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Monthly Archives: September 2016

Dr. Fletcher’s Top Ten Fall Activities


When autumn comes every year, it can be said it is one of the most beautiful times of the year.  Some would say it is because it is football season (GBR) or in my mind, the cooler temperatures.  I love colder temperatures (just not below freezing) but I love fall the most because the changing of the leaves. It looks amazing outside with all the different colored leaves on trees  and the sounds that come along with harvest starting.  With harvest starting soon, we should all remember to watch out for all the machinery on the roads & in the fields.


In honor of the start of fall, Dr Curtis came up with his Top Ten Activities for fall.

  1.  Enjoy the water.  I say this because being on the water and around the lakes and ponds is beautiful scenery, especially with fall.  With the cooler weather, it helps that the fish start biting a little more and you can go boating. Try kayaking down the Platte or Elkhorn river but watch out for those sandbars.
  2. Eat outside to enjoy the fresh air.  It’s a change of scenery to eat outside and listen to the birds chirp. Enjoy the experience and let that food digest.
  3. Enjoy the wildlife.  This time of year the deer along with other animals start to be a little more active and waterfowl start to make their migration south.  It is always a wonderful thing to see a wild animal out in the wild.Buffalo
  4. Go to the Pumpkin Patch.  It always creates a fond memory to go the pumpkin patch, and pick out your own pumpkin for the fall.  Furthermore,  quite a few pumpkin patches around here do a lot of fun things for Halloween and the fall, most for all ages like corn mazes, apple picking, and etc.
  5. Go for a Hike.  It is good exercise and temperatures are great for being outside.
  6. Go Biking.  Whether it is to go bicycling or riding your Harley, this is perfect time of year to get out and enjoy yourself.  I enjoy bicycling first, it’s a chance to get in some great exercise.
  7. Do some yard work.  Eventually, the downside of fall is the falling of all of those darn leaves.  This is wonderful time though to spend quality time together as a family getting the yard ready for next year like raking up leaves, mowing, packing things away for winter, etc.
  8. After you do some yard work, have a bonfire.  Just make sure it is is safe and follow your city guidelines first.  This is something most do in the fall to get rid of yard waste but it also creates special memories with the family; remember that smoky smell and s’mores.  PS try a Reese’s peanut butter cup instead of a Hershey bar.  You’re welcome!
  9. Try some different “fall” drinks.  There are many different drinks that come up in the fall like a pumpkin spiced latte or coffee but don’t forget the wine, cider, or hot cocoa, based on your preference. Just remember it’s all in moderation.
  10. Golfing is a lot more enjoyable in the cooler weather than the scorching heat.  If you never tried golfing, go give in a try because it can be the most enjoyable or frustrating sport you ever play, especially because of the 6 inches between your ears (it’s a mental game too).  You get to enjoy being outside enjoying nature, looking at the different colored leaves and possibly may have to try to get a Canadian goose away from your golf ball.

These are some of many of the different things that the Dr. Curtis likes to do in the fall.  Go out and get some Vitamin D while the sun is still shining and before that icky white stuff comes in the winter. For other healthy tips or exercise advice, ask the chiropractors at Fletcher Chiropractic. They are always here to help.

Pain Free Cycling

Cyclist rides with sunset in backgroundCycling is one of the most popular exercise activities among people of all ages. Some ride bicycles because it’s a great cardiovascular workout, others for transportation, and some just because they find it therapeutic or relaxing. Though cycling is relatively low-impact compared to other exercises and sports, many cyclists experience pain in the back, neck, knees, and other joints. Luckily, there are a few things every cyclist can do to prevent pain and injury so they can enjoy their rides to the fullest!



  • Get a professional bike fit. Even if you don’t cycle very often or only do so for leisure, it’s important to have a bike that fits your body and is properly adjusted for you. Visit a bike shop and have a specialist analyze your body and position on your bicycle. If you’re riding on a frame that is too large, it’s likely you’re overextending your back in order to reach the handlebars. If the frame is too small, your lower body gets pushed forward and you end up in a hunched position. If the saddle is not positioned correctly, the upper body will not be fully supported. All of these things cause cyclists to experience pain and discomfort, especially in the lower back. Getting fitted for a bicycle will ensure you have the right bike for your body and ultimately prevent issues in the future.
  • Incorporate stretching into your daily routine. You’ve probably been told this time and time again, but really, stretching is one of the most important injury-prevention measures. Stretching before cycling (or any exercise activity) improves flexibility which allows the joints to move through their full range of motion, thus preventing pain and injury. Try these three stretches, courtesy of StretchCoach.com, proven to be beneficial before going on a bike ride:
    • Kneeling Upper Hip & Quad Stretch: Kneel on one foot and the other knee. If needed, hold on to something to keep your balance and then push your hips forward.
    • Single Heel-drop Achilles Stretch: Stand on a raised object or step and place the ball of one foot on the edge of the step. Bend your knee slightly and let your heel drop towards the ground.
    • Lying Knee Roll-over Stretch: While lying on your back, bend your knees and let them fall to one side. Keep your arms out to the side and let your back and hips rotate with your knees.
  • Pay attention to posture. Even when you’re not riding your bicycle, it’s important to consider your posture throughout the day, especially if you sit at a desk for a long period of time. Often times, pain believed to come from cycling is actually the result of poor posture during non-exercise activities. Maintaining good posture throughout the day strengthens back muscles and allows for improved, painless cycling.
  • Straighten your wrist. The wrist is generally not the first area of concern associated with cycling, but poor positioning can cause chronic wrist pain and even carpal tunnel syndrome. Many cyclists flex the wrists at an angle, causing stress to the tissues and tendons. Simply straightening your wrists when riding allows for proper support and will prevent soreness.


Cycling should be enjoyable, not something to regret afterward. If you experience pain after cycling (or even if you don’t) try these tips for effective, pain-free cycling. When DIY isn’t enough, visit the experts at Fletcher Chiropractic for relief of all your cycling-related conditions!



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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