Chiropractic

Technique: Self Adjustment Made Easy

By Ryan Seager
***
Published by Kindle


Chiropractic Technique: Self Adjustment Made Easy
By Ryan Seager
***
© 2013 Ryan Seager – All Rights Reserved Worldwide
Reproduction of this material in whole or in part is expressly prohibited
Table of Contents

Introduction & Disclaimer
Chapter 1 – Neck Pain – How to Safely Adjust Your Neck
Chapter 2 – How to Align Your Spine
Chapter 3 – Simple Chiropractic Adjustment
Chapter 4 – Best Sleeping Positions
Chapter 5 – Sprained Ankle Treatment
Chapter 6 – Back Pain - Lower Back Treatment
Chapter 7 – Self Hip Adjustment
Chapter 8 – Gravity Inversion Therapy
Summary & Conclusion
Bonus Section - Frequently Asked Questions and Additional Facts



Introduction & Disclaimer


This book is intended for those people who may have an interest in
Chiropractic care but have not yet made the decision as to whether they should
make an appointment to actually go out and see a Chiropractor.
Perhaps you have heard glowing testimonials but you may have also heard
some “horror stories” of people that have had bad experiences of one type or
another. This book is useful in that it can provide you some insights and
descriptive information that can help you before you actually commit to seeing a
professional. Whether that professional is your family doctor or a local
Chiropractor.
Because the scope of this book covers actual techniques and physical
activities it is absolutely vital that you understand that this information if for
educational and informational purposes only. This book is not intended to be a
substitute for, nor provide, any professional advice, diagnosis or treatment.
Please use common sense while studying this material. Everybody and
every body is unique; think about it for a moment; every person has a different
level of flexibility; everyone has a different range of motion through which their
joints can move; therefore it is obvious that what may feel helpful and relaxing
to one person may be very uncomfortable or even cause pain or injury to
another.
I am confident that you will find this information helpful and interesting
but please check with your local doctor or professional for any and all physical
issues or problems you may be facing. It should be clear to the reader that this
information is provided as an informational service only without any implied
warranty, performance, effectiveness or applicability whatsoever.
 Also please be aware that this is not an exhaustive resource on all types of
Chiropractic care that are available. A good variety of techniques are presented
with a special emphasis on those that can be self-administered. There are also
techniques included that some would consider as outside the scope of
Chiropractic Technique; these have been included because there is often a certain
degree of cross-over interest in those areas.
There is also an extensive frequently-asked-questions and additional facts
section that you might find useful as a reference.
My goal is to provide information that will guide you towards a greater
awareness of techniques that have been found to be helpful to others in
alleviating discomfort and unnecessary chronic pain.

To your health ~ Ryan Seager
Author of Chiro Cases of Death: Is Chiropractic Care Safe?
http://www.amazon.com/dp/B00F1MP1QU
Chapter 1 – Neck Pain – How to Safely Adjust Your Neck

Neck pain is a very common ailment that affects nearly everyone at one
time or another. It is one of the most common reasons why someone might seek
out a Chiropractor with back pain as being the number one reason.
If you have someone else crack your neck for you; you may feel an
immediate relief similar to when you stretch out and ‘crack’ an ankle joint or
your wrists. However putting yourself in someone else’s hands can be a bit
frightening for some people.

Neck adjustment can be scary!

Even though your local chiropractor is trained in the proper technique;
some people simply cannot get over the fear of having someone jerk their neck
abruptly.
If you are suffering from chronic neck pain and you are determined to try
and adjust yourself, you can adjust your own neck by following these three
steps.
Step 1 – Loosen up your shoulder muscles and muscles of your upper
back. You can do this be gently rolling your shoulders forwards and backwards.
You can also massage your own back of your neck as in the images below:


Whenever you massage your own muscles, use firm pressure but never
overdo it to the point of pain.
Step 2 - Loosen up and rotate your neck. Start with a side to side motion
(like you are saying no) then follow an up and down motion (like you are saying
yes). Next gently sway your head back and forth as if trying to touch each ear to
your shoulder and lastly slowly and gently rotate your head in large circles three
to five times both clockwise and counter-clockwise being careful not to go
beyond a comfortable range of motion.
Step 3 – The final step is the actual motion for adjusting your neck. While
keeping your shoulders down and relaxed, you want to press against your chin in
a direction that to the side, back and slightly up as in the images below:
 Pushing the chin to the side, back and away.

Remember to keep your shoulders down and relaxed; ideally you can
follow a slow controlled motion. If done with force, you will hear a ‘crick-crack’
and feel a mild sense of relief in your neck, similar to when you ‘crack’ your
ankle or wrist joints; but there is no need to purposely push to the point of
hearing a crack or pop.
You may prefer to push on the chin using a fist like so:

You must be EXTREMELY careful when trying this for the first time and
you really should have someone experienced show you the correct method.
Don’t try it out on your friends or they won’t be your friends anymore. If
applying to yourself be very gentle.
You can also use a two-handed method that has your upper hand applying
pressure to the top of your head in an opposite direction as in the images below:
 Self neck crack using two hands
The final position will likely have your head twisted to one side as in the
image below:

This technique, when done correctly, can bring relief and would not
involve an extreme amount of force. When done incorrectly, you can hurt
yourself, perhaps seriously.
You may ask, if there is risk of injury, why on earth would I want to
attempt such a thing on myself. Well, that is a good question. The reason is that
many people find it to be an effective method of loosening up the neck, re-
aligning the vertebrae in the neck and generally providing relief of mild chronic
pain when nothing else works. If you are not suffering any pain, there is really
no need to adjust your neck in this way.
Some people even get in the habit of cracking their neck often; as casually
as someone may crack their knuckles. There is no one single method to crack
your neck, some people can simply jerk their chin to one side without even using
their hands and they will hear a loud crackle.

Regular neck-cracking

You certainly do not want to crack your neck as frequently and as
carelessly as some people crack their knuckles. There are blood vessels that run
through your neck and to the brain; if you continuously apply force to these
blood vessels you could theoretically cause damage leading to a stroke or death.
Personally, I find twisting my head as in the above image, but not to the
point of cracking, to be an effective method of reducing fatigue from having
typed at a keyboard for a while. My work forces me to be at a keyboard for
extended periods of time and every once in a while I will simply stop and follow
the three steps above to gain much needed relief from muscle tension as well as
relieving pressure in the neck itself. After practicing the twisting motion, I allow
my head to rest completely backwards for several seconds while being supported
by the back of my chair and then I let it rest for several seconds completely
forward allowing my chin to rest on my chest and stretching out the back of the
neck. It is more a method for relaxing the muscles in my neck than for any
adjustment of vertebra.
The key point to remember is that I do this gently and slowly.
If you are too scared to have someone else crack your neck, you will
likely also be too scared to be able to do it yourself so in these cases, the method
of gentle twisting, but not to the point of cracking, may be ideal for you.
You can follow the steps for effective relief and they only take a minute or
two to do at your desk or wherever you may be seated.
So to recap: to safely self-adjust your neck:
Step 1 - Gently stretch your neck backward as far as is comfortable and
breathe out for several seconds as in the image below:

Step 2 – Gently stretch your neck all the way forward and breathe out for
several seconds as in the image below:

Step 3 – Gently twist your chin back and up. You can cup your chin in
your palm, press a fist against your chin or hold the chin as in the image below.

The key is to do this last step gently. You may or may not hear a cracking
sound but don’t force the motion just so that you will hear something. You can
use your other hand to gently apply pressure at the top of your head in the
opposite direction.
Some people still advocate a sharp jerking motion that results in a
cracking sound. They self-adjust this way frequently and have never suffered
any ill effects but I simply do not recommend this method. I much prefer a slow
gentle approach and I never twist my neck to the point of hearing a crack and I
have enjoyed excellent mobility in my neck and am pain-free for many years.
Chapter 2 – How to Align Your Spine

Here are some self-adjustment exercises you can do to help relieve lower back
tension, fatigue and pain. These two simple exercises work well together.
Exercise 1
First, lay on your stomach with arms out as in the image below:

Next begin to lift on foot up into the air:

Continue to bring this foot up and over to your opposite side as in the image
below:

Continue to slowly extend the foot and leg back towards your opposite hand.
This motion will force you to partially lift your torso off the ground.

The final position will have your foot touching down near your opposite hand as
in the image below.

Slowly retract your leg and foot to the starting position and execute the same
motion with the opposite leg. You can gradually increase the tempo of the
motion at a smooth steady pace but never quickly or forcefully.
Don’t worry if you can’t bring your leg close to your opposite out-stretched
hand, just bring it across as far as is comfortable for your level of flexibility -
hold it there for a few seconds to get a full stretch.
If you are unable to do the exercise at all, ask a friend to help you move your et
through the motion and try and relax and breathe deeply as they help you.

Exercise 2
Start by laying flat on your back with your hands raised above your head.

Lift one knee up directly in front and grasp it with the opposite hand. Keep your
other arm above your head and turn your head sideways away from the knee you
are lifting up. This sounds a bit complicated but you can easily see the motion
from the image below:

Complete the exercise by pushing the knee all the way across your body to
achieve a comfortable stretch. Never make this movement too quickly and never
push too hard against your leg.
Switch legs and complete the motion on the opposite side as in the image below:

These two simple exercises when done correctly can help to align your spine and
relieve stress on your lower back. Try and perform these exercises slowly and
with proper breathing; inhaling as you lift your knee and exhaling as you stretch
the leg across your body – hold it across your body for several seconds. Close
your eyes and concentrate on imagining your lower back stretching out properly;
as you breathe out, hold the vision of all tension flowing out of your lower back
and allow the back muscles to relax deeply.
Make sure you do these lower back exercises on a comfortable surface such as a
deep pile carpet or even better is to use a good quality yoga mat.
Alternate these exercises and perform them frequently, preferably several times
per week to maintain proper spine alignment.
Chapter 3 – Simple Chiropractic Adjustment


In this chapter I will suggest a method simple chiropractic adjustment. This can
help if you are experiencing back pain from stress, spending too much time on
the computer, if you have been standing too long, have not been sitting correctly
or if you have hurt your back from lifting something improperly.
The first step is to find a place where you can hang downwards as in the images
below:

Next you want to raise your knees and lower legs straight up to a ninety degree
angle behind you as in the image below:

This exercise will help to shift weight distribution from your lower back or hips
and instead distribute your weight throughout your entire spine.
Take a deep breath in then exhale as you hold the position while relaxing and
breathe out slowly for 5 or 6 seconds.
If you are too heavy to perform this exercise or if your arms are not strong
enough to support your weight, you can place a supporting object under your
knees; so you would essentially be kneeling while lifting upwards into the air
and grasping onto a support bar above you.
Many exercise centers and gyms today have a machine that lets you do weight-
assisted pull ups. This is an alternative solution if you are unable to lift up your
own body weight. This machine will allow you to through a full range of motion
and to hand down fully without too much stress on your hands, wrists and arms.
The weight assisted pull-up machine will look similar to the image below:

Use the machine to allow yourself to stretch out fully with your arms straight
above you. Pause at the bottom and breathe deeply, take a moment to close your
eyes and feel your entire body lining up properly with a good extension of your
torso and spine.



Chapter 4 – Best Sleeping Positions

In general it is usually not a good idea to sleep on your stomach. However, many
people have gotten used to this method of sleeping and have no problem with it.
Here, I want to show a good way to sleep from a Chiropractor viewpoint.
The first step is to get four pillows. Next arrange them around your body so that
you have multiple points of support. One under your head, one under your legs
and one under each arm as it the image below:

You can also modify this position if you prefer to sleep with your hand folded
across your chest as in the image below:

If you refer prefer to sleep on your side, you can still use the four pillow method
but you would modify it as follows. Place one of the pillows between your legs
instead of under your legs and use a large pillow for back support as in the image
below:
This position may look rather uncomfortable but it is actually a very comfortable
position for your body. It takes stress off of your shoulders that occurs when
sleeping directly on your side. Also the pillow between your legs helps to
stabilize your pelvis and lower back.
As with adopting any new sleeping position, it may be difficult to get used to at
first but it will be worth it if you need relief from waking up with aches or
stiffness in your neck and shoulders.
Chapter 5 – Sprained Ankle Treatment

Sprains and strains in ankles are very common not just from sports but
also just from everyday activities of walking. It is very easy to ‘roll’ your ankle
accidentally. This can result in stretched or torn ligaments.
Chiropractors will often use the Graston Technique which involves a
number of steps.
First they will apply a heat pack to the affected area. This will increase the
circulation in the ankle.
Next a lubricant will be applied to the ankle.
Next the Chiropractor will rub a metal tool in a downward motion along
the length of the ankle. This is done to help with the elimination of any scar
tissue that may have built up within the joint. It is a type of scraping-massaging
motion.

The tools used in the Graston technique were originally developed by

athletes but are also used by physical and occupational therapists, hand
therapists, athletic trainers and of course Chiropractors.
The tools are available for purchase by the individual consumer but most
people will prefer to visit a certified clinic to get the treatment done by a trained
professional.
The tools used for soft tissue treatment look like this:
 After completing the scraping-massaging motion, the Chiropractor will
apply an ice pack to the affected area to help decrease swelling in the ankle and
speed the removal of damaged tissue.
For an individual to replicate this method they can follow similar steps. If
you have been unfortunate enough to suffer an ankle strain or sprain, you can
begin by taking a hot bath and gently massaging the area for at least five
minutes.
Afterwards you can follow the I.C.E. method of applying Ice,
Compression and Elevation.
Place a dozen ice cubes into a freezer bag that zips closed so that water
will not leak out. Place the ice bag in a towel and wrap the towel firmly around
your ankle. Finally elevate the ankle on a comfortable rest so that your leg is
angled upwards from where you are sitting.

You can repeat this process once or twice per day to get relief. It is
important to note that this treatment is effective for minor strains and sprains but
a serious ankle injury should be treated at a hospital or clinic that can administer
x-rays to determine what treatment is required.


Chapter 6 – Back Pain - Lower Back Treatment

This method will show you how to safely adjust or ‘crack’ your lower back. It
uses an exercise similar to the one we covered in the chapter two on spine
alignment.
We start by lying on our back comfortably with our knees up.

Next we lift up one knee as in the image below:

Now you can flatten the opposite leg as in the image below:

Now we push our upper knee to one side while turning our head and extending
one arm in the opposite direction. The next photo shows how to do this.

At this point, you may already be at the maximum range of your flexibility.
However if you are able, you can safely continue to push down until you hear a
slight pop or ‘crack’ in your lower back if you have the flexibility. You don’t
need to hear this, it’s just that it will occur in most people. For the first time
trying this, you may need to have an experienced person to help and guide you.

At this point you want to ensure that you are relaxed and are breathing deeply
and comfortably. You now return to the starting position and repeat the steps on
the opposite side as in the images below:
For a more intense adjustment, you can have someone help by pressing down on
your knee or upper thigh that is across your body while simultaneously holding
down your opposite shoulder. As always, be very careful while doing this
exercise to ensure that you get the full benefit without injuring yourself.

By doing this exercise frequently and correctly, you can maintain proper spine
alignment, ease lower back pain and improve overall mobility. It is an excellent
technique when done properly. Remember to relax while doing the exercise and
hold the position for several seconds in the stretched position. Never try and
swing your knee across your body too quickly or with too much force. Let your
body relax into the stretch; as the muscles in your back unwind (relax) it will
also allow your spine to decompress and re-align itself.




Chapter 7 – Self Hip Adjustment

I would like to introduce you to a very simple technique that has been
used to help hundreds of people who had previously suffered with problems such
as scoliosis, sciatica, pains in the sacrum, hip joint pain, knee pains, foot
problems, hernias, sinking of the uterus, abdominal problems, intestinal
problems and bladder problems.
This simple treatment has often brought relief with no other manipulations
needed!
In 90% of cases, uneven leg length is caused by a slightly dislocated hip
joint; this dislocation can be a contributing cause to all the painful problems
listed above.
I am now revealing to you the straightforward way to detect and correct
this uneven leg length caused by a slightly dislocated hip. The legs are the direct
support of the pelvis and they need to be even; when they are not, the pelvis is
twisted during day-to-day movements.
This solution is so simple yet effective that some physiotherapists and
Chiropractors don’t want it to be revealed!
So we begin with step 1:
Lay flat on your back with your legs extended and have someone elevate
your legs as in the image below:
 You want them to examine if there is any difference in length between the
two soles of your feet. Normally they will be able to see that one leg extends
longer than the other; sometimes it will be barely noticeable and sometimes there
will be several centimeters difference.
On the leg that appears shorter, bring that leg upwards towards your
torso like so:

Next, reach down with your hand cupped and grip below your thigh of the
elevated (shorter) leg.

Next stretch out that leg while keeping your hand firmly cupped and
gripped under your thigh.
 Bring the knee up and extend back down several times. You can have your
friend hold your leg for support as you do this.

Afterwards, the person helping you will see that the lengths of both legs
are now adjusted to equal length. You can get up and walk smoothly.

Don’t underestimate the value of this simple adjustment, it can bring relief
for a variety of issues that may be the cause of pain in your body.
Chapter 8 – Gravity Inversion Therapy

An excellent self-adjustment method that is now available to individuals is made
possible by the widespread availability of gravity inversion tables.
They look similar to what you see here:

There are many different models to choose from and they range in price from
about $100 to $400 dollars. You could probably pick one up second-hand at a
very good discount because many people buy them and then for whatever
reason, they stop using them.
You can always find them for sale on eBay, through your local resale news or at
garage sales.
It is really a shame that people stop using them but it is also understandable.
There are a number of reasons why people stop using gravity inversion tables:
1 – The sensation of being inverted is at first very uncomfortable and unsettling.
You have blood rush to your head and it is simply a position that we are not used
to.
If you use the machine a little longer each day, it will become much more
pleasant over time. The key is to relax and breathe. Maybe you will only be able
to be inverted for a few seconds when you first try; by relaxing and breathing
properly you can gradually increase the time to several minutes per day.
2 – An inferior quality machine may have uncomfortable ankle holders. Make
sure you get a table that snugly grips your ankles but does not cause pain.
3 – Ankle pain when inverted. Even with a good quality machine, remember to
warm up your ankles by stretching them out in a full range of motion prior to
using the machine. Some people find it easier to use when wearing a thick pair
of socks depending on the type of ankle holders on the table.
If you are able to get a good quality table and use it often, you can enjoy
excellent decompression of the spine in just a few minutes per day. You can
perform a variety of gentle exercises while inverted or you can simply rest.
I use my inversion table to decompress my entire body and for focused
meditation before the start of each day and sometimes in the evening prior to
sleeping.

Summary & Conclusion

I hope you have found these techniques helpful. These are just a few
simple yet effective techniques you can implement to increase the quality of
your overall health and well-being. Hopefully you will keep it as a handy
reference for future use. I think Chiropractors have many useful methods that
can improve the quality of life for many people but I also realize that some
people cannot afford to visit one on a regular basis or they are simply or too
timid or reluctant to visit one for personal reasons.
As you can tell I am not suggesting that you absolutely must see a
Chiropractor. I am simply introducing you to a number of techniques and
methods that you may want to try to achieve relief on your own. Of course it is
better to have someone help you, but if any of these methods is useful for
improving your well being, it will have served its purpose.
Please take a moment to share a gift copy with a friend or post a positive
review.

May you continue to enjoy good health and positive well being in all things.
– Ryan Seager


Bonus Section - Frequently Asked Questions and
Additional Facts

What is the difference between a Chiropractor and a medical doctor?
Doctors use the initials M.D. (Medical Doctor) and Chiropractor use the
designation C.D. (Doctor of Chiropractic). But besides these designation letters
there are three main differences you should be aware of.
Chiropractors and medical doctors have different education requirements which
typically, more or less, follow the outline as follows. Chiropractors must attend a
four year program in a recognized Chiropractor school. Upon successful
graduation they must serve an internship period of two years.
Medical doctors begin with a four year undergraduate program at a recognized
college or University in pre-medical (pre-med) studies. Upon graduation they
must get accepted into a medical school for an additional four years of study.
Lastly they serve an internship period at a hospital followed by a residency
position. After that process they may start their own individual practice or
specialize in a specific medical area of expertise such as a surgeon.
A psychiatrist is someone that is trained as a psychologist but is also a licensed
medical doctor.
Medical doctors are licensed and permitted to prescribe specific drugs
(prescribed medications) that are not available over the counter. Chiropractors
can recommend supplements, vitamins or homeopathic remedies but they are not
allowed to prescribe drugs the way medical doctors can.
Medical doctors such as surgeons are licensed to perform detailed internal
surgery on people whereas Chiropractic treatment must be ‘non-invasive’ that is,
they can only perform external bodily manipulations.
What methods might you find Chiropractors using to treat people?
Chiropractic treatment is actually quite broad. Some people think that
Chiropractics only ‘crack’ people’s spines or manipulate neck bones! Spinal
adjustment and manipulation is a very important part of Chiropractic treatment
but there are also a number of other treatments that they may implement for
clients.
These treatments may include massage, acupressure, acupuncture, vitamin
therapy, nutritional instruction, fitness instruction, gravity inversion
therapy and holistic teaching.
Most Chiropractors teach that optimal health requires a number of factors like
diet and exercise to be combined with spinal adjustments for best results and
optimal overall well-being.

How much does it cost to go see a Chiropractor?

Chiropractors set their fees individually and each individual Chiropractor will
usually have a number of different fee schedules depending on the services
needed. They will also often individual fees as well a package plan for a whole
family.
Here is an example that you may see:
One adjustment per week:
Individual: $50 to $100
Family: $150 to $250

Two Adjustments per week:
Individual: $100 to $200
Family: $175 to $350

Unlimited adjustments per week:
Individual: $150 - $250
Family: $200 - $400

Your local Chiropractor will likely also have monthly plans. They will also offer
free consultations and evaluations to determine what exactly would be the best
plan for you and your family. The figures above are only estimates of average
plans; you may find a wide range of price options that differ from these ranges.


What should I know before going to see a Chiropractor?
1 – You should be aware that initial consultations are normally free. You need to
have a chance to sit down and discuss your concerns and ask questions. Your
Chiropractor will also need to find out about you and your overall health and
well-being before being able to suggest specific solutions.
2 – The importance of x-rays. If you are experiencing pain anywhere in your
joints or anywhere in your body for that matter; it is vital to remember that
oftentimes x-rays are really the only way to see exactly visually the condition of
the bones in your body. Your Chiropractor will be able to help you gets x-rays
and will know if they are needed.
3 – You need to be aware that not all Chiropractic Doctors use the same
techniques. Some prefer hands-on methods and other like to use instruments like
the Graston instruments. Some use gentle massage and some prefer ‘joint-
popping’ techniques. You can find out what techniques your Chiropractor uses
during the initial consultation.
4 – Visitation frequency will vary for each individual. Some people need and
find relief from seeing their local Chiropractor very often; multiple times per
week. Other may only need to go for ‘tune-ups’ only once every few months.
5 – Payments options will vary. Some Chiropractors will accept health insurance,
other may not. Some will accept a variety of payment forms, other may only
accept cash & credit card. Never choose a Chiropractor based solely on price;
you want to have a good fit with someone your trust and are confident can help
your health and well-being.
What factors should I consider in choosing a Chiropractor?

1 - A referral or recommendation from someone you know. If you new to your
city or have just never visited a Chiropractor before, chances are good that
someone you know will have some direct first person experience with a local
Chiropractor.
2- If nobody in your circle of friends or work colleagues can recommend a
doctor for you; you can always ask your local Chiropractor for a few satisfied
clients that you can contact directly as a way to confirm that you are dealing
with someone you are comfortable with.
3 – Costs should be reasonable and within your budget. If you are faced with
rates that are beyond your finances, you may be dealing with someone that is
trying to discourage new business or perhaps is in a situation with very high
overhead costs. Shop around until you find someone that within your budget.
4 – Find someone that uses techniques that you are comfortable with and agree
with. If you meet with a Chiropractor and they recommend acupuncture but you
are opposed to that method; obviously it will not be a good fit for you. It only
makes sense that you want to have someone whose techniques match your needs
and desires.
5 – Your Chiropractor should have a good network of relationships with other
health care providers such as medical doctors, specialist, nutritionists,
physiotherapists etc. It could be that you will need a referral to a different health
care provider in the future and have a Chiropractor with good local contacts will
help you and be an asset to your health program for the long run.

If you would like more in depth information about chiropractic, please check out
this title from Amazon:
http://www.amazon.com/dp/B00F1MP1QU