Here is a simple exercise that you can do at home with no exercise equipment.
It works the longus capitis, longus colli, SCM (sternocleidomastoid) muscles.
The purpose of this exercise is to increase neck strength and muscular endurance.
The benefits are improved stability, functional strength and injury prevention.

Begin by lying on the back with the head extended off the table, maintaining a chin tuck position.
Slowly extend the head back towards the floor and then raise the head, returning to the initial neutral starting position and repeat as instructed.
Move slowly through the range of motion.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the biceps femoris, semimembranosus, semitendinosus muscles.
The purpose of this exercise is to increase knee strength and muscular endurance.
By doing this exercise you can have the benefits of improved stability, functional strength and injury prevention.

Begin lying on floor facing up.
Bend knees so feet are firmly on floor.
Extend arms upward toward ceiling.
Activate core muscles.
Lift hips off floor to attain a bridge position with knees, hips and shoulders in alignment.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

Initially, you may develop some cramping in the back of your thigh. A simple hamstring stretch before and after may prevent this from occurring.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercise that you can do at home with no equipment.
It works the gluteus medius/minimus, piriformis and hip lateral rotators muscles.
The purpose of this exercise is to Increase hip strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury

Begin lying on side on the floor with legs extended.
Top leg should attain a straight line through hip and shoulder.
Bottom leg may be bent for added stability.
Activate core muscles.
Lift top leg upward, abducting leg as foot simultaneously rotates. This will result in a toe-up position.
Slowly return to start position.
Repeat for prescribed repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

LEARN from LANCE ARMSTRONG!
Recently I had the great honor of spending a day with Lance Armstrong’s Chiropractor, Dr. Jeff Spencer.
As the team doctor for 8 Tour De France winning teams, Dr. Spencer shared intensely valuable insights about whole food nutrition support, and the importance of structural freedom, that I would like to share with you!
There are 4 areas of nutritional support that you could be addressing and there are specific nutritional products for each area.
1- BASIC NOURISHMENT
In terms of nutritionally enhancing your basic systems: your brain, your circulatory system, your stress response, your digestion, anti oxidation and managing the inflammatory process and supporting your energy production at a basic level. How you handle your foundational needs (which Dr. Spencer refers to as “The Rock”) from a nourishment point of view, is crucial. After this is handled, you are able to address higher levels of productivity and achievement
2- SUPPORTING PERFORMANCE
“Performance” isn’t an activity isolated to athletes alone! Consider the energy required for career/leadership performance, parenting and relationship performance.
You need the energy, endurance, stress management, neurological responsiveness and mental acuity to perform in many aspects of daily life. This includes intestinal tract support to make sure you are absorbing the nutrients you are taking into your body.
3- DAILY RECOVERY
Have you ever considered the need to repay your energy each day? Physical debt (exercise) emotional debt (home, parenting, work and career stress) all take an enormous toll. Does your nutrition pay back the debt to your body? The body of the “Super-Mom” or super-achiever or super- athlete, needs daily replenishing. If you don’t recover from performance, you will eventually burn out or suffer injury. This is a desperately overlooked area in the life of achievers!
4- DEALING with INJURY
If you can get the proper, specific nourishment (combination of herbs abd suplements)on Day 1 of an acute injury, you can cut the recovery time by 40% ( a very significant number)! This alleviates the edema, the swelling, the pain, and the scar tissue.
Dr. Spencer stated that the most important aspect of treating the “Active Person” is alleviating the structural restrictions. This is crucial to overall health and optimal performance. Much can be accomplished through nutrition. However, it is very difficult to overcome structural limitations. Spinal alignment, and function is necessary. Chiropractic provides this opportunity while freeing us from structural limitations.
Everyone has structural limitations of which we are unaware.
These limitations translate to your nervous system and result in a myriad of consequences from the wear and tear on your spine, to physical pain, emotional issues and a detrimental affect on life. These issues result in an obvious limitation of responses and experiences both physical, mental and emotional.
Free your Body and experience your greatest health possibilities

For greater support to enhance your quality of life, set up a consultation with me today! 949-215-4000
Make 2012 the year to turn “good ideas” into reality.
TO Your Health, Energy and Vitality Today and EVERY day!
Dr Jan

Here is a simple exercise that you can do at home with no equipment.
It works the peroneus longus/brevis, tibialis anterior, tibialis posterior, gastrocnemius, soleus muscles.
The purpose of this exercise is to improve muscular endurance, ankle strength, and proprioception.
By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention.

Begin seated in a chair with good posture.
Extend leg.
Attempt to write alphabet from A through Z with toes, moving ankle in all directions.
Repeat for prescribed sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Here is a simple exercises that you can do at home with no equipment.
It works the multifidus, erector spinae, transverse abdominus, oblique muscles.
The purpose of this exercise is to Increase low back strength and muscular endurance. By doing this exercise you can have the benefits of Improved stability, functional strength and injury prevention

Begin lying on your back.
Extend arms above head flat on floor.
Activate core and lift knees above hips and maintain a 90/90 hip and knee position.
Activate core.
Lift one arm off the floor and raise it towards ceiling until above shoulder level while simultaneously extending one leg downward towards floor.
Pause momentarily.
Return to start position, alternating sides.
Core activation should be maintained throughout entire exercise.
Repeat for recommended repetitions and sets.

© 2005-2010 WebExercises, Inc., Patent Pending, All Rights Reserved.

Free Care for Returning Vets!
If you know servicemen and servicewomen who have just returned from Iran or Afghanistan, refer them to our office and Dr Jan will take care of them for Free. “After they served our country and protected my freedom, caring for these great men and women is my honor” Lord knows the stress they went through while being of service. A series of chiropractic care over time will help them calm down their over reactive Nervous Systems. Help me spread the word! I am part of a group of Chiropractors around the country performing this great service. Let me know if you know returning servicemen in other areas as well.
Dr Jan Teitelbaum
Mission Viejo Chiropractor

 Dr Jan, Mission Viejo Chiropractor offers greater possibilities in your Health and Healing.

Amy’s Miracle
There is an amazing capacity for healing that lives within each one of us.  A friend sent me this and i was touched by it.  I am sharing this with you to inspire you to explore a bigger possibility in 2012
One evening, the world renowned speaker, Mark Victor Hansen was preparing to give a seminar on energy and healing. The director of the program suddenly stopped him and asked him if he knew about the Make A Wish Foundation. Mark replied, “Yes.” The Director then said, “I would like to introduce you to Amy Graham. She has been diagnosed with terminal Leukemia. They gave her three days to live. Her dying wish was to attend your seminar.” Mark was shocked and taken back. He was introduced to Amy and she smiled. Before him was a 17 year old girl wearing a orange and red turban to cover her head which was bald from chemotherapy. Her body was frail, bent and weak.
Amy said, “My two goals were to graduate from high school and to attend your seminar. My doctors did not believe that I could do either. They did not think I had the energy when they discharged me into my parent’s care.” Tears welled up in Mark’s eyes, he was totally moved. He cleared his throat and said, “You and your folks are my guests, thanks for wanting to come.” They hugged each other, dabbed their eyes and separated.
At the seminar, Amy and her parents were in the overflowing audience. All were there to learn about energy and healing. He taught the audience the energy technique and explained that everyone has healing energy. Mark then said, “This morning I was introduced to Amy Graham, who’s final wish was to be at this seminar. I want to bring her up here and let you send healing energy toward her.” Amy ‘s father helped her to the stage. The group did the energy techniques and sent her healing energy, after which they gave her a tearful standing ovation. Two weeks later, Amy called to say that she was discharged after a total remission. Two years later she again called to tell Mark that she was getting married. Mark said, “I have learned to never underestimate the healing power that we have. It is always there to be used for the highest good, we just have to remember to use it.”
Your ability to heal is far greater than you have been allowed to believe.  Chiropractic proves that every day.
Dr Jan