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Free, plain-language videos from Dr. West — how to move well, use your at-home tools correctly, and feed your family real food.
New to the channel? Start here
If you have never been adjusted — or you are nervous about it — this is the one to watch first.
First-Time Chiropractic Adjustment
What actually happens at a first adjustment, shown on a real first-time patient: what the doctor is checking before touching anything, what those popping sounds really are (hint: not bones cracking), and why none of it should hurt. If fear of the unknown has kept you from getting checked, fifteen minutes here will settle most of it.
The exercise progressions
Three levels, in order. Master one before you move to the next — the progression matters more than the intensity.
Beginner Exercises
Where everyone starts — including people who consider themselves fit. Gentle, no-equipment movements that wake up the small postural muscles along your spine, the ones that quietly stopped working after years of sitting. Do these daily; they take minutes.
Intermediate Exercises
Once the beginner set feels easy — not just doable, easy — this level adds hold time, balance, and control. Dr. West shows the form checkpoints for each movement so you know you have earned the next step, not just survived it.
Advanced Exercises
The full progression for a spine that moves and stabilizes the way it was built to. These are the movements Dr. West gave her long-term practice members — challenging, but only after levels one and two have done their job. Do not start here.
Your at-home tools, used correctly
If a chiropractor has sent you home with one of these, this is how it is meant to be used. Follow the specifics your own provider gave you — and if anything causes pain, numbness, or dizziness, stop and ask.
The Cervical Curve Block
Years of screens pull the neck straight; this simple block helps invite the curve back. Dr. West shows exactly where it sits (it is not a pillow), how long to stay on it, and the mistakes that turn a helpful tool into a sore neck.
Cervical Traction
Gentle decompression for a neck that carries too much, too long. This walkthrough covers the setup, how much is enough (less than you think), and how to come out of it — the part most people rush.
The Fulcrum
The mid-back is where stiffness hides — and where a fulcrum, placed well, does its best work. Dr. West demonstrates placement level by level, how to breathe over it, and how long to spend before moving it.
The Pelvic Blocks
Everything above the pelvis sits on the pelvis — which is why these wedges matter. Learn how they are positioned, why the two sides are usually set differently, and what your body should (and should not) feel while you rest on them.
The Wobble Disc
Spinal discs have no direct blood supply — they feed on movement. A few minutes of seated wobble work keeps them moving and wakes the deep core up at the same time. Dr. West shows the motions, the posture, and the pace.
The Levator Scapulae Stretch
That tight rope of muscle running from your neck to your shoulder blade — the one that aches by 3 p.m. at a desk — has a name, and it has a stretch. Done right it brings real relief; done wrong it just annoys the neck. Here is the right way.
From the kitchen
Where the channel began: real food, plainly explained.
7 Breakfast Foods To Avoid
Dr. West’s very first video: the seven breakfast foods quietly working against your family — several of them marketed as healthy — and five simple replacements that give your kids real energy for the morning instead of a sugar cliff at ten o’clock.
Ask Dr. West
Have a question you would like answered on the channel? Send it in — the best ones become episodes. (Please note: I cannot answer personal medical questions or give advice about your specific situation.)