Weekly Chiropractic Wellness Tips Series

Week 1-13: Spinal Health Basics

Week 1: Proper Sitting Posture

• Feet flat on the floor
• Knees at 90 degrees
• Lower back supported
• Monitor at eye level
• Arms parallel to desk

Week 2: Sleep Position Optimization

• Best mattress types
• Pillow selection guide
• Optimal sleeping positions
• Morning stretch routine

Week 14-26: Movement & Exercise

Week 14: Core Strengthening

• Basic plank exercises
• Importance of core stability
• Safe progression techniques

Week 15: Workplace Ergonomics

• Standing desk benefits
• Ergonomic equipment guide
• Micro-break exercises

Week 27-39: Lifestyle & Wellness

Week 27: Stress Management

• Physical effects of stress
• Breathing techniques
• Postural stress indicators

Week 28: Nutrition for Joint Health

• Anti-inflammatory foods
• Hydration importance
• Supplement considerations

Week 40-52: Prevention & Maintenance

Week 40: Sports Injury Prevention

• Proper warm-up techniques
• Body mechanics basics
• Recovery strategies

Week 41: Tech Neck Prevention

• Device usage guidelines
• Neck stretches
• Preventive exercises

Content Format Template

For Each Tip:

1. Main headline (8-10 words)
2. Supporting image or graphic
3. 3 key bullet points
4. Call-to-action
5. Relevant hashtags

Distribution Schedule

• Monday: Facebook post
• Wednesday: Email newsletter
• Friday: Instagram graphic
• Sunday: Blog post expansion