The Benefits of Cold Plunging | Hollywood Chiropractor


  1. Stress Relief and Mental Clarity: One of the most immediate effects of cold plunging is its ability to jolt the body into a state of heightened alertness. The shock of the cold water triggers the release of adrenaline and noradrenaline, hormones that help the body cope with stress. As a result, many cold plungers report feeling more alert and focused after their dip, experiencing a mental clarity akin to a brisk morning walk or a refreshing cup of coffee.
  2. Enhanced Immunity: Cold water immersion has long been associated with strengthening the body’s immune response. The sudden drop in temperature stimulates the production of white blood cells, which play a crucial role in fighting off infections and diseases. Regular cold plunging has been shown to reduce the frequency of colds and flu, making it a valuable addition to any wellness routine, especially during the colder months.
  3. Improved Circulation and Recovery: The cold plunge is also a favorite among athletes and fitness enthusiasts for its ability to enhance circulation and aid in muscle recovery. The cold water causes blood vessels to constrict, which helps to flush out lactic acid and other metabolic waste products that accumulate during exercise. This promotes faster recovery and reduces post-workout soreness, allowing athletes to train harder and more frequently.
  4. Mood Elevation and Depression Relief: Cold plunging has been likened to a natural antidepressant, thanks to its ability to stimulate the release of endorphins, the body’s feel-good hormones. Many cold plungers report feeling a sense of euphoria and heightened well-being after their plunge, making it an effective mood booster for those struggling with depression or anxiety. Additionally, the invigorating sensation of cold water on the skin can provide a welcome distraction from negative thoughts and rumination.
  5. Skin and Hair Health: While it may seem counterintuitive, cold water immersion can actually be beneficial for the skin and hair. Cold water tightens the pores and constricts blood vessels, reducing inflammation and puffiness. It also seals the hair cuticle, resulting in smoother, shinier locks. Many cold plungers swear by its rejuvenating effects on their skin, claiming a youthful glow and improved complexion after regular dips.
  6. . Improved Circulation and Accelerated Recovery: Cold plunging has emerged as a popular recovery tool among athletes and fitness enthusiasts due to its ability to enhance circulation and expedite the recovery process. The sudden immersion in cold water causes blood vessels to constrict, which helps to flush out metabolic waste products accumulated during intense physical activity. This process, known as vasoconstriction, not only reduces inflammation but also promotes the delivery of fresh, oxygen-rich blood to tired muscles.Moreover, cold plunging facilitates the activation of the body’s natural healing mechanisms. The cold water exposure triggers a process called hormesis, whereby the body responds to mild stressors by upregulating its repair and regeneration pathways. As a result, regular cold plunging sessions can lead to faster recovery times between workouts, allowing individuals to train more consistently and effectively.

Additionally, cold plunging is particularly effective for managing acute injuries and inflammation. The cold water acts as a natural analgesic, numbing pain receptors and reducing swelling. Many athletes incorporate cold plunging into their post-injury rehabilitation protocols to expedite healing and minimize downtime.

Furthermore, the contrast between the cold water immersion and subsequent rewarming can have profound effects on muscle recovery. Alternating between cold and warm temperatures, known as contrast therapy, promotes vasodilation and vasorestriction, which helps to flush out toxins and improve nutrient delivery to muscles. This contrast-induced hyperemia can enhance recovery and alleviate muscle soreness, allowing individuals to bounce back quicker and perform at their best.

In essence, cold plunging serves as a powerful recovery tool that complements traditional methods such as rest, hydration, and nutrition. By harnessing the therapeutic benefits of cold water immersion, individuals can optimize their recovery process, reduce the risk of injury, and maximize their performance potential. Whether you’re a seasoned athlete or a weekend warrior, integrating cold plunging into your recovery routine can be a game-changer for your overall well-being and athletic endeavors.

How Soft Tissue Therapy and Chiropractic can fix your pain!

What Makes Miami Spine and Performance in Hollywood, FL different?

At Miami Spine and Performance in Hollywood, FL we pride ourselves on using the power of chiropractic adjustments to help individuals with conditions such as lower back pain, neck pain, sciatica, and sports injuries. However, what our clinic really prides itself on is using a combination of therapies to provide our patients with lost lasting relief.

Soft Tissue Therapy in Hollywood, FL

At Miami Spine and Performance, we use a number of soft tissue tools to help reduce muscle tension and improve tissue quality so that you can move pain-free. Typically during a treatment session at our office, Dr. Adams will thoroughly examine both your joints and muscles to determine which areas need to be treated and which tool to use. At our clinic we use a number of highly effective soft tissue tools to treat our patients including Active Release Technique, Instrument Assisted Soft Tissue Therapy, Muscle Energy Techniques, Percussion massage, and therapeutic cupping.

Active Release Technique in Hollywood, FL

Dr. Adams is the only full-body Active Release Technique provider in Hollywood, FL. Active Release Technique is a hands-on assessment and treatment technique designed to:

  • Restore optimal tissue tension, texture, and interface
  • Improve mobility and strength
  • Improve circulation
  • Reduce nerve interference to allow for proper conduction to muscle tissue

Active Release Technique (ART) is effective at treating a number of conditions including neck and back pain, elbow injuries, carpal tunnel syndrome, knee injuries, and plantar fasciitis. ART allows our provider to locate soft tissue restrictions and nerve impingements that may be causing your pain or movement dysfunction. Once the restriction is located, the provider uses a combination of tension, pressure, and patient-guided movement to restore tissue length and quality. Patients often report significant relief of symptoms within only 2-3 sessions of ART.

Graston Technique in Hollywood, FL

Graston Technique utilizes a number of stainless steel instruments to improve soft tissue quality, reduce muscle tension and break up adhesions within the muscle tissue. At Miami Spine and Performance we use a number of stainless steel tools to reduce tension in the spine, shoulders, forearms, thighs, and calves. Treatment with Graston tools is painless and relaxing! We often use this technique in conjunction with therapeutic cupping to first reduce muscle tension and then restore blood flow to the injured area. See our video below for a sample treatment session!

Muscle Energy Techniques in Hollywood, FL

Muscle Energy Techniques involve gentle contract-relax stretching for various muscle groups that tend to become overly tight due to poor posture and movement dysfunction. Some of the most commonly restricted muscles treated with muscle energy techniques include:

  • Suboccipitals
  • Upper Trapezius
  • Pectoralis Major
  • Hip Flexors
  • Piriformis
  • Quadratus Lumborum (QL)
  • Hamstrings
  • Calves

When these muscles become overactive, they may not respond favorable to aggressive massage and other soft tissue techniques involving pressure directly onto the muscle. When a muscle is hypertonic or over-used, we utilize muscle energy techniques to progressively relax the muscle over the course of 2-5 minutes. Once these muscles are properly relaxed and there is no guarding, we are then able to perform more effective chiropractic adjustments!

Therapeutic Cupping in Hollywood, FL

Therapeutic Cupping has been used in physical medicine for thousands of years! This manual therapy technique utilizes suction to improve blood flow to areas that are stiff or in spasm. Cupping can be used pre-training, post-training or on off day to assist in your recovery! See the video below of Dr. Adams using instrument assisted soft tissue therapy in conjuction with therapeutic cupping to help fellow chiropactic Dr. Eric Smith with his neck pain!



If you are interested in learning more about how chiropractic care can set you on a path to a healthier and happier lifestyle, please feel free to reach out to your Hollywood Chiropractor below!

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10 Facts You Should Know Before your First Chiropractic Adjustment

Chiropractic Adjustment

1. What is a Chiropractic Adjustment?

A chiropractic adjustment is a high-velocity, low-amplitude thrust that is performed on spinal or extremity joints that pushes the joint space slightly behind its normal range of motion. The procedure is usually performed hands-on but is also occasionally performed with a tool or a specialized drop table.

2. What Kind of Training do Chiropractors Go through before Adjusting Patients?

Chiropractic School consists of over 4000 hours of training in clinical diagnosis, anatomy, physiology, physical therapy, nutrition, and manual therapy. Chiropractic students spend hundreds of hours in the classroom practicing chiropractor adjustments and many students spend an additional 500-1000 hours perfecting techniques to deliver safe and effective adjustments.

3. Are Chiropractic Adjustments Safe?

Chiropractic Adjustments, when performed by a trained professional are extremely safe but like any manual procedure, there are risks of injury if the chiropractor does not perform their due diligence prior to performing an adjustment. At Miami Spine and Performance, we make sure to always perform a very thorough health history and examination prior to adjusting any patient in our office.

4. Who can perform Adjustments/Manipulation?

Currently, manipulation procedures are performed by chiropractic physicians, osteopaths, and occasionally physical therapists with advanced training. During school, chiropractors are trained in located joint fixations through palpation of the spine and trained in how to manually remove these fixations with adjustments. At this time massage therapists, acupuncturists, personal trainers, and coaches are not licensed to perform manipulations.

5. How do I know if I’m a good candidate for an adjustment?

Some of the conditions that chiropractic adjustments can help with include neck pain, back pain, disc herniations, joint stiffness, headaches, and sciatica. If you are working at a desk throughout the day, a fitness enthusiast, or an athlete, you could most likely benefit from regular chiropractic adjustments!

6. What is the “Cracking” Sound?

Contrary to popular belief, the popping noise that typically accompanies a chiropractic adjustment is not the sounds of “bones moving” but rather small air pockets releasing pressure from the joints. Some adjustments produce more noise than others and this is not necessarily an indication of an effective adjustment

7. Do I need X-rays before an adjustment?

Most of the time we do not require X-rays for patients before they are adjusted. We use motion palpation and functional examination in order to find areas that need chiropractic adjustments. We typically only refer out for X-rays if we suspect a fracture or bone disease.

8. Do Adjustments Hurt?

Chiropractic adjustments are a manual therapy procedure performed by trained doctors in order to improve the joint range of motion and decrease pain. Most joints in the body can benefit from chiropractic adjustments including but not limited to the spinal column, joints of the foot, Sternocalvicular joint, ribs, wrist, and hip capsule.

9. Can I find relief without a Chiropractic Adjustment?

Of Course! While chiropractic adjustments are valuable tools for helping our patients find relief, we often use manual therapy, corrective exercise, and a number of other modalities in the clinic as an adjunct to chiropractic adjustments. Many conditions such as muscle strain/sprains benefit more from manual therapy and rehabilitation than chiropractic adjustments. We are no than happy to use our other tools if you are not comfortable being adjusted.

10. What is the first visit with a chiropractor like?

We cannot speak to any other offices, but at Miami Spine and Performance your first visit always starts with a 60 minutes exam and consultation with your physician, after which the doctor will explain your diagnosis and the best course of action for treatment. Typically on the first visit, after your diagnosis, you will receive your first chiropractic adjustment!


If you are interested in booking a chiropractic appointment with one of our doctors, please click the “Schedule Appointment Now” button below!


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The Ideal Morning Routine for Joint Health

Morning Routine, CARS

Often at our office, we get asked by patients, what are the best stretches to perform first thing in the morning prior to starting their day? While the answer may differ for every person depending upon their specific age, injury history, and goals, for those with no significant injuries who want a general program, our #1 recommendation is to perform CARs (Controlled Articular Rotations) for every joint, each morning. 

CARs are active circulation rotational movements of the joint at the end range, meaning that you are taking your joint through all its respective ranges of motion, as far as you can go without compensation. 

Here are 8 benefits of performing these movements every morning as part of your self-care routine:


1. Prevent the loss of joint range of motion over time

One of the “effects of aging” that many individuals fear is the loss of joint range of motion such as turning the head or being able to sit down into a squat. The truth of the matter is that these losses of motion are not “age-related” but rather related to lack of movement over time. When you do not use a particular range of motion, your body will adapt and decrease your usable range over time. By moving your joint through a full range of motion regularly, you can prevent this loss of motion over time.

2. Allows you to screen the health of your joints on a daily basis

Before you experience pain in a joint, your body will likely give you clues that there may be an issue present in your body in the form of closing angle pain and decreased joint motion. Most individuals are not aware that they have a joint dysfunction until they are in significant pain and need to heal the injured area. By screening your joints daily via controlled articular rotations, you are able to stay ahead of and address these injury predictors before they develop into a more serious problem.


3. Bring nutrition and fluid to your joints

In order for joints to remain healthy and move properly, they require adequate blood flow and synovial fluid. The most optimal way for joints to receive proper nutrition and hydration is through movement. When joints do not move on a regular basis, they lose nutrition and degenerate over time. By moving your joints through a full range of motion daily, you can ensure that your joints move smoothly and healthfully long-term.

4. Increase the number of movement options

Many fitness enthusiasts claim that they would love to participate in activities such as Crossfit, tennis, skiing, or mountain climbing, but their body doesn’t allow them to do so. Oftentimes, joint range of motion is what dictates which movements you can and cannot participate in safely. By maintaining a full range of motion in your joints, allows you to partake in a wide variety of activities and have enough movement options to perform them safely and effectively.


5. Decrease Likelihood of injury

The equation for injury is simple when the demands on your body exceed your capacity, you are more likely to become injured. Therefore if you have a large capacity in the form of available joint range of motion, then you are able to undertake more demand without the likelihood of injury. Likewise, when your capacity exceeds demand, this leads to adaptation and improved performance.


6. Allows for Comprehensive Joint Training

Most exercise training that individuals undertake involves single joint or mid-range motions. For example, cycling and walking are mid-range exercises, the lower body is never taken all the way to the end range. Gym exercises such as bench press, pull-ups, and lateral raises all work specific motions of the shoulder joint but do not take the shoulder all the way to the end range of motion. By performing controlled articular rotations, you are able to effectively train your joints into the ranges that are not regularly trained by conventional gym exercises.

7. Improve healing post-injury

When tissue is injured, it is not simply enough to let the tissue rest and be immobilized for a significant period of time. The tissue will heal in the direction that it is prompted to heal. If you do not move an injured joint, then the new cells being laid down into connective tissue have no input as to how to heal properly. This can ultimately lead to scar tissue formation and a disorganized foundation of connective tissue at the site of the injury. By moving your joints through a pain-free range of motion during the healing phase of an injury you can increase the likelihood of an organized healing process and restoration of joint range post-injury.


8. Prepare your for life

Life can be unpredictable and may throw unexpected challenges at your body. For example, stepping off of a curve or reaching to catch a falling glass. Oftentimes injuries occur during these unexpected and reactive moments. By performing CARs on a daily basis and moving your joints through end-range, you are able to better prepare yourself for the unexpected difficulties life throws at you.

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low fodmap foods

FODMAP diets have been a hot topic lately! This diet was created by clinical researchers at Monash University in Australia. The diet was designed to treat Irritable Bowel Syndrome (IBS) as well as other bowel-related conditions. IBS is a very common gastrointestinal disorder that affects 1 in 7 people. FODMAPS are a collection of short-chain carbohydrates (sugars) that aren’t absorbed properly in the gut, which can trigger symptoms in people with IBS. 


  • Fermentable: The process in which gut bacteria ferment shorts chain carbohydrates producing gases.
  • Oligosaccharides: Sugars including fructans and galactooligosaccharides (GOS) found in wheat, barley, onions, garlic, and legumes.
  • Disaccharides: Lactose, which is found in dairy products such as milk, soft cheeses, and yogurt.
  • Monosaccharides: Fructose, a simple sugar found in honey, apples, high fructose corn syrup, and agave.
  • Polyols: These include sorbitol and mannitol, which are found in some fruit and vegetables and are used in artificial sweeteners.

How do FODMAPs affect the gut?

When FODMAPs reach the small intestine, they move slowly, attracting water. When they pass into the large intestine, FODMAPs are fermented by gut bacteria, producing gas as a result. The extra gas and water cause the intestinal wall to stretch and expand. These characteristics may lead to bloating, gas, cramping, and diarrhea in certain individuals. In people with IBS, the ‘stretching’ of the intestinal wall causes sensations of pain and discomfort. Fermentation of FODMAPs in the colon produces carbon dioxide, methane hydrogen, and other gases. It slows colonic transit (time that it takes for a substance to move through your colon) and alters the microbiome. This may negatively impact tight junctions and activation of the mucosal immune system. 

How does low FODMAP diet help?

Researchers at Monash University have found that a low FODMAP diet has been shown to reduce abdominal pain and discomfort, reduce bloating and distension, improve bowel habits (reduce diarrhea or constipation), and improve the quality of life.

How is a low FODMAP diet used?

A FODMAP diet is meant to be undertaken in three phases. 

Phase 1: All high-FODMAP foods are eliminated from the diet for an extended period of time. 

Phase 2: Systematically reintroduce restricted foods, noting how well you tolerate increasing quantities of the foods you’re reintroducing. 

Phase 3: Only avoid foods in quantities that cause symptoms.

Is a Low FODMAP diet for everyone?

No, FODMAPs are found in a wide range of foods, and most people eat high FODMAP foods every day without digestive issues. Following a low FODMAP diet is a systematic dietary intervention that can be complex and requires substantial food knowledge. FODMAP ingestion is a great source of prebiotics (great source of food for the bacteria in our gut). Therefore it is not intended to be followed indefinitely, as this can lead to a reduction in beneficial microbes in the gut. 

Does the research support it? YES!

A meta-analysis of multiple studies showed that, compared to those on a standard IBS diet, patients on a low FODMAP diet enjoyed a significantly greater improvement in symptoms.  The authors conclude that a dietician-led low FODMAP diet could be a first-line approach to IBS management. Eliminating FODMAP foods and then slowly reintroducing them can help specify offending foods, leading to a less restrictive overall diet.

Can Low FODMAPS diets help athletes? YES!

A recent study published by the Journal of International Society of Sports Nutrition provided evidence showing that recreational athletes implementing a short-term LOW FODMAP diet under free-living conditions may experience benefits in exercise-related GI symptoms and perceived improvements in exercise intensity and frequency. However, authors advise caution when implementing the Low FODMAPS diet to minimize unnecessary reductions in total caloric and/or carbohydrate intake that may impact on nutritional quality. 

At Miami Spine + Performance, we use Functional Medicine to address the root cause of your gut symptoms. Every treatment is personalized to your needs. If you are interested in learning more about Low FODMAPS or other nutritional interventions, please give us a call!


Eswaran S, Farida JP, Green J, Miller JD, Chey WD. Nutrition in the management of gastrointestinal diseases and disorders: the evidence for the low FODMAP diet. Curr Opin Pharmacol. 2017;37:151-157. doi:1016/j.coph.2017.10.008.

Varjú P, Farkas N, Hegyi P, et al. Low fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) diet improves symptoms in adults suffering from irritable bowel syndrome (IBS) compared to standard IBS diet: a meta-analysis of clinical studies. PLoS One. 2017;12(8):e0182942. doi:1371/journal.pone.0182942.

Dolan R, Chey WD, Eswaran S. The role of diet in the management of irritable bowel syndrome: a focus on FODMAPs. Expert Rev Gastroenterol Hepatol. 2018:1-9. doi:1080/17474124.2018.1476138.

Wiffin, M., Smith, L., Antonio, J., Johnstone, J., Beasley, L., & Roberts, J. (2019). Effect of a short-term low fermentable oligiosaccharide, disaccharide, monosaccharide and polyol (FODMAP) diet on exercise-related gastrointestinal symptoms. Journal of the International Society of Sports Nutrition, 16(1), 1.

Breaking Down Weightlifting Movements: The Snatch

Athlete Performing a Snatch

The Olympic Snatch is one of the most complicated and effective weightlifting movements that is frequently used in sports performance, CrossFit, and barbell sport.

The Snatch itself involves Lifted a barbell from the ground to the overhead position in one motion. Traditionally, the snatch is caught deep in a squat position requiring a significant amount of upper-body stability and lower body mobility.

Part of what makes the snatch such a unique lift is that any small deviation from proper technique and mechanics can result in a missed lift. For other major lifts in the super total such as the deadlift, Clean and Jerk, and Squat, small deviations can be compensated for by strength and grit. This is why the Snatch is called by some “the most athletic movement in Olympic Sport”


The snatch itself is typically broken down into three primary phases; the first pull, the second pull, and the catch


The First Pull:

During the first pull, the barbell is lifted off of the ground up to the crease of the hip. Within the first pull, the knees are pulled back to make room the barbell around the knees and then return forwards as the bar is brought towards the crease of the hip.

The physical demands of this position include primarily proper thoracic (upper/middle back) extension, foot stability, and the ability to appropriately load the hamstrings

While there is much debate as to the appropriate torso height for the liftoff phase of the snatch, most coaches will agree that a rounded upper back is an efficient position to pull from, which means that some level of thoracic extension, without composing the neck or lower back is ideal.

Additionally, the ability to stabilize the arch of the foot is critical for the liftoff phase as the foot is to be in full contact with the ground and any deviation away from the balanced position can result in a missed lift or injury, particularly when the weight increases relatively to your max. Most lifters also use an Olympic weightlifting shoe designed to improve dorsiflexion capacity of the ankle, though at times at the expense of a properly centered foot and stabilized arch.

The initial lift of the bar during the snatching from the ground up to the top of the knee requires a proper hip hinge during which the hamstrings and posterior chain are adequately loaded to produce maximal force and reduced the compressive load on the spine while lifting the bar. Likewise, the bar is taught to be kept very close to the body to reduce strain place on the lower back during the lift.


The Second Pull:

Once the bar has reached the top of the thigh or hip crease, the second pull is initiated in which the body uses triple extension (hip, knee, ankle) to propel the bar vertically. Once the bar has reached the maximal height, the lifter descends into the catch position to receive the barbell.

Athletes vary in at which point they initiate the second pull. Some athletes chose to extend just before the bar reaches the crease or the hip but the majority of weightlifting coaches teach the lifter to be patient during the first pull and explosively triple-extend once the bar reaches the hips in the snatch. An early second pull can result in an inefficient bar bath and potentially a leak of potential vertical force to propel the bar upwards.

Important characteristics for the second pull are more related to training athletic qualities and synchronizing extension of the hip, knee, and ankle. From a mobility and motor control standpoint, however, the ability to properly extend the hip while stabilizing the spine is arguably the most important physical characteristic for executing an efficient and safe second pull.

Hip Extension is not only an important motion for the snatch, but also a variety of fitness movements including the deadlift, running, bridging, and lunging. Often individuals possess very little hip extension and use their lumbar spine (lower back) to extend during a lift or athletic movement. When we can effectively address pure hip extension, through manual therapy and specific exercises, we can expand your force capacity as well as significantly reduce the likelihood of a lower back injury.


The Catch:

After the lifting drops under the barbell following the second pull, the catch position requires the lifter to have two feet planted on the floor and the arms locked out overhead. Once the lifter catches in a stable position and stands up to the standing position.

The “catch” phase of the lift is by far the most physically demanding in that it requires a tremendous ability to sit into a deep squat with an upright posture and lock the arms out overhead. The squat itself has numerous prerequisites that we will cover in a later installment of this series, but the difference during this lift is that the squat is required with a barbell locked out overhead. A traditional powerlifting squat has very little upper body mobility requirements beyond enough shoulder rotation to hold the bar. The front squat does require a relatively upright torso as well as upper body extensibility for the front-rack. However, neither of these compare to the demands of the overhead squat.

To catch the barbell in a stable enough position to stand up and maintain a successful lift, the shoulder complex must have a tremendous degree of overhead stability coupled with adequate upper back extension to take the strain off of the shoulder joint itself. 

Additionally, a physical capacity that is not talked about frequency is the ability of the wrist to radially deviate (bend towards the thumb side). Generally, at higher levels of Olympic weightlifting, lifters will grip very wide on the bar to both meet the hip crease during the second pull and reduce the overhead mobility requirement during the catch. Because the wrist is a small and complex joint, we mustn’t place the wrist in a vulnerable position during the snatch.


Common Injuries Seen in the Snatch

If you are a Crossfitter, Olympic weightlifter, or other athlete and would like a joint-by-joint injury risk assessment as well as therapy to correct these findings, please reach out to us at 754-231-8338, we would love to help you!

Third-Party Testing


There is no shortage of supplements in today’s society. You can find multivitamins, fish oil, probiotics, herbal blends, protein powders, etc online or at your local health food store. The use of supplements to fill “dietary gaps” or enhance your diet can very useful. For example, if you live in areas where you do not get sufficient sun exposure, it is useful to supplement with Vitamin D to avoid nutritional deficiencies. 

However, how can we be sure that the supplement(s) we are consuming are contributing to our health goals? Ideally, nutrient supplementation is informed by advanced nutrient testing to cover any nutritional gaps. We can test our nutritional status, supplement adequately, and retest to ensure we achieved our nutritional goals. Third-party testing can also help us as consumers make informed decisions about the quality of the supplements we are purchasing.


Supplements Are Not Created Equal

The Food and Drug Administration (FDA) states “.. manufacturers of dietary supplements are responsible for making sure their products are safe before they go to market. Dietary supplement products are not reviewed by the government before they are marketed, but FDA has the responsibility to take action against any unsafe dietary supplement product that reaches the market”1. According to the U.S Food and Drug Administration, the FDA does not keep a list of manufacturers, distributors, or the dietary supplement products the supplement companies sell. The manufacturer or distributor of a particular supplement must be contacted by the consumer for detailed information.2 

The supplement manufacturer is responsible for ensuring that the “Supplement Facts” label and ingredient list are accurate, dietary ingredients are safe, and that the content matches the amount declared on the label. As of June 2007, supplement manufacturers are required to comply with the FDA mandated Current Good Manufacturing Practice (CGMP) guidelines. These guidelines are considered the baseline to “ensure the quality of the dietary supplement and ensure that the dietary supplement is packaged and labeled as specified in the master manufacturing record”. Beyond CGMP, many supplement manufacturers may opt to apply voluntary third-party certification to their manufacturing or ingredient sourcing standards.3

What is a Third-Party Certification?

Third-party certification means that an independent organization has reviewed the manufacturing, sourcing, and distribution processes of a product and has determined that the final product complies with specific standards for safety, quality, or performance. The product review includes formulation/material reviews, testing, and facility inspections. Supplement companies may opt into third-party certification processes to provide labeling transparency for consumers. This helps to improve confidence that the supplement being sold has been validated for quality by independent auditors that screen the supplement development process of that product or prove that product claims are true. 

Most certified products bear the certifier’s mark on their packaging to help consumers and other buyers make educated purchasing decisions. Some companies like Metagenics go above and beyond to ensure the quality and consumer transparency. Metagenics offers an online platform called “TruQuality” that offers full visibility to testing information for every single product they create. 


This is not to say that all supplement companies lacking third-party certifications are unreliable, but independent validation of sourcing, manufacturing, and distribution processes, as well as labeling claims, provides added assurance of supplement quality.  Before using a supplement it is important to consult with your doctor. Dietary supplements may not be risk-free under certain circumstances. If you are pregnant, nursing a baby, or have a chronic medical condition, such as diabetes, hypertension, or heart disease, be sure to consult your doctor or pharmacist before purchasing or taking any supplement.

Next time you are shopping for supplements look for third party certifications in the chart below. You can also visit the company’s website and find information regarding their product’s quality, potency, and purity. 


Get the scoop on POOP!

“What does my stool have to do with my health?! ”

Patients in my practice are often surprised when I ask about their bowel movements. Let’s face it, talking about our pooping habits can be embarrassing. We may feel shy or uncomfortable talking about something so private and as a result, we may choose not to discuss our symptoms with our healthcare provider. Sometimes we may not be aware that our pooping habits are irregular at all. We may be accustomed to bothersome symptoms like gas, bloating, constipation, and accepted them as part of our “norm”. Addressing our gastrointestinal (GI) symptoms can have favorable effects on our health. 

Our poop can offer us valuable insight into our health status. It can inform us about the health of our digestion, absorption, inflammation, gut health, brain health, and many other systems in our bodies. The gut is the gateway to our health. It’s the home of 80% of your immune system and powerful neurotransmitters are made there as well.1 Trillions of microflora work together to ensure proper digestive function. They aid in the production of essential vitamins such as B vitamins and act as a protective barrier for the immune system. The bacterial balance in our gut also discourages the growth of unfavorable bacterial, parasitic, and/or fungal infections from compromising our gut function. Because our stool is formed in our GI tract we investigate the integrity of our gut to understand it’s a contribution to our signs and symptoms. 

The Bristol Stool Chart is otherwise known as the “poop chart” is a very helpful tool used to characterize our stool. This chart was devised by doctors in the Bristol Royal Infirmary in England and it is used by doctors around the world to help characterize different types of stool.  

  • Type 1–2 indicate constipation
  • Type 3–4 are ideal stools as they are easier to pass
  • Type 5–7 may indicate diarrhea and urgency.

Every person will have different bowel habits, but there are a few important characteristics to consider when discussing our stool. Ideally, poop should be soft, well-formed, and easily passed within a few minutes of sitting down on the toilet. The bowel movement should pass without pain or straining, and you should experience complete emptying of the bowels.


The following situations may suggest that it’s time to get your poop checked:

  • You’re not pooping every day or not pooping enough. 
  • You see undigested foods in your stool except for some fibrous foods like beans, corn, grains, such as quinoa, peas, seeds, sunflower seeds, flax seeds, sesame seeds, or skins of vegetables, such as bell peppers or tomatoes.
  • You’re exhibiting some other type of digestive discomforts such as consistently loose bowel movements, stomach cramping, bloating, gas, indigestion, and hemorrhoids.
  • You’ve been diagnosed with an autoimmune condition. Scientific evidence shows that imbalances in our gastrointestinal bacteria are related to inflammation and autoimmune conditions. 2
  • Gut imbalances can also present as chronic fatigue, brain fog, skin-related symptoms, and other symptoms.3


Testing our poop can give us valuable information about our symptoms. Stool testing can help you and your doctor identify the types of bacteria that live in your GI and any potential bacterial, yeast or parasitic infections in the gut. A comprehensive stool test also looks at how well you break your food down into fiber, screens your immune system, determines your level of digestive enzymes, and how well you are digesting and absorbing your fats.

I want to encourage you to speak to your healthcare provider about your bowel habits and gut health. Get comfortable sharing information about your poop and don’t allow embarrassment to discourage you! At Miami Spine + Performance we offer comprehensive stool testing via Doctor’s Data Lab, to understand your unique digestive system. If you are interested in learning more about stool testing, please give us a call.


*If you’re getting gut symptoms regularly and experiencing any of the following symptoms, make sure to see your doctor immediately: unexplained weight loss, changes in bowel habits, such as loss of bowel control, persistent diarrhea, persistent constipation, blood in the stool.

How to Build a Bulletproof body for Jiu-Jitsu

Chiropractor Hallandale Beach Jiu Jitsu

Essential exercises to keep you healthy and performing at a high level consistently in Brazilian Jiu-Jitsu.


Jiu-Jitsu is a particularly unique martial art and sport in which the majority of a match is played with one or both competitors on the ground either on their back, on their behind, half kneeling or full kneeling positions.

What makes a jiu-jitsu athlete unique is that throughout their training they will learn to be comfortable in several positions and be able to both simultaneously attack their opponent and defend themselves from each of these positions.

To build a perfect body for longevity in jiu-jitsu, we must break down each position and the mobility and stability requirements from each position to be healthy and effective in the sport:

The Importance of Mobility in Jiu-Jitsu

Mobility can be defined as the ability for one joint to express a full range of motion independent of other motion in the body. An example of this in jiu-jitsu that most can relate to is the hips. At some point in your jiu-jitsu training, you have likely encountered an individual who has a near-impossible guard to pass due to his hips being extremely flexible as well as good speed to pummel their legs and recover guard. This is a prime example of using mobility to your advantage to improve your jiu-jitsu. In other cases, you have likely encountered an individual who is very prone to be “stacked” in the guard due to hip immobility. Even if an individual is taught the proper technique to retain and attack from the guard position, if their hips cannot keep up with the position or passing of their opponent, they leave themselves vulnerable to both being passed and being injured.

The Importance of Stability in Jiu-Jitsu

Stability can be defined as our body’s’ ability to keep certain areas of your body still and balanced while moving or being moved in other areas of your body. A great example of this is passing the guard. As a jiu-jitsu player, you have likely encountered the individual who has such a great base that they seem impossible to sweep or control from the bottom position. Even when controlling one of these individuals’ legs or having a deep grip on their collar, there is something about this individual that makes them an immovable object. Having excellent stability, particularly in your “core”, will allow you to move quickly, powerfully and efficiently on the mat, all while significantly reducing your chance of injury.

At Miami Spine and Performance we work with many jiu-jitsu athletes, both recreational enthusiasts, and high-level competitors throughout Hallandale, Aventura, and Hollywood. We have found that many of our jiu-jitsu athletes present to the clinic with neck and lower back pain that is ultimately a result of poor respiration, core stability, and hip control during training. In our Jiu-Jitsu Injury Prevention video series, we are going to share 3 of the primary exercises we use with our jiu-jitsu athletes to keep them healthy on the mats and performing at a high level in competitions. We will cover the basics of proper respiration, as well as how to properly train your hip for both stability and mobility.

For exclusive access to our Jiu-Jitsu Performance and Injury Prevention series please sign up below!


Jiu-Jitsu Injury Prevention Series: Breathing

Proper Respiration is the foundation of any good athletic movement but is particularly important for Jiu-Jitsu because of the dynamic nature of the sport and the regular transition between positions. To smoothly transition between positions, maintain cardiovascular performance and maintain a strong base is contingent upon your ability to use your respiratory and stability diaphragm muscle in sync.

Not only does proper diaphragm function and intra-abdominal pressure improve your performance, but it also protects your spine from injury during training. The actual strength of the core muscles does not prevent injury, but rather your ability to generate pressure in your abdomen to create stability around your spine and prevent bucking of the vertebrae.

Our goal with training the diaphragm is to produce pressure in the abdomen in 360 degrees with each inhale and to be able to maintain 20-30% of that pressure during exhalation. Once you can accomplish this task lying on your back with your legs elevated, challenge your breathing in different positions! (Example: Face down, side-lying, half kneeling, in guard)

Watch the video below for instructions on how to begin training your breathing and core stability for Jiu-Jitsu!



Jiu-Jitsu Injury Prevention Series: Hip Stability

Once you have established your intra-abdominal pressure, you have already successfully built the foundation for good stability in jiu-jitsu.

In addition to intra-abdominal pressure, it is also crucial that you have good centration and stability in your hips. This will allow you to sit back into your hips and use them explosively when shooting for a takedown. Hip stability means more than just strength, there are plenty of individuals with an impressive leg press but no hip stability.

Hip stability is a product of proper hip centration and the ability to produce force from all different angles. Not only will it strengthen your standing position, but also is beneficial in both the top and bottom position on the ground. When passing guard at higher levels, most individuals are standing and must have an excellent base to not be off-balanced by their opponent.

It is important to note that strength does not equal balance. Balance starts with centration. Many individuals are shocked when they can put up large numbers in the weight room on exercises like squat, lunge and leg press but are unable to properly bridge with their hip. A lot of the stability demands required for Jiu-Jitsu fall on the small musculature of the hip.

Watch the video link below for how to train hip centration and stability properly for Jiu-Jitsu!


Jiu-Jitsu Injury Prevention Series: Hip Mobility

Before we dive into the importance of hip mobility for jiu-jitsu and how to train it, let’s first discuss the difference between mobility and flexibility. Flexibility is the ability to passively stretch muscular, tendon and ligament tissue beyond its resting length. Mobility, on the other hand, is the ability to control soft tissues in their end range of motion. This means that flexibility is a prerequisite for mobility.

For example, If an opponent can push your feet behind your head and you feel a very little stretch in your back or hips, this would be an example of excellent flexibility, but this doesn’t necessarily mean that this position is safe or ideal for your body. However, if you can bring your feet behind your head on your own without compromising other areas of your body, this would demonstrate excellent mobility and means that you can safely control this position and use it as part of your game.

In addition to improving your jiu-jitsu game and giving you more options on the mat, having great hip mobility also reduces the strain on your lower back when training. The large majority of lower back injuries are the result of overloading on the joints of the lower back due to inadequate movement of the thoracic spine (middle back) and the hips. Therefore, improving the movement quality of your hips can greatly reduce your incidence of lower back pain and prevent injury in the long term.

Most individuals mistake flexibility training for mobility training. Holding stretches or rocking back-and-forth are not adequate means of improving mobility, particularly if your goal is to build strong and efficient hips to use in a contact sport such as jiu-jitsu. To improve hip mobility and create lasting changes that impact the long-term, it must be trained just like any other physical capacity.

Learn how to train your hip mobility by clicking the link below!

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Hollywood, FL. 33021.

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