Get Fired Up!

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Warm-ups in Detail

Here you are, about to start run, the weather is great, you got your favorite sneakers on or about to start a Pilates class and sweat enough to save California from any upcoming drought. Well hold up champ, before you jump into it you just might want to do a proper warm up first. We here at Onsight came up with 3 easy tips to make sure you are getting as much from your workout as possible without ending up face first on the pavement with a sprained ankle.

First off, start slow and gradually build up tempo. Imagine yourself as a powerful, unstoppable freight train that needs to build up momentum. This one goes out to all of you morning runners out there, there is no shame is starting just a bit slower than your normal pace, trust me.

Second do dynamic stretches whenever you can. This means instead of touching your toes you do leg swings. Start gentle and gradually work your way up like a pendulum. You can also swing your leg side to side, just make sure you are holding onto something. These are an especially better alternative you are going to do unpredictable movements, as in soccer, volleyball or fighting.

Third, do a little core before your main workout, even if it involves core down the line. Nothing serious, just a few seconds in plank and maybe Russian twists. Forget crunches, and if you want to know why, check out my earlier post on core exercises. This one is my favorite as I noticed in my workouts (even running!) that a little core can go a long way for better performance and muscle engagement.

Now go out and get sweaty! Did I miss any of your favorite warmups, let me know at

This article was written by Dr. Nick Predtechensky.

No More Crunches

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First of all, stop doing crunches.

This may make some people mad, but 90% of us don’t need to round our upper body into further flexion. I mean sitting hunched over is already what we do all day, don’t make it worse! A good core means you have a stable torso that stays stable during movement of the limbs and here is the single best exercise to begin developing just that:

Dead Bug Exercises

Lie on your back and press your lower back into the floor. This is the most important part: that back should be as flat as a pancake! Now bring both hands out in front of you and bring your hips to 90°  and bend your knees at 90°  (Figure 1). Now move one arm back behind your head and the opposite leg straightens until the heel just barely touches the floor (Figure 2). It looks like a bug after you sprayed them with a generous amount of insect repellant.

figure 1figure 2

Want to make it more challenging? Grab a swiss ball and now the stationary hand and knee are squeezing toward each other, squishing the swiss ball in between and really activating those abdominals.  (Figure 3).

Repeat these 10 times for 3 sets or until you feel that you can’t keep your back flat.

figure 3

Dr. Nick Predtechensky is the author of this post. He may be reached at

Massage and your Lymphatic System, huh?!

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As if you need another reason to get a massage.

The lymphatic system is made up of small glands that spread throughout your entire body containing lymph fluid. This precious fluid contains B-cells and T-cells which create antibodies, destroy microscopic pathogens, and remove cellular waste. There is a higher concentration of these glands, also called lymph nodes, in the groin, neck, and armpits. The lymph system is similar in function to your circulatory system. Your heart pumps blood through your arteries, helping to circulate your blood. However, your lymph system has no pump to help it move along. That’s why you need exercise, dry brushing and massage to help the lymph to circulate!

Massage can increase lymphatic drainage by more than 50% of what it would normally do with just your daily movement. White blood cells increase with massage which strengthens the immune system. Keep your immune system strong and your lymph fluid moving (especially during the “cold season”) with a therapeutic massage!

Amanda Upchurch, Certified Massage Therapist, is the author of this post. She can be reached at

Here’s a Few Tips on Getting Better Sleep!

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Sleep quality matters.

Nothing beats starting the day full of fresh energy and a good night’s sleep is the only way to do so. This is why we at Onsight put together three of our top tips backed up by medicine to help you slumber:

1)      Spend energy to gain energy

Did you know that 30 min of light to moderate cardio during the day improves sleep quality just as well as an over the counter melatonin supplement? But there is no better way to reset your bioclock than to do 3-5 min of intense exercise as soon as you wake up. Cranking out pushups just after getting out of bed may seem like a challenge, but you may be surprised how effortless your mornings may become.

2)      Manage your lights

Our sleep wake cycle is in part controlled by the hormone cortisol and the most reliable way to control the cortisol cycle comes from our age old friend – the Sun. Well at least it used to be the Sun until humans came up with artificial light, but don’t let Edison spoil your day. But this isn’t just about going to bed when it gets dark! The first thing I would do is download f.lux for your computer if you love to browse the web before going to bed and if that doesn’t improve your sleep than removing all the LED and other lights from where we sleep. F.lux will take out the blue hue from your screen, stopping the light from fooling your brain that its still daytime.

3) Eat well

For me personally, this has been the biggest one of them all. We all know that high carb meals are not great for us (especially if we are watching our weight) but high carb foods are absolutely devastating for keeping our blood sugar in check and can undermine our nightly sleep. So keep your last meal low carb and avoid any sugars and that alone may solve your insomnia. More importantly if you find yourself waking up in the middle of the night, try eating a tablespoon of peanut butter (no sugar of course) or coconut oil just before going to bed. It will help stabilize your sugar and stop you from getting up.

Still not satisfied with your sleep? There are a lot of factors that influence sleep and lifestyle choices that change your cortisol cycle and sometimes it takes a professional to navigate all the factors. Talk to us and we promise to help.

Dr. Nick Predtechensky is the author of this post. He may be reached at

Hang Away the Pain

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Shoulder pain is a buzzkill.

Shoulder impingement, frozen shoulder and rotator-cuff tears are common reasons for a painful shoulder. Onsight Chiropractic is here to introduce a simple but effective method to add to your daily routine and get your shoulder functioning back to 100%.

The Method

The method is quite simple. Just hang. The goal is to hang from a bar for two minutes each day. Sometimes this number needs to be increased, but 2 minutes of body-weight hanging is enough to make physiological changes and see whether this method will help with your current issue. Some of you may be thinking that there is no way you can hang from a bar for 2 minutes straight. That’s okay! Splitting the time up into 10 to 30 second reps is okay as long as you hit that 2 minute goal. If 10 seconds is too difficult then start with putting one or two legs on a stool or other type of support as shown in the picture.  This will help take some of the weight off of your shoulders and let you work up to hanging from full bodyweight. Sometimes your local gym will have a pull-up machine that allows you to adjust the amount of assisted weight. In addition, you want to make sure that your hands are in the pull-up position (palms facing forward) and not the chin-up position (palms facing backwards).

This method can be easily added to your prescribed rehab routine of mobility and strengthening exercises. I prefer to do this as a warmup before an upper body workout, especially on “push days.”  Simply perform the hanging regiment before the strength or rehabilitative training. It will warm up the tissues and open up the joint space so you can use you can exercise without pain.

At first this may be painful on your shoulder joint, capsule and rotator cuff muscles. The force of gravity on these structures are stretching the tissues into a more favorable position for shoulder mobility. Similar to the feeling of braces in your mouth, the stretching may cause some discomfort. The more you challenge the  tissues the more your body will adapt to the discomfort.


The hanging exercise is not recommended for persons with unstable or dislocating shoulders, for those in precarious physical health or with severe osteoporosis. If you have shoulder pain that goes unexplained for several weeks, you should obtain a proper diagnosis from your chiropractor.

-Dr. Edward Espinoza is the author of this post. He may be reached at

Importance of a Lumbar Roll

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A Work-Life Tip from Dr. Espinoza

95% of low back pain is biomechanical in nature. That means there are things we can do to reduce the amount aggravating positions in your low back. We have all heard to sit up straight and not to slouch when you sit. Easier said than done when you are working against gravity!  One of the simplest ways to encourage proper behavior is to use a lumbar roll when sitting, especially when sitting on a large soft couch. Placement of the roll or pillow is key to the success of this tip. Many times people place the roll too high for the pillow to do its job. We want to place the pillow in the lower half of the curve where the lumbar spine meets the pelvis or “belt line” for most people.  This can generally be easy to find as it is typically where the pain originates from. In addition, you do not need a fancy roll to get relief. Many times a throw pillow or rolled up towel will provide enough support to get the job done. Lastly, make sure you are also sitting back as far as possible so that you are on your hamstrings or ”sit bones” as opposed to your tailbone being curled under your body. Keeping the correct curve in your back is a great way to reduce low back pain and using a support pillow helps make this easy!

Dr. Espinoza, or Eddie as he prefers, can be reached at

Chest openers and a better mood!

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A posture tip from Dr. Nick

Studies have shown that spreading your shoulders and keeping an open chest not only improves your posture, but boosts your mood as well. So let’s add a little positive energy to our day with one easy exercise that you can do even when you’re sitting at work. First of all sit up straight and pull your shoulders down with your arms hanging at your sides. Now squeeze those shoulder blades together and turn your arms out, so that your palms are facing forward and slightly out. Hold this for 10 seconds as you take a deep breath in and a slow breath out. Do this 3 or 4 times and be amazed at how a simple exercise improves both your posture and your attitude. Feel free to do these as many times throughout the day as you want!

Dr. Nick Predtechensky can be reached at

9-11am Free Running Form Clinic Saturday, August 18

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Newton Fit & Form Store

Saturday, August 18

9a to 11a

PacWest Performance Studio
// Onsight Chiropractic

1530A Fifth Street
Berkeley, CA 94710

Refreshments and a special 20% discount off existing Newton Running inventory and special orders to all attendees.

The Details…

Join PacWest head coach and running form expert Jay Ridgeway Saturday morning, August 18 for a FREE group running form clinic.

We’ll also celebrate the official Grand Opening of the Newton Running Fit & Form Store inside the PacWest Performance Studio in Berkeley.
PacWest is exclusively the only Newton dealer in Northern California.

Open House Festivities- Wednesday February 28, 3-6pm

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We’d love to meet you!

Now that we’ve been in our new neighborhood for over a year, but in Berkeley since 2009, we’d love to let you know about what ONSIGHT is! We’re a community healing center with two distinguished women chiropractors, Drs. Lelke and Falk, and a team of three exceptional massage therapists, Sonja, Noah and Amy. Our facility is shared with PacWest Athletics, an established endurance training organization led by a father-daughter team, Coaches Jay and Emily Ridgeway. They work in-person and virtually with individual and team athletes around the Bay Area and beyond.

What can you expect at our Open House on Feb 28?

Everything offered is free of charge and open to the public. 

Fun Welcome games and door prizes
Brief Table Massages with Sonja and Amy
Spinal Screenings with Drs. Johanna and Jen
Chinese medicine diagnostic consults courtesy of our acupuncturist friends at West Berkeley Wellness Center.
Performance Testing with Coach Jay of PacWest Athletics
Light refreshments
Raffle drawings for free treatment sessions and other prizes

Please come by anytime between 3:00 and 6:00 on Wednesday afternoon, February 28!

Ring in the New Year with a $20 Coupon!

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Happy New Year from the Entire Onsight Staff!

We wish you an abundance of peace, health, and success in 2018.  To help you unwind from the holiday hustle and bustle, we extend to each of you a $20 coupon off any single massage therapy service for the month of January! Please take us up on our offer. We have 4 skilled massage therapists on staff, our newest addition is Amy Hale who will begin on January 17. At that point, we will have 7-day/week massage availability!

Massage Therapists’ Hours

Amy Hale: M/W/Th 3-8p
Sonja Gubalke: Tu 3-6:30p & 2nd Saturday 2-6p

As always, schedule online by clicking here. Remember, your coupon will reduce the listed fee by $20 when you present and pay for your massage before Jan 31, 2018.*


*Not to be combined with any other offer. No cash value. Limit one per client.