Prenatal Chiropractic Care for Pregnancy

Pregnancy is such a wonderful, exciting time! There are so many changes that happen – physically, emotionally, and hormonally.  It can sometimes feel like a rollercoaster ride. One of the best things we can do as expecting moms is to take care of our ever-changing bodies and spine structure with chiropractic techniques so that we can enjoy our pregnancy.  Paying attention to your spine during pregnancy will also set us up for a quick labor, delivery, and recovery. Prenatal chiropractic care is safe, gentle, and effective for you and baby.

It aims to restore proper movement, function, and alignment to the spine and pelvis.

Here are some of the common reasons you should seek out chiropractic care if you are pregnant, trying to get pregnant, or a new mom.

  1. Weight Gain

A necessary, and often dreaded, part of pregnancy is the weight gain that accompanies it.

The increased weight gain will be everywhere, but obviously concentrated in the abdomen.

This increases pressure on the abdomen and on the joints and discs of the spine overall.

The tendency here is to pull the low back forward.

Prenatal chiropractic care relieves the extra tension in the joints and discs allowing you to better adapt and get used to your growing belly bump.

  1. Increased Curves In The Low Back

As mentioned above, the extra weight through the abdomen will pull the low back forward, and cause more grinding and compression through the joints of the low back.

This often will cause the classic low back pain experienced by pregnant mothers.

Interestingly, the rest of the spine will change its shape due to the increased curve in the low back.

The mid-back for example will increase its curve, and the neck will straighten out. This can lead to mid back pain, and neck discomfort as well.

  1. Changes in Walking Patterns and Pelvic Movements, how prenatal can help

We all have heard and seen the classic pregnant “waddle”.

This tends to be most noticeable in the 3rd trimester of pregnancy, as baby descends into the pelvic inlet (sometimes called “engagement”)  but the spinal and mechanical changes start as the baby occupies more and more space in the uterus, around the 2nd trimester.

As baby grows, it will limit the ability of the sacrum, to freely rock back and forth.

What we typically see is the mom will gradually (and most noticeably) increase her base of stance (or distance between the feet) as she walks to compensate for this lack of rocking motion in the pelvis.

This is something we can identify quite easily and, through prenatal adjustments, gently encourage the normal motion of the sacrum.

  1. Round Ligament Pain

This is what tends to bring a lot of pregnant woman into our office.

In and around the second trimester, a ligament that attaches the uterus to the abdominal wall (the round ligament) tends to get spastic, and with that, getting in and out bed, turning in bed, and twisting can cause a sharp stinging pain along the side of the belly.

We train our chiropractors to relieve this spasticity and allow for proper tension and balance to return between the two ligaments.

One of the problems that can arise if this is not corrected is a difference in tension between the round ligaments on either side of the uterus.

This is one of the many ways intrauterine constraint develops which can reduce the space for baby to grow.

Keeping balance between these 2 ligaments is good for mom (pain relief!) and good for baby (more room in the womb)

  1. Symphysis Pubis Dysfunction / Pubic Bone Pain

Towards the end of pregnancy, as your body begins to prepare for labor, the pubic bone will start to separate (to allow the passage of the baby through the pelvic inlet).

However, if you have not been under prenatal chiropractic care, and there is abnormal pelvic mechanics, what can happen is the pubic bone will separate unevenly.

This often causes excruciating pain getting in and out of bed, cars, chairs, and walking.

It also can potentially interfere with the baby passing through the area.

Complications that can arise include baby’s shoulder getting stuck (called shoulder dystocia), which can slow down labour, and lead to unwanted interventions.

Allowing the pubic bone to separate evenly, and having it monitored in the third trimester is one of the easiest ways to avoid the pain and discomfort while pregnant, and reduce dystocia during labour..

  1. Decreased Labour And Delivery Time

Getting adjusted, keeping the spine and sacrum aligned, flexible and moving ahead of labour is a great idea.

Research has shown that moms under chiropractic have decreased labour times, and decreased interventions required during delivery. [The effects of chiropractic treatment on pregnancy and labor: a comprehensive study. Fallon J. Proceedings of the world chiropractic congress. 1991; 24-31]

Most moms for this reason alone will choose chiropractic care.

Giving birth is like a marathon!

Prenatal chiropractic care is the training and fine tuning before the big event.

  1. Postpartum Recovery from pregnancy 

As you heal after delivery, this is a wonderful time to work on your spinal alignment.

With continued elevated circulating levels of relaxin following pregnancy, you are more “malleable”. We can also work on your alignment as you come back together.

Working on core strength, pelvic floor strength, and of course the new mechanical challenges of breastfeeding while you are healing will help your transition to motherhood as pain free and seamless as possible.

Want To Get Started On Having A Pain-Free, Enjoyable Pregnancy And Labour?

Chiropractor Auckland

Contact Revolution Chiropractic – Leading Auckland Chiropractor

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WELLNESS – TOP 5 TIPS ON RAISING HEALTHY CHILDREN

In the next five blogs, I will reveal the top 5 tips on raising the wellness of children!

But first, I want to address an important question.

When it comes to raising healthy children, how would a chiropractor and a medical professional proceed?

There are two significant differences that exist between the ‘chiropractic wellness’ approach and the ‘medical approach’ to health as each sets a different goal and a different course of action.

Firstly the medical profession views the human body as a conglomerate of chemical and mechanical functions so that when a health challenge arises, doctors look specifically at the problem area and take a “we’ve got to fix it” approach. This might be through eradicating germs that they credit with creating disease or through offering drugs or surgery. The focus is to reduce symptoms and to address health issues in a disease-oriented model.

Wellness chiropractors see the body as a whole, acknowledging that the body works together. So that when we compromise, or tax one area of our body, other areas can, in time, become vulnerable.

Most of us are aware that our nervous system controls and coordinates every function of the body. Still, we may not appreciate that there a significant number of stressors that accompany our modern lifestyle, which taxes our spine and nervous system. These lifestyle factors move a body out of balance and threaten our health. Chiropractors ask questions like, “How can we help the body recreate balance and good function?” and “What part of this person’s environment is taxing their health?” Chiropractors take a vitalistic view of the human body, respecting the body’s innate or inner intelligence and adjust the spine to stimulate the body’s natural ability to recreate balance, order, and healing.

While current health issues are addressed, wellness chiropractors are most excited about helping clients become proactive about all facets of their health.

 

Chiropractor Auckland

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Balance & Reach: Kids Balance Exercises

Kids Balance Exercises: Balance & Reach (Part 2)

Now we will make the balance and reach exercise a bit harder! 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.

STEPS to Balance:

1. Start on all fours.
2. Reach your LEFT ARM and RIGHT LEG out straight, hold for 10 seconds, relax it down.
3. Now, balance your RIGHT ARM and LEFT LEG out straight, hold for 10 seconds, relax it down.

CONCENTRATE ON: keeping your body still and not leaning over or letting your shoulders drop when you do the exercise. Be sure to hold the exercise for 10 seconds.

 

Looking for a Chiropractor in Auckland?

Contact Revolution Chiropractic – Leading  Sports Chiropractor Auckland

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finding balance | collected many rocks for mini cairns ...

Kids Balance Exercises: Snow Angel

Kids Balance Exercises: Snow Angel

This activity will help your child to forge stronger sensory and movement connections to their limbs. 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 Snow Angel.

STEPS for Snow Angel:

1. Have your child lie on the ground face up with arms by their side and legs together.
2. Have them close your eyes.
3. As the parent you will tap an arm or a leg to indicate for your child to move it outwards then bring it back into their body.
4. You can tap an arm, or a leg, or both at the same time. And voila, snow angel.

 

LEVEL 2: Instead of tapping the limb you will tell them “left arm” or “right leg”.

 

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

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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Protection Plan Of Care

Following an initial care phase at Revolution Chiropractic, we frequently offer what we call a Protection Plan. This is a tailored plan of Chiropractic checks. Designed to maintain, or protect, the positive changes we’ve achieved with your spine.

The majority of issues we find in the spine are due to months, or more commonly years, of cumulative stresses to the body. Dysfunctional movement patterns of the spine become ingrained in the brain, and Chiropractic adjustments, along with spinal exercises, aim to rewire the brain so-to-speak as well as allow muscle, ligament, and tendons to heal and function properly.

How

After the initial care plan is complete, your spine should be much stronger, functional, and resilient to stress. However, it won’t miraculously be invulnerable to the future impact of poor posture, repetitive strain, or sheer bad luck.

I like to describe it this way; we design your initial care phase to unravel the effects of past stress. While the protection care plan helps you move more smoothly into future tensions.

A Scandinavian study published in 2018 compared the effect of scheduled maintenance care (what we call a Protection Plan). Versus seeing the chiropractor only when pain occurred. It discussed how this affected the frequency of bothersome low back pain (i.e., pain that affected the ability to do desired daily activities. The maintenance care group had nearly two weeks less bothersome days than did the control group in the year.

Results

Now, this study didn’t show that low back pain completely disappeared in these chronic back pain sufferers, but they did gain more days on which they were able to do what they wanted, unhindered by their pain, which is a win. As with any scientific research piece, it is somewhat limited in its scope, in this case, it only looked at low back pain in chronic low back pain patients, which is far from the only group of people that we work with during practice!

Pain is something measurable to an individual, but we must also consider the potential effect of a spine that is more mobile and putting less tension on the brain and spinal cord on the overall capacity and well-being of a person. We see it frequently, better sleep, more mobility when playing sport, or just doing regular physical activities and fewer headaches, just to name a few! Of course, different people respond differently, and everyone has the choice of how they want to manage their health care. Still, we will continue to make available (and personally utilize, yes, chiropractors need chiropractic too!) maintenance care in the form of our Protection Plans.

Chiropractor Auckland

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How To Strengthen Pelvic Floor Muscle

You may have heard about pelvic floor muscles in the context of pregnancy so you might assume that they’re only of interest to pregnant individuals. Although pregnant women benefit immensely from pelvic floor strengthening they’re a concern for everyone. Why? Because everyone has pelvic floor muscles!

Pelvic floor muscles are layers of muscles that stretch from your tailbone to your pubic bone. When you lose normal control of these muscles it’s known as pelvic floor dysfunction. This can result in incontinence (lack of urination control) and pelvic pain.

Here are a couple of anatomy diagrams for you visualize these hidden muscles:

    1. Female Pelvic Floor Muscles

    2. Male Pelvic Floor Muscles

You may be wondering what the big deal is. These are not like your triceps muscles that you can flash and impress others with… no. They’re more functional than that. The reason you want to get into the habit of strengthening these mystery muscles is because as you age the likelihood that you experience incontinence whether it be from a coughing or exercising increases.

For pregnant women in particular, the risk of getting pelvic pain, which is common during pregnancy, decreases when strengthening your pelvic floor muscles regularly.  It also helps support your body with the increasing weight of the baby.

So how do you work them out? Well we’ve got 2 exercises for you that vary from normal to advanced.

Important note: do NOT hold your breath during these exercises. Breathe nice and slowly.

KEGEL (normal):

  1. Tighten the muscles you’d use to stop urinating midstream.
  2. Hold for 5-10 seconds.
  3. Relax the muscles.
  4. Repeat 15 times.

SUPER KEGEL (advanced):

  1. Stretch your spine to the ceiling.
  2. Squeeze the muscles that you’d use to stop a bowel movement.
  3. Inhale and maintain the squeezing of those muscles.
  4. Exhale and maintain the squeezing.
  5. Squeeze the muscles you’d use to stop urinating midstream. Your entire pelvic floor should be contracting now. BREATHE.
  6. Hold for 5-10 seconds.
  7. Relax the muscles.
  8. Repeat 10 times.

It’s recommended that you perform this 2-3 times a day.

What’s really handy about these exercises is that you can perform these exercises anywhere as it’s all happening internally. So next time you’re bored or stuck in traffic, work your pelvic floor muscles and future you will thank you!

 

Chiropractor Auckland

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Heavy Lifting For a Stronger Body 

Is lifting heavy objects good for you?

This week I’m going to talk about a movement category that you may be missing from your gym routine and give you a few examples of how to implement heavy lifting This is something I have done on and off for many years in my strength training. 

Lifting heavy barbells and dumbbells and doing bodyweight exercises in the gym is a great thing, in fact it is essential for the health and maintenance of your body. But what you may be neglecting is the basic human movement of carrying heavy things.  

What is the benefit of lifting heavy objects?

Carrying heavy objects recruits muscles in a different way than performing the basic push, pull, squat and hip hinge categories of movements that make up the majority of modern training. I’m not saying not to do these movements by the way, they MUST be done to create a strong and resilient body. Just don’t neglect heavy carries!  

Carries can serve as a great warm up for the trunk muscles before heavy squats and deadlifts, for some conditioning work or as the main lift of the day. 

Types of Lifting Heavy/Carries

Farmer’s carries 

Unless you have access to specialty farmers carry bars you can simply grab a heavy dumbbell or kettlebell in each hand and go for a walk. These can be done for time or for distance.  

See how far you can go or how many lengths you can do in a given time frame (eg. 20-60 seconds) and then increase the weight the next week.  

OR 

Try and improve your time to carry a given weight for a given distance eg50 meters, or the length of your gym. 

Suitcase carries 

These can be done the same way as the farmers carry but you are only carrying weight in one hand. These will really tax the lateral stabilising muscles of the trunk and are a great way to get ready for heavy squats and deadlifts. Pick up a dumbbell or weight plate in one hand and pace the gym in between your warmup sets. 

Waiters carries 

These can be done with a weight in one or both arms raised overhead and are a great option to warm up the shoulder stabilisers before pressing movements (bench press, dumbbell presses) or overhead work (overhead squats, snatches, jerks). 

 

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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Heavy Lifting - Chiropractic Auckland

Netflixing Without Back Pain – Stretch

You know it happens. You go on to Netflix and promise yourself that you’ll only watch one episode and get off your butt… One episode turns into two… two turns into three… and before you know it you’re binging. 

Or maybe you’ve got a date arranged around an intense TV marathon that’s going to be epic. 

Before you decide to set out on a TV show marathon whether it be alone or with your partner, consider taking the right steps to take care of your spine and avoid any pain or injury that may come your way. 

Steps to Stretch:

  1. Plank beforehand:
    Before committing to your hours of absorbed fun, plank. The plank position helps engage your core muscles and take on the stresses of sitting for long hours. Nothing fancy here, go as long as you can and challenge yourself a bit! 
  2. Sit properly:
    Slouching can add additional stress on your back. Reset your posture periodically by backing your butt right back to where the backrest meets the cushion.
  3. Do NOT kick your feet up:
    Kicking your feet just adds more stress to your lower back and encourages slouching. It’s okay to do temporarily but not for an entire episode.
  4. Stretch it out:
    Try out a stretch break every hour. Here are the steps to what’s called the “figure four stretch”.
                 i) Slide to the edge of your seat
    ii)
    Cross one leg over the other into a figure 4
                 iii) Sit up tall and feel the stretch in your glutes
    iv)
    Hold for 30 seconds and repeat 3 times on each side
  5. Break? Get up and move:
    Whether you’re going for a bathroom break, refilling your wine or getting some more snacks, every step counts. Periodically, getting up and walking or stretching is an excellent solution to avoiding any back pain and should always be encouraged. 

 Try these out and impress your date with these helpful tips to take care of your bodies. 

 

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

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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.

 

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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Exercises for Pregnancy

Giving birth takes an incredible amount of physical effort… so be prepared! We’re going to share some exercises for all you mothers to be that won’t only help with your pregnancy, but also give you more energy, better sleep, less back pain and overall a much more pleasant pregnancy experience.

It’s best to consult with your GP or Structural Chiropractor about whether these exercises would be appropriate for your individual situation. Please discontinue any exercise if you begin to have any unusual vaginal discharge, dizziness or chest/abdominal pain.

It’s a good idea to build up slowly if you were not regularly exercising before your pregnancy. Listen to your body and ensure that you’re fuelling your body with more nutrients, water and plenty of rest.

High intensity exercise is NOT recommended, as it is associated with distressing the foetus. Aim for 15-20 minutes of moderate intensity or 45 minutes of low intensity exercise at a time. Walking, aqua aerobics, Pilates and yoga are all wonderful exercise options to take up when pregnant.

Here are 3 basic exercises for you to try at home:

  1. Cat-Camel
    • On all fours, arch your back up to the ceiling then relax to a flat back position.
    • Breathe through the movement.
      Image result for cat/camel pregnancy
  2. Glute Bridge
    • On your back with your knees bent, lift your buttock off the floor as high as your comfortably can
    • Hold for 5 seconds then gently lower it down
      Image result for glute bridge pregnancy
  3. Bird-Dog
    • On all fours slowly lift and straighten one leg.
    • Lower it slowly.
    • Then raise the other leg.
    • Repeat 10 times. If you’re feeling strong, raise the opposite arm at the same time.Image result for bird dog pregnancy

Give these a try and prosper from an amazing pregnancy! If you have any questions or concerns, please don’t hesitate to call or e-mail us. Information can be found on our website: https://revolutionchiro.co.nz

 

Looking for a Chiropractor in Auckland?

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