What Exercises Can I do to Improve My Posture?

Dr. Jonathan Ruzicka February 20, 2020

How can you improve your posture? This question is asked to me all the time from the housewife to the woman or man that sits at a desk for a significant number of hours throughout the day. Most of us that work a desk job will sit at a computer for 40, 50 or even 60 hours of our week. Our Problem? We sit too long at computers. If you sit for long periods throughout the day we aren’t expecting big changes to your daily routine in those regards but if you aren’t doing something to change it by

How Squatting 600lbs, Broke My Back and Has Helped 1000s Of People Get Out Of Pain!

Dr. Jonathan Ruzicka September 18, 2019

At 19 years old, I was ‘squatting’ 600lbs while training for football in college. While working with a trainer at the time and he advised me to sit down on the bench with the weight still resting on my back. There was an immediate feeling of shock and crush, which caused intense pain in my lower back the moment I sat down. I didn’t know what exactly I did but knew something was wrong. The result was two crushed discs in my back which left me in a vice-grip-like-pain within the first 10 minutes of waking up and it never left me, it tormented

Is STRESS Affecting Your Ability to Exercise???

Dr. Jonathan Ruzicka May 1, 2019

I’ve been working out regularly and eating right for months, why aren’t I seeing results? or “I’m so mentally drained, there’s no way I can focus during my workout”? or maybe “Why does my body feel so heavy when I exercise? If you’ve ever had one of these thoughts cross through your mind but don’t know why, the answer is likely very simple…… You might be STRESSED… AND… it’s affecting how your body responds to exercise. HOW? High levels of stress negatively affect parts of the brain that are primarily associated with human cognition and motor control. When the

Does Getting Older Frighten You?

Dr. Jonathan Ruzicka March 28, 2019

What’s going to happen in 5 years if you can barely walk up the stairs right now?? There was a study done a decade ago, where they measured the rate of muscle loss between an 18-year-old and a 65-year-old; what they found was that a 65-year-old loses muscle in 3 days whereas an 18-year-old will lose muscle in 10 days. What Does That Mean? As we age we lose muscle at an incredibly fast rate and that is why it is so important to have a ‘buffer’ between our muscle strength and gravity. Gravity is always working against us,

Why Squatting Hurts, is it Bad For You and How Deep Should You go Anyway??

Dr. Jonathan Ruzicka March 6, 2019

If you are someone that doesn’t squat because it hurts your back or your knees then this is written for you. If you do squat in spite of the pain then you should definitely read this because you will get serious positive information that could save you from having surgery in the future! Squatting is a Functional Movement! You have to do it in daily life… we have to be able to get down and grab things from the floor and we should be able to do that without pain or discomfort. We need to be able to get out

Are you SUFFERING with HEADACHES or MIGRANES at work?

Dr. Jonathan Ruzicka February 6, 2019

If this is something you deal with, we likely have new solutions that you’ve never heard before… Your head makes up 6% of the body’s total weight! Just think about how many pounds that could be… If you weigh 150lb., then your head would be 9 pounds. Could you imagine holding a 9 pound weight and carrying it around all day?? That might not sound like much, but if you start hurting and feel like you need to lay down then this problem is likely even worse due to poor posture. Posture issues can cause the wrong muscles to

What Exercise Should You Focus On To Ease Pain – Mobility or Stability?

Dr. Jonathan Ruzicka September 26, 2018

Are You Feeling Stiff? Need more mobility, right??? The common thought is you should stretch more OR do some complex yoga move that will loosen up the right areas… Andrea came into the clinic less than a month ago and she was complaining of dizziness with neck pain. She had neck pain on and off for the last few years, but only recently did it get bad enough for her to start seeking out help from a specialist. The first Physical Therapy clinic she went to had her do a series of stretches in the morning. She told us that

Worried About Being Stuck In A Wheelchair One Day? Read This!

Dr. Jonathan Ruzicka April 18, 2018

A few years ago, I had the pleasure to work with Letty. She had a knee problem and when she talked to me, she was ready to have surgery! She said, “I just want it done and I want a quick recovery!” I explained to her that most of the time those things like surgery and “quick” don’t usually work together. Surgery is a major step and once our body; muscles, bones and fascia gets cut into it takes time for the tissue to normalize. No one here heals like the Wolverine… Sometimes we deal with stiffness for 6 months to even

Why Don’t I Ever Have Enough Time To Exercise?

Dr. Jonathan Ruzicka April 12, 2018

“It’s Better to do a Little Exercise Each Day, Than to do Hours of Exercise in one Day.” Full time working adults average 47 hours per week, many work even more! When we all get done punching the clock, time seems to run away rather quickly as life outside of work becomes a hustle. The day becomes a blur as if someone pressed the fast-forward button: pick up the kids, cook dinner, feed the dogs, clean the house, help the kids with homework, and get ready for the next day. Before you know it, time has expired and it’s

Trouble With Your Balance? Why Do We Fall More Often The Older We Get??

Dr. Jonathan Ruzicka April 2, 2018

If you are someone that has been having increased difficulty staying strong and keeping good balance, then this is written for you. There are various reasons that we lose our ability to balance with age. The major cause of decreased balance with age is very simple. Our muscle loss accelerates as we get older and there are a few different types of muscle fibers in the body. We tend to lose some more than others, mostly due to the activities we are involved with and the amount that we do. As Referenced in “If you don’t use it You lose it.” Most

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