When Did You Last Brush Your Teeth

When did you last brush your teeth? I would be surprised if it was more than 24 hours ago. And why did you brush them? Because they were sore or you had cavities? Probably not. You probably did it because you know it’s good to keep your teeth clean if you want to still have them in your mouth as the decades roll on. It is easier and less painful to maintain the health of your teeth than it is to let problems build up.

The same goes for your spine, but when did you last do something for it? You can start to take care of your spine in a few ways. The spine needs strength, mobility and a good postural position.

Strength

Performing movements like the superman exercise and planks are simple and can be done at home without equipment. When done right and within a well-planned training program barbell squats and deadlifts are possibly the most effective spinal, and full-body, strengthening movements you can do but obviously require more equipment or a gym membership and personal trainer.

Mobility

The cat/camel exercise is a great spinal mobility exercise you should do daily at home.

Posture

Imagine you have a string attached to the top of your head like a marionette puppet and it’s pulling you upward. Reach your head as high as you can and elongate your spine while keeping the shoulder blades tucked down and back.

Chiropractic adjustments can assist you in all 3 areas by promoting a more mobile and stronger spine. Many of our clients report a feeling of ease in posture, like a weight has lifted off their spine. Areas of the spine that don’t move well due to years of poor posture or various injuries are prone to develop weakness. The less a joint moves, the weaker and lazier the muscles become. Chiropractic focuses on improving the motion of the bones in the spine so that the muscles and ligaments can strengthen and the nerve system can function optimally.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

This blog is sponsored by Little Ninja & Priorityfitness

African kid brushing teeth | Free SVG

 

Low Back Pain and Pregnancy

Just when you think being pregnant is enough to deal with, nature has to throw in the curve-ball of a higher risk of low back pain. Not only that, but statistically, it’s said to start early on in pregnancy and increase over time. This can put a lot of stress not only on the mother, but everyone around her as well. So what causes it? How does it affect your baby’s development? And what can you do about it?

 

Cause

 

Low back pain on it’s own is a complicated condition. Muscles, ligaments, discs, and tendons are all potential culprits, but sometimes even your brain itself perceives dysfunctional patterns and sends pain signals as a response.

As the baby grows, the lower back will gradually start to increase its curve as the pelvis tilts. The shoulders move back to compensate for the shift in the centre of gravity. Finally, the head takes on a more forward position, a condition called Anterior Head Syndrome. All this happens as the body releases a special hormone to relax the ligaments in the pelvic area to allow for easier birth and movement of the structures as the uterus enlarges.

All of these shifts and changes increase stress and strain on the low back, so it’s no surprise that low back pain is expected during pregnancy.

 

Baby Development

 

The low back pain itself is not the concern when it comes to the baby’s development. However, it does throw a wrench in the works when you’re trying to maintain an optimal, healthy environment for your baby. It can make it hard to stay on track with movement and exercise, get high quality sleep, prepare healthy meals (to avoid eating out and consuming processed, innutritious food), and manage stress levels.

 

Solutions

 

  1. Walking: 30 minutes a day should do, just to get some motion in the pelvis and avoid uninterrupted sitting.
  2. Foam Rolling: working on the fascia and muscles will help your soft tissue adapt to all the structural changes that your body is going under.
  3. Strength Training: developing strength, especially within your core stabilizing muscles, can help immensely with low back pain and overall health.
  4. Structural Chiropractic: a structural chiropractor can act as valuable asset in the health care team of any pregnant woman. They can keep the body functioning optimally as well as address conditions such as Anterior Head Syndrome and low back pain. We usually find pregnant women to have the speediest recovery at our office.

If you’ve got a baby on the way, try these out and benefit from a better and more comfortable pregnancy. If you have any questions about pregnancy, low back pain or other health concerns, feel free to bring them up with your Structural Chiropractor.

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

A pregnant woman holds her hands behind her back. Concept … | Flickr

How Poor Posture Is Destroying Your Health & 2 Posture Tests To Try At Home

Why is proper posture so important? Is it for the way you look? Sure, people definitely look better when they fix their posture. But regardless of esthetics, your posture is actually key to how your body functions in more ways than one.

Take muscles for example: when you’re sitting with your head forward, your posterior (back) neck muscle are working way too hard to support your head, while your anterior (front) neck muscles switch off. This leads to muscle imbalances and over time may very well develop into neck pain which can be stemming from degeneration, disc disease, muscle strains and so on.

Now your organs: when your body gets used to a slouching position and makes it a long term problem your intestines get compressed and digestion can become difficult. Poor posture also reduces lung capacity by up to 30%. As you can imagine it can compress the heart and reduce the flow of blood to vital organs thereby making them work less efficient and create disease within them.

Not only does posture affect you physically, it can also be detrimental psychologically. Studies have linked poor posture to increased depression, stress and fatigue.

The overall effect can become global and when those issues persist long term they can take away from your quality of life and even longevity.

 

“How do I know if I have a possible posture problem?”

 

Luckily there are 2 tests that you can try at home to see if you have any possible posture problems. All you need is a wall and/or a floor!

 

The Wall Test

 

Stand with the back of your head against the wall with your heels 6 inches away from the wall. Your buttocks and shoulder blades should touch the wall.

If you can slide more than 3 fingers behind your neck or the small of your back then it indicates poor posture.

 

The Floor Angel

 

Lie on the floor with your knees bent and your feet on the ground. Lower your rib cage so it’s in contact with the floor and your arms are out and bent at the elbow by 90 degree like so:

If your hips, rib cage, head or wrists and arms can’t maintain contact with the floor then this may indicate possible postural issues.

Try these out and see what your posture is like! If you have any questions or concerns, feel free to ask your structural chiropractor.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Image from page 29 of "The posture of school children, wit… | Flickr

Office Worker Toolkit: Tips for those who sit at a desk all day

Here’s one thing you probably already know: the human body was not designed to sit at a desk all day. Our bodies require constant movement, so any job or activity that keeps you in one position for a long time (ie. office work and video games) can have negative effects on your body. The most important thing to remember above all else is to move more and move often. If you’re struggling with movement or there’s something limiting you, then consult with your structural chiropractor on how to approach your challenges and they’ll provide you with individualized and specific exercises that will get you back on track.

There are certain areas of the body that are of primary concern when sitting for long hours:

 

1. Neck

Why? Poor ergonomics and computer set up can lead to your head hanging forward for long periods of time. This even happens when we’re on our phone for too long. This position increases straining in your neck and the muscles around the neck become tight and reactive. This can even lead to tension headaches.

What to do: • Sit tall and think of stacking your neck bones one on top of the other directly above your back. Then tuck your chin and gently push your head back. Hold this position for 5 seconds and repeat 10 times every two hours. • Remember to also move your head often throughout the day by looking left, looking right, and making big circles with your neck (if pain free)

 

2. Shoulders

Why? When typing and reading a computer screen, our shoulder tend to slump forward and stay there for long periods of time. When the positioning of your shoulder girdle is not optimal, it can lead to imbalances in the muscle system, which will lead to your muscles not functioning as well.

What to do: • Sit tall and pinch your shoulder blades together gently. Hold this positioning for 5 seconds and slowly release. Repeat this 10 times every 2 hours. • Make big round circles with our shoulder blades. Focus on the part of the circle where your opening your chest and pulling your shoulders back. Perform 10 circles going forwards and 10 going backwards every 2 hours. • Stretch your chest muscles by putting your elbow and forearm on the side of a doorframe with your elbow at 90 degrees and stepping into it until your feel a stretch in your pecs. You can feel it more by breathing into the sides and front of your rib cage. Hold for 30 seconds on each side every 2 hours.

 

3. Low back

Why? Being at the desk for such long periods of time, we tend to get lazy and slouch or round through our low back. This can put a lot of stress on the joints and discs in the low back area, which can potentially lead ot disc injuries, muscle strains, joint stiffness and weakening of your core muscles which can make you more susceptible to further injury and pain.

What to do: • Sit directly on top of your sit bones and try to keep the weight even on both sit bones. This will create a small arch in your low back which is its optimal position. • Be sure to stand up and walk around every hour or so to take the pressure off your low back. • Try some gentle yoga when you’re not at work. • Perform the cat-camel pose which helps bring movement throughout the entire spine. Click here to link to one of our YouTube videos on how to do it.

 

4. Hips

Why? When sitting on our bottoms all day, it means that we’re squishing our buttock muscles which can lead to weakness in this important muscle group. The sitting position also leads to tight hip flexors since our hips are stuck in a 90 degree angle for so long. Imbalances in the hip can lead to injuries affecting all parts of the body, especially the low back and knees.

What to do: • Stand and walk throughout the day. • Stagger your legs, similar to a lunge position and transfer your weight forward. This will give you a nice stretch in the hip flexor muscle. Hold for 30 seconds and repeat on both sides every 2 hours. • Perform the glute bridge outside of work. Click here to link to one of our YouTube videos on how to do it. Remember that every BODY is different. If these general exercise suggestions aren’t working for you, then be sure to visit your structural chiropractor to get individualized recommendations to get your back on track.

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

SUBSCRIBE TO OUR YOUTUBE CHANNEL FOR DAILY EXERCISE AND HEALTH ADVICE.

 

Woman sitting at desk | Free SVG

Pillar No. 3: Exercise Well, Be Well

Introduction

So it’s been established that exercise has incredible benefits for your body, your brain and everything in between, but with so much said out there about exercise and “The Ultimate Workout Program” you’re left with your head spinning before you even pick up a weight!

Well today we’re going to be covering how to workout with the general goal of weight loss and muscle building. Not in the “Arnold Schwarzenegger” sense… But more of an “every day I just want to look and feel good” approach. You just need to do 4 simple things.

 

1. Start moving

First thing’s first. You need to start moving and you need to start moving now. Just do it. I don’t care what it is. A little bit of something is better than nothing at all. Remember that.

 

2. What kind of exercise?

Everyone’s always asking, “what kind of exercise is the best?” When you’re exercising to lose fat there are 2 essential components. The first is to burn calories and the simplest way to do that is with AEROBIC EXERCISE such as walking, jogging, running or biking. But if you only do aerobic exercise then you’ll lose muscle mass, which will lower your metabolism and your results won’t show as fast. So you’ll need to do something that will preserve muscle to keep your metabolism high and your fat burning faster. This brings us to our second component: RESISTANCE EXERCISE. This can include weights, body weight training, or circuit training. So if you want to lose the most fat and preserve muscle, or even build muscle, you’ll have to do some aerobic and resistance exercise.

 

3. How much exercise?

Simple answer: 5 hours a week. A study done at the University of Wyoming looked at 1500 people who exercised regularly. What they found was that those who exercised at least 5 hours were most satisfied with their bodies whereas those who exercised less didn’t get the results they were hoping for. Now if you’re at around 5 hours per week on average, all you’ll have to do is up the volume a bit, but for those of you that are doing less – maybe no exercise at all, you’ll have to approach this differently. Let me begin with what you DON’T do: do NOT jump to 5 hours right away. It’s simply too much and you’ll need to ease into it by doing a little more than what you’re currently doing. The ONLY thing to do, if you’re not doing any exercise right now or very little, is to focus on moving a little more and exercising an hour or two each week. Once that has become a solid habit begin to gradually increase your workout volume until you reach 5 hours each week, doing both aerobic and resistance exercises.

 

4. Progressive Overload

What is “Progressive Overload”? Well, it is THE most important thing you will ever learn about exercise for weight loss. Simply put, it means regularly challenging yourself to do a little more or a little better. For example, if you went for a 10 minute yesterday, then go for 11 minute jog today. If you listed 50 pounds at your last workout, lift 55 pounds at today’s workout. That is progressive overload. Be sure to write down what you do every time you do physical activity, so that next time you do more or better, even if it’s just the smallest bit. It’s really powerful and incredibly easy.

 

Train, workout, and mix it up!

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

How Bad Posture Is Killing You!

Introduction

Do you ever remember your mother telling you to sit up straight, that it was bad for you? Fast forward 20 years and now you have shoulder aches, neck pain and even lower back pain. You think hard as to why you might be experiencing this. Was mum right? Maybe my posture is affecting all of this. It is estimated that 65% of sitting employees suffer from a combination of neck, upper back and shoulder pain. It is clear that having bad posture while sitting down or even standing up can lead to various negative side effects. When we consistently leave ourselves in a vulnerable position we are preventing our body to function at its best.

Here are a few negative side effects caused by having a bad posture.

 

1) Limited ability to breathe

Our main organs responsible for breathing are the lungs. They are situated in the upper part of our chest and they help send oxygen to all areas of our body. When we slouch we decrease the space where our lung sits which limits the amount of air that we breathe in. It is said that we lose 30% of our lung capacity when we lean forward. Ultimately we get reduced oxygen levels to our heart and body. In the long run this can cause many serious health problems on its own such as; dizziness, fatigue and headaches.

 

2) Fatigue

Our body is designed to stay upright. However when we are slouching, our body is fighting to be in its correct position. Having to fight against poor posture requires more energy, leading us to feel tired and fatigued.

 

3) Headaches

When slouching forward this makes the muscles on the back of the head work harder. As this creates extra stress for the muscles it can become quite inflamed leading to pain. Also as these muscles become tighter it can put pressure through the head leading to headaches.

 

4) Lower Back Pain

You might be wondering why bad posture might cause lower back pain. As the muscles behind your neck tighten up it can create extra pressure through the spine at that level. Due to this extra stress that area may become more prone to injuries. To take that extra pressure off other area will try to compensate, especially through the lower back. Also when you slouch down you lose the natural curvature of the lower back. The curve of the spine acts like a spring which helps distribute weight. When you lose that curve all the forces go through the joints of the spine. With all these stresses put on the lower back, lower back pain is quite common for people with bad posture.

Having poor posture isn’t the end of the world. Like most things as long as you put effort into it, your posture can improve.

 

How to Improve Your Posture

Here are some basic exercises and stretches that can help improve your posture.

 

1. Cobra Stretch – This stretch helps you work out opposite muscles that assist in bad posture. Hold this stretch for 1 – 2 minutes.Cobra stretch

 

2. Hip Flexor Stretch – When we sit down our hip flexors are in a contracted state. Having tight hip flexors can lead to lower back problems. Hold this stretch for 1 – 2 minutes.Hip flexor stretch

 

3. Chin tuck – performing this for minimum of 3 sets of 10 reps daily.

Chin tuck

 

4. Thoracic extension – Put the block up higher by the base of your neck (in between your shoulder blades) and roll up a thick towel to put in your neck curve. Holding this position for up to 2 minutes or more if you can.

Thoracic extension

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

Sciatica – definition and treatment

Introduction

Sciatica can be a real pain in the rear end! Sometimes it feels like a bad leg cramp. Sometimes it’s numbness and tingling through your butt and leg. The pain can be excruciating. As a result, you can’t even sit down, sneeze, or cough without searing pain.

Sciatica can be scary. You think you’re going to have it forever and having anxiety about it affecting every part of your life. You worry you might have to have surgery.

If you’re worried about your sciatica, you’ve come to the right place. And there’s good news. Sciatica is fixable.

Fix your sciatica. Schedule a free consultation today.

 

Can a Chiropractor help sciatica?

Most sciatica is caused by structural problems in the spine that damage or herniate one or more of the discs between your vertebrae. When the vertebrae in the lower part of your spine get misaligned, that puts pressure on the sciatic nerve. Only about 10 percent of the nerves in your body feel pain, and the sciatic nerve is one of them. It’s the biggest nerve in your body and it feels pain in a big way.

Sciatica

There are a couple of simple tests we need to do to figure out if your sciatica is a structural chiropractic problem. If it is, that’s good news for you. It’s a relatively easy fix. With careful, specific adjustments to the lower part of your spine, we can eliminate your sciatic pain.

There are other ways to deal with sciatica, such as stretching, medication, or even surgery. Some people choose to muscle through the pain and just wait for sciatica go away. The problem with these approaches is that they do nothing to correct the underlying problem. So your sciatica will almost certainly come back.

Obviously, you want to get rid of the symptoms. But let’s do that AND fix the underlying problem.

 

Your next step:

Click here for a complimentary consultation with one of our structural Chiropractors In our office, a consultation is a conversation, not a commitment. We’ll ask you about what’s going on, get a better understanding of your problem, and talk about solutions. You can decide if you like our approach.

A few answers to FAQ about sciatica:
No, you do not need a referral from your primary care doctor.
No, you probably don’t need an MRI. But if you already have one, please bring it with you.
No, it’s not going to be this way forever. You will feel better and you can get back to doing the things you love to do.
No, adjustments do not hurt. Most people get pain relief within a few visits.
Yes, it’s possible to fix sciatica without drugs or surgery.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

How Are Your Discs Holding Up?

Do you have trouble moving? Do you lack the energy that you once had? Is the pain stopping you from living a normal life? Is the pain so bad that you’re considering spinal fusion, specifically for the discs in your spine? If you are having second thoughts, this blog will talk about why you’re getting this pain and how Chiropractic can be an effective method to help people with disc problems.

The intervertebral discs in the spine have a very unique role within the body. The S-shaped curve that your spine is orientated in, acts as a shock absorber, and provides mobility. These discs are the primary component of that shock absorption.

You must be asking, ‘I thought only old people get disc problems, why do I have it?’ Actually, disc bulges, herniations, extrusion etc are all disc problems that are most common from 18-35 years of age. There are other types of spinal problems that affect the older population and these are more likely related to degenerative joint and/or disc disease which is another story altogether.

 

The causes and consequences

The most likely cause for spinal disc damage and injury is immobility within the spine that puts unnecessary pressure on certain discs therefore causing damage and injury. On top of that, the lack of movement diminishes blood flow to the discs therefore the damaged discs have no way of healing.

A common myth most people believe is that disc problems only come from big accidents and injuries such as picking up a box or a piece of furniture. This is true to a certain extent; however people who have sedentary lifestyles, bad posture and repetitive stresses from work are all prone to having disc injuries as well.

To stop your spine from being injured, your very own body protects itself by immobilizing areas that are in harm’s way. Your body does this in numerous ways; muscles tighten up, the area starts to swell up and most importantly it starts signaling PAIN! These protective mechanisms of the body cause immobility and lack of motion within the spine. Your discs then start to weaken and degenerate. As this process carries on,the next time you go pick up a box, POP! You have a herniated disc. For those of you experiencing or have had a herniated disc, you know how excruciating and crippling it is.

 

Chiropractic care

So how can we help you at Revolution Chiropractic? Well the primary objective for us at Revolution Chiropractic unlike any other Chiropractic Office is to make sure we reset your structure to normal. We do this via a thorough structural examination which includes structural spinal analysis using specialized equipment and x-rays, we also give you specific structural recommendations and tools you need to help yourself get better too, and lastly we adjust your spine specific to what’s going on in your structure to correct it as well as restoring your spinal curves to normal again using specialized equipment.

We see many people with neck or back pain and bulging or herniated discs that have gone through procedures like micro-discectomies previously who are back to square one a year or two down the road. (Micro-discectomy is surgery to remove herniated disc material that is pressing on a nerve root or the spinal cord). Upon a very detailed examination we find the cause of WHY your discs are herniating to start with and treat the actual CAUSE so that this cycle of herniation, micro-discectomy, herniation, bandage treatment stops.

 

A couple of stretches you can do on your own

It’s never too late to start a journey to be a better version of yourself. Knowing your body and what you can do is the first step. Here are a few stretches for the lower back to help you get started.

  • A dragon pose – Hold this stretch for 30 seconds. Repeat on the other leg.

A dragon pose for lower back

  • Hamstring stretch – Hold for 15 – 30 seconds after the stretch is felt. Repeat on the other leg.
    Hamstring stretch lying on the ground with the band/towel
  • Cat/cow pose – Repeat this motion 5 – 20 times.

 

Cat/cow pose

 

 

Please Note: It is best to consult with a professional before performing any of these stretches or exercises as some disc injuries benefit from these movements and some others disc injuries may be exacerbated. If you do these exercises without consulting a professional, you are accountable and responsible for any risks and/or injury.

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.

Lower Back exercises/stretches

Wondering what lower back exercises and stretches you should be doing?

It can be pretty hard to find the right answer to what your back actually needs when you’re googling away and trying to find stretches and exercises to help your problems. It is important to get a thorough physical check-up from a Chiropractor first and ask them those questions. Depending on what’s happening/happened to your spine, you will benefit from different exercises and stretches and if you do just any old exercise that you think may help, you may actually be doing more harm than good.

In saying that, here are just a couple of safe lower back exercises you can do. Pay attention to how you feel whilst doing these movements, if any of them create or exacerbate your pain then stop and ask for professional help. We offer complimentary consultations and talk to you about what’s going on to firstly determine if we can definitely help you and secondly to explain the process we go through to get your structure back to normal and determine if it’s what you want as well.

 

1. Cat/cow exercise.

This exercise is derived from yoga practice and the main purpose of it is to create proper spinal motion and mobility. It’s good for the entire spine, although if you have an acute injury that’s just come up, some of these movements may actually be painful in which case you shouldn’t be doing them.

  1. Start on all fours.
  2. As you slowly inhale, bend your head down towards the floor and tuck your tailbone in so you’re rounding your spine into a ‘C’ shape (a “cat”).
  3. Hold this position for a couple of seconds, then slowly exhale and look up and push your tailbone (a “cow”).
  4. Repeat 10 times.
  5. Each repetition should be done gently and slowly and should take about 10 seconds each. So the entire set will take you just over a minute and a half.

Cat/cow exercise.

 

2. Hip Extension.

When you start this exercise you should first engage your TVA and multifidus muscles by doing a pelvic tilt. A pelvic tilt is basically lowering your lower back towards the floor and ‘closing’ the gap between your spine and the floor. You will also feel your tailbone getting tucked in.

  1. Lie down on your back with your knees bent and your back relaxed.
  2. Hold this contraction and then lift up your hips towards the ceiling as high as you can without creating pain or arching your lower back.
  3. At the top give your buttock a nice squeeze for a couple of seconds then lower down slowly.
  4. Repeat 10 times.
  5. Each repetition should take you about 8-10 seconds to complete. Hip extension exercise.

 

3. Erector Spinae stretch.

This stretch is also done a lot in yoga practice also known as the ‘Child’s Pose’.

  1. Lie facing down with your legs either underneath your body or your knees out to the sides (whichever is more comfortable).
  2. Stretch out in front of you by reaching forward as far as possible with your arms.
  3. Take 5-10 full SLOW breaths in and out while in this position.

Child's pose exercise.

There you have it. 3 simple exercises/stretches you can perform when you are feeling tight/achy or stiff but please ask for professional help if you have just recently hurt/injured your back as these may aggravate what’s going on in your spine.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here!

Follow us on Instagram Or  Twitter, connect with us on LinkedIn,  become a fan on Facebook.