Tips for Staying Active in the Winter

Winter often invites slower mornings, cozy evenings, and extra rest—and that’s not a bad thing. But colder weather, shorter days, and disrupted routines can make movement feel harder to prioritize.

Staying active during the winter doesn’t mean pushing through exhaustion or forcing yourself into intense workouts. It means finding simple, supportive ways to keep your body moving—in ways that feel good for your nervous system, joints, and energy levels.

1. Shift Your Mindset: Movement Over “Exercise”

If winter workouts feel overwhelming, start by redefining what counts as movement. Gentle, consistent movement supports circulation, joint mobility, mood, and nervous system regulation—even when it’s not high intensity.

Movement can look like:

• Stretching while your coffee brews

• A short walk during daylight hours

• Gentle yoga or mobility work at home

• Taking the stairs instead of the elevator

Small moments add up.

2. Embrace Shorter, More Frequent Movement

Winter is not always the season for long workouts—and that’s okay. Try breaking movement into shorter chunks throughout the day.

Even 5–10 minutes of movement can:

• Reduce stiffness and aches

• Improve circulation

• Support energy and focus

• Help regulate your nervous system

Set a timer to stand, stretch, or walk every couple of hours, especially if you’re sitting for long periods.

3. Keep Your Body Warm to Stay Comfortable

Cold muscles are more likely to feel stiff or achy. Before moving, take a few minutes to warm up your body.

Helpful tips:

• Wear layers and warm socks

• Start with slow, gentle movements

• Focus on breath to help relax tension

• Try movement indoors before heading outside

A warm body moves more comfortably and safely.

4. Find Indoor Movement You Enjoy

When outdoor walks feel less appealing, having indoor options makes staying active more accessible.

Some winter-friendly ideas include:

• Hot yoga

• Pilates classes

• Bodyweight or resistance band exercises at home

• Mobility or stretching routines at home

• Dancing to your favorite playlist

• Walking on a walking pad or treadmill

5. Prioritize Posture and Mobility

Winter often means more time sitting—whether working, driving, or relaxing indoors. Adding mobility work can help counteract stiffness, especially in the neck, shoulders, hips, and low back.

Focus on:

• Gentle spinal movement

• Hip openers and pelvic mobility

• Neck and shoulder stretches

• Breath-led movement

These areas are especially important during pregnancy and postpartum as your body continues to adapt and recover.

6. Use Movement to Support Your Nervous System

Movement isn’t just about muscles—it’s a powerful tool for regulating your nervous system. Gentle, intentional movement paired with breath can help shift your body out of stress mode and into rest and repair.

Slow, mindful practices such as walking, yoga, or stretching can:

• Reduce stress hormones

• Improve sleep

• Support emotional regulation

• Increase body awareness

Listen to your body’s cues and allow movement to feel calming rather than demanding.

7. Be Kind to Yourself This Season

Winter is a natural time to slow down. Energy levels may change, and that doesn’t mean you’re doing anything wrong.

Consistency doesn’t mean perfection. It means choosing movement that feels supportive on most days—and allowing rest when your body needs it.

A Gentle Reminder

Movement during the winter doesn’t need to look the same as it does in warmer months. When you honor your body’s needs, movement becomes something that supports you—not another thing on your to-do list.

If you’re unsure what types of movement are best for your body—especially during pregnancy or postpartum—chiropractic care, gentle mobility work, and nervous system support can help guide you.

Take care,

Dr. Gina

A New Kind of New Year’s Resolution: Nervous System Regulation

The start of a new year often comes with a long list of goals—move more, eat better, be more productive, do all the things. While the intentions behind these goals are good, sometimes we forget to make time for taking care of our nervous systems.

This year, we invite you to consider a different kind of resolution—one rooted in rest.

Why Nervous System Regulation Matters

Your nervous system plays a central role in how you experience stress, energy, sleep, focus, digestion, and pain. When your body is stuck in a chronic “fight or flight” state, even the most well-intentioned goals can feel overwhelming or impossible to maintain.

Nervous system regulation helps your body shift into a state of rest and repair. This is where healing happens. This is where you can think more clearly, respond rather than react, and feel more connected to yourself.

For pregnant and postpartum individuals especially, regulation is essential. Hormonal changes, physical demands, and emotional transitions can all place extra stress on the nervous system. Prioritizing rest isn’t indulgent—it’s foundational.

Rest Is Not the Opposite of Productivity

We often think of rest as something we earn after we’ve done enough. In reality, rest is what allows us to show up fully in our lives.

Restorative practices like gentle yoga, breath-work, acupuncture, and intentional stillness help calm the nervous system, lower stress hormones, and improve overall well-being. These practices create space—for insight, for healing, and for sustainable momentum throughout the year.

An Invitation to Rest & Restore

To support this intention, we’re offering a Rest & Restore Workshop designed to help you slow down and reconnect with your body.

Saturday, January 17 | 12:30–1:30 PM

This supportive, restorative experience will include:

• 30 minutes of gentle restorative yoga led by Dr. Gina, focusing on relaxation, breath, and nervous system regulation

• Acupuncture with Dr. Alex, supporting deep relaxation and overall well-being

This workshop is offered as a free service, is prenatal friendly, and open to all.

Reserve your spot here -> https://clechiropractic.janeapp.com/#/discipline/12/treatment/95

Whether you’re feeling burnt out, overwhelmed, or simply craving a moment of stillness, this workshop is an opportunity to begin the year with intention—without pressure.

A Gentle Resolution for the Year Ahead

Instead of only asking, What more can I do this year?
Try asking, How supported does my nervous system feel?

Regulation isn’t something you achieve once—it’s something you practice. Small, consistent moments of rest can create profound shifts over time.

If your body is asking for a slower start to the year, we would love to hold space for you.

Take care,

Dr. Gina

3 Things Every Pregnant Woman Should Know about the 4th Trimester... Before Baby Arrives

You've heard about the three trimesters of pregnancy, but there's a fourth! It starts after birth…and it might be the most important one to prepare for!

The "4th trimester" is the first 12 weeks postpartum, when your body, your hormones, and your entire nervous system are navigating the huge transition into motherhood. While much of your focus is on baby (understandably), your own healing, regulation, and support are essential, not just for your wellbeing, but also for bonding and your baby’s development, too.

Here are 3 things every pregnant woman should know about the 4th trimester before giving birth:

1. Your body needs (and deserves) time to heal

Birth is a physical and emotional experience, whether it’s vaginal or cesarean. Recovery is not something that happens overnight. This isn’t just about “getting your body back”; it’s about supporting your body forward and healing.

Before baby comes, consider:

• Setting up pelvic floor therapy to support recovery from tearing, scar tissue, or pelvic instability

• Scheduling postpartum chiropractic care to address shifts in alignment, back pain, or nursing posture issues

• Planning for rest, nourishment, and gentle movement—especially in the first 40 days; ask for help and schedule support! Postpartum doulas are a great option in addition to the support of family and friends.

Pro tip: Make a postpartum care plan just like you would for your birth! Include providers, support people, meals, rest, and realistic expectations. Share this with your family and close friends so they know how best to help you and your family.

2. Expect your nervous system to experience ups and downs…preparing now will make the this period smoother

Sleep deprivation. New identity. Breastfeeding challenges. Emotional highs and lows. Once baby is here, your nervous system goes through a huge reset. Your body is learning a whole new rhythm

That’s why it’s so helpful to start building tools now, during pregnancy:

• Learn breathing techniques, mindfulness, or nervous system regulation tools

• Set up holistic postpartum care such as chiropractic, pelvic floor therapy, massage, and acupuncture care to support your body and nervous system’s healing and regulating

• Talk to your support system about what you’ll need emotionally, not just physically

The more supported you are, the more present and connected you can be with baby.

3. It’s okay to ask for help; You were never meant to do this alone!

We live in a culture that praises independence and “bouncing back,” but motherhood was never meant to be a solo journey. The 4th trimester is a time to be cared for, held, fed, and supported. We often hear “it takes a village” to care for babies and children, but the village is just as important for mom and the rest of the family!!

Ways to plan for help/support:

• Organize a meal train (better yet: ask someone to set it up for you)!

• Make freezer meals and stock your pantry. (You can even ask others to help with this!) Proper nourishment is essential for healing and recovery, especially for nursing mamas!

• Hire a postpartum doula: receive support with newborn care, rest, recovery, and guidance as you transition through motherhood

• Accept offers from family or friends to do laundry, hold baby while you shower, help with older children if you have them, care for your pets, or do other household chores

• Communicate with your partner about shared responsibilities and expectations

• Make a list now of who to call if you need support: lactation consultants, pelvic PTs, mental health professionals, and holistic practitioners (If you’re not sure who to contact, reach out! We can make recommendations for you and your baby).

You are the heartbeat of your home. When you care for yourself, you’re also caring for your baby and your family.

The 4th trimester isn’t about perfection. It’s about healing. It’s about gentle, supported recovery and learning to trust your instincts as a mother. The more you prepare for it now, the more you can honor your body’s needs, support your nervous system, and feel empowered and confident in this new season of life.

At our office, we support moms not just during pregnancy, but through every step of postpartum healing. From specific chiropractic care and pelvic floor therapy to acupuncture and gentle bodywork, we’re here to walk with you: before and after baby arrives. Remember: your body was made to do this and you are not on this journey alone 💗

In health and blessings,

Dr. Abbey clechiropractic.com

@clechiropractic

216-952-3830

Acupuncture for Pain Relief and Muscle Spasm

Pain and muscle spasms can significantly impact your quality of life, limiting your ability to perform daily activities and enjoy life to the fullest. Acupuncture can be a natural and effective approach to managing pain and muscle spasms. Here’s how acupuncture work may work for pain relief and muscle spasm management.

How Acupuncture Works for Pain Relief and Muscle Spasm

1. Release of Endorphins:

- Acupuncture triggers the release of endorphins, the body's natural painkillers. These chemicals help reduce pain and promote a sense of well-being.

2. Improved Blood Circulation:

- The insertion of needles can enhance blood flow to the affected area, reducing inflammation and promoting healing.

3. Nervous System Regulation:

- Acupuncture influences the central nervous system, altering the perception of pain and stimulating the body’s natural pain control mechanisms.

4. Reduction of Inflammation:

- By modulating inflammatory responses, acupuncture can help decrease pain and swelling associated with conditions like arthritis and injuries.

5. Muscle Relaxation:

- Acupuncture can relieve muscle tension and spasms, which are common sources of pain in conditions like back pain and migraines. By targeting specific acupoints, acupuncture can help relax the muscles and reduce the frequency and intensity of spasms.

Types of Pain and Muscle Spasms

1. Chronic Pain:

- Conditions like arthritis, fibromyalgia, and chronic back pain can be effectively managed with acupuncture, reducing pain and improving quality of life.

2. Acute Pain:

- Injuries, surgical recovery, and acute conditions like sprains and strains can benefit from acupuncture’s pain-relieving and healing-promoting effects.

3. Neuropathic Pain:

- Conditions like sciatica, carpal tunnel syndrome, and post-herpetic neuralgia can be alleviated through acupuncture by targeting nerve-related pain.

5. Menstrual Pain:

- Many women find relief from menstrual cramps and other gynecological issues through regular acupuncture treatments.

6. Muscle Spasms:

- Muscle spasms, whether due to overuse, injury, or chronic conditions, can be alleviated with acupuncture by promoting muscle relaxation and improving overall muscle function.

Scientific Evidence Supporting Acupuncture for Pain Relief and Muscle Spasms

Numerous studies and clinical trials have demonstrated the effectiveness of acupuncture in managing various types of pain and muscle spasms. Research published in the *Journal of Pain* and the *Journal of the American Medical Association* indicates that acupuncture can provide significant pain relief, often comparable to conventional treatments. Additionally, studies have shown that acupuncture can reduce the frequency and intensity of muscle spasms, making it a valuable treatment option for those suffering from chronic muscle tension.

Integrating Acupuncture with Conventional Treatments

Acupuncture can be used alongside conventional treatments for pain and muscle spasms. It can complement medications, physical therapy, and lifestyle changes. You can inform your healthcare provider about your acupuncture treatments to ensure coordinated and safe care.

Acupuncture offers a natural and effective approach to managing pain and muscle spasms, addressing both the symptoms and underlying causes. By promoting the body’s natural healing processes and enhancing overall well-being, acupuncture can help you manage pain and improve your quality of life.

Please contact the office with any questions!