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In this country the term "drug abuse" is a very often misused term. When you hear or read the term "drug abuse", what pops into your mind? Things like cocaine, heroine methamphetamines, marijuana, and crack, right? And you think of completely out of touch 'junkies' living on the streets, selling whatever they can for money, right? Or, at least the types of drugs listed here to be the 'real' drugs, right? These are the drugs that people abuse, right? Drug abuse in the form of alcohol, nicotine, and prescription drugs is actually much more prevalent in our culture, but no one wants to talk about that. If you have a six pack in the comfort of your own home, you don't abuse drugs, right? If you smoke cigarettes, while disgusting, you're not thought of as a drug abuser are you? If you take a pill everyday, that a doctor told you that you could take, and that pill alters your 'reality' somehow, is that drug abuse? No none of these things are considered 'drug abuse', but the reality is that they all are. Alcohol, nicotine, and prescription drugs are all just what this article is aboutdrugs. And if you practice any of them everyday or use them to alter your reality at all, you abuse drugs, its as simple as that. Many people don't want to admit to this, but it is the truth. When I used to smoke, I would say that I'm no different from someone who uses cocaine on a regular basis. The fact was that I abused drugs. I obviously abused nicotine because I smoked every hour of so. I abused alcohol because I drank beer everyday. I was as much of a drug abuser as the guy who uses heroine everyday. That's the cold hard truth that most people don't want to face up to. Then when I quit both practices, and my head finally cleared up, I realized that I was engaging in both practices to escape reality in some small way. I used to say things like, "a cigarette relaxes me." Through quitting, I realized that this was a lie. And the exact same thing was true with alcohol. The bottom line is that I was abusing both of them and knew a lot of other people who were as well. Bit since my behavior was looked upon as 'normal' by society, it was okay. My point to this entire article is that drug abuse is much more prevalent than we want to believe, and just because we're told that some things are normal, that doesn't mean that those things are the right thing for us to do. Remember what Bo Bennett said and let it ring in your heart, "Every day, people settle for less than they deserve. They are only partially living or at best living a partial life. Every human being has the potential for greatness."

Marriage vows aptly have the clause of undying love and togetherness in sickness and "in health." Though most of us do not take it very seriously, often the very edifice of a marriage is tested on this particular clause - when one partner falls prey to a serious illness or is the victim of an unfortunate accident and is bedridden for weeks, or more. Lori, a friend of mine, was just married for two months when her husband Steve met with a fatal car accident on his way back from office. He suffered a spinal injury and was advised bed-rest for three months. The couple who had just started enjoying marital bliss was initially shattered. But Lori soon took control and saw to it that Steve did not wallow in self-pity. She tenderly nursed him back to health and made his forced bed-rest as comfortable and enjoyable as possible. As a result, their marriage started on a very stable foundation and they are a very well-adjusted couple today. My cousin Debbie's story is different. She was diagnosed with breast cancer. Her husband of ten years, David, who was very loving earlier, suddenly changed overnight. He became morose and withdrawn. As Debbie's condition started to deteriorate under chemotherapy, David surprised everybody by asking for a divorce. He said that he could not survive without sex and wanted to opt out. Needless to say, Debbie was absolutely shattered beyond words at his callous attitude and gave up the will to live. Life, as we know, is not a bed of roses. Our body is a biological machine and may have a breakdown any time. In today's age, when most families are nuclear, it falls upon the spouse to take care of the partner when he or she is sick. Prolonged illness or confinement to bed puts forward a lot of physical and mental challenges that one has to cope with. Here are few tips to help face the situation: Have a positive attitude: However upset you are, do not show your feelings to your sick partner - it will only make him or her feel worse. If necessary, have a good cry in another room or on a close friend's shoulder. Show your partner your positive side and tell him or her that he or she will get better soon and things will improve. It has been medically proved that patients can hasten their recovery process with a strong will. Talk of your future together and don't let the other person brood. Encourage friends to drop in: Human beings are social animals and need the company of others. Encourage your spouse's friends or colleagues to drop in for a chat and leave them alone. Your partner will feel better after such interactions. He or she won't feel left out. If necessary, tell them in advance not to talk about the illness but about other topics of common interest. Enlist help: When my uncle was diagnosed with cancer, my aunt became totally housebound as he needed 24-hour care. She slowly took up offers of relatives and friends to sit with uncle for a while so that she could attend to other jobs including bank work, shopping for groceries, cooking, washing, tidying up the house. She started keeping a "timetable" near the phone and slotting time periods to people, so that she had some leisure for herself. Since uncle was drowsy most of the time, the helper could read or watch TV while keeping an eye on him. Aunt always thoughtfully kept a flask of coffee and some biscuits for the reliever. Looking after a patient day in and day out can get very stressful; so don't try to take the entire burden on yourself. Accept the situation: It is really no use wasting time on thinking "what if" or "why has this happened to me?" You cannot undo the situation. Read self-help books, if necessary, or do meditation to calm yourself. If required, go to a professional counsellor to help deal with the situation. Many people take the help of a priest or a trusted senior relative or friend, the family doctor or a support group. Don't let feelings of frustration or hopelessness overcome you. Look beyond the period to when things will be back in normal shape. Financial problems: Medical emergencies are often a drain on our financial resources. It is always advisable to go in for a medical insurance scheme early in life. But even insurance does not cover all expenses. Keep some money aside for such emergencies. If you must take a loan, consult someone knowledgeable who can guide you. Don't take impulsive decisions which may negatively affect your family budget for years to come. If the patient needs to take a particular medicine for a long time, get it from a wholesaler which will save you a lot of money in the long run. Make the patient comfortable: Make the room bright, airy and cheerful. Change the bed linen frequently, and use fresh, brightly-coloured ones. Keep fresh flowers in a vase. Don't allow the room become dark and damp. Let in sunlight, draw back the curtains every morning. If possible, position the bed near the window if there is a good view.Keep the room neat and clean, and get rid of all clutter. Keep medicines in a closed cabinet as it is often depressing for the patient to see rows of medicine bottles displayed next to the bed. Access to TV, newspapers and magazines will make the patient feel he or she is in touch with the outside world and help recovery fast. If he or she is fond of reading, get books from the local library or from friends. Keep a music system handy so that, favourite numbers can be played. If he or she is a movie buff, this is the time to watch some CDs. Keep water, fruits and some biscuits at hand to save the patient having to callout to you each time something is needed. Make sure that the patient changes fresh clothes everyday and "gets ready" every morning and does not lounge around in night-clothes or with an unshaven face. Resolve emotional problems: It is quite natural that either or both of you will go through your own individual grieving process as your dreams and ambitions start changing. Though you may face a temporary downswing in your relationship with each other, take control of your emotions. Now is the test of the strength of your love for each other. The very foundation of your marriage is being tested. Don't shy away from talking to each other - communication is very essential in such situations. Don't resort to tears, fights, accusations or denials. Focus objectively on the situation and together workout a strategy to cope. If necessary, take the help of a professional counsellor to minimise the conflict and pain in the relationship. Reorganise your life: If you are also a working person, don't hesitate to go back to work once your partner is better. After all, there is a limit to the leave you can take. Make arrangements with someone (mother, mother-in-law, sister-in-law or paid help) to look after the patient while you are away at work. Talk it over with your partner before you take a decision. Make sure that you spend quality time with him or her after your working hours so that, he or she does not feel neglected. My friend Anna's husband, Jeff, would go to the club directly from office every day while Anna lay in bed at home recuperating from a fatal attack of jaundice. His excuse? He felt claustrophobic in a sickroom. Poor Anna felt totally neglected and unloved, and her road to recovery was an uphill task. Sexual needs: Sex is the basis of a good marriage. Don't feel shy to discuss sexual issues with your partner. If you can't indulge in the actual act, hold hands, cuddle and kiss, to keep the sexual fires burning and your feelings for each other very much alive. A word of caution - this is the time you may be tempted to have a fling or an affair because you are vulnerable. Guard against this, as it will cause untold emotional damage. Involve the family: Involve the entire family early on in care-giving. Encourage the kids to spend time with their sick parent. Their chatter and anecdotes will liven up the patient's day. If you have relatives in the same town, enlist their help too. Call your in-laws over, if required. Don't take all the burden on your shoulders - you are to keep the family spirits up and help the patient to cope. Conclusion: Health and sickness are two sides of the marriage coin. Illness can strike anyone at anytime without any warning. If handled with maturity and sensitivity, a partner's sickness can strengthen a relationship. If not handled with care, it can rock the very edifice of a marriage. So, face the challenge offered by such a crisis and live happily ever after.

I'm a person who smoked cigarettes for more than 15 years and learned a few things through the process of quitting. I'm going to pass on what I learned from quitting with the hopes that these things might help you quit as well. The biggest thing to understand is exactly what the title of this article saysDon't believe the hype. There is a TON of hype surrounding the subject of nicotine and being addicted to nicotine. From someone who's been through it, let me clue you in. Almost every bit of what you hear is hype. Hype designed to sell you something to help you 'kick' the habit. That something designed to help you might be in the form of a patch, gum, lozenge, or pill. The point is that there are people and companies who want you do believe that quitting nicotine is going to be the most difficult thing that you've ever done. That way you're much more apt to spend your money on their product for help. It's really a vicious cycle that you need to come to terms with. So now that we know not to buy into the hype, what do we do? The most important thing that I did was change my thinking about smoking and quitting smoking. When people would say how difficult quitting smoking was going to be, I would simply not engage in such conversations. I stopped even thinking about the supposed negative aspects of quitting the use of nicotine. I told myself, as often as I could, how simple quitting was going to be. I would even go so far as to actually talk to the cigarette that I was smoking. I did this when I was alone of course. I would hold up the smoking cigarette and say something like, "this is going to be no problem at all". You see, I heard it said somewhere that you become what you think about, all day long. That is, if you think quitting nicotine is going to be hard, it is! If you think it's going to be easy, it is! It may sound crazy, but that's what I did. It took about six months and then one day I went into my pack for a cigarette. There was only 1 left. I removed that cigarette, looked at it, and said, "This is it, I'm done." I smoked that cigarette, and it was the last one that I've ever smoked. We're there times I wanted one? Sure, but I didn't smoke any more, so I didn't. It was as simple as that. No stress, anxiety, or difficulty about it. I had changed the way I though about smoking, so changing the act was more or less a natural progression. Remember; You become what you think about.

Now I'm not a health nut, or member of Greenpeace, but I do have a soft spot in my heart for this rock we all live on. Especially when it comes to the rivers, streams, and lakes that fish swim in. Why? First of all, because I love to catch those fish. Not only that, but I love to catch healthy fish. I also enjoy the beauty of Nature almost as much as I do the act of fishing itself. I agree with Ralph Waldo Emerson who said, "Nature is a mutable cloud which is always and never the same." That quote, I think, is a big reason that I spend so much time in nature, attempting to catch fish. What I don't like when I'm out there attempting to catch fish is to see empty Styrofoam containers, that at one time carried worms, sitting along the shore. This is completely unnecessary, and there's a simple solution to this problem. That solution is called a bait bag. I'm a huge worm fisherman, and spend 90% of my fishing time fishing with live worms. Yet I never leave a Styrofoam container along the bank of the water because I use a bait bag to carry my worms. I simply take the worms out of their Styrofoam container at my vehicle, place the worms into the bait bag, and I'm ready for a day of fishing. Using a bait bag enables the angler to leave the Styrofoam container in their vehicle to be discarded later, rather than along the water. Where do you get your hands on one of these bait bags? You can go somewhere like JRWfishing or you can make your own. An old sock works well. Just cut the toe end off and use a safety pin to attach it to your fishing vest. Using a bait bag also keeps your worms right on your body for easy access. No more digging through the container, looking for a fresh worm. The bottom line is that using a bait bag eliminates the need to carry those Styrofoam containers with you while fishing, and that means there will be many less Styrofoam containers left along the banks of our rivers, streams, and lakes. Not only that, but by using a bait bag to carry your worms, you'll spend more time fishing and less time fumbling around for bait. Your bait will be right there at your fingertips.

The public impression is that a neatly dressed one, a good looking, sweetly speaking doctor is a good doctor. But in reality the knowledge, skill, genuine interest in healing may not match the outward expression. An outwardly smart looking doctor with best skill, knowledge and good interest in patients outshines. When you choose a doctor, go by his qualification, experience, attitude and treatment records. Assess his genuine interest. Don't have to hurry for treatment if not an emergency. Ask him about your problem, treatment options, expense involved and whether there are any methods to reduce your expense. A reasonable doctor would never deprive you from the adequate information. Whenever a surgery is involved ask for previous surgery out comes, patient references and counter check them.. Whenever a intervention is needed find out how urgent it is and on what basis. Enquire among the medical professional who is best in that field. Who is the next choice. And also enquire among your friends and relatives.

Cut pratice or commission practice in medical profession has been there since years. This is no doubt due to craving for earning more money. What is changing recently is the percentage is on the rise, the number of persons giving / taking cut or commission has increased also becoming more and more unethical. I shall touch upon what do I mean by unethical or ethical cut practice in my future postings. Partly it is due to changing technology, newer medical gadgets along with changing life style. The commission is given for minor tests like urine test, consultation to newer high cost investigations and interventional procedures. Many times unnecessary investigations and procedures are done purely for monetary gains both to the performing person and referring doctor. The patients need to know about this and be diligent. It is not possible to guess who is or who is not in to it. It is so rampant that the commission is in fact paid in advance to the referring persons in lump some. The superspecialists and consultants also take commission. The percentage of people who are not into it may be less than 5-10%. The person however skilled or knowledged he may be will be avoided by the referring doctors if he does not "entertain" them. Some doctors maintain a clean note book indicating the name of the patient, amount due, from which doctor / lab etc. Now patients in private practice may not be able to avoid this , at the most can hope that only indicated procedures or investigations are done by a relatively competent person

Automobile Accidents happen every day. Did you know that a five mile per hour accident can leave you with permanent injuries. I know first hand. Several years ago I was rear ended. The women was probably going five to ten miles per hour. I still have occasional pain to my neck and upper back. I am a chiropractor in Tampa, Florida. I have treated people who have been injured in auto accidents for 12 years now. Medical doctors usually treat similar injuries with medication. Medication covers up the symptoms but do not address the cause of the problem. Chiropractors are supportive of the personal injury claims process too. It is the job of a chiropractor to help their patients recover, both physically and financially. That does not mean that they will make up false information: instead what it means is that they will write good thorough reports of the severity of your whiplash and soft tissue injuries so you are supported in pursuing your personal injury insurance claim. These days, reports from doctors of chiropractic stand up pretty well against the opinions of the medical doctors. In prior years, orthopedic surgeons were called by the defense to testify against chiropractors who were treating the claimant. It was difficult for the plaintiff to sell a jury on the concept that a chiropractor's belief and testimony could outweigh that of a respected medical professional. However, the situation has eased in the last decade. Chiropractors have treated much of the population. As a consequence, chiropractic opinion, if presented by a doctor with a sound foundation, can stand up well against the best of medical testimony. A chiropractor is a lot more likely to support your personal injury insurance claim than an orthopedic surgeon. It is, of course, difficult and often useless to generalize about categories of professionals. However, experience shows that, on the whole, medical specialists at the higher end (such as orthopedic surgeons) are less likely to display an interest in the quality of your insurance claim settlement award, especially if it is "only" whiplash or soft tissue injuries, as opposed to broken bones, which form the staple of the surgeon's practice. An automobile accident is one of the single most traumatic events a person can experience. The possible damage to the spine and surrounding musculature can have a detrimental effect on a person's health and well being for the rest of their lives. Doctors of Chiropractic are experts in determining the effects of traumatic injuries have on the spine. Early treatment is the key to a successful recovery when you are involved in an accident. Pain and dysfunction due to an accident sometimes appear weeks or months later. Having your injuries checked and documented early, may help avoid needless pain and suffering for a lifetime.

Having a luxurious head of hair is associated with attractiveness, as evidenced by countless shampoo advertisements with women swinging their thick, shiny head of hair around while groaning ecstatically! That's not to mention scores of advertisements for prescription medications, over-the-counter creams and hair transplant surgeries. Many would be willing to stand on their heads in a bowl full of green Jell-O for 15 minutes a day if they were told it would regrow their hair! Most of us lose around 100 hairs a day - this is perfectly normal, as evidenced by your hairbrush! However, at least 50 percent of all adults will experience hair loss or thinning hair by age 60, and this affects approximately 40 million men and 20 million women. There are many types of hair loss: Androgenetic alopecia, or pattern baldness. This is the most common type of hair loss. Male pattern baldness usually occurs in the front, crown and sides of the hairline. It's not uncommon for male hair loss to begin in the 20's. An androgen receptor gene on the X chromosome explains why a man's baldness resembles that of his maternal grandfather more than his father. However, baldness can be inherited from the mother's or father's side of the family with equal frequency. Female thinning is most likely to occur on the crown and in the front. In both men and women, this type of hair loss is heredity and permanent. The hormone dihydrotestosterone, or DHT, is also related to male pattern baldness. DHT binds with receptor sites on hair follicle cells to cause balding and decreases the length of the hair growing cycle so that each new regeneration of hair becomes smaller and thinner. That's why you see so many advertisements for hair loss products extolling their virtues as DHT blockers, such as Propecia. DHT blockers also include natural supplements for thinning hair such as saw palmetto, nettles, pumpkin seed oil, green tea, emu oil, and soy isoflavones. Telogen effluvium occurs in response to stress. This can be triggered by childbirth, major surgery, serious psychological stress, or serious illness such as high fever or severe flu. However, hair loss may not occur until three to six months following the stressful incident, so it's difficult to connect the stress with the loss. Hair usually regrows within six to nine months. Alopecia areata is temporary hair loss characterized by round patches of hair falling out of the scalp. This hereditary disease of the immune system can affect children or adults and is caused by white blood cells attacking the hair follicle. Hair loss can also be affected by these other factors: · Side effects of medications or treatments, including medications to treat arthritis, depression, heart problems, high blood pressure and gout - plus chemotherapy and radiation therapy. · Symptoms of illness, such as diabetes, lupus or thyroid disorders. · Overuse of hair treatments and products such as hair dye, permanents, straighteners, hot rollers, curling irons and blow dryers. This is called traumatic alopecia. · Poor nutrition. This is especially true if you don't get enough protein or iron in your diet. Given all this, is vitamin E good for hair? Despite what all those exciting commercials say, current research shows that there is no absolute direct correlation between taking vitamin supplements and permanent hair regrowth. There's a popular misconception that Vitamin E regrows hair. You can take all the Vitamin E supplements you want to, and even rub it on your head, but it won't magically transform you into a Muppet in dire need of a haircut! However, non-hereditary hair loss is an indicator of poor health. As a result, you should ensure that you're eating a healthy diet and taking the right vitamins and minerals that help to prevent hair loss. Unexplained hair loss should be evaluated as a symptom of other health problems - if you experience this, check with your physician. Although no particular vitamin or product will give you a head of hair like Cher's in the 70's, you should take minerals and vitamins that help prevent hair loss to complement your nutritious diet. Good nutrition is important to overall health and healthy hair growth. The following vitamins and minerals have been shown to help to prevent hair loss: Vitamin A: This antioxidant produces healthy scalp sebum. Daily dose is 5,000 IU. Caution: Ingesting more than 25,000 IU of vitamin A daily is toxic - it can cause hair loss and other serious health problems. Food sources include fish liver oil, spinach, broccoli, cabbage, carrots, apricots and peaches. Vitamin B 3, or Niacin: Promotes scalp circulation. Daily dose is 15 mg. Food sources include brewer's yeast, wheat germ and fish. Vitamin B 5, or Pantothenic acid: Helps prevent graying and hair loss. Daily dose is 4 to 7 mg. Food sources include whole grain cereals, brewer's yeast and egg yolks. Vitamin B 6: Helps prevents hair loss and assists in the production of melanin, which gives hair its color. Daily dose is 1.6 mg. Food sources include brewer's yeast, whole grain cereals, vegetables and egg yolks. Vitamin B 12: Helps prevents hair loss. Daily dose is 2 mg. Food sources include fish and eggs. Vitamin C: This antioxidant maintains healthy skin and hair. Daily dose is 60 mg. Food sources include citrus fruits, strawberries, kiwi, cantaloupe, pineapple, tomatoes, green peppers, potatoes and dark green veggies. Vitamin E: Does vitamin E promote hair growth? Well, this antioxidant does encourage scalp circulation. Daily dose is up to 400 IU. Food sources include cold-pressed vegetable oils, wheat germ oil, soybeans, raw seeds and nuts, dried beans, and leafy green veggies. Biotin: Helps produce keratin, which may prevent graying and hair loss. Daily dose is 150 to 300 mcg. Food sources include brewer's yeast, whole grains, egg yolks and rice. Inositol: Keeps hair follicles healthy at the cellular level. Daily dose is up to 600 mg. Food sources include whole grains, brewer's yeast and citrus fruits. Calcium: An essential mineral that boosts hair growth. Daily dose is up to 1,500 mg. Food sources include tofu, fish, nuts, brewer's yeast, beans, lentils and sesame seeds. Chromium: Helps prevent hyperglycemia and hypoglycemia, which can cause hair loss. Daily dose: Up to 120 mg. Food sources include brewer's yeast and whole wheat bread. Copper: Helps prevent hair loss and defects in color or structure. Daily dose is up to 3 mg; but more than that can lead to dry hair, hair loss and severe health problems. Food sources include shellfish, green vegetables, whole grains, eggs and beans. Iodine: Prevents dry hair and hair loss. Daily dose is 150 mcg. Food sources include fish, seaweed, kelp, iodized salt and garlic. Iron: Prevents hair loss. Daily dose is 15 mg. Food sources include eggs, fish, whole grains, green vegetables and dried fruits. Magnesium: This is one of the vitamins to regrow hair; it works in tandem with calcium to promote healthy hair growth. Daily dose is 280 mg. Food sources include green vegetables, wheat germ, whole grains, nuts, soy beans, chickpeas and fish. Potassium: This is another one of the vitamins that make hair regrow; potassium promotes healthy hair growth. Daily dose is 3,500 mg. Food sources include avocados, bananas, lima beans, brown rice, dates, figs, dried fruit, garlic, nuts, potatoes, raisins, yams and yogurt. Selenium: Keeps scalp supple and elastic. Daily dose is 55 mcg, but more than that can cause hair loss. Food sources include brewer's yeast, grains, tuna and broccoli. Silica: This natural supplement for thinning hair strengthens hair and prevents hair loss. Daily dose is 55 mcg, but excessive amounts can lead to hair loss. Food sources include seafood, rice, soybeans and green vegetables. Sulfur: Sulfur is a main component in hair structure. Daily dose is 1 to 3 g. Food sources include onions, garlic, eggs, asparagus, fish and dairy products. Zinc: Zinc works in tandem with vitamin A; a deficiency in either can cause dry hair. Daily dose is 12 mg. Food sources include spinach, sunflower seeds, mushrooms, whole grains and brewer's yeast. In addition to vitamins and minerals that boost hair growth, you should also include omega-3 fatty acids in your diet to prevent hair loss. Good sources include wild Alaskan salmon, sardines, herring, mackerel, flax seeds and walnuts. Instead of trying to take each one of these vitamins and minerals separately each day, consider a complete multivitamin. A good one will provide all these nutrients in the sufficient, yet safe dosages. In addition, here are some helpful hair care tips: · Use all-natural biotin-based shampoo and conditioner to help your hair appear thicker. · Be easy with your hair; brush it gently, starting from the bottom and working your way up. Don't ever harshly tug downward on tangles. · Don't blow dry your hair, use curling irons or hot rollers. Try some firm hair gel and a round styling brush instead; style your hair, then let it air dry. · Don't frequently put your hair in ponytail holders or barrettes, and never use rubber bands on your hair! · Shorter hairstyles make hair look thicker. · Avoid the Donald Trump comb over style at all costs! To improve your hair's health and the overall physical condition of your body, take the next step and improve dietary nutrition, take the right vitamin and mineral supplements, and minimize the stress in your life.

Almost everyone has experienced waking up with a sore neck. Or something happens and the neck just hurts and you can barely turn your head. Most chiropractors charge around $75 for a ten-minute visit to force the neck back into position, almost always causing soft tissue damage. Some chiropractors even ice their clients after an adjustment! Another case of the cure being worse than the condition. Now, with Self Adjusting Technique, you can take maters into your hands. Not only that, but it can be done without force, cracking, or pain. The most common misalignment in the neck is a rotation. That is, the vertebra rotates to one side or the other. The first thing you would do is to feel around and find where the neck is tender. It will probably be more tender on one side of the vertebra than the other. The part of the vertebra that protrudes at the back of the neck is called the spinous process. Many muscles attach to it, and when you press into those muscles, you find the tenderness where they are bunched up from the vertebral rotation. Finding what is out and which way is very important, so you know which way to adjust. Feeling for the sore or tender areas is one way to do this. Feel around; get to know what is really going on in your neck. Adjusting takes a little pressure into the muscles and a rotation of the neck. Pressing into the muscles help them to release, and the natural movement of turning the head brings things back where they belong. For example, say the third cervical which is about two and a half to three inched below the base of the scull has rotated to the right. To adjust, take your left hand behind the back of your neck and press on the right side of the vertebra. The middle finger works well, but it doesn't matter, just so you can pull into the muscles just to the right of the vertebra and pull it to the left. Gently press into the muscle to release and encourage the spinous process to the left. Drop your chin a little and slowly turn your head to the right allowing your finger to follow along on the muscle as you turn your head. It only takes about four ounces of pressure, sometimes even less. That is the basic Self Adjusting Technique for adjusting the neck.