Concord Insider May 1 2025 by Smckenna

WILLIAM & SONS COFFEE CO.

WEEKLY CROSSWORD MAY 1, 2025

ACROSS

1. Ethiopian coffee ceremony staple.

4. Invented in Manchester and now globally known.

6. The soft lighting every good café aims for.

7. A flat-bottomed pour-over method.

8. A cozy seat for conversation.

10. Brazil’s tiny, sweet coffee offering.

12. Rewards for returning customers.

13. Where espresso meets customers.

16. What bring folks together after hours.

17. Symbol atop the State House dome.

20. Famous Concord park with city views.

21. What students do while sipping.

SOLVE THE CROSSWORD BY MAY 3 FOR A FREE DRINK OF CHOICE AT OUR CONCORD OR MANCHESTER LOCATIONS

DOWN

2. Espresso poured over gelato.

3. Where coffee meets literary discussion.

5. The first feeling you should get walking in.

9. A café’s natural décor.

11. Best enjoyed over a hot cup.

14. What regulars often ask for.

15. Found in the Discovery Center.

18. Concord store purchased for $1.7 million by a Hooksett optometrist (concordmonitor.com).

19. Artsy mini-mags often found in indie cafés.

23. location of the first Northeast Coffee Festival (concordmonitor.com).

24. Famous Manchester restaurant that popularized chicken tenders.

26. Elegant pour-over brewer shaped like an hourglass.

22. Concord couple who collected letters for a relative participating in an honor flight as a WWII veteran (concordmonitor.com).

25. Name of Epsom lawmaker featured in a Concord Monitor story about a proposal to allow slot machines in restaurants and bars (concordmonitor.com).

27. French-style coffee with hot milk.

28. The falls that powered the city's mills.

29. Small pot used to brew Turkish coffee.

ORDER ONLINE AND DELIVERY: WSONSCOFFEE.COM

Kentucky Derby Party at Pats Peak

WhiteBirchCenter inHennikerwill hosttheir6thAnnualKentuckyDerbyParty atPatsPeakonSaturday, May3at3p.m..

TeamingupwithWhite BirchCenterandproviding liveentertainmentand musicforanafternoonof dancingandfunwillbethe award-winningShanaStack Band.TheShanaStackBand isconsideredoneofthe leadingentertainersinNew England.

LaurafromtheMorning BuzzwillbeattheDerby Partygreetingguestsand enjoyingthecelebration withthecommunity.

Ticketsarenowavailable. EnjoyDerby-inspiredcocktailsandhothorsd’oeuvres, high-endraffleprizes, games,ahatcontestand more!Thefundraisingparty

willconcludewithalive broadcastofthe151stKentuckyDerbyandparting giftsfromGraniteState CandyShoppe.

Benefitsgotoprograms supportingseniors,teens, andmembersofourcommunityinneed.

Forticketsorsponsorships,visit:https://whitebirchcc.ejoinme.org/kdp tickets2025

A city for coffee lovers northeast coffee festival

By RACHEL WACHMAN For the Insider

DowntownConcordwill transformintoacoffee wonderlandduringthefirst weekendofMay.

TheNortheastCoffeeFestival,heldFriday,May2, andSaturday,May3,will featureanoutdoorcommunitymarketwithoverthree dozencoffeeandteavendors,aswellasdozensof workshops,panelsand hands-oneducationalopportunitiesforthose lookingtolearnmoreabout coffeeasacraft.

Thefestivaloriginatedin Laconiain2023andmigratedtoConcordlast yeartoexpanditsreach.

FounderKarenBassett,who ownsWayfarer CoffeeRoastersinLaconia,saidsheplannedthe two-dayeventtoprioritize coffeeandcommunity. WayfarerandConcord’s ownRevelstokeCoffeehost theweekend.

“Wereallywantedto bringcoffeeshops,coffee companiesandspecialty coffeefromalloverthe northeasttoagathering placeeachyeartobeableto connect,tobeinspired,to learn,tobeeducated,to growandjusttofeellikeit's moreofacommunity,”Bassettsaid.

Completewithfood trucks,coffeeandteavendors,mobileespressobars, akids’playzoneandlive musicfromtheNewHampshireMusicCollective,the festivalofferssomethingfor everyone.

“Thisisareallyunique festival,whereitbridgesthe gapbetweencoffeeprofessionalsandcoffeeconsumers,”shesaid.“That's reallyimportanttous,and tobeabletokindofshed lightonthecoffeeworld, thespecialtycoffeeworld, andhelpconsumersbeeducatedabouttheircoffeeand givecoffeeprofessionalsa placetolearnwithout

NORTHEAST COFFEE FESTIVAL / COURTESY

TheNortheast CoffeeFestivalwill takeplacein Concordon Friday, May 2 and Saturday, May 3.

spendingthousandsofdollarsoncoffeeclasses.”

Bassettsaidsheloves holdingthefestivitiesin Concordandfindsthecity tobeaverywelcomingenvironment.

“Fromthecityitselfand alltheplayerstheretogrant fundingtobusinessesthat havereallywelcomedthe festival,itjustreallyfeels likeacollaborationbetween theCityofConcordandthe CoffeeFestival,”she said.“It'sbeenjustanhonor toworkwitheveryone downthereandtojustsee howtheysupportcommunityeventsandreallywant Concordtobeadestination forfestivals,forculture,for arts,formusic,foreducation.”

Coffeeproducers, roastersandimportersfrom aroundtheworldwillbein attendance.Bassetthopes bringingtogethersomany membersofthecoffee economywillhelpfacilitate connectionsandgrowcollectiveknowledge.For coffeeconsumers,she wantsthefestivaltoshed newlightonafamiliar drink.

“Itgoesbeyondthatcup thatyou'redrinking.It'salwaysaboutthestorybehind it,alwaysaboutthepeople whobroughtitalltheway fromfarmtocup,andit's abouthowyouimpactyour communitythroughreal,inpersonrelationships,”Bassettsaid.

Formoreinformation abouttheNortheastCoffee

Festival,visitwww.northeastcoffeefestival.com.The freecommunitymarketwill beopenfrom10a.m.to8 p.m.onFridayandSaturday, withthecoffeeeducation programming,whichrequiresapass,happening throughout. RachelWachmancanbe reachedatrwachman@ cmonitor.com

NORTHEAST COFFEE FESTIVAL Courtesy

The Northeast CoffeeFestival will take placein Concord on Friday, May 2 and Saturday, May 3.

CELEBRATING INCLUSION IN CONCORD best buddies friendship walk

BestBuddieswillhold –its–BestBuddies FriendshipWalkin ConcordonSaturday,May 10.Over1,000peoplewith andwithoutintellectual anddevelopmentaldisabilitiesareexpectedto gathertowalkforinclusion andcelebratetheinternationalnonprofitorganization’smissionofestablishingaglobalvolunteer movementthatcreatesopportunitiesforone-to-one friendships,integratedemployment,leadershipdevelopment,inclusiveliving, andfamilysupportforindividualswithintellectual anddevelopmentaldisabilities.–

Theeventwillbeheldat theNewHampshireState HouseandwillfeaturespecialguestJamesDayKeith, aSpecialOlympicsathlete andactorwhostarred alongsideWoodyHarrelsoninthehitfilm “Champions.”With“Champions2”officiallyannounced,27-yearoldKeithistakingtime aheadofproductiontocelebratefriendship,sharehis journey,andhighlightwhy inclusiveopportunities matter.He’llbeavailable formeetandgreetsandis excitedtoconnectwith communitymembersand fellowadvocates.

“SpeakingataFriendship WalkgivesmetheopportunitytoadvocateforBest Buddiesandalltheterrific thingstheydowhilealso encouragingallthewalkers tobeexcitedandhavefun,” Keithsaid.“I’mhopingto sharethebenefitsofBest Buddies,FriendshipWalks andtheimportanceofinclusionsoeveryoneatthe eventcanspreadtheword aboutallthingsBestBuddies.”

BestBuddies–NewHampshireprogramshaveimpactedhundredsofthousandsof–GraniteStaters–in thepasttenyears,–andthe 2025FriendshipWalksare keyfundandawareness raisersinthateffort.

Amongthoseinattendancewillbemanybuddy pairs,including KatelynMcKiverganand SaraAnselmo,whohave beenmatchedforayear andahalf.

“Ourfriendshipmeansso muchtothebothofus –whetherwe'retextingor Facetimingorgettingsushi, wealwayshavefun,”said McKivergan,whoservesas anambassadorfortheorganization.“Wearetherefor eachothernomatterwhat –friendshipmeanssticking togetherthroughthebad timesandcelebratingthe goodtimeswithsomeone byyourside.”

TheFriendshipWalkwill featureopeningceremonieswithinspiring speeches,funzones,aDJ,

BEST BUDDIES NEW HAMPSHIRE / COURTESY

Merrimack High School Best Buddies Chapter at the Friendship Walk in Concord.

danceparties,lunchandice cream.

Fundsraisedfromthe FriendshipWalkarefundamentalinsupportingstate andschoolprogramsthat provideone-to-onefriendships,integratedemploymentandleadershipdevelopmentinNewHampshire. NewHampshireresidents areencouragedtojoinor donatetotheFriendship Walk,andindoingsowill bemakingNewHampshire morewelcomingtopeople withIDD onefriendship, onejob,andonelifechangingconnectionata time.

Thereisstilltimetoregisterforanddonatetothe FriendshipWalk.Additionalinformationcanbe foundhere: https://www.bestbuddies.org/newhamp-

shire/friendship-walk

Here’smoreinformation:

ConcordFriendship Walk: Saturday,May10at theNewHampshireState House

Check-inat9a.m.; OpeningCeremonies:10 a.m.

Thisyear’sBestBuddies FriendshipWalkinNew Hampshiresponsorsand corporatepartnersinclude: NewHampshireLiquor CommissionandHome BaseTransportation Formoreinformation abouttheBestBuddies FriendshipWalk,please contactSaraAnselmoat saraanselmo@bestbuddies.orgor978-995-7281.

Artist spotlight: Elizabeth MacBride

Withcreativity aboundinginthecommunityaroundus,TheConcordInsider,incollaborationwithConcordArts Market,willbeginhighlightinglocalartistsona regularbasis.Thefirstartist spotlightfocusesonElizabethMacBride,wholives inContoocook.

Q:Tellusaboutyour art:

A:Therearethreethings thatIhavebeenpassionate aboutmywholelife.Being anartist,swimmingand workingwithchildren!! Thisculminatedinawonderfullife.Beinganartist andartteacherformycareerhasbeensuchabonus.

Sinceretiringfrom teaching,I’venowdedicated mytimetobeinganartist andteachingswimming. Stillcreatingtheperfectbalanceinmylife.

Q:Whatdoesartmean

toyou?

A:Beingcreativeisthe mostimpressivepartof beinganartisttome.Trying newthingsandpushing limitsmakessuchcreating somuchmorefun.

Q:Howdidyoufirstget intoyourcraft?

A:Istillhaveartworkthat IcreatedwhenIwasyoung. Asachild,Istruggledwith school,sotheartroombecameafavoriteplaceinelementaryschool.

Q:Wheredoyoufindinspiration?

A:Iusuallyfindthingsto celebratefromwithinmy lifetouseasinspiration.For example,Ilovetobesubmergedinwater.This makesmelovetheideaof beingamermaidorafish. SoIoftenmakeplates shapedlikefish,jarswith mermaidsandfishonthem andvesselswithswirling wavesandwatercovering thesurface.

Q:Whatdoesyourcreativeprocesslooklike?

A;Ihaveseveralongoing sketchbookswhereI’mconstantlyputtingdownideas. AlthoughIthoroughlyexploretheideasbefore startingaproject,thefinal productoftenmorphsand changeswithinthetimeI’m actuallycreatingtheclay partofthepiece.

Q:Whatadvicedoyou haveforaspiringartists?

A;Don’tworryabout beingagoodartist!Enjoy theprocessandkeeppracticing.Havefun!!

Q:Wherecanwelearn moreaboutyourart?

A:Follow@ElmArtStudiosonInstagram.And comeonoverforavisit!!I loveitwhenmyartwork findsanewhome.

ELIZABETH MACBRIDE / COURTESY MacBride among her artwork.

ELIZABETH MACBRIDE / COURTESY One of MacBride’s pieces.

Annual Choose Community Day

Plansareunderwayonce againtocelebrate Franklinatthe21stAnnual ChooseFranklinCommunityDay.Theeventwilltake placeonSaturday,May10, beginningwithaparadeat 10a.m.thatwillstepoffat FranklinHighSchooland

proceedeasterlytodowntownturningonSmith StreetbeforeendingatOdell Park.Afuncommunity eventwillbeheldatOdell Parkfrom10a.m.to2p.m. andwillincludevendors, crafts,food,games,amusementsandentertainment.

Spring Hours

nicolesgreenhouseandflorist.com

Helping young women to pursue STEM summer camp scholarships

WinnAero,theSTEM-educationnon-profitgroup usinghands-onaviationexamplesasthefocusofSTEM activities,announcesonly8 seatsremaininginitsGirls Onlysummercampweek. Thedaycampsessionlimitedtomiddleschoolgirls willrunfromJuly14 through18attheLaconia Airport.Morethanhalfthe ACEAcademycertifiedNH teachersarefemaleandwill

teachtheGirlsOnlysession.

“Weareinterestedinencouragingmoreyoung womentopursueSTEMcareersinaviation-relatedindustries”saidWinnAero PresidentKarenMitchell.

“Thisisacareerareawhere womenareunder-representedandtheindustryis lookingformorewomento explorethisuniqueoption.”

TheGirlsOnlysessionis

formiddleschool-agedgirls. Mitchell’scolleaguesagree thatMiddleSchoolgirlsdo bettereducationallywhen ina“GirlsOnly”learning environment.Highschoolagedyoungwomenalso haveco-edsummerday campoptionsinfiveunique themedsessions7-11July and14-18July,added Mitchell,aformerteacher andcurrentlyacommercial airlinepilotwithRepublic Airways.

Interestedparentsand studentsshouldvisitthe websiteatwww.winnaero.org.Questionsmay bedirectedtotheACE AcademyEducationDirectorDanCaronat dan.caron@winnaero.org. TuitionfortheGirlsOnly ACEsessionis$600and thankstoagenerousdonor, partialandfullneed-based tuitionscholarships,are availableforyoungwomen whowishtoattendeither theregularhighschoolsessionsortheGirlsOnlysession.

‘The Laramie Project’ pittsfield players

DirectorsMegginDail andJeffCrowellGregoireare pleasedtopresentto“The LaramieProject”bythe TechtonicTheatreProject onMay2,3,9and10.Accompanyingtheshowisan openingactofmusicby LooseGround,thewinnersofthePlayers’Mic Competition2025.

“TheLaramieProject”is aplaywrittenbyTheTechtonicTheatreProjectof NYCafterthetroupevisitedLaramie,Wyomingfollowingthenation’sfirst recognizedhatecrimein 1998,themurderof MatthewShepard.The showconsistsof“mo-

ments”insteadofscenes thataremadeupofsnippetsfromthetroupe’sinterviewsdonebetweenthe troupe’smembersand Laramie’sresidents.The momentsconsistofthe tellingofbothsidesofthe story,finishingwithamessageofhopeforthefuture

ThePittsfieldPlayersinviteyoutobeapartofthis uniqueperformance–both aworkofartandaworkof theheart andadviseyou

thattheperformancecontainsstronglanguageand adultthemesandisnotintendedforchildren.Our websitewww.pittsfieldplayers.orghasmoreinformationaboutthisplay,and weencourageyoutovisit it.Ticketsarealsoavailable onlineandbyreservation, 603-435-8853andatthe door.

ThisprojectisfullysponsoredbyDarrahEnterprisesofPittsfield.

THE PITTSFIELD PLAYERS / COURTESY

The Pittsfield Players will perform "The Laramie Project" on May 2, 3, 8 and 9, 2025.

PROFESSIONAL SERVICES

Carpentry

Garages, Additions, Roofing & Siding, Decks, Remodeling call Eric 264-1035

RALPH A. POTTER Building, Remodeling. Decks, Small jobs. Roofing & Metal Roofing 603-228-2366

Dump Runs

LOOSENZ

Junk, Appliances, Furniture, Cleanouts, Small Moves, Houses, Garages, Basements & Attics From Truck Loads to Dumpsters Mowing

Serving Central New Hampshire 7 Days a Week 603-753-8555 603-568-7291

Handyperson Services

Interior HandymanServic esProjects & Repairs

Personalized HandymanProgram Available

Avoid Wait Times You Choose 1-8 hrs Monthly For Details Visitwww.FixPaint Etc.com 603-203-4800FixPaintEtc @gmail.com

MJG HANDYMAN LLC

SPRING CLEANUP

Power Washing Tree trimming Brush hog mowing small paint jobs

Interior painting & odd jobs Call mike 603-491-8676

Home Improvement

STEVE'S BUILDING REPAIRS

Specializing in small home repairs 45 years experience in building and remodeling

Custom Additions

Replacement Decks Kitchen Installs Bath Remodels Trim Work

Replacement Doors Hardwood & Laminate Flooring Painting call (603) 748-4902 or email: sedgecomb01@gmail.com for more information

Masonry

CW MASONRY EXPERTS Roof Repairs Chimney Sweeping & all Masonry needs 603-674-0492

Pest Control

WILDLIFE REMOVAL

Experienced, dependable, reasonably priced and licensed Wildlife Control Operator. Humane wildlife removal.

Woodchucks, porcupines, skunks, raccoons, possums.

Feel free to call for wildlife advice! 603-491-6044

Roofing

ROB PARKER & SON CONTRACTING LLC

ROOFING ROOFING ROOFING FALL DISCOUNTS ASPHALT, METAL, CEDAR, RUBBER,

Deerfield Fair in Deerfield, NH is seeking an Office Assistant. Candidate must be highly organized w/attention to detail possessing exc. communication skills. This is a PT position is 20 hrs per wk during the Fair's off season from Nov. thru June & 40 hrs per wk for the months of July thru Oct. as we prepare for & complete work following the annual Fair. The candidate will provide clerical support & outstanding Customer Service while assisting vendors, customers, Department Superintendents & Deerfield Fair's Board of Officers and Directors. This is a dynamic position w/varied work duties throughout the year. Hourly wage is w/experience.commensurate Interested parties may apply by sending a cover letter & resume to secretary@deerfieldfair.com.

Field Mowing

TRACTOR FOR HIRE WITH OPERATOR

SERVING HENNIKER & SURROUNDING TOWNS

DRIVEWAYS: Does your driveway need help? We do Hardpack Grading Leveling

MOWING: Fields Pastures Overgrowth List of jobs that can be done is long!

Dennis Lanphear Call 603-470-6660 Call for a free estimate

Pressure Washing

calendar

May 1

■ Bach’s Lunch: Recital of Song: 12:10 to 12:50 p.m. Free. Concord Community Music School, 23 Wall St, Concord. reception@ccmusicschool.org.

■ Black Light Puppet Theatre! April Vacation Week Camp: 9 a.m. to 1 p.m. Concord Community Music School, 23 Wall St., Concord. reception@ccmusicschool.org.

■ California Dreamin’: 8 a.m. California Dreamin,’ oil paintings by Janie Snowden, will be at Crust & Crumb during the bakery’s opening hours May 1 to June 30 Free. The Crust & Crumb Baking Co, 126 North Main St., Concord. janiesnowden@gmail.com.

■ Concord Spring Leaf Collection: 7 a.m. to 3 p.m. Concord.

■ Craft Stories Exhibition: 8:30 a.m. 49 South Main St., Suite 100, Concord.

■ Henry Cho: 8 p.m. Capitol Center for the Arts, 44 South Main St., Concord.

■ May Day, International Workers Day event: 5 to 7 p.m. Join us at the Arches at the State House for International Workers Day to commemorate immigrant workers who make this world work. Free. Arches at the State Capitol Building, 107 North Main St., Concord. 603-781-8649. dholt@miracoalition.org.

■ NH Furniture Master’sChairmen’s Show: 9 a.m. to 4:30 p.m. Free. NH Furniture Masters Gallery, 49 South Main St., Concord. 603-898-0242. admin@furnituremasters.org.

■ The Road to Tender Hearts, with author Annie Hartnett: 6:30 to 7:30 p.m. “The Road to Tender Hearts: A Novel.” $5 - $29. Gibson’s Bookstore, 45 South Main St., Concord. 603-224-0562. gibsonsevents@gmail.com.

■ Senior Living Today: 2:30 to 3:30 p.m. Learn about future options at Havenwood and the benefits that follow from making good choices at the right time. Free. GoodLife Programs & Activities, 254 North State St., Concord. kgagnon@goodlifenh.org.

■ Simply Nature Exhibit: 11 a.m. to 5 p.m. McLane Center, 84 Silk Farm Rd., Concord.

■ STEAM for Littles: 10 a.m. Free. Concord Public Library, 45 Green St., Concord. jsalemy@ concordnh.gov.

May 2

■ Bee Gees Gold Tribute Starring John Acosta as Barry Gibb:

7:30 p.m. Capitol Center for the Arts, 44 South Main St., Concord.

■ Black Light Puppet Theatre! April Vacation Week Camp: 9 a.m. to 1 p.m. Concord Community Music School, 23 Wall St., Concord. reception@ccmusicschool.org.

■ California Dreamin’: 8 a.m. California Dreamin,’ oil paintings by Janie Snowde., Free. The Crust & Crumb Baking Co, 126 North Main St., Concord. janiesnowden@gmail.com.

■ The Concord Community Players present “Our Town“: 7:30 to 9:30 p.m. Set in a small New Hampshire town, Thornton Wilder’s Pulitzer prize-winning classic has been described as our greatest American play. $18$20. Tickets for children and seniors are $18. Concord City Auditorium, 2 Prince St., Concord. sesweet@comcast.net.

■ Concord Spring Leaf Collection: 7 a.m. to 3 p.m. Concord.

■ First Friday - Petals & Pedals: 4 to 8 p.m. Downtown Concord, 107 North Main Street, Concord.

■ First Friday by Intown Concord: 4 to 8 p.m. Celebrate community in downtown Concord, NH every First Friday of the month from May to November. Main Street, Concord. events@ intownconcord.org.

■ Horror author Chuck Wendig, “The Staircase in the Woods:” 6:30 to 7:30 p.m. Free. Gibson’s Bookstore, 45 South Main St., Concord. 603-224-0562. gibsonsevents@gmail.com.

■ NH Furniture Master’sChairmen’s Show: 9 a.m. to 4:30 p.m. Free. NH Furniture Masters Gallery, 49 South Main Street, Concord. 603-898-0242. admin@ furnituremasters.org.

■ Simply Nature Exhibit: 11 a.m. to 5 p.m. McLane Center, 84 Silk Farm Rd., Concord.

■ Super Stellar Friday: Crafting Imagination, One Layer at a Time: All About 3D Printing: 6:30 p.m. McAuliffe-Shepard Discovery Center, 2 Institute Dr, Concord. (603) 271-7827.

■ Swenson Stone Works Grand Re-Opening: 7:30 a.m. to 4:30

p.m. Free. Swenson Stone Works, 375 North State St., Concord. chanel.provost@rockofages.com.

May 3

■ BBW: Burley Farms: 7 to 9 a.m. Concord. (603) 224-9909.

■ California Dreamin’: 8 a.m. California Dreamin,’ oil paintings by Janie Snowden. Free. The Crust & Crumb Baking Co, 126 North Main St., Concord. janiesnowden@gmail.com.

■ Cat Show: 10 a.m. to 5 p.m. Douglas N. Everett Arena, 15 Loudon Rd., Concord.

■ Caterpillar Lab: 10 a.m. Free. Concord Public Library, 45 Green St., Concord. jsalemy@concordnh.gov.

■ Caterpillar Lab: 10 a.m. to 1 p.m. Concord Public Library, 45 Green St., Concord.

■ Come visit the fun Concord, NH Cat Show & Agility Event:

10 a.m. to 5 p.m. Everett Arena, 15 Loudon Road, Concord.

■ NH Furniture Master’sChairmen’s Show: 9 a.m. to 4:30 p.m. Free. NH Furniture Masters Gallery, 49 South Main St., Concord. 603-898-0242. admin@furnituremasters.org.

■ Simply Nature Exhibit: 11 a.m. to 5 p.m. McLane Center, 84 Silk Farm Road, Concord.

■ Storytime Stations at the Heights: 9:30 a.m. Free. Heights Branch Library, 14 Canterbury Rd., Concord. jsalemy@concordnh.gov.

Child’s Pose: provides a stretch for the spine while gently decompressing the lower back Kneel on the floor, touch your big toes together, and sit back on your heels.

Separate your knees about hip-width apart and fold forward, extending your arms in front of you. Rest your forehead on the mat and breathe deeply for 30–60 seconds.

Cat-Cow Stretch: warms up the spine, increases flexibility, and enhances spinal awareness

Start on all fours with wrists under shoulders and knees under hips.

Inhale as you drop your belly toward the floor, lifting your head & tailbone—this is “Cow.”

Exhale as you round your back toward the ceiling, tucking your chin & pelvis—this is “Cat.”

Move slowly, syncing your breath with your motion for 8-10 rounds.

Bird Dog: strengthens abdominal muscles & low back stabilizers, trains balance & coordination.

Begin on all fours in a tabletop position.

Extend your right arm forward and your left leg back, keeping your hips square to the ground.

Hold for a few seconds, then return to the start and switch sides.

Perform 8–10 reps on each side.

PRO TIP: Good spinal hygiene starts with a chiropractic check-up! Your Doctor of Chiropractic will detect any SUBLUXATIONS (misalignments) through a careful assessment. Vertebral misalignments can happen at any age from slips, falls, poor posture, sports, car accidents, prolonged sitting and computer use, heavy lifting, stress and even the birth process. SUBLUXATIONS can result in secondary conditions like headaches, neck and back pain, colic, digestive problems, sciatica, allergies, ADHD, carpal tunnel syndrome, asthma, chronic constipation, migraines and more.

Your body’s inability to adapt to trauma, toxins and mental stresses can cause the bones in the spine to shift and become stuck out of place, affecting the connection between your brain and your body.

Chiropractic directly influences BRAIN function by improving sensory input from the spine. This can enhance motor control, reduce stress responses, and optimize neuroplasticitysupporting better regulation of the nervous system.

We’ve helped thousands in our communities over the past 25 years regain their ability to do the things they love, sleep better, feel more energetic and live life with less aches and pains - all through natural chiropractic adjustments.