4 Ways To Make A Healthy New Habit Stick

Make ONE easy, positive change in 2020 to avoid the inevitable new year boom or bust

Woman Slicing Gourd

We’ve all fallen foul of “boom and bust” at some point. In the past, January’s come around and we’ve taken the “new year, new you” slogan to heart. So we’ve pushed ourselves, such as an extreme diet or gym routine, which we inevitably give up after we miss a day or cave and eat something “forbidden”. Especially in the new year, I see plenty of patients who set themselves HUGE goals and then end up feeling sheepish when they’ve overdone it, either through injury, exhaustion or lack of motivation.

But the answer is not simply to avoid setting resolutions, it’s to set small, easy, enjoyable goals so they are achievable and long lasting.

First, picture a healthier version of yourself. What do they look like? What do they feel like?

As roughly 70% of our day is made up of habits, what you do every day can put you on the path to being that person. So let’s try and create or change a habit to get there.

But what habit or goal should we choose? Identify one part of that person that your new habit will work towards, for instance: increased energy, happier, fitter, etc.


But for Your New Habit To Stick, Follow These 4 Tips :

1. Get Some Enjoyment!

To be able do your habit long-term, it can’t be something you hate. There’s no point starting to go to a spin class if you hate spinning. You have to get some enjoyment out of it, whether it’s a nice new pair of running leggings or using tasty spices to flavour the vegan curry you’re making.

2. It Must Be Easy

If you were to rate your new habit out of 10, with 10/10 being the easiest, if it’s lower than a 7 chances are you’re setting yourself up for failure.

3. Create a Good Environment

Create an environment that is supportive. Keep nuts and seeds in you desk draw rather than biscuits. When you’re feeling tired, stressed or lacking in motivation it’s natural to crave higher calorie foods, so make it harder for yourself. Leave your gym kit by the door. I’ve even heard of people sleeping in their yoga clothes so they can spring out of bed in the morning!

4. Be Kind To Yourself

Don’t punish yourself into success, be compassionate to yourself. Studies show the kinder you are, the more likely you are to succeed. You’re less likely to procrastinate, more likely to have positive mental well-being and more likely to stick to your health goals.

So go into it with the mindset of kindness. You shouldn’t want to exercise to lose weight because you hate your body, you should exercise to get fitter, feel happier and have more energy.

The other part of being kind to yourself is to forgive yourself when you fail. If you miss that gym session, examine why it happened to stop it from happening again, but don’t be too hard on yourself. If you’re tired, listen to your body instead of pushing through, take a break and get some fresh air.


Hopefully, with those 4 tips, you’ll be able to but good habits into practise and end 2020 feeling healthier.

It’s Back Care Awareness Week 2019


How common is back pain?

Although as a chiropractor I treat the whole of the body (with or without symptoms), back pain is by far the most likely reason for someone to seek my care. And a lot of people suffer with it: a recent report published by Arthritis Research UK, found that back pain affects 10 million people in England and Scotland alone. That’s 1 in 6! And disability due to back pain has risen by more than 50% since 1990.


Why is Back Pain On The Rise?

In general, many of us are spending more time being sedentary, whether that’s sat at a desk, watching TV or using tablets in the evening. Research shows us that this lack of physical activity is a major risk factor for lots of health concerns, including back pain.

I am also seeing more and more cases of back and neck pain amongst a much younger age group, which is a sign of how our lifestyles are changing. With young people particularly, it’s important to remember that their bones and skeletons are still developing. This means that habitual behaviour, like bending your head over your phone, is more likely to lead to postural issues later on.


What Can We Do To Prevent It?

This Back Care Awareness Week, I want to shine a light on the easy steps people can take to improve their back health and mobility, whatever your age. It’s not about drastically changing your routine, or never using a device again, it’s about incorporating simple steps into your day to day routine to break up the periods of sitting or being still. We’re often sold technology on the basis that it will make our lives easier, but it’s important to remember that a lot of the tech we have in our home encourages to stay still, so the key thing is to bring movement and balance into your day.

Regularly changing posture and remaining seated for no longer than 30 minutes at a time are just a couple of the simple ways to prevent or reduce pressure on the back. Research by Arthritis UK also proves that physical activity can reduce the risk of developing join and back pain by 25%; a claim supported by the British Chiropractic Association (BCA), with 68% of its members believing that exercise is the single most important element for maintaining good back health.  


Top tips for better back health

With devices and new technologies now a staple in both homes and workplaces, I’ve shared the British Chiropractic Association’s top tips for keeping mobile and your back healthy

1. Sit up

If you’re watching TV or using a computer or mobile device for a prolonged period of time, make sure you are sitting comfortably with your back supported in the base of the chair. Sitting with your head forward adds strain on your neck and back, so also make sure that you are sitting with your head directly over your body. 

2. Get Moving

You back loves to stay active, so try and move around every 20-30 minutes, whether at home or at work (an easy trick is to stand up every time you’re on the phone). Being active is also a great way to keep back pain at bay, but don’t be tempted to go straight in, full throttle with high endurance-based activities, especially if you haven’t exercised in a while. You can gradually build up your exercise load with swimming, walking or yoga which can be less demanding on your body, while still keeping you physically active.

3. Check your workspace

If your job primarily involves sitting at a desk and staring at a computer for hours at a time, make sure your desk is set up to support a comfortable position. This is different for everyone so if you don’t feel comfortable in your current set up, try altering the height of your chair or screen.  

4. Straighten Up!

The BCA has created a programme of three-minute exercises, Straighten Up UK, which can be slotted in to your daily schedule to help prevent back pain by promoting movement, balance, strength and flexibility in the spine.


Let me know if you have any back pain woes or need any help to be more active by getting in touch at info@symmetrychiropractic.co.uk or give me a call on 0115 7788 179.


Does Wear and Tear Always Mean Pain??

Have you ever had an X-ray or scan only to be told you have “Wear and Tear” or “Arthritis”? Or even a “slipped disc” or “disc bulge”?

These terms can sound scary BUT it may mean absolutely nothing!

For instance, 75% of people in their 20s WITHOUT pain or symptoms have a disc bulge in their neck. And 80% of people at the age of 50 have disc degeneration (“wear and tear of the discs”). And these people had NO symptoms.

Have a look at this infographic for a few more examples around the body:

Remember, all these people scanned were asymptomatic, so had no pain or symptoms.

So what does this mean? It doesn’t mean that theses issues can’t cause pain or symptoms, but it does mean that sometimes these findings are irrelevant. At Symmetry Chiropractic, I “treat the man and not the scan” as I always correlate with imaging findings and what I find when I examine you.

Man holding an xray of a spine.

And it’s also a good reason why we don’t scan everyone willy nilly as we may uncover these things that are not causing you any issues, but after hearing you have them you end up feeling broken or old. And we do not want you to feel that way!

So, if you’ve been told in the past, you have a slipped disc, wear and tear or arthritis, the majority of the time, it is no cause for concern.

How to Improve Posture During Pregnancy

Chiropractic care is an extremely safe way to promote comfort and minimise back pain during pregnancy. We use gentle, hands-on techniques to help balance the pelvis and womb, and use special pillows to make your treatment more comfortable (you can lie on your front – bliss!).

Exercise is great to do while pregnant but how you sit, stand and move throughout the day is just as important and can help you feel more comfortable and help the baby position well in the pelvis.

Here are some great tips, from one of my favourite resources, spinningbabies.com, to help your posture.

DO TRY TO:

  • Sit with your hips higher than your knees
  • Sit with your back straight and your rib cage lifted off your middle, without over arching
  • Sit on a firm exercise ball that allows your hips to be level with your knees or higher than your knees
  • Lie with your navel aiming towards the bed, floor or couch/ sofa, if not directly on your bump, then so that eventually an imagined light-beam coming from your navel would eventually find the floor
  • Brief Forward-Leaning Inversions, once a day
  • Squat or supported squatting with your back flat against the wall and your knees bent (work gradually up to where you can squat with your feet flat on the floor for 2-5 minutes)
  • Holding your shoulders back, yet relaxed, while you walk briskly
  • Lie on both sides, but preferably the left

There are also a few ways of holding yourself which you should avoid if possible.

TRY TO AVOID:

  • Lying flat on your back
  • Sitting curled up in a chair, with your naval facing upwards
  • Staying in one position for too long

Try to follow this advice when possible, especially if you sit at a desk all day and hopefully you will feel the benefit!

If you’re still feeling sore, you know where to find me!

Parenting Back Hacks: How to Parent Without Back Pain

I’ve always said to patients that parenting can be hard be hard on your back not only if you’re the Mum, but for the Dads and Grandparents too.

Parent giving child a piggyback

First there’s pregnancy, with all the changes in the pelvis and alterations in weight loading, then labour, c-sections, breastfeeding, bending over changing nappies which seems to suddenly morph into carrying a toddler around!
All these put extra strain through your spine.

But we shouldn’t give in and settle for years of pain just because we’re parents, there are certainly ways to prevent back pain and ease any discomfort that has accompanied your new role.

Now I am also a parent, I’ve had the chance to test out some of my own advice and this is what I have learnt:


Raise Your Changing Table

Father and newborn son

At the beginning, it seems like you’re constantly changing their nappies and dirty clothes. All this bending puts your back under extra strain. so before your baby becomes really active (after then it’s too risky) my tip would be to change your little one on a raised surface such as a tall bed or a changing table (we modified an old chest of drawers).

To do this safely, make sure you have everything you need ready before you begin, such as wipes or cotton wool and water, nappies and nappy bags.


Bend Through The Hips

Model showing how to bend properly

Rather than bending from the waist, move through your hips to push less pressure through the spine . Often I cue patients by telling them to “stick their bum backwards”.


Buy a Car Seat That Spins

Leaning over to safely buckle in your little one can be a bit of a stretch. And lifting them into the car when they’re toddlers at an angle is awkward. Instead, invest in a car seat that spins to face outwards. Having to fiddle around with straps and buckles is a little easier when they’re right in front of you too.


Kneel At Bath Time

Baby in metal bath tub

Instead of leaning over the bath while standing, kneel on the floor. And if the hard bathroom floor doesn’t agree with your knees, get a cushion or a specialist kneeler for comfort.


Don’t Always Hold Them On One Hip

If you’re always carrying your baby on one hip, you could cause tightness to build up on one side. Either switch them between, or even hold them in front, close to your body.


Baby Wearing?

Baby is a carrier

If you’re using a sling or baby carrier, make sure you use it properly to support not just your baby but you as well. This is very important as your baby grows (the heavier they get – the more support you need!). Watch out for a future blog on this with more information, or if you’re inpatient, visit your local sling library or meet (the Nottingham one can be found here).


If you’re a parent who suffers with back pain, I may be able to help. Get in contact to find out how.

Katie Scorer
Chiropractor and Owner of Symmetry Chiropractic

Can You Be TOO Flexible?

Do You Think You Could Be a Little Too Flexible?


We’re often told that keeping limber and flexible will keep our bodies in tip-top shape! If only things were that simple, as sometimes our joints can be a little too flexible and cause us problems.

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This is labelled as “hypermobility” and 1 in 4 people are affected by it, although it can vary widely with some being symptom-free and never realising that they are hypermobile!

Others may suffer from joint pain and it can even affect the rest of your body with fatigue, anxiety, depression, reflux, stomach issues, fainting, dizziness, and gynaecological problems.

 


Check If You Might Have Hypermobility

The Beighton score is a simple check that can tell you if you might be hypermobile.


Give yourself one point for each of these you can do:

  • Pull your little finger back beyond 90° (one point for each side

Flexible finger beighton score hypermobile ehlers danlos joint pain

  • Pull your thumb back to touch your forearm (one point for each side)

Flexible thumb beighton score hypermobile ehlers danlos joint pain

  • Bend elbow backwards beyond 10° (one point for each side)

Flexible arm elbow beighton score hypermobile ehlers danlos joint pain

  • Bend knee backwards beyond 10° (one point for each side)

Flexible leg knee beighton score hypermobile ehlers danlos joint pain

 

  • Lie hands flat on the floor while keeping knees straight and bending forward at the waist

Beighton-Score-2017-grfx

If you’re an adult and scored more than 5, or a child more than 6, you might be hypermobile!

As hypermobility is such a wide spectrum, it may never cause you any issues but if you are concerned, get checked out, and as long as your Chiropractor of GP is up to date with the recent guidelines, we should be able to help you find the right care.

And even if you didn’t score over 5, you might fit some other criteria (that are a little more complicated) so do visit your Chiropractor or GP for an assessment.


How Do I Help Myself?

There is plenty you can do for yourself, alongside getting any joint pain checked by a good Chiropractor. They can also help you to improve your muscle strength and fitness as well as your posture and balance.

Here is are some things to do:

  • gentle low-impact exercise like swimming or cycling – not doing any exercise can make your symptoms worse
  • maintain a healthy weight
  • buy good, firm shoes
  • if you have flat feet, use special insoles (support arches) in shoes

And things NOT to do:

  • overexercise, especially high impact exercise
  • grip things too tightly
  • overextend your joints just because you can!

 

If you want any more information, the Hypermobility Syndromes Association and the Ehlers-Danlos Society websites are full of some good info and resources.

 

Or give me a call for an assessment if you’d prefer to discuss this face to face.

Katie Scorer

Doctor of Chiropractic

 

 

The “G” Word…

Around this time every year, I have many patients tell me they’ve “done something” doing the “G” word.

No, not gymnastics, golfing or even grooving. It’s gardening!

After a long winter, the sun suddenly makes an appearance and you realise that the lawn needs mowing, the borders need weeding and seeds need planting. And on that first sunny day, we all rush outside, ready to tackle our backyards.

BUT, your body (just like your flowers) has been hibernating all winter and isn’t used to this type of movement.

Imagine if you did a few hours of exercise in one day after resting all winter? You’re putting yourself at risk of injury and you can see why this so often leads to an extra trip to the Chiropractor!

cacti  gardening  grow  growth  hands  holding  plant  plants  pot plants  pots  soil

 

Here are a few tips to ensure you can garden happily and healthily


View the garden as a “circuit class”

Break up all the jobs you have to do into bitesize, 15-20 minute sections. That way you’re not spending too much time doing one type of movement. Don’t worry about finishing it as you’ll come back to it later.


Remember You Have Two Hands

Try to alternate which side of the body you’re using to stop the tissues from tiring as easily.

agriculture  backyard  blur  close-up  day  dirt  equipment  farm  farming  farmland  focus  garden  gardening  ground  growth  harvest  hole  land  macro  mud  natural  organic  outdoors  rural  rust  shovel  soil  sprout  stem  toolFor example, you’re digging with a fork or spade with your left hand forwards and your right on the handle. Swap over after 10 and put the right hand forward for another 10 times before swapping back again. The same can be done for pruning.


Get Down On One Knee

When kneeling on both knees, unless your hip hinge (or “booty pop” as we sometimes jokingly call it in clinic) is perfect, you’re likely to be bending forward through your lower back. The lumbar spine isn’t too keen on holding this position for long periods so it’s best to try and avoid it.

agriculture  close-up  cultivation  dig  environment  garden  ground  growth  hands  leaf  little  mud  outdoors  person  planting  plants  seed  soil  sprout

 

The easiest way is to kneel on one knee only, as this is more likely to keep your lower back safe.


Take Regular Breaks

Make sure you’re taking a break, at least every hour. Make the most of the weather with a cool drink of your choice outside, or it’s it’s still a little chilly, pop inside for a cuppa. It’s a good excuse to keep yourself hydrated too!

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Clear Up Before You’re Tired

Don’t underestimate how long it’ll take to clear up those pruned branches or put the equipment back in the shed. This is still hard work for your body so make sure you haven’t used all of your energy up. This is the time you’re likely to injure yourself as the tissues are fatigued.


Lastly, remember my rules of pain during exercise:

  • If you’re getting a sharp pain, stop the activity
  • If the pain is getting gradually worse, stop the activity
  • If the pain is low level and isn’t getting worse, it’s okay to continue
  • If you’re suffering the evening of or the day after the activity, rethink how you did it, or ask my advice on what to do

Let me know if you have any other queries,

Katie Scorer

Doctor of Chiropractic

Mental Health or Mental Fitness?

These two phrases should mean the same thing, but most of us label mental health with mental health problems that we need to seek medical help for (talking therapy, medication etc). And yes, this is appropriate for some people but a lot of us could just use a little boost to our mental health.

That’s where the phrase “mental fitness” comes in handy. If we view our mental health as something to keep fit and healthy and needs some of our time and attention, just like our physical fitness, we’re one step closer to feeling good.

Stress and anxiety have a big physical effect on our bodies and are highly linked with muscle and joint pain. So, it makes sense for us to focus on this, not just to help our back and neck pain, but our overall health.

It’s not what happens to you, but how you react to it that matters.

Epictetus

I’m going to share with you two of my favourite mind techniques that can help boost your mental fitness during stressful times and have personally helped me through stressful points in my life.


Leaves On A Stream

This exercise is used to calm the constant chatter inside our heads. It helps us observe our thoughts, rather than becoming wrapped up in them.

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Firstly, close your eyes and focus on your breath and the rise and fall of your stomach. After a little while, become aware of the thoughts that pop into your mind. Imagine a stream, this can be somewhere you know, or something fictional. Observe your thoughts, and place them “on a leaf” onto the stream, watching them float away.

Place each thought that you notice onto a leaf, and watch it glide by. You do not have to search for thoughts or wait for them to arrive, just let them enter your mind, and when they do, simply put them on a new leaf and watch it float downstream.

calm  cascade  clean  creek  flow  forest  green  nature  peaceful  river  scenic  stream  trees  water  woods

Your attention will wander from time to time, and when it does, that’s fine – that’s what minds do! As soon as you notice your mind wandering, congratulate yourself for noticing this, just gently bring your focus of attention back to placing your thoughts onto the leaves.

Continue to do this for a short time and when you’re ready, bring your attention back to your breath and open your eyes.


Problem Solving Waterfall

This is great for when you’ve a got a problem swirling around your mind.

If you’ve taken classes or read about using mindfulness, this is a great way of putting it into practice to help with everyday stress and over-thinking.

To do it, follow this simple flowchart:

Problem Solving Waterfall

 

Hopefully, those two simple exercises (which can be done almost everywhere!) will help you as much as they have me.

Let me know if you want to find out more about mindfulness, or have a chat with me about YOUR mental fitness at your next appointment.

Does Your Bra Fit Well?

Fancy getting some new lingerie for Valentine’s day? Or is your underwear draw just due for an upgrade?

adult blur body bra breast close-up face fashion female fingers focus girl hair hand knitted sweater lingerie model nude person wear woman

As a Chiropractor, I’d advise you make sure your bras fit well! Badly fitting bras will not provide adequate support and will put extra strain through our spines meaning they could be the reason for your back or neck pain.

And plenty of us aren’t wearing the right bra size due to many high street shops using the old-fashioned way of measuring around your ribcage and adding 4 inches (this is an outdated relic from when bras were made of stiffer materials).


Firstly, use this fit calculator to get a picture of your true size. And don’t be surprised if you’re way off! I personally couldn’t believe the cup size but since using this method and wearing the correct shape bra, my bras have never fit better.

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Then when trying on a bra, “swoop and scoop”. This ensures the tissue is in the right place. Make sure all new bras are fastened on the loosest hooks (unless you are pregnant, as your ribcage will likely grow it’s best to start off on the tightest hooks) and feel comfortable on those hooks. This is because the band will stretch over time.

 


Here are some signs of a Poor Fit

To determine if a bra fits well or not, you must look at each part of the bra. This includes the band, the straps, the cups, the wires, and the gore (which is the piece in between the cups, over your breastbone).

Fit Issue Explanation Remedy
Band rides up your back Your band is too large Go down a band size while maintaining cup volume*
Band is uncomfortably tight Your band is too small or your cups are too small Try the bra on backwards; if it still feels too tight, go up a band size while maintaining cup volume*. If it is now comfortable, your cups are too small, so go up a cup size in the same band size.
Straps dig into your shoulders Your band is too large (so you are compensating the lack of support by over tightening your straps) Go down a band size while maintaining cup volume*
Straps fall off your shoulders Your band is too large (so the straps are too wide set for your frame) Go down a band size while maintaining cup volume*
Cups have wrinkles Your cups are too large, or are the wrong shape Go down a cup volume, or try a different shape
Cups are overflowing somewhere Your cups are too small or are the wrong shape Go up a cup volume or try a different shape
Empty space between underwires and the outer side of your breasts Wires are too wide (either due to the cup being too large or simply because you have narrow roots) Go down a cup volume or find a bra with narrower wires
Wires sit below where the bottom of your breast attaches to your chest Your cups are too small, or the wrong shape Try a bra with wider wires, more depth at the bottom of the cup, or a narrower gore.
Underwires are sitting on your breast tissue Wires are too narrow (either due to cup being too small or simply because you have wide roots) Go up a cup volume, or find a bra with wider wires
Gore does not touch your breastbone Cups are too small or your breasts are too close set for the width of the gore Go up a cup volume or try bras with narrower gores (like plunges)

*To complicate things even more, something called sister sizing exists which means the volume of your cup changes with your band size. For instance, 34B is the same as 32C, 28E = 30DD, 36G = 34GG, etc. So think of this when you’re working out your new size.

Please note that the most important aspect of bra fit is comfort. If you are not comfortable in a bra, even if it meets all of the above standards, it is not a good fit.


Phew, this is all quite complicated (no wonder there’s so many of in bad bras)! If this is all too much for you it might be worth getting some professional help. I’d advise Bravissimo in Nottingham city centre.

Or if you’re not too shy, I can do a quick check next time you’re in for an appointment. 

4 Small Changes for a Happy and Healthy New Year

As a Chiropractor, I help people improve their health all year round, just read some of my patient’s testimonials to see evidence of that.

And improving our health is always a hot topic in the new year, whether you’re stoked for joining the gym, quitting smoking or taking part in dry January. But for some, these big changes are too much and they end up slipping back into old habits by late January.

Your health is a product of lots of little things (diet, activity, mindset, genetics etc) that slowly add together, so don’t set yourself unattainable goals that won’t be sustainable.

Here are a few, small ways to improve your health that are easy to stick to in the long term.


1. Be more active

 active  adult  adventure  blur  colors  countryside  day  direction  female  forest  girl  grass  hike  hiker  hiking  jungle  landscape  leaves  looking  moving  nature  outdoors  outside  park  person  rock  solitude  trees  walking  woman  woods

Pick something you enjoy! Exercise shouldn’t be a chore and now there is so much choice (yoga, boot camps, lifting weights, running, brisk walks with the dog – the list is endless!), you can find something that you’ll look forward to doing.

Don’t go from barely doing any exercise to going to the gym 5 times a week, especially if you don’t want to injure yourself. Think reasonably, doing two sessions a week works well to start with and then gradually increase this over time.

Keeping active in any way (not just pilates!) is a great way to prevent back pain or migraines, as well as a great stress buster.


2. Take a breath

giphyThis could be formal, such as a guided, breathing meditation or practising mindfulness during stressful times.

Or less formally, “take a breather” by going on walks on your lunch break to escape the busy office or a stroll around the neighbourhood if you’re at home.

By making these routine, although they feel small at the time, they will add up to fight stress in the long term


3. Laugh more often

adult black-and-white close-up elder elderly eye face facial expression happy laughing man portrait sepia smile

Laughter, especially with others, is a great, natural way to quash anxiety and calm ourselves. This is because it shuts down the release of stress hormones and boots the production of feel-good chemicals, such as dopamine.  It also gives you an immune boost, by activating our “killer cells” which natural attack diseases.

Scientists have even shown that laughter causes a change in the way your brain cells communicate with each which in turn improves recall and memory.


4. Eat Sensibly

appetizer  avocado  bread  breakfast  close-up  cuisine  dairy product  delicious  diet  dish  eating healthy  eggs  epicure  focus  food  food photography  food plating  healthy  healthy diet  healthy food  herb  lunch  meal  mouth-watering  nutrition  plate  salad  slice  snack  tasty  toast  toasted  vegetableYes, you may have overdone it at Christmas, but don’t go over the top and restrict yourself from all the foods you love completely. Gradually phasing dietary changes will stop you from getting unwelcome cravings.

My personal goal for this year is to reduce my sugar and carb intake and cut meat from my diet 2 days a week. I know I couldn’t go full vegetarian or carb free as the cravings would be too much, so (fingers crossed!) this will work for me and perhaps you too?

Let me know your goals of 2018. And if you’re looking to improve your health, Chiropractic care may be the help you need. Get in touch to see if I can assist you to succeed.

 

 

Katie Scorer

Chiropractor & Owner of Symmetry Chiropractic