Posture and Chiropractic

 

What are the benefits of good posture?

 

“Sit up straight” or “don’t slump” is advice we have all probably heard at sometime during our lives, as someone is trying to tell us to fix our bad posture. But you may not understand why having good posture is so important, and all the benefits that good posture can bring about. Here are just some of the many benefits that having good posture1:

  • Less chance of pain in the neck or lower back – poor posture places stress on these areas and can cause pain
  • Decreased incidence of headaches – poor posture leads to increased muscle tension at the back of the neck which can cause tension headaches
  • Increased energy levels – when all of our joints are in their correct alignment this allows our muscles to work at their best, which stops them from using excess energy, so this energy can be used elsewhere in the body
  • Decreased risk of joint degeneration – poor posture places excess stress on some joints, which can eventually lead to degeneration
  • Increased lung capacity – slouching compresses your lungs, having good posture gives your lungs more room to expand
  • Improved circulation and digestion – just like your lungs, other organs can be compressed with bad positioning, good posture allows your organs to work at their best, helping with functions such as circulation and digestion
  • Improved core strength and reduce injury – good posture allows your core and back muscles to stay active and engaged, resulting in a strong core. This strong core protects our spine and minimises your chance of injury
  • Increased confidence – good posture can make you appear taller and more attractive to other people. Which also improves confidence and self-esteem

 

What can cause bad posture?

 

Numerous things can cause us to have bad posture including2:

  • Slouching when sitting or standing – this can place strain on your muscles and can also cause some of your muscles to stop working effectively, which could leave you more vulnerable to injury
  • Wearing high heels – this can cause an increased curve in you lower back, putting more stress on this area of your spine
  • Increased weight or pregnancy – excess weight around the stomach and pregnancy can also cause and increased curve in the lower back
  • Leaning on one leg when standing – this causes an imbalance to muscles, mostly around the pelvis, which can place extra stress on the pelvis and lower spine. This can also be caused by carrying a heavy bag on one shoulder, carrying a child on one hip, or even sitting with your phone or wallet in your back pocket
  • Hunching over when at a computer or on your phone – this usually causes tight chest muscles and weak upper back muscles, which can cause pain and stiffness in the neck, shoulders, and upper back

 

How can chiropractic help?

 

Chiropractic is extremely beneficial when it comes to improving posture. The first way chiropractic can help, is through the chiropractic adjustment. By adjusting segments of the spine that aren’t moving properly, chiropractors can return the normal movement and function to the joints of the spine. Bringing  overall balance to the body. This helps with postural imbalances such as having one hip or shoulder higher than the other, or when the natural curve in your neck has started to straighten out.

When the joints of the spine are moving properly, this better enables them to sit in the correct position. Also allowing the muscles around them to activate work properly to support the spine, thus creating better posture3. However, chiropractic adjustments alone aren’t going to give you perfect posture. You will have to put in some work yourself. As chiropractors have so much knowledge on the spine and posture they can provide you with many stretches and exercises that will help to improve your posture. They can also provide lifestyle advice such as how best to set up your seat, computer, and desk at work. Chiropractic care along with the advice given by your chiropractor can have an amazing impact on your posture4.

 

 

 

References:

 

  1. Jonaitis, J. (2018, September 18). 12 benefits of good posture — and how to maintain it. Healthline. https://www.healthline.com/health/fitness-exercise/posture-benefits
  2. (2019, July 10). Common posture mistakes and fixes. https://www.nhs.uk/live-well/exercise/common-posture-mistakes-and-fixes/
  3. Physio Works. (2019, March 17). What are the benefits of good posture? https://physioworks.com.au/FAQRetrieve.aspx?ID=31641
  4. American Chiropractic Association. (n.d.). Posture. https://acatoday.org/content/posture-power-how-to-correct-your-body-alignment

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Poor posture affecting women | One of the keys in healing is… | Flickr

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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Don’t Follow The Crowd

The other week I was giving some lifestyle and diet recommendations to a client who commented on how hard it is to avoid certain foods, especially when going out to socialise. Of course, he is absolutely correct. This conversation spawned a realisation of the truth that making healthy choices and taking care of your body requires a level of commitment that might make you stand out or narrow your choices. This doesn’t mean you can never go out for dinner or to social gatherings, in fact keeping our social lives active is very beneficial for our health and longevity.  It means you may have to alter your choices or be more prepared beforehand.

Making choices that are commonplace and popular will get you the same results that most people have. Look at the health statistics of the general population like the rates of cancer, diabetes, and heart disease, not to mention things like fatigue, headaches, and mental fog so common amongst people and decide if you want those outcomes too, don’t follow the crowd.

Most of our health and the way our body performs comes down to the choices we make each day like the amount of alcohol we drink or choose not to drink, the type of foods we eat, how much water we drink and how active we choose to be.

Most people choose to be far too sedentary; choose not to be one of them.

Most people choose not to drink enough water; choose not to be one of them.

Most people choose to eat too much; choose not to be one of them.

Most people choose not to eat enough fruit or vegetables; choose not to be one of them.

We know that making healthy choices isn’t always easy but we are here to support your efforts to become a healthier and stronger person!

Don’t follow the crowd.

This blog is sponsored by Little Ninja & Priorityfitness.

Chiropractor Auckland

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People Group Crowd - Free vector graphic on Pixabay

Bringing Back The Willpower

 

Willpower

 

For years, self-help authors have been writing about willpower. The most popular notion being that we start out with a set amount of willpower and as we perform tasks throughout the day, our level of willpower depletes until we no longer have any left for the day.

However, this doesn’t make sense when translated into reality. I’m sure you’ve had days where you got way more done than usual… Maybe you were left feeling energized to do more after. And then other days that were complete write-offs and you might as well have stayed in bed.

So why is it that 9/10 times when we make big promises to change for good, we end up right back where we started? Well, there are a few reasons:

  • Trying to introduce too much change at once
  • Never creating a solid action plan to work from
  • Not addressing the life patterns that keep old habits around

But mostly, down to its core, it’s about how we perceive willpower.

Improving your life requires change. You might be trying to lose weight, eat healthier, get to bed earlier, clear your overloaded inbox, etc. All this requires that you draw on your willpower to actually get it done.

So what is willpower exactly? Well, you may know it by other words: determination, drive, self-discipline, self-control, etc.

Essentially, it’s all the things that raise your heart rate and make you sweat a bit because you’re making yourself do something you don’t really want to do – even though you probably should.

We used to think that it was a limited resource that we would have to draw upon and as we used it would eventually run out, but the research tells us otherwise. Stanford researchers asked 153 students about their attitudes towards motivation and willpower. Those that believed that willpower was a limited resource felt drained and depleted after a difficult task. And those that felt that it was cumulative, meaning that it builds as tasks get done, did better on every following task. The mind works in mysterious ways.

 

So what does this mean for you?

 

Well it means that how you THINK about willpower translates to how you ACT. Your own self-talk and beliefs determine how you handle a difficult situation and can mean the difference between getting good or bad results out of it.

For example, if you can’t find the motivation to get to the gym, try to re-frame the situation. Tell yourself every time you get your butt into the gym, you’re more capable of doing other things like getting home and cooking a healthy meal. This way you feel more energized and empowered when making changes.

 

If you’re lost on how to approach this, here are some action steps:

 

  1. Ask yourself about your understanding of willpower. How do you think it works? Consider how you define it and how that affects your actions.
  2. Use this prompt (or better yet, make your own): Following through on my new habits makes me feel like I’m capable of anything.
  3. The next time you feel like you’ve run out of willpower, ask yourself how you can reframe what it means to you. What success have you already achieved and how can you draw energy from those successes?

If you mix your willpower in with some positive self-talk, self-compassion and social support (think accountability) you’ll be serving yourself some savoury success soup.

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Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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File:Strength willpower and Love.jpg - Wikimedia Commons

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

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

Pillar No. 4: Stress Less, Be Well

Introduction

“The best time to relax is when you don’t have time for it.”

I think we can all relate with this quote. You find yourself halfway through the week swamped with a long list of to-dos and no end in sight… Except for maybe a vacation here and there, but let’s be honest, most of us fill those vacations days with just as much stuff to do as when we’re not on vacation.

I’ll let you in on a little secret to “The Art of De-Stressing”: building daily recovery time. Now the key word here is “building” because you won’t be able to do it all at once to begin with… If you’ve always been on the go, it’ll actually be a bit of a challenge for you to stop for a bit. So start with a little bit of downtime and build from there until you find a way to fit all your other stuff around your daily rest time.

 

Tips to stress less

 

Why rest?

Now for the important question: why do we want to build in daily rest time? Well it has to do with our brain, because you see, our brain function can be broken down into two categories: sympathetic activity (“fight or flight” activity) and parasympathetic activity (“rest and digest” activity).

Most of us tend to be in too much of a sympathetic state, whether it be from our jobs, the kids, our relationships, the bills and any other stressor that takes us to that state. When our body’s are in this “fight or flight” state our adrenal glands produce high levels of circulating cortisol and adrenaline, which are good for short term bursts of energy when trying to get away from a threat like a lion chasing us. But when stress is chronically high it can interfere with certain body functions, such as our digestion, metabolism, immune function and reproduction. If this continues it can result in our hormones being thrown out of whack, reproductive dysfunction, muscle loss, fat gain and even chronic fatigue, which does not make for a happy you at all.

 

Now, what can we do to prevent this sympathetic overdrive from happening in the first place?

Keyword: balance. There’s no way you can reduce all the stressors in your life. In fact, you don’t really want to because a certain amount of stress is actually good for us. Instead, you want to focus on finding more activities that promote your parasympathetic state.

 

Luckily for you, there are all sorts of activities that can help with this:

  • Yoga and Pilates: certain types are known to be very parasympathetic.
  • Meditation: offers huge help with rest and recovery.
  • Spa: can help you achieve a deep parasympathetic state.
  • Jacuzzi/Sauna: much like the spa can help you deal with stress.

 

Even if those aren’t feasible options for you due to affordability or time, there are many activities that can be done at home:

  • Reading: find a quiet spot to read 30 minutes before bed.
  • Zoning out: drink warm tea and watching an episode of your favorite Netflix series is a great way to wind down.
  • Music: listening to relaxing music before bed.
  • Bath and Candles: light some candles while having an Epsom salt bath before bed.

Just remember that it doesn’t matter what activity you choose, as long as you achieve a nice parasympathetic state while doing it. Find the activities that can help you get 30 minutes of quiet, restful, worry-free parasympathetic activity every single day and it’ll do wonders for getting control of your stress.

 

Looking for a Chiropractor in Auckland?

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Pillar No. 2: Eat Well, Be Well

Introduction

From reading this title you may be expecting me to give you the exact number of fruits and vegetables you need to achieve optimal diet status, or maybe a fancy new diet plan consisting of only baby broccoli. Many people have different takes on healthy eating and how to approach it, but chances are that your expectations for healthy eating may be too unrealistic. In this post I’m going to give you 5 REALISTIC eating strategies that you can start TODAY.

 

1.Aim for doing your best with what you have.

Healthy eating isn’t about perfection. It’s awesome to map out a healthy meal plan for the week and have your grocery cart filled with your favourite healthy foods but things don’t always go as planned. Your friends might ask you to go out to eat or you might run out of kale! There goes your meal plan – right down the drain. Instead of trying to be the flawless meal plan follower, it’s always a good idea to do your best with the options available to you. Going out to eat? Order a big salad with nuts/seeds. Run out of kale? Go with the frozen broccoli in the freezer. Life happens. The people who have mastered healthy eating learn how to deal with it.

 

2.Pay attention to your body’s natural hunger and fullness cues.

Take some time to tap into your body’s wisdom a little bit. Instead of counting calories, eat slowly (our bodies take about 15-20 minutes to sense satiety after starting a meal), be mindful of your body’s hunger cues and eat until only satisfied. When we listen to our body’s needs, we’ll notice that they are different every day. Maybe your more stressed or more bored, this all affects our body’s need and want for food. So the next time you’re watching your co-worker eat that delicious sandwich or smell a mouth-watering muffin, ask yourself if you’re truly hungry. And IF you decide that you are, eat to a comfortable point of fullness (about 80%) instead of stuffing yourself.

 

3.Keep it simple with basic eating principles and use common sense.

Healthy eating isn’t about scientific overload. Even some of the most educated nutritional minds out there keep their eating as non-scientific as possible. Instead, they follow simple principles, which may look like the following:

  • Eat real, whole, plant foods.
  • Eat when hungry, stop when no longer hungry.
  • Take supplements (vitamin B-12) and relax in the sun (for vitamin D)

You can formulate your own simple guidelines after reading, discussing, and pondering over all the nutrition science that exists. But leave the formulas and macronutrient percentages for the professional athletes.

 

4.Just eat what your body needs to stay healthy – no more and no less.

Don’t use eating as an escape from boredom. Stimulation from food is short-lived. As soon as the thrill of the late night ice cream wears off you’ll be looking for another flavour for your palate. Always remember that if our lives are dull and uninteresting, this is a fundamental problem that can’t be fixed with food. Only pursuing your passions and discovering the things that excite you can fill that void.

 

5.Organize your life and daily routine to make healthy eating easier.

Let’s be real: healthy eating is NOT easy. Neither is life. But the more you work on it, the more convenient and easy it becomes. Practice makes perfect. And eventually you’ll just do it without thinking. I won’t lie to you – real change is messy and challenging. But there are always ways to prepare for the worse. This varies from person to person and can include meal prepping on weekends, hiring a food delivery service with healthy food options or keeping junk food OUT of the house. Find what works best for YOU. We’ll be providing some strategies in blog posts to come so stay tuned!

 

Eat well

 

Looking for a Chiropractor in Auckland?

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Pillar No. 1: Sleeping Well

Introduction

So you’ve been consistent with your eating and your workouts for quite some time now, but for some reason the results you were expecting just aren’t happening. You need answers. What could possibly be happening?!

Well, have you considered your sleep habits?

Everything is dependent on proper sleep quality. From your performance during exercise to clearness in your thinking, all your functions are influenced by your sleep in some way. So it only makes sense that you get enough of it, as well as the best possible quality.

Unfortunately, more and more people are dropping below the minimum hours of sleep required to keep health problems in check and suffering from poorer sleep quality due to lifestyle factors that they would not have expected to play a role.

 

How do you KNOW that your sleep habits aren’t working for you?

1. You can’t think clearly

Our experiences and information accumulated throughout the day gets integrated into our memory while we sleep. Disrupting this process can lead to forgetfulness, confusion and reduced concentration.

 

2. Your mood is low

Sleeping refreshes neurotransmitters and regulates hormone production. Less of it leads to increased stress, unhappiness and decreased regulation of emotions.

 

3. Your immune system seems weak

Not enough sleep can decrease immune cell count and increase inflammation, which may lead to you getting sick more often and having an increased risk of inflammation-related illnesses.

 

4. You’re not losing weight

This one is a double whammy because not only is poor sleep linked to excess body fat, but excess body fat can reduce sleep quality. Talk about a vicious cycle!

 

5. You’re struggling through your workouts

As mentioned before, sleep allows your body to refresh neurotransmitters, but it also aids in flushing our energy-draining metabolites to help with nervous system activity, reaction time and endurance capacity.

 

Now, how do you ACHIEVE a good night’s sleep?

1. Wake up at YOUR appropriate time

When woken from a light sleep stage, you feel way better and more alert. Look into purchasing a device or downloading an app that senses sleep cycles and awakens you at an optimal, personalized time

 

2. Start moving

When it’s time to wake up, don’t think, just sit up, put your feet on the floor and start moving. It seems to help speed up the waking process.

 

3. Mind your caffeine and alcohol intake

Try to avoid having daily caffeine and alcohol as these can interfere with proper deep sleep. Save them for treats or special occasions only.

 

4. “Empty your mind”

This Bruce Lee quote rings true in more ways than one, and it DEFINITELY applies to sleep. Sometimes we’re just so frazzled with thoughts in our head that it can make it hard to fall asleep. There are many tools you can use to help this, such as meditation, quiet reading or you can try this: grab a pen and paper and get whatever thoughts you have floating in your head on that paper. This is quite therapeutic and can help you achieve genuine relaxation.

 

5. Get at least the minimum hours of sleep (7 hours)

Sleep should be made a priority, but it can be tough to see its benefits compared to the immediate urge to scroll through Instagram or watch one last Youtube video. Invest in your future and plan for proper sleep. Most people NEED 7-9 hours a night. If you’re way under this now, that’s okay. Just know that you’ll have to work your way up slowly. Try adding half an hour of sleep at a time and you’ll feel the difference.

 

Conclusion

Now you’ve got the why, what and how about getting a good night’s sleep. None of this is useful though, unless you put it to practice. So take even just ONE of these strategies and try it out. Your body and mind will thank you for it 😉

 

Tips for a better sleep

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.

Subscribe to our youtube channel for daily exercise or health advice. 
Revolution Chiropractic Youtube Channel

You can follow us on
Instagram Or Twitter ,connect with us on LinkedIn Or become a fan on Facebook.