4 Week Guide for Your Return to Running

Let’s say you want to start run training for the first time or you are looking for a safe return to recreational or competitive running after an injury or surgery. This return to run program can be used for return to continuous running and it should be started once you are able to walk 30 […]

How to Have Better Posture by Sitting in Traffic

Sitting in traffic every day? Here are a few simple exercises that can be performed in the comforts of your car to promote improved spinal positioning or simply, better posture. Chin Tucks: While sitting in your car, press the entire back of your head equally into the head rest maintaining a level chin without bending […]

Lower Extremity Foam Roll Tips

FOAM ROLL Here are a few tips to help with flexibility and muscle tightness in your legs. Perform 3-5 minutes each area, 1 time per day after a 10-minute cardio warm up. Foam rolls come in a variety of density, start out with a softer surface and work your way up to a higher density […]

What is Cupping?

Cupping therapy is an ancient form of alternative medicine in which a therapist puts special cups on your skin for a few minutes to create suction. People get it for many purposes, including to help with pain, inflammation, blood flow, relaxation and well-being, and as a type of deep-tissue massage. The 2016 Olympic games in Rio quickly […]

Piriformis Stretches and Preventing Sciatica

Muscle Monday with Doctor Mayr The piriformis is a muscle deep in the buttock. It lies beneath the larger, and more well known, gluteus maximus muscle. When you peel back the gluteus maximus you reach the external rotators of the hip, largest of which is the piriformis. The piriformis is an important muscle because one […]

Dr. Kyle’s Chiro Q&A

Every week I will answer a question or series of questions about chiropractic. This weeks question comes from M.G. What type of education and training do chiropractors have? Doctors of chiropractic are trained as primary contact providers and are trained specifically to diagnose and treat musculoskeletal conditions. This comprises muscles, ligaments, and joints of the spine […]

Muscle Mondays with Dr. Mayr: Quads

This week’s muscle is the Quadriceps The quadriceps muscle is actually a group of 4 muscles as the name “quad” suggests. Three of the muscles originate at the top of the leg bone by the hip and joint into a common tendon connecting to our knee caps. The fourth is the largest of the four […]

5 Ergonomic Tips for the Office

Don’t position your office chair too high – While it’s important to ensure that your office chair is high enough to effectively work at your desk, most people tend to sit too high off of the ground. A seat height between 16-21 inches off of the ground is a good rule of thumb. With your feet […]


This Mondays Muscles are the Peroneals The peroneals also known as the fibularis muscle group are found on the outer side of you lower leg, foot and ankle. They help to rotate your foot outward and are important muscles in balance. If you suffer from chronic ankle sprains or suspect you may have poor balance […]


Avoid Injuries this New Year: Dr. Mayr’s tips for avoiding sports injuries on the slopes and at the gym in 2016 With the beautiful winter sports weather in the Northwest this year, many of you will likely be heading up to the passes for some skiing, snowboarding, snow shoeing and other outdoor fun. It is […]