Free Foundation Class

Dr. Chris will be teaching free Foundation Training classes which focuses on decompression breathing every Thursday at 9 am.  We meet at Angela Hibbard Park on Drum Point Road in Brick just down the street from the office towards the water.  Exercises are beginner quality, no experience needed. Please feel free to invite your friends. We will be doing standing exercises only, so a yoga mat is not required.  If more information is needed please contact our office at (732) 920-8188 or email Dr. Ashley at



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Best Stretches you should be doing EVERYDAY!

Here is a list of stretches that Dr. Chris has compiled that everyone can do.  These stretches will help increase flexibility in areas that typically stay tight and engage muscles that often are weak due to poor posture and repetitive motion.

  1. Forward Bend with chin tuck (standing)
    1.  forwardbendwithchintuck
  2. Founder
    1. founder_shane
  3. Pigeon Pose
    1. pigeon_pose
  4. Triangle Pose
    1. triangle pose
  5. Adductor Stretch
    1. adductorstretch
  6. Scorpion/Hip Flexor Opener
    1. scorpionstretch

These stretches should be held for a minimum of 30 seconds to 1 minute.  To get the maximum benefit try to do these stretches at least 2x/day.  Any questions do not hesitate to comment below or email Dr. Chris at

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Easy Allergy Relief Remedies

Now that allergy season is upon us we have started to hear more and more of our patients complaining of the runny nose, itchy eyes, sinus pressure, sneezing, coughing, dizziness and all the lovely symptoms associated with allergies.  No one likes to feel that way especially as it is starting to get warmer.  You don’t want your allergies keeping you indoors or from opening your windows to get some fresh air.   So what can you do?  There are a lot of great PROVEN allergy relief remedies that can help lessen or even get rid of your symptoms and help to treat the cause of why allergies happen.  The following are all remedies that should be done on a daily basis:

  • Tablespoon of apple cider vinegar
  • Tablespoon of raw honey
  • Flushing your sinuses with saline solution, alkolol, or a product called sinu-orega multiple times throughout the day.  You want to make sure you tilt your head back and get all of the sinuses, not just spray it up your nose.
  • Lemon Water
  • Supplement with Zymain (sold at our office) or Proteolytic enzymes.
  • Supplement with Vitamin D3 (4000 IUs)
  • Nightly Epsom salt baths to strengthen the immune response.

Some treatments we offer at our office that help alleviate allergy symptoms include:

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Are you sick of being in pain??

Chronic, achy pains not caused by distinct trauma are often the result of insufficient musculature stability during abnormal movement patterns occurring throughout the day. These patterns over time accumulate to create adaptations in the body that impair movement and make daily living often more difficult.

Do you walk with a limp? Have pain going from sitting to standing? Do you have pain in your hip that won’t go away and not sure where it came from? What about pain below your shoulder muscle/elbow or decreased grip strength? These are all common examples of symptoms from improper prolonged postures resulting in bad movement patterns I have noticed recently in the office. I have even suffered from these conditions or still experience them occasionally, so I now understand as I reflect on my own body movement inefficiencies.

I found a program that works for me called Foundation Training. Foundation Training was designed as a series of exercises to bring the body back to natural postures and efficient movement patterns. The exercises teach the body to move effectively, instead of in patterns that will break the body down. This training will strengthen weaknesses, build stability in everyday movement, and halt many degenerative processes causing chronic pain negatively impacting our daily lives.

In February I traveled to Florida to become certified in Foundation Training with the expectation of teaching the exercises and knowledge to our patients in the community. This Spring I will be holding larger classes, but please let me know if you would like individual attention and I will be happy to accommodate you. My email is

Many of my future posts will be based on the basic principles layered into these exercises, which will not only help you in Foundation Training exercises, but also make other exercises much more effective.

You may notice your body getting stronger, but you should first notice simple activities that previously lead to pain will become easy and less daunting. Added stress in movement makes life more tedious and during my time as a doctor, making daily lives more manageable is the greatest life tool I can give to a patient!

Moving well throughout the day is based on proper muscle integration done efficiently. ‘Efficiency’ in this case is defined as proper use of structure, stability and tension to get the most performance out of the body with the least amount of effort. Muscle integration is the sum effect of a group of muscles (Kinetic Chain) helping each other by remaining ready to complete a movement pattern. To pick something off the ground, the posterior chain of muscles (para spinals, glutes, hamstrings, quadratus lumborum, calves) act together to allow the body to safely get to the floor and not fall forward, then rise from the position. It is only when these muscle/movement patterns become neglected and improperly trained that this task becomes difficult.

Learning how to engage muscles simultaneously with a bit of knowledge of which ones work together will improve your movement and lead to far less pain in activity. Simple daily chores can be laborious if attempted on faulty movement patterns and inflamed muscles. Exercise plans/programs should be based on full body moves rather than isolating muscles. These types of exercises train efficient muscle integration when practiced and improved on through repetition. ‘Clean to overhead presses’ should be done to replace the ‘squat, bicep curl and shoulder press’, each done separately. If you don’t know what this means, please ASK!!!…or email me at for clarification.

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Foundation Training now Available!

Dr. Chris recently got certified in Melbourne, Florida to be an instructor for foundation training.  Foundation training uses exercises to strengthen your posterior chain to give you a strong base to move better and have less pain!  If you are interested in getting trained or want to learn more about it either check out our page under services on the tab above or call the office today to set up your appointment with Dr. Chris!!!

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