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Monthly Archives: January 2015

Breathing and your core: Core Part 2

visit_wellnessWe breathe in, we breathe out. Again and again without thinking but what does breathing have to do with your core? A few weeks ago we did a blog about core and some simple exercises to start strengthening your core (Exercise of the Week-Core Part 1).  In this week’s blog we are going to talk about the most important thing to do when working on your core.  Do you know what it is?  It is breathing correctly.

Breathing is so important.  Yes, we need it to be live, to get oxygen to your blood, brain and body. But are you breathing the correct and proper way?  Many people can talk to you about breathing, like gyms and  personal trainers, medical doctors, yoga instructors, chiropractors, etc., but are they doing it right?  You want to make sure they are doing it right because we have found  that some do not know or do not talk about it.

Respiration is the functional ability of the body that can be interfered with by joint, muscle, or myofascial dysfunctions which can lead to faulty patterns and muscle imbalances.  When you have a faulty breathing pattern, your body will recruit muscles that shouldn’t be used for breathing to compensate for the weak muscles from bad posture, stress, or trauma.  When breathing correctly, the diaphragm should move downward pushing the contents of the abdominal cavity toward the pelvis, which will cause a protrusion of your belly to make more room for your lower lungs. This will also cause the expansion and elevation of the rib cage to increase the space available.

The faulty patterns occur when the diaphragm gets weak, leading to improper expansion of the abdomen and rib cage.  Some of the faulty patterns include expansion of the upper rib cage, which is something we do not want to see and paradoxical breathing, where the abdomen and chest do the opposite of each other. There are different scenarios where the chest may rise before the abdomen or viceversa.

Try this simple exercise to help correct and implement a good breathing form is mental imaging and deep breathing.

For this exercise, you are sitting upright with good posture, head up with shoulders back and down.

Place hands under rib cage at the apex of your sternum. Imagine a balloon in your belly, right beneath your hands. Take a long and slightly deep breath, in through your nose and begin filling the imaginary balloon. Try not to hear your breath through your nose.

Fill your belly first, having it rise, followed by a slow rising and filling of your chest.  Your shoulders should not rise up and there should be a expansion of your lower chest.

Count to 4 and then exhale with a 4 count also. When exhaling through your nose, allow your chest to deflate, followed by your belly.

Allow the breath to exhale and draw abdominal muscles to tighten and exhale all the air. Repeat this exercise a few times to help with relaxation and to help establish a good breathing technique.

To help correct these faulty patterns, make sure you go to the proper individual who know what to look for.  Looking at your posture, inspecting your breathing techniques and looking at what joints or muscles may need attention from the faulty pattern are just somethings that need to be looked at when correcting a faulty breathing pattern. We look at all of these during a visit to our office.

With the right breathing, core exercises make you stronger with no injury or muscle imbalances. If any questions, please contact us at Fletcher Chiropractic or a local health care professional.

Chiropractic Care and Your Immune System

file5361332343854Since your immune system and your nervous system are made to work together, it only makes sense that your Chiropractic care can improve not only pain but your overall health by strengthening your immune system. When you have misalignments in your spine, this can greatly effect your nervous system as we all know many nerve pathways travel down your spine as they disperse to the nerves that connect to your nerve ending and all your major organs in your entire body. Because of this, misalignments can cause stress to those nerves, putting stress on your nervous system and in return, putting stress on your immune system, causing it to not be able to function at the full capacity it should be able to.

So, why is this so important? Well, when your immune system isn’t functioning at the level it was made to, it cannot do its job to help your body heal itself, fight off infections and sickness and control your overall wellness. Regular adjustments can actually help you to be healthier overall, which means less sickness and doctors office visits for you!

To learn more about Chiropractic care can help your body function at its highest capacity and you lead an overall healthier life, stop by Fletcher Chiropractic in Lincoln, Nebraska to talk to one of our excellent, well-educated, well-trained chiropractors, Kadi and Curtis Fletcher. We would be happy to talk to you about your Chiropractic care structure and help you with your pain, misalignments and health. Keep in mind that we also do acupuncture, soft tissue therapy, functional rehabilitation, and nutrition consulting. Call for an appointment today: 402-261-5766.

Exercise of the Week: Core Stability, Part 1

quadruped positionWith the New Year, many people will start out with a resolution of losing weight and exercising.  Any exercising, either it being walking if you are just starting out or doing hard core exercising like Crossfit, movement is beneficial for your health. One area that we see that tends to need work is the core muscles.  Core stability is important because it helps transfer force though our body. Weak core muscles are usually a factor in someone with lower back pain.  Our core muscles are around your abdomen like a big belt.  The major muscles include starting at the front: rectus abdominus, transverse abdominus, diaphragm and pelvic floor; on the side- your oblique muscles and quadratus lumborum; and along the back, the erector spinae muscles. Together, these muscles form your core complex and weakness can in any of the major muscle groups, causing a muscle imbalance leading to pain.

There are many different exercises out there for core strength and endurance but there are better exercises than others.  Everyone knows the crunch and sit-up but those exercises are actually not very good for your back.  They cause a lumbar flexion and rounding of the lower back, which increases the possibility of injuring your lower back or a disc.  The exercises you should do instead include bird dog or supermans, deadbug, bridge and planks (front and side).  These exercises minimize stress to lower back and emphasize core stability.

One exercise that we teach to start with is the Bird Dog/Quadruped. It is a good starting exercise that can be made more difficult. It can also be modified to be done using an exercise ball for those with knee problems.

To start, begin on all fours- hands and knees.Bird dog more difficult

1.  Place knees at 90 degree angle to hips and hip width apart. Create a box with shoulders and hands under shoulders.

2. Maintain a slightly curve in lower back but keep spine parallel with the ground. Your neck should be in line with your spine.

3. Brace your abs- not moving the lower back but outwardly bracing your core muscles- similar to when you try to blow up a balloon.

4. Hold the ab brace and then slowly raise one leg, kicking it back through 6 seconds slowly and then repeat on other leg.

5. Continue to breath while doing the exercise. Repeat 5 times, working up to 10 times.

To make the exercise harder, try raising left leg and right arm together while keeping core braced.  If you have any questions or before starting an exercise programs, please contact a medical professional. Look for part 2, with other core stability exercises to come.

Here at Fletcher Chiropractic in Lincoln, Nebraska, we pride ourselves on providing simple tips for starting exercise programs and keeping you moving. Along with a good exercise program, chiropractic and soft tissue therapy helps to keep you at your best. Give us a call today for a free consultation and see how we can help you gain core stability and have no pain with working out.



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


Being from a small town, I love mom and pop shops.  I like the personal level and hands-on approach that Fletcher Chiropractic takes when it comes to chiropractic care. Fletcher Chiropractic was very personable and ...
I am very active but hampered by lower back pain.  It prohibited me from participating in firefighter training.Following Treatment:  I am back to doing everything I love without the restriction of pain. Fletcher Chiropractic taught ...
My pain has been with me since 1996 and my feet and legs were totally painful.  Walking is like walking on glass or nails and then the burning pain in my toes would start.Following acupuncture ...
Life was very painful.  I never felt good and medications really have not helped.Following Treatment: I am much improved but I still recognize my limitations and I need to make more lifestyle changes to make ...
Working with Dr. Kadi has changed my life. Before going to her, I was stiff and had pain in my neck, back, hips, legs and feet.Following Treatment: Working problem areas and doing exercises she has ...
I experienced chronic pain in my right foot from heel spurs.  Orthotics were not enough to correct the problem.  After 6 months of not sleeping well and associated problems of fatigue, I sought help at ...
I stopped doing things I enjoyed, like working out.  I felt limited in my activities and sleeping was becoming an issue with my neck pain.Following treatment: Its so much better. I can workout, take long ...
Life was good but my condition was bad.  I lead a very active lifestyle with weightlifting, judo, etc and along with my job, the pressure on my back was incredible.  My movement was restricted and ...
I was in a mental fog.  I couldn't think or concentrate and was not doing well.Following acupuncture treatment: I am much better. My mind is clear and my work performance has improved. Julie A.
Life was manageable.  As a runner, I was able to run without issue, but not without tightness and occasional pain.  Throughout the day, perhaps 2-3 days a week, my knee, calf, and shin experienced significant ...
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