Chiropractor – What’s That Popping Sound?

Chiropractor – What’s That Popping Sound?

Ever wondered exactly what’s happening when you hear that popping sound when you get adjusted by your chiropractor? Or if pop or no pop makes a difference when getting adjusted? Watch this video to find out.

Revolution Chiropractic – Auckland Chiropractors – Structural & Postural Rehabilitation Experts

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Revolution Chiropractic
Family Chiropractors
09-4183718
46 Lake Road, Northcote, Auckland

Chiropractor Auckland - Crack/Pop Sound

 

Sitting and Posture Health

Poor sitting posture and effects on spine health

Have a desk job and worried about your sitting posture? You are right to! Over time, poor posture from bad habits during everyday activities can wreck havoc on your spine. For instance, having a desk job, driving, leaning over a cell phone, carrying a bag over same shoulder, prolonged standing, breastfeeding and caring for small children, or even sleeping.

Poor posture can become ingrained, causing and aggravating episodes of back and neck pain and damaging spinal structures. What’s more, damaged spinal structures can have other knock off effects throughout the rest of the body. The good news is, our spine is adjustable and with a few simple changes, good posture and spine health can be achieved.

Here are a couple of steps you can take immediately to improve bad posture:

1. Identify the symptoms of back pain caused by an inefficient work environment and poor posture.

  • Did something change in your environment within the same period the pain commenced? For example, a new job, a new office chair, or a new car, a new desk.
  • Is the back pain is worse at certain times of day, or week? For instance, after a long day of sitting in an office chair in front of a computer.
  • Does the pain start in the neck and move downwards into the upper back, lower back, and extremities?
  • Does the pain ease after switching positions?

Right and wrong sitting posture - office chair

2. Keep the body aligned properly while sitting in an office chair and while standing

  • When standing, distribute body weight evenly across the front, back, and sides of the feet.
  • When sitting, select a chair that’s features support good posture. Sit up straight and align the ears, shoulders, and hips in one vertical line.
  • If you need to change position throughout the day, try shifting forward to the edge of the seat with a straight back and alternate with sitting back against the support arch of the office chair to ease the strain on back muscles.
  • Try a balance / swiss ball. In this position the pelvis is tilted gently forward increasing the lumbar curve which shifts the shoulders back (similar to sitting on the edge of a chair seat).
  • Be aware of and avoid positions such as crossing legs unevenly while sitting, sitting on your legs, leaning to one side, hunching the shoulders up or forward, and tilting the head.
    Correct sitting posture at desk or office chair

3. Get up and move frequently.

This one is so easy to achieve, yet often the most forgotten. As muscles become strained, slouching, slumping, and other bad postures occur; this in turn puts extra pressure on the neck and back.

Change positions frequently, in order to maintain a relaxed yet supported posture. At work,  set an alarm to remind you to get up and take a break from sitting in an office chair every hour for at least two minutes. During this time stretch, stand, or walk.

poor posture sitting - stand and stretch

When to see a Chiropractor for poor posture

Many people visiting our chiropractic clinic in Auckland suffer from back pain or neck pain relating to poor posture. Our approach to treating this is very effective. We start by examining and fixing the physical problems — a process that usually involves chiropractic adjustments to correct any misalignments.

Secondly, we identify the cause of your poor posture. We find any lifestyle factors which are causing the issue. Such as assessing your sitting positions, desk environment and any other relevant triggers. We then show you correct sitting and standing positions and give you tools and exercises to prevent poor posture in the future. By correcting the root cause of postural issues, we can ensure that the musculoskeletal system remains healthy.

Neck and Upper back Pain from poor posture – Leading  Chiropractor Auckland

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Stress And The Common Cold

Stress, colds, chiropractors

Stress And the Common Cold

Stress has a major influence on the function of your immune system. For instance, have you noticed you’re more likely to catch a cold when under a lot of stress? This is true both for acute stress, such as preparing a big project for work, and chronic stress, such as relationship troubles or grief. Both can deteriorate immune systems and leave us less able to fight off infection.

Researchers have now revealed that the hormone ‘cortisol’ may play an intricate role in stress and sickness. Concluding that high levels of stress can have such a detrimental impact on our immune systems.

The Perfect “Recipe” for Avoiding Colds

Chronic stress and vitamin D deficiency can be described as the perfect ‘storm’ for developing colds. If you’re facing these two scenarios and are exposed to a cold virus, then you guessed it! There’s a good chance you’re going to get sick.

Cold viruses can live almost anywhere. On pens, computer keyboards, coffee mugs, handbags.. so it’s easy to come into contact with such viruses in daily life. The important key to remember is that just by being exposed to a cold virus doesn’t have to mean that we catch a cold. If our immune system is operating at it’s peak, it should be quite easy for you to fend off the virus without ever getting sick.

If you want to join the ranks of people who rarely get sick, start with strategies listed below. This is by no means an exhaustive list, but it does give you a general idea of how to live healthy and avoid getting frequent colds and other infections. Other factors, like getting high-quality sleep and avoiding exposure to environmental toxins, are important too. Here are a few simple starters to boost your immunity straight away:

  • Reduce and Eliminate Stress in Your Life.
  • Optimise Your Vitamin D Levels.
  • Optimise Your Insulin and Leptin Levels by Avoiding Sugar, Fructose.

Eating sugar, fructose and grains will increase your insulin levels. This is one of the fastest ways to get sick and experience premature ageing. Leptin is another key hormone associated with disease and the ageing process. Similar to insulin levels, leptin levels can also become consistently elevated. If they do, our bodies can develop resistance to this hormone, which may wreak havoc in your body.

Exercise

If you are exercising regularly, the likelihood of acquiring a cold or other viral illness is significantly reduced. In one study, staying active cut the risk of contracting a cold by 50%, and cut the severity of symptoms by 31% among those who did catch a cold. The researchers noted that each round of exercise lead to a boost in circulating immune system cells that could help ward off a virus.

Did you know that exercise improves the circulation of immune cells in your blood? The job of these cells is to neutralise pathogens throughout your body. The better these cells circulate, the more efficient your immune system is at locating and defending against viruses and other pathogens that may opportunistically overrun the body.

Eat Plenty of Raw Food

One of the most important aspects of a healthy diet that is frequently overlooked is the issue of eating uncooked, natural raw food.

Unfortunately, over 90% of the food purchased by most New Zealanders is processed. When we consume these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases. Not to mention way too many cases of colds and flu. Ideally you’ll want to eat as many foods as possible in their unprocessed state. Typically organic, biodynamic foods that have been grown locally, and are in season. Even when you choose the best foods available we can destroy much of the nutrition if you cook them. Try to eat RAW as much as possible!

When to visit your Chiropractor?

A common question that chiropractors often hear: Should I get adjusted when I’m sick? My answer is almost always YES! The body’s ability to heal quickly and efficiently, are made up of many moments of positive choices. Healthy alignment of the spine is an extremely important factor to strengthening immunity.

Chiropractor Auckland

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Raising Healthy Children: Tip # 3

By Dr Jennifer Barham-Floreani: Tip # 3: TOUGH LOVE

Many parents lament that they can’t get their children to eat certain foods or meals that they prepare…

Despite their best intentions, many parents today arrive at a stand-of with their children; the children dictate what they will and won’t eat, and then the parents become distressed when their kids fall ill with frequent colds and flus, ear infections and asthma, to name but a few repercussions of poor diet. Or in ever-growing cases, children acquire seemingly mysterious behavioral disorders with long labels that require medication. Even then, the link is often not made between diet and health.

Sometimes it seems a whole lot easier to just give into children and throw into their lunchboxes that vegemite, peanut butter or jam sandwich, a packet of chips, or a cupcake. There is no doubt that this type of approach to lunches is quick, simple, and easy. But the question is:

Is life simple and easy when we have hyperactive, angry or unwell children?

NO, it isn’t…full report

 …Life is draining physically, emotionally and financially.

 

We cannot pour soft drinks or additives onto a potted plant and expect it to survive… the same applies to our body.

There is a direct relationship between what we eat and our quality of life and health. In Lunchbox Solutions, I discuss a variety of approaches to retraining fussy eaters.

Every family must negotiate guidelines and boundaries around many facets of lifestyle and behavior, but there are none as important as diet, because what your children eat has an ENORMOUS IMPACT on the whole family. It’s exhausting when they are chronically unwell when they are irritable and friends and family don’t want to spend time with them. So I’d encourage you to pick your battles and be clear that the “food battle” is one you want to win!

Even if your child appears quite healthy, remember that the impact of poor food choices may have a long-lasting effect on their health as adults. The cumulative damage of refined sugars and processed foods can be an enormous contributor to illnesses including diabetes and heart disease. It is our role as guardians to empower our family with proactive and positive habits. 

Since my boys were very little they learned that they need to eat primarily wholesome foods and at times “sometimes foods.” It is vitally important that children learn how they can strengthen digestive power through eating foods that are as close to their natural state as possible including a wide variety of fresh organic vegetables and fruits, raw or organic nuts and seeds, beans, whole grains; you get the idea.

Foods Cont.

Foods should nourish and heal the body. Eating foods in their most natural state ensures we receive the highest nutritional content. Whole foods contain naturally occurring vitamins, minerals, enzymes, essential fatty acids, amino acids and more.

Consuming food shouldn’t be a toxic event. By eating “whole foods” we also help our family to reduce their intake of harmful chemicals. Such as preservatives, synthetic nutrients, and other additives that are considered non-foods (which are added to most all processed foods.)

If you can — try to eat organic foods whenever possible. This will help to ensure you avoid harmful toxins such as antibiotics, synthetic hormones, pesticides, herbicides, GMO’s, and synthetic fertilizers. Purchasing organic food is not a luxury but rather an integral step in securing our health. Pollutants in our modern environment—for example, pesticides, heavy metals, herbicides and fumigants—have been linked to abnormalities in behavior, perception, cognition, and motor ability during early childhood, even when exposure is at so-called harmless levels.

The goal is to teach the child to make these good decisions themselves

Where possible encourage children to help you shop and prepare meals and take the opportunity to highlight the pros and cons of different foods and false foods.

Encourage your children from a young age to also be open to having supplements or “vitamin boosts” from time to time. For example, smoothies and homemade juices are a great way to add multi-mineral powders and probiotics into their weekly diet. High-quality probiotics can provide the necessary bacteria for a healthy gut, and they are an essential aid to digestive health for all children — I would recommend taking these a few times a week. It’s also a great habit to encourage them to randomly have zinc and vitamin C powder drinks or multi-mineral drinks particularly if they have been really busy or had a few late nights.

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Children Eating More Fruit, but Fruit and Vegetable Intake Still ...

Raising Healthy Children: Tip # 2 How?

By Dr Jennifer Barham-Floreani: How? Take an audit.

Whenever we want to set ourselves a new goal we have to know where we are starting. This allows us to look back in 6 and 12 months time and celebrate how far we have come. It’s hard work being a parent and it’s harder again to a parent who’s committed to healthy habits and rituals. So, it’s important to take stock and appreciate your efforts.

So let’s begin how to audit.

Q: How Much Sugar Do You Each Consume Daily

Without realizing it, most adults and children eat refined sugar for breakfast, lunch and dinner via processed cereals and grains. Most of us consume an average of 53 kg of sugar each year (approximately
29 teaspoons of added and natural sugar each day), and 75 percent comes from the packaged and convenience products we eat and drink.

I’d encourage you to investigate the health risks associated with eating too many sugars (in Lunchbox Solutions I discuss the dangers of sugars and outline what are healthier ways to sweeten recipes, so that’s a great place to start).

There are several reasons should we should avoid sugars, including that they raise our insulin levels. Insulin is a hormone
that our pancreas produces and its main function is taking up blood glucose (sugar) into the cells for energy. High insulin levels are thought to contribute to multiple health issues but for this post where we are focused on raising the health status of our children — let’s keep to three main issues.

Key issues with sugar

1 High insulin levels can depress the immune system weakening our ability to fight disease. This occurs because white blood cells need stacks of vitamin C to kill bacteria and viruses. So our white blood cells work to accumulate
and store vitamin C within the cell. The problem is that vitamin C and glucose have similar chemical structures so they then compete to enter the white blood cells. Guess what happens when we have lots of glucose in our blood from eating lots of foods that contain processed sugars? Glucose wins and our white blood cells become deficient in vitamin C compromising our ability to fight bugs.

2 Too many sugars also upset the integral balance of good and harmful bacteria in the gut. When we consume too many sugars we can create an overgrowth of harmful yeasts and bad bacteria which override our helpful “disease fighting” helpful bacteria — hindering our immune system.

3 Refined sugars also provide us with no vitamins or minerals. In order for them to be metabolized, they draw on the body’s reserves of vitamins and minerals, depleting our body’s nutrients.

ACTION: Start a food diary and observe just how much sugar find there way into your daily diet. Here’s a tip for when looking at products and packaging — sugars tend to be any ingredient ending in “ose” — sucrose, fructose, dextrose, lactose etc. Try it — it will shock you!

Drastically reducing sugar (initially this is not an easy task) not only lightens the load on your child’s immune system it also allows your children to get off the ‘blood-sugar rollercoaster’.

Here’s another tip — cutting back sugar … life just gets better. Sugar highs and lows, make us all irritable and grumpy.

Audit Cont.

Q: How many processed foods are in your pantry, fridge and child’s lunch box?
-Literally count the number of packaged items and take an audit. If a food item has more then 5 or 6 ingredients you can bet it’s refined, altered and damaged. If you can’t pronounce the names of the ingredients in the food item, mostly likely it’s full of chemicals. I’d encourage you to become a food critic and learn what all those numbers and complex sounding ingredients really mean. Please see “Become a Food Critic” and the “Poor Choice, Better Choice and Fabulous Choice” Table in “Empower Their Choices” in Lunchbox Solutions.

Q: How many pieces of fresh fruit and vegetables are you all currently consuming each day?

-Daily consistency is key here.

Q: How many glasses of water do you drink?

Q: What sort of water do you drink?
-And I don’t mean the wet kind. One of the simplest and most important things you can do is invest in a water filter to protect your family against chemically-treated water. Most of our drinking water today contains chlorine and chlorination by-products, as well as numerous other contaminants. Drinking good quality water via a high quality filter system — promotes detoxification, enhances nutritional uptake and ensures optimal hydration.

Help your children develop the habit of drinking water throughout the day rather than juices and soft drinks. A mere two per cent drop in our body’s water supply can trigger signs of dehydration: fuzzy short-term memory, trouble with basic math and difficulty focusing on smaller print, such as a computer screen. Many children are frequently dehydrated, suffering with concentration issues, constipation and digestive problems.

Q: How many prescriptions has your child had in the last twelve months and over their lifetime?
-With regular chiropractic care and addressing these other tips for raising healthy children, many parents delight in no longer relying on antibiotics and instead being able to rely on their child’s own immune strength.

Q: How many sessions of sweaty exercise would each family member perform each week?
-Ideally each of us should be raising our heart rate 5 times a week.

Q: How many harmful chemicals are in your personal care and cleaning products?
-Source brands that are genuinely wholesome — free of nasty chemicals and toxins which are readily absorbed through the skin and tax our body and its defence system.

It can be a “reality slap” to take an audit and look at where you currently sit along the “healthy” and “not so healthy” scale. Where you sit on the “fresh” and “disastrously preserved” scale. Remember though that every moment we make choices and have the opportunity and capacity to influence both our child’s — short and long-term health.

 

Looking for a Kids Chiropractor in Auckland? We Can Help 🙂

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Checklist vector icon | Free SVG

The Busy Person’s Workout

 

If you’ve had no time during the week and you’re looking to fit in a quick, solid sweat, here’s your go-to do anywhere workout. It’s a great way to maintain muscle mass, keep your metabolism going and more!

Full-body movement everyday is important whether it be cycling, running, climbing, walking or this awesomely time-efficient workout. Here it is:

  • 5 reps of each of the following 5 movements = 1 circuit.
  • Repeat for a total of 3 circuits (add or subtract 1 based on your conditioning level and available time).
  • 1-2 minutes rest between circuits.

Squat

  • Stand with feet shoulder width apart and arms out in front of you.
  • Keep your core engaged and your tailbone tucked in.
  • Lower yourself by pushing your hips back and keeping your feet pointing straight.
  • Push weight through your heels and midfoot when pushing yourself back upright.
  • Increase difficulty
    • Add more reps.
    • Hold something decently heavy like a dumbbell or a bag full of things.

 

 

Push-Up

  • Start on the floor with your arms extended in front of you, your hands directly under your shoulders and your fingers pointing forward.
  • Maintain a straight line form your head to your heels.
  • Keep your elbows in and externally rotate your hands so that your elbow creases are pointing forward (imagine twisting the ground outward) and lower yourself.
  • Increase difficulty
    • Add more reps.

 

 

 

Good Mornings

  • Stand with feet shoulder width apart and arms behind your head.
  • Keep your core tight, back straight, knees slightly bent and weight on your heels.
  • Bend at the waist by pushing your hips back until you feel a little stretch in your hamstrings (behind your thighs).
  • Increase difficulty
  • Extend your arms up overhead.
  • Loop a resistance band behind your neck with the other end under your feet.

 

 

Single-Arm Dumbbell Row

  • Find a chair and get into a split stance with your right foot forward (knee bent) and left foot straight and back. Place your right hand on the chair and hold the weight in your left hand.
  • Keep your core tight, tailbone tucked and weight on your front foot (right) heel.
  • Pull weight to your lower ribs and lock your shoulder blade down.
  • Complete 5 reps on each side.
  • Increase difficulty:
    • Add more reps.
    • Add more weight.

 

 

Bear Crawl

  • Start on all fours.
  • Push with toes to bring your knees off the floor.
  • Keep pelvis stable and centred.
  • Crawl with your right arm and left leg moving up together.
  • Do the same on the other side.
  • That’s one rep.
  • Increase difficulty:
    • Add more reps.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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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

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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

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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?

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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!

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