Kids Balance Exercises: Tap and Hop

Introduction

Chiropractic care for your kids can greatly benefit their physical and mental development including improving their balance. Kids Chiropractic care is gentle, precise, and effective. Here’s a tip on how you can help your kids improve their balance with tap and hop.

[embedyt] https://www.youtube.com/watch?v=Sw4rezd3Gw0[/embedyt]

 

Kids Balance Exercises: Tap & Hop

This week’s activities focus on sharpening up your child’s body and brain connection. For this purpose, we will use the movement and stimulating the joints. Helping your child develop better balance and become more aware of their body position in space can improve their capacity to learn!

STEPS for Tap and Hop:

1. Firmly tap your knees three times.
2. Then tap your elbows three times.
3. Then tap your shoulders three times.
4. Crouch down and hop as high as you can.

GOAL: do this 5 times.

 

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Chiropractic for Running Injuries

At Revolution Chiropractic, we equip our structural chiropractors with the tools necessary to help you run better. And in addition, to recover from your running injuries faster, and prevent running injuries before they even start!

During the assessment, the structural chiropractor will obtain information about your running habits. They’ll look at your gait, biomechanics, footwear, strength, mobility, and spinal health. Since the tissues in your body interconnect and depend on each other for a function like gears in a machine. The structural chiropractor must look at all of these components to address your body as a whole.

They will take all this information to develop a care plan. As a result, that will help you recover and provide you with the necessary education and tools to prevent re-injury.

Your care plan may include adjustments, active rehabilitation, and exercises. You may also receive nutritional advice to reduce inflammation in your body and facilitate tissue healing.

If required, your Structural Chiropractor may advise on footwear and other external factors. Such as running surfaces and frequency. They will teach you exercises to address muscle imbalances and improve your technique.

If necessary, they will refer you to other professionals that will complement your care and get you better faster.

If you’re a runner, then you know that going through an injury can be a huge nuisance. It can also interfere with your regular running routine. That’s why we recommend strategies that promote prevention and optimization.

Call us today to book your complimentary consultation with one of our experienced practitioners who will assess your mechanics, analyze your running habits and provide you with an individualized care plan to prevent injuries.

 

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This blog is sponsored by Little Ninja & Priorityfitness

File:Man Running Scared Cartoon Vector.svg - Wikimedia Commons

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.

 

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How Smartphone Time Is Harming Your Children

At Revolution Chiropractic we take a structural correction approach to your spine and one of the big indicators of spinal dysfunction is forward head carriage. The head is basically a bowling ball balanced on the top of your spine and every inch it moves forward causes an exponential increase in how hard the muscle must work to continue to hold it up. The issues go much deeper than neck discomfort, this poor postural position increases the tension on your spinal cord, puts you at greater risk of a strain injury to your neck, speeds up the degenerative process of the spine and can cause nerve root impingement, which let me assure you is not fun at all.

What is really concerning is the number of children we are seeing with this postural issue. Chiropractors are seeing more and more children as patients with issues linked to forward head posture and a HUGE contributing factor is the amount of time they are spending on handheld screen devices. I have personally seen many children with their necks bent to 90 degrees as they stare at a tablet or phone on their lap.

According to the NZ Ministry of Health children age 5-17 should spend less than 2 hours per day sitting and using screens, and this time should not be continuous but rather broken up throughout the day.

 

Cont.

 

On top of smart devices creating postural problems, they are also reducing the amount of physical activity that kids are getting. Which reduces the creativity of tactile play. For the health of your children, we strongly recommend you reduce the amount of time they spend on devices, perhaps reward them with some screen time after some physical activity. It is much easier to raise strong children than it is to fix broken adults! Remember that kids imitate those around them, especially their parents, and let’s face it, we could all benefit from spending less time on our mobile devices.

When you are using your phone or tablet make sure you keep it at eye level for healthy posture. Your arms getting tired from holding them up is a great reminder to take a break!

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Children Mobile Phone Smartphone - Free photo on Pixabay

 

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.

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Woman sitting at desk | Free SVG

Why You Should Exercise As You Get Older

Introduction

For many years we have heard the term “use it or lose it.” This term seems to be the best way to describe the problems we face as we age. There have been many researches showing the correlation between inactivity and diseases and disorders in the elderly population. Our muscles are quite important as we get older, they can provide the body with amino acids which can be used as energy for various organs. The maintenance of strong muscles is crucial for preventing metabolic diseases and aid in healthy aging.

 

Reduced risk of falling

Falls can be a major risk as we get older. Around 30 percent of elderly people aged over 65 falls at least once a year. So what should you do to prevent your muscles becoming weaker? Exercise of course! Some people believe that exercise may make you more prone to falls. However, that is a common myth and it is quite the opposite. Exercising can help improve overall strength, co-ordination and balance making you less likely to fall. Research has shown that physical stress placed on our bone structure during exercise can stimulate the growth of new bone tissue as well making it less likely to fracture.

 

Improvement in mental health

As we get older our brain function can also decline. Being active as we get older can help improve brain cognition, prevent memory loss and can help with multitasking. Physical activity may also help slow the progression of brain disorders such as Alzheimer’s and dementia.

 

Helps you maintain a healthy posture

As we get older and we do not stay active, our spinal muscles that surround our spine become weak. The spinal muscles help stabilise our spine and keep it erect. However, with a sedentary lifestyle, the muscles that hold up our spine can weaken, ultimately creating a structural shift within the spine itself. These structural shifts can cause damage to the spine, discs, surrounding ligaments and muscles leading to constant pain.

 

Conclusion

Many people often are stuck with the mindset that exercise can only be done when we are young. Well research shows different. It is never too late to exercise, many of the benefits that come with exercising can be obtained once started. Inactivity can rapidly decline a person’s health when we’re older. Start exercising now and watch yourself feel 100 times better straight away!

 

Exercise is good not only for the young ones

 

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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?

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Benefits of Structural Chiropractic Adjustment

Benefits of Structural Chiropractic adjustments:

 

1. Proprioceptive retraining allows for improved function and strength.

The brain records these proprioceptive signals from the joints motion. Especially for chronic conditions, the brain is in need of retraining regarding the motion of that joint.

Adjustments take a joint through its full range of motion. This new input is then stored and replayed in the brain, similar to muscle retraining that physical therapists will do, or physical training of athletes, when the body has done the motion enough times it remembers it. This retraining provides a functional correction.

 

2. Adjustments provide improved nutrient supply.

The cartilage and other structures inside of a joint have no blood supply. These structures get their nutrients through motion. The blood supply goes to the outside of the joint and nutrients move into the synovial fluid of the joint. Joint motion moves this fluid around thus providing fresh nutrients to all parts of the joint, as well as removing waste.

If a joint becomes locked down by muscle spasm, scar tissue, a cast, or any other means, for a prolonged period of time the joint begins to feel stiff. You know the feeling of needing to stretch after sitting in the car for a long time.Specific structural chiropractic adjustments induces full range of motion and synovial fluid movement.

 

3. Adjustments can reduce pressure on the nerves.

Your nervous system is the control centre of your body, and it is not without weaknesses. Nerves and nerve bundles are soft tissue. They don’t function well under physical pressure. In fact it has been shown that inflammation, a bulging disc, or fragment floating around can interfere with proper nerve conduction.

The stuck joint as discussed previously can also physically be stuck pressing on a nerve, or could be causing inflammation that is pressing on the nerve, or could just be moving in a way that rubs the nerve. In any case. The adjustment can cause a relief of this pressure. Through movement of the joint to the correct position, or motion.

 

There are so many benefits for your brain and body when you get adjusted so here’s a quick summary of some of them:

  • Your brain/nervous system can better connect to your body.
  • Your joints will move more optimally which will in turn use the intrinsic muscles around those joints and improve blood flow to the area.
  • After adjustments, there is immediate activation and strengthening of the intrinsic stabilizing muscles. (it’s like a workout for them)
  • After an adjustment, the signals from these muscles to your brain get stronger, and therefore your brain will control them and the rest of your muscles better.
  • Your ligaments will regain their strength again.
  • Your discs and joints will not be under so much pressure because your structure is where it’s supposed to be with the appropriate muscles and ligaments supporting it and the nerves working strong.
  • The discs and joints will heal as they are not constantly getting abnormal/excessive pressure through them. (yes everything can heal if given appropriate blood flow, nutrients, nerve function, and support).

 

Structural Chiropractor in action

 

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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