exercise.

As for the squat itself, start with foot position, push buttock down and out until 90 degrees of knee flexion and then push the hips out and forward.  That is a squat.


There are different variations of a squat including the air squat, chair squat and the squat with weights.  Start with proper technique and then add weight and resistance as you progress.  Proper form insures no injuries and greater gain with strength and performance.

If you have any questions, please feel free to give us a call 402-261-5766 or drop us an email here at the website.

Where is my pain coming from?

What is the cause of my pain?

Most people go to a chiropractor because they are in pain and have been for awhile.  They want pain relief but they should want to know where the pain is coming from.  As a chiropractor, people tend to think that we just work on the spine and make sure it is aligned and that you are moving correctly.  Well, that is partly true but we also are on the hunt for where your pain is coming from.  We want to find where it is coming from so that we can get to the cause and correct it, so pain does not return.  Pain is present and felt in our body, for a reason.  Pain is a warning sign from our brain telling us that something is wrong and that it needs to be addressed.   Pain may come from many different sources including muscle, joint and nerve and as a medical professional, we want to look at all sources to determine the cause.

Our body is a system of joints, muscles and nerves that propel us through the day.  Pain is generally a problem of both joint and muscle issues.  As chiropractors, we look at your joints including your spine but also your elbows, hands, knees, and ankles and everything else that is moved by a muscle.  Your spine has many joints, at each vertebrae and our spines protect the most important thing in our body: our spinal cord.  The nerves that makes us move, that make us feel pain and that control our body are protected by our spine.  Protecting our spinal cord is important so making sure there is no pain in our body is also important.  When the joints are moving correctly, we can then look at what moves the joints and that is our muscles.

Muscle and connective soft tissue are the most commonly injured body part that causes pain and that can lead to a more chronic pain in our muscles, joints and body overall.  Muscle can be overused, sore or tight due to many different factors and it is our job to find out why muscle becomes painful.  Soft tissue therapies can help to alleviate acute and chronic muscle type pain while exercise is important to strengthen weak or underused muscle to form a better, stronger body.

Next time you have pain for more than 3 days, please seek out a professional opinion on what is causing the pain.  Pain is a warning sign that when ignored, it only leads to further pain and future injury.  If you are having musculo-skeletal pain now, give us a call and see if we can offer some pain relief and a cause for the reason the pain is present.


DOT Physicals??

Hi! Welcome to Fletcher Chiropractic’s Blog!

Today, we are going to discuss DOT Physicals!   DOT physicals can be done only by certified professionals on the national registry.  Luckily for you, Dr. Curtis Fletcher is certified.  He had to study the material and go take a test from the National Registry of Certified Medical Examiners.  So how do you get a DOT physical?  Well, call us at 402-261-5766 to schedule an appointment.  When the patient comes in , they will fill out the paperwork at the office.  Then Dr. Curtis will do the examination and urinary analysis at the clinic.  We do not do any drug testing because many companies do their own testing and have their own requirements.  After the examination is complete,  we will submit the examination of the national registry of certified medical examiners website and print a certificate for you.   The patient can take this certificate with them to the Department of motor vehicles when they go get their license.  What about if I am unsure if I need a DOT physical?  We can check for you if you have any questions.  Most commercial truck drivers, UPS drivers, and others need a DOT physical.



Thanks for visiting our blog!!


Fletcher Chiropractic
4300 S 48th St Suite 7 | Lincoln, NE 68516
Phone: 402-261-5766 | Fax: 402-261-5943

Office Hours
Monday, Tuesday, & Wednesday: 8 am- 5:30 pm
Thursday: 8 am – Noon
Friday: 8 am – 4:30 pm
Saturday: By Appt. only | Sunday: Closed
After hour appts available Mon/Wed


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