Join Dr. Dolly Garnecki in an interactive wellness workshop where you’ll learn simple techniques and tips to help you stay healthy, increase vitality, and maintain balance in your life. Learn how to improve posture, energy, and brain power. - This interactive session will include home-care remedies for aching feet and sore backs as well as an understanding of the balance between fashion and comfort. - Learn ergonomic tips for working at a computer desk and using a mobile device to limit discomfort on the neck and shoulders and to increase overall energy and mental clarity.

1. Energizing Wellness Workshop
Dolly Garnecki, D.C.
Quadruplicity Conference
Omni Hotel
Charlottesville, Virginia
February 9, 2012

2. About Dr. Garnecki
Dr. Dolly Garnecki is the founder & president at Spinal Health & Wellness. In that role, she provides
chiropractic and wellness care for people of all ages; she teaches doctors how to provide rehabilitative
scoliosis treatment, and she treats patients from all over the world.
Dr. Garnecki received the inaugural C'Ville Entremom of the Year award in 2010. A decorated Air Force
veteran who served during the Persian Gulf and Iraq wars, her business garnered the SCORE Foundation's
Outstanding Veteran-Owned Small Business award in 2011. She was the only American doctor invited to
lecture on Scoliosis Rehabilitation at the “Latest Diagnosis and Rehabilitation Technologies of Spinal and Related
Diseases” at Shanghai, China's Jiao Tong University School of Medicine in 2011.
Interviewed as a spinal expert in the chapter “Bowling with a Bad Back” and “Taking Care of Your Spine” in the
book Bowling for Dummies, she's also the primary author in a case study “Improvement in urinary
incontinence in a cerebral palsy patient following chiropractic care” published in a peer-reviewed journal. She's
also the editor of two blogs: Traveling with Baby--healthy and intentional parenting for mod moms, and
informative posts that revolve around health and wellness are featured on the Spinal Health & Wellness blog.
Her essays on spirituality and womanhood in the military have been published in in the books Heart of a
Military Woman and Your Mother Wears Combat Boots: Humorous, Harrowing, and Heartwarming Stories of
Military Women. She resides in Charlottesville, Virginia with her husband and son, and her family is in the
process of adopting a daughter from China.

3. Back to Basics
“Look well to the spine for
the cause of disease.”
~Hippocrates (450 B.C.),
Father of Modern Medicine

4. Barefoot 3 inch heels

5. Barefoot 3 inch heels

6. 38 hyper-
33 lordosis
Barefoot 3 inch heels

7. Have a Ball

8. Myofascial Release for Achy Feet
•Place your bouncy ball at a point
indicated on the foot while
standing.
•Shift body weight to foot with
X the ball. Stand and hold for 10
X seconds.
X •Repeat at each point.
X •{You may experience slight
discomfort.}
X X

9. Myofascial Release for Achy Feet
•Stretching the plantar fascia
decreases soft tissue adhesions
that keep the plantar fascia in a
chronically-shortened position.
•Shortened fascia lead to an
altered gait pattern, resulting in
knee or hip pain.
•As the plantar fascia is stretched,
foot pain will decrease.
•Normal foot motion will be
restored!

10. Workstation Ergonomics

11. Workstation Ergonomics

12. Best Practices
•Eye line view of monitor
•Support forearms on desk--preventing strain.
•Keep wrists parallel to keyboard to prevent strain.
•Keep thighs parallel to the ground (use foot support, if necessary).
•Use an infrared mouse--reducing upper back and lower neck
strain.
•Use low back support for your office chair that encourages good
posture and helps you maintain a strong biomechanical advantage.

13. Health Symptoms & Cell Use
Symptomatic health conditions that may be associated with cell
phones include, but are not limited to the following:
• Headaches
• Fatigue
• Stress
• Skin disturbances such as rashes, burns, prickly sensations
• Sleep deprivation or insomnia
• Memory loss
• Problems with spatial awareness
• Muscle aches and pains
• Parkinson’s and Alzheimer’s
• Austim
• Text neck (neck strain)
• Text thumbs (thumb strain)

14. Side Effects of Cell Phone Use
A report by an International EMF
Collective found increasing evidence
that frequency of radio waves
transmitted by cellular phones
(radiation) is related to:
•Damage the eye lens
•Cause brain tumors (children have
higher risks than adults)
•Alter human cells including protein
expression in human skin
•Damage nerve cells
•Break chemical bonds and harm blood
cells
•Harm human DNA

15. Danger to Children
Cell phones may be especially harmful to
children and pregnant women.The U.S.
National Research Council advises that
researches study long-term health
effects of cell phone usage on children
and fetuses. They noted, “Although it is
unknown whether children are more
susceptible to RF exposure, they may be
at increased risk because of their
developing organ and tissue systems.”

16. Smart Cell Use
1. Use a headset microphone or
speakerphone. Keep it away from
your brain!
2. Keep cell phones away from
children. Period.
3. Don’t store powered-on cell phone
on your body {especially avoid
abdomen and reproductive organs}.
Keep it in your bag or on your desk.
Even when not in use, a cell phone
emits radiation.

17. Sleep Robbers
- Blue light (similar to daylight) emitted
from light bulbs and electronic gadgets
disrupt melatonin production.
- Sugary/starchy snacks before bedtime
spike blood sugar and inhibit sleep.
- Caffeine, too much alcohol, and OTC/
prescription drugs
- Working late

18. Sleep Inducers
- Use full-spectrum lights in home/office
during the day.
- Dim lights around 8pm. Sleep in total
darkness.
- Sleep when it’s dark outside, and rise
with the sun (shoot for lights out by
10pm)
- Use hot bath with lavender oil to induce
relaxation.
- Keep bedroom free of clutter and work-
related items. Allow it to be a sanctuary
for rest.

19. Charlottesville Health &
Wellness Businesses
Bar-G Fitness
Giveaway
Eat with Tracey
Sponsors Head Coaching
Namaste Massage
Spinal Health & Wellness
Yourishment

20. Get more wellness.
Radio podcast and weekly
health tips on
www.scoliosisdoc.com/blog

21. Contact
E-mail: drdolly@scoliosisdoc.com
Web: www.scoliosisdoc.com
Twitter: @drdolly