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  • Summer Recreation Sponsored by Clio Community Education Call: 591-4804 Registration begins Right Now! For Gymnastics, Cheerleading, Volleyball, Tennis, T-Ball, Baseball & Softball, Basketball Camp, and more.

  • Clio Summer Pool Activities For more info: 591-1360

  • Community Education Office: 591-4804  Get your punch card NOW! For Open Swim, Lap Swim, Water Aerobics, Water Walking  -  Senior Rates available.

Commit To Fit Pledge

Joining the Commit to Fit MOVEment! will provide you with an interactive way to track your physical activity, nutrition, and overall wellness progress.

If you live or work in Genesee County or the City of Flint, Register Today at no cost, and take your first step to a healthier, happier life!


Health Tips From Dr. Hamilton

Hamilton Spinal Care Center

Promoting Health, Healing & Happiness

Dr. Hila Raoofi-Hamilton, D.C.

5092 W. Vienna Rd. Suite H.  (Creek’s Edge Plaza)

Clio, MI, 48420

(810) 368-4102


Protect Your Back

Chapter 2:  Avoiding Risks


To protect your back while sitting:

Maintain the natural curves of your back

Keep your weight evenly balanced

Turn your entire body, do not twist

Avoid sitting in one position for too long

Get up and stretch muscles frequently

Keep both hands on the steering wheel when driving


To protect your back while standing/walking:

Relax your knees, do not lock them

When standing for long periods of time, shift your weight by placing one foot slightly higher than the other

Maintain the natural curves of your back

Keep shoulders directly over your hips

Turn your entire body, do not twist

Wear flat or low heeled shoes that fit properly



To protect your back while sleeping:

Choose a mattress that supports all parts of the body

Relax your arms at yours sides

When you sleep on your side:  keep your knees slightly bent, use a full length pillow to support your arms and legs

When you sleep on your back:  Place a small pillow or rolled towel under your neck, knees, and if necessary under your lower back.

Avoid sleeping on your stomach; sleeping in this position can twist the neck, strain the shoulders and exaggerate the natural curves in your back

Avoid water beds in general and obtain a good quality mattress set.

For water beds, use a mattress pad for sleeping comfort and follow the manufacturer’s recommendations for:  proper temperature and water capacity.

Avoid sleeping or lounging on soft, sagging recliners or sofas which provide minimal support



To protect your back while exercising:

Include a warm up and cool down for at least five (5) minutes with each of your exercise sessions

After muscles are warmed up, stretch them slowly, gently and smoothly for at least five (5) minutes

Avoid sudden or bouncing motions at all times

Stop if you feel any pain

Breathe smoothly throughout the exercise

Remember to exercise at your own pace


Stay tuned for chapter 3 of “Protect Your Back” in the next blog.

Suffering from Back pain?  We are here to help! Call today for your risk free consultation with a qualified Chiropractic physician. Chiropractic care in conjunction with the above tips can help to protect your back.

Been in an auto accident? The damage to your spine may not be obvious. Insurance will help cover treatment NOW, not later.  Join the thousands of others that have been helped with head pain, back pain and neck pain.


Call Hamilton Spinal Care for your RISK FREE CONSULTATION TODAY!

Book your initial patient visit at our office and you will receive a
FREE massage therapy session.
(810) 368-4102


Email:   This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Our Location:

5092 W. Vienna Rd. Suite H.  (Creek’s Edge Plaza)

Clio, MI, 48420

(810) 368-4102

Losing Weight

Children’s Fitness Exercises to Do At Home

Location: http://www.livestrong.com/article/105795-childrens-fitness-exercises-home/

Description: A list of exercises that children can do at home to promote health and fitness.


Healthy Eating

Great Websites for Healthy Eating

What are the most healthy supermarket brands? - You will be surprised! http://eatthis.menshealth.com/content/125-healthiest-supermarket-foods?article=13&page=1




Take Charge of Your Health: A Guide for Teenagers

Location: http://win.niddk.nih.gov/publications/take_charge.htm#healthyeating

Description: A short guide that encourages teenagers to make healthy choices with regard to nutrition and physical activity.

Eating Tips for Teenagers

Location: http://www.betterhealth.vic.gov.au/bhcv2/bhcpdf.nsf/ByPDF/Eating_tips_for_teenagers/$File/Eating_tips_for_teenagers.pdf

Description: Tips for healthy eating.

Take Care of Your Health: Health Tips for Teens

Location: http://www.ahwg.net/assets/library/8_takecareofyourselfhealtht.pdf

Description: Health tips for teens that can be used across the life course promoting healthy behaviors and decision making.

Take Charge of Your Health: A Guide for Teenagers

Location: http://win.niddk.nih.gov/publications/take_charge.htm#healthyeating

Description: A short guide that encourages teenagers to make healthy choices with regard to nutrition and physical activity.

Teen Survival Guide

Location: http://www.womenshealth.gov/pub/TeenSurvivalGuide.pdf

Description: Health tips for girls on-the-go. This guide contains information about reproductive health, health behaviors, mental health, and planning for the future.

Tips for Teens with Diabetes: Making Healthy Food Choices

Location: http://ndep.nih.gov/media/youth_tips_eat.pdf

Description: Tips about food and how to make healthy food choices.


Tips for Families

Location: http://www.fns.usda.gov/tn/Resources/mpk_tips.pdf

Description: Tips for families about nutrition and physical activity

NUTRITION & Physical Activity Websites

The Food Trust: http://thefoodtrust.org/

Healthy Eating & Physical Activity Across Your Lifespan: http://win.niddk.nih.gov/publications/PDFs/helpingyourchild.pdf

The Roadmap to Improving Food and Physical Activity Environments: http://www.healthyeatingactivecommunities.org/downloads/HEAC_Roadmap.pdf





Free Health Care


About GHP

Launched in 2001, the Genesee Health Plan provides basic health services to about 25,000 adults in Genesee County who don’t have health insurance. Services provided include cancer screenings, doctor visits, X-rays and basic prescriptions.

The Genesee Health Plan takes a hands-on approach to helping patients. GHP uses a team of disease managers and health navigators who work individually with members who have chronic health conditions like asthma, diabetes, chronic pain and heart disease.

Mental Health

Click Here for the larger PDF version

C-SaM Counseling Center, LLC

Administrative Services Director: Kaytee Colley

E-Mail address: This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Office: 810-686-7313

Fax: 810-686-7315

Address: 740 Center St., Clio 48420

Visit us on Facebook!



Also See: Genesee County Mental Health Services

Health Links

Fitness, Nutrition, and Lifestyle Calculators for Positive Mental Health

View Calculators

Hospitals & Health Care Organizations

AMD Urgent Care - 11307 Linden Rd  Clio, Michigan 48420 - 810.564.7995 - http://amdclio.com/

Covenant Healthcare - http://www.covenanthealthcare.com/

Hamilton Community Health Network - http://hamiltonchn.org/

Hurley Urgent Care -  303 S Mill St. Ste 1 Clio, MI 48420 (810) 687-2850

Clio Health Center :

4154 W. Vienna Road

Clio, MI 48420

Contact Numbers:

Phone: (810) 406-4246

Fax: (810) 234-7013

Hours: Monday-Friday 8:30am-5:30pm

HealthPlus of Michigan - http://www.healthplus.org/home.html

Hurley Medical Center -  http://www.hurleymc.com/

Genesys Regional Medical Center - http://www.genesys.org/GRMCWeb.nsf/0/F69FD9852F9D03E5852571A400507A3A

McLaren Regional Medical Center - http://www.mclarenregional.org/

Physical Activity Links

After School Physical Activity Website: http://www.afterschoolpa.com/base.html

Commit to Fit! - Fit-Kit Communications Toolkit - www.commit-2-fit.org

101 Physical Activities for Parents and Children: http://www.parentingwithfamilyplay.com/index.html#HOME

Other Health Links

Crim Fitness Foundation - http://www.crim.org/index.asp

Safe and Active Genesee for Everyone - http://www.crim.org/activeliving/Sage/

Genesee County Health Department - http://gchd.us/

Sprout (Steering Prevention-Reducing Obesity-Utilizing Teamwork) - www.sproutgc.org

Genesee County Community Mental Health -   http://www.gencmh.org/

MSU Extentsion - http://msue.anr.msu.edu/

McLaren Health Plan - http://www.ehealthinsurance.com/ehi/Alliance?allid=Mic17854&sid=ecAtcIiGc|362129495

Mott Children's Health Center http://www.mottchc.org/

Prevention Research Center of Michigan: http://www.isr.umich.edu/src/seh/mprc/