Dr. Elise Rigney

Daylight Saving Ends Nov 1: How to Reset Without Feeling Off

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On Sunday, November 1, clocks fall back an hour. An extra hour of sleep sounds great, but a lot of people still feel off for a few days.

Why it throws us off

Your body likes routine. When the clock changes, your sleep, meals and energy can feel out of sync for a while. And it gets dark earlier, which can affect mood and motivation too.

A gentle plan for this week

  • Wed to Fri: Move your bedtime 10 to 15 minutes earlier each night
  • Saturday: Get outside in the morning light
  • Sunday: Keep your normal wake-up time as much as you can, and avoid a long afternoon nap
  • Next week: Eat dinner a little earlier and dim the lights an hour before bed

Wind-down habits that help

  • Put screens away 30 minutes before bed
  • Keep your room cool, dark and quiet
  • Try slow breathing: in for 4, out for 6
  • Stretch gently before bed

Sleep and your nervous system

When you’re stressed or tired, your body can stay stuck in “go mode.” Chiropractic care focuses on how your spine and nervous system work together, which may help your body feel more relaxed. Everyone is different, and results vary.

When to get help

If trouble sleeping lasts weeks, or comes with pain, talk with your healthcare provider.

This article is for education only and is not medical advice.

Why You Feel Stiffer on Cold Mornings (and What Helps)

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The first cold snap hits, and suddenly your body feels about 20 years older when you get out of bed. You’re not imagining it.

Why it happens

  • Cold tightens muscles. When it’s chilly, we tend to hunch and tense up.
  • We move less. Shorter days mean fewer walks and more couch time.
  • Sleeping still for hours. Joints and muscles stiffen when they stay in one position all night.
  • Stress and poor sleep. Both can make aches feel louder.

Five minutes before you start your day

  1. Pelvic tilts in bed. Ten slow rocks.
  2. Knees to chest. Hold for 20 seconds.
  3. Cat-cow. Eight slow rounds on hands and knees.
  4. Shoulder rolls. Ten forward, ten back.
  5. A warm drink and a short walk. Even five minutes counts.

Little habits that help

  • Keep your bedroom warm enough that you aren’t curling up tight
  • Layer up before you head outside
  • Take movement breaks if you sit for work
  • Try a warm shower before you stretch

When to get checked

A little stiffness that loosens up after a few minutes is common. If it lasts all morning, keeps coming back, or comes with pain that travels down your leg or arm, it’s worth having someone look at it.

How we can help

  • All locations: chiropractic care
  • Fort Collins and Golden: SoftWave for recovery
  • Fort Collins: Decompression for back and neck pain

This article is for education only and is not medical advice.

Your First Chiropractic Visit: What to Expect

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If you’ve never been to a chiropractor, it’s normal to feel a little nervous. Most people aren’t sure what will happen, so here’s a simple walkthrough.

Before you come in

  • Wear something comfortable that you can move in
  • Think about what’s bugging you the most, and when it started
  • Bring a list of any medications and past injuries
  • Bring questions. We love questions.

What happens at your visit

  1. A conversation. We start by listening. Where does it hurt? What have you tried? What do you want to be able to do again?
  2. An exam. We look at your posture, how you move, and the area that’s bothering you.
  3. A plan. If chiropractic care looks like a good fit, we explain what we found in plain words and what we’d recommend. If it isn’t a fit, we’ll tell you and point you in the right direction.
  4. Your first adjustment, if appropriate. Nothing happens that you haven’t agreed to first.

Common questions

Does it hurt? Most people describe it as pressure and a feeling of relief. Some feel a little sore afterward, like after a workout.

What’s the popping sound? It’s gas moving in the joint, like when you crack your knuckles. It isn’t bone on bone.

Do I need a referral? Usually not. You can call us directly.

How long will it take? Your first visit is usually longer than the visits after it, because we’re getting to know you.

Ready to start?

Call your local clinic or book online. We’d love to meet you.

This article is for education only and is not medical advice. Individual results vary.

Fall Fun Without the Aches

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Fall is the best. Here’s how to enjoy it without paying for it on Monday.

Raking leaves

  • Switch hands often
  • Bend with your knees, not your back
  • Take a break every 15 minutes

Pumpkin patches

  • Carry pumpkins close to your body
  • Ask for help with the big ones
  • Wear shoes with real support

Hiking

  • Warm up for five minutes first
  • Use trekking poles on downhill sections
  • Stretch your hips and calves after

Game days

Sitting in cold bleachers for hours is hard on your back. Bring a cushion, stand up every quarter, and move around at halftime.

Apple picking

Reaching overhead again and again can strain your neck and shoulders. Take breaks and switch arms.

Local spots to try

(Please verify and swap in real places for each city.)

  • Fort Collins: [local pumpkin patch / trail]
  • Golden: [local trail / festival]
  • Loveland: [local farm / event]
  • Cherry Hills Village / South Denver: [local park / patch]

When to get checked

If an ache hangs around for more than a few days, or it keeps coming back, it’s worth having someone take a look.

How we can help

  • All locations: chiropractic care
  • Fort Collins and Golden: SoftWave for recovery
  • Fort Collins: Decompression for back and neck pain

Pelvic and Hip Pain: How the Nervous System Fits In

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Pelvic and hip pain can have a lot of causes, including conditions like endometriosis. If you have ongoing or severe pelvic pain, please see your doctor first so you get a clear diagnosis.

Where chiropractic may fit

Once you have medical guidance, some women look for ways to support their body’s movement and comfort. Chiropractic care looks at how your spine, pelvis and nervous system are working together. For some people, that may help with tension in the low back and hips.

What we don’t do

We do not treat or cure endometriosis or any other medical condition. We work alongside your healthcare team.

What to expect

  • A conversation about your history
  • A gentle exam of your posture and movement
  • A plan that feels right for you, and a referral if we think you need something we don’t offer

This article is for education only and is not medical advice.

 Women’s Health Deserves More Than One Month

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Pink ribbons are a great reminder. But women’s health is a year-round thing, and a lot of women have been told that what they’re feeling is “just part of being a woman.”

Common doesn’t mean normal

Painful periods, pelvic pain, constant fatigue, back pain that won’t quit, and trouble sleeping are all really common. That doesn’t mean you have to just live with them. They’re worth asking questions about.

What women’s health includes

  • Hormones and cycles
  • Pregnancy, prenatal and postpartum recovery
  • Pelvic and hip pain
  • Back, neck and posture changes
  • Stress, sleep and energy
  • Screenings and preventive care

The nervous system connection

Your nervous system connects almost everything in your body, including your spine, hips, and pelvis. When your body is under stress, you may hold tension in those areas without realizing it. Chiropractic care focuses on how your spine and nervous system are working together, which may help you move and feel better.

Three things to try this week

  1. Book the appointment you’ve been putting off. A check-up, a screening, or an adjustment.
  2. Write down your symptoms for a week. Patterns help your provider help you.
  3. Move for 10 minutes a day. A walk counts.

Join us: Women’s Health Social (Fort Collins)

Friday, October 23 · 4–6 PM 3720 S College Ave, Fort Collins Free to attend. 15+ local vendors. Hosted by Dr. Hannah. Come meet local women’s health providers, ask questions, and enjoy a relaxed evening.

Alt text for other locations (Golden, Loveland, Cherry Hills): “Our Fort Collins team is hosting a free Women’s Health Social on Friday, October 23. Follow us on social for details!”

This article is for education only and is not medical advice.