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.






  1. Jonaitis, J. (2018, September 18). 12 benefits of good posture — and how to maintain it. Healthline.
  2. (2019, July 10). Common posture mistakes and fixes.
  3. Physio Works. (2019, March 17). What are the benefits of good posture?
  4. American Chiropractic Association. (n.d.). Posture.

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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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Ready to workout? Think again…


Warming up before a workout is even more important than you think!


How many times have we just jumped into exercising without warming up properly? How many times have we got injured? Well, the two things mentioned above, warming up and getting hurt, go hand in hand. Warming up is extremely important due to a couple of reasons. Firstly, it can help loosen up our joints, muscles, and ligaments. Secondly, it can raise the body temperature and increase blood flow to muscles. Finally, it can help improve our performance in whatever form of exercise.

Warming up is extremely important for the body to prevent injury. Having a good warm-up can help loosen the joints, muscles, and ligaments in our body and stimulate our nervous system. Before we start exercising, our body is stiff, and we cannot move as smoothly as we would like. This puts us in a state which is more fragile. As we warm up, our joints, muscles and ligaments begin to have more laxity gradually. This is because warming up can stimulate the body to create more synovial fluids around the joint, which means we will not be suddenly overstressing any part of the body.

Additionally, it will also increase the speed that nerve impulses travel, leading to improved balance, motor control, coordination, and proprioception. All those components are crucial for doing any sports as it helps with performance and avoiding injuries. As a result, warming up can decrease the likelihood of overstressing your body and minimize any falls or accidents.


Functions of Temperature 


Warming up our bodies before we exercise can also raise the core body temperature and increase blood flow to muscles. When the body transitions from everyday life to high-intensity physical workout, a host of biological changes happens to our body. That’s why it’s good to ease into it. During our warm-up, breathing and heart rate gradually rise, leading to an increase of energy increase. Due to the increase in energy exertion, the body gradually warms up. Additionally, with heart rate rising, the muscles will be supplied with more oxygen. This results in a higher metabolism as the body will need more energy to function at its capacity. Having a warmer body temperature for our muscles can lead to increase elasticity in the muscles again, this can result in decreasing the chances of any injuries


Effects on workout


Finally, warming up can increase our performance. This is due to two reasons; the alterations in the body and the change in mentality. As mentioned in the paragraph above, a good warm-up can increase our metabolism, helping reach one’s performance potential. A thorough warm-up can change our mindset and mentally prepare for the upcoming task. With most sports and workout, it requires high levels of alertness and concentration. This adjustment in mindset can enhance the concentration on technique. With better technique again, it can lead to a decrease in injury. Andrea Pirlo, a famous footballer once said, “We play football with the head. Your feet are just tools.” This quote cannot more relatable with any sports or workout. The first change that occurs should be in your mind before you start performing. This is where an excellent warm-up comes into play.

Warming up is often overlooked by many amateurs or people who have just started to exercise. It can be argued it may be one of the most important aspects of the workout. Warming up properly can help loosen the muscles, ligament, and joints in the body, and it can help raise our core body temperature. Both of these can diminish the chances of injury. Most importantly, though, it can help mentally prepare us for the workout, exercise, and game that’s coming up. So before jumping straight into it next time, arrive 15 minutes earlier to prepare and get a good quality warm-up.


Chiropractor Auckland

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Coronavirus, School, and Prevention – Stay Safe

Coronavirus preventation 

Now that school is about to start, parents getting their kids ready for this new year and people gradually returning back to work, holiday season is now truly over. This is the time of the year where people especially kids start to have more human interactions again. As a result, this can lead to more bacteria being spread around. With the current coronavirus situation floating about I thought it would be a good time to remind us all about how to deal with flu again. Side note, New Zealand should be safe from the coronavirus as of February 2nd, foreign travellers who have left Mainland China will not be allowed in the country. That being said, there are still other germs and yucky stuff floating about.

  1. Wash your hands – Imagine all the stuff that we touch every day and the same object being touched by other people. We don’t know what the person before you who has touched the same object has. So to be safe wash your hands after you go to the bathroom, before and after you eat. Remember a rinse under the tap isn’t enough so use soap and give your hands a rub. After dry it thoroughly, especially between the fingers. Bacteria loves moisture so don’t give it a chance for it to grow. By washing our hands it can help prevent the spread of bacteria.
  2. Vitamin C – It is no secret that vitamin C can help with immunity. With a strong immune system it can prevent us from getting sick. This is because vitamin C helps your body stimulate more production of white blood cells which is designed to help your body to fight off bacteria. Plenty of fruits and vegetables contain vitamin C; oranges, kiwifruit, broccoli and berries are just a few. If you think you are not having enough or would like an extra boost, there are supplements available.
  3. Rest – Rest is the best way to cure any sickness. A lot of the time when we get sick is because our body is already weak, this makes it an easy target for bacteria to attack our body. The best way to rest is to sleep. While we are sleeping it provides an opportunity for our body to recover and strengthen. So it’s important to get 8 hours of quality sleep every day. There are several ways to improve on your sleep such as supplementation (ie magnesium) and staying off your screen 30 minutes prior going to bed. To know more about sleep quality check out our other blogs!
  4. Stay home – Stay home if you are sick! That’s the best way to prevent bacteria, viruses, and coronavirus being spread around the community. If you are home you can also get more rest to allow proper recovery too. If we can minimise the spread of the bacteria or virus, it will become less harmful and toxic. So do the community a good thing and stay home if you are feeling under the weather. This applies to kids as well, we don’t want other kids getting sick during this period of time.

Holiday season is now over and we are now getting back into the swing of our usual lives again. This makes us susceptible to getting sick as people around the world are coming back home now. Hygiene, vitamin C, rest and staying at home are just a couple of ways to keep you and the community safe. So follow the 4 advice mentioned above and stay safe!

Chiropractor Auckland

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The Importance of Exercise: Flexibility

There are 4 types of fitness; strength, endurance, balance and flexibility. Previously we have discussed the first three. Our final type of exercise and fitness is flexibility. Flexibility is the range of motion of your joints or the ability of your joints to move freely. Additionally, it could also mean the mobility of muscles that’s able to move freely around your joints. Flexibility is often under looked just like balance, so today we are going to bring more awareness to that aspect of fitness.

Benefits of flexibility

There are many benefits of having good flexibility; decreasing the likelihood of injuries, greater strength and improve physical performance are just a few. If we think of our muscles like a rubber band, it would be easier to understand how having good flexibility can help us in the aspects mentioned above. Firstly, by increasing your flexibility you are less likely to get injure because there is more ‘give’ in the muscles. Just like a rubber band, it’s hard to break in its normal state and only breaks if it’s overstretched. If our muscles can be more flexible, it can stretch more resulting in a decreased likelihood of strains and sprains.

Secondly, having more flexibility can increase strength. In order to maximise your strength, you’ll need to maximise range of motion which can be achieved by having greater flexibility. Finally, improving flexibility can also improve our physical performance. This is because as we become more flexible, we are able to store more kinetic energy. Just like a rubber band, if it’s stretched to its maximum and released, it’ll fly further with more force. The muscles in our body are just like rubber bands. If it can be stretched further and then contract, it’ll produce more force and explosive power. As a result, it’ll help with physical performance especially for athletes.

How to become more flexible

So the main way improve flexibility is through stretching. Unfortunately, there are no shortcuts to increase flexibility. The best way is to consistently stretch different parts of your body every day. For example, one day you can stretch just your upper body muscles, on the second focus on your back muscles and on the third focus on your lower body etc. If you stretch consistently, the results will come and gradually more flexibility will be gained. Fortunately, we don’t need to spend too long every day working on our flexibility, 2-4 minutes of daily stretching in total will be enough.

Flexibility is one out of the 4 types of fitness. There are many benefits by becoming more flexible, decreasing likelihood of injuries, increasing strength and improving physical strength are only some mentioned. To become more flexible, you must work on it every day for 2-4 minutes. So it is possible to become bendy without dedicating hours to it. But remember to work on flexibility on different parts of the body! This concludes our ‘Importance of Exercise’ series of post. Keep working on all 4 types of fitness and your body will become stronger and healthier!

Chiropractor Auckland

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Fix Your Neck & Shoulder Pain

9 Exercises to Relieve Neck and Shoulder Pain


Open Book | 5 reps per side

Start by lying on your side with your knees bent in front of your hips and hands over your ears, elbows pointing forward. Inhale and reach the top elbow to the ceiling, looking up at the elbow point. Exhale and continue to open the top elbow to the backside until it touches the floor or an elevated prop such as a pillow (to decrease range of motion). Stay for a full inhale and exhale, relaxing your shoulders, inhale again, then exhale and return to the starting position.

Tip: Keep your knees stacked and resting on the floor; move slowly and imagine that you are unwinding the top half of your spine.

 Thoracic Extension | 3-5 reps

Start seated on the floor with your mid back resting on a foam roller or a rolled-up bath towel. Support the head in the hands, elbows wide, and keep the feet on the floor. Inhale to prepare. Exhale and slowly extend your spine back over the roller, only moving as far as you need to until you feel a gentle stretch in the upper back, chest and abdominals. Inhale to hold. Exhale and return to the starting position, using your abdominals.

Tip: Start with a small range of motion and gently increase this over time; you should feel no discomfort in your low back during this exercise.

Head Tilt | 2 min

Start in a comfortable seated or kneeling position, with the head stacked directly above the shoulders and the arms resting by the sides. Inhale to prepare. Exhale and slowly and gently lower the left ear towards the left shoulder, only so far as you need to feel the beginning of the stretch. Inhale to hold. Exhale and return to the top. Repeat to the left side, pausing on the inhale breath and moving on the exhale. Next, exhale and turn your head to look over the right shoulder. Inhale and return to the center. Exhale, look over the left shoulder. Continue to slowly alternate between each position.

Tip: There are many small muscles to stretch between positions A and B. Take your time throughout the movement phase to gently release each muscle.

Neck Roll | 3 circles per side

Start in a comfortable seated or kneeling position, with the head stacked directly above the shoulders and the arms resting by the sides. Inhale to prepare. Exhale and slowly and gently lower the left ear towards the left shoulder, and then take the chin towards the chest. Inhale as you continue to circle, taking the right ear towards the right shoulder, and finishing by stacking the head above the shoulders in your starting position. Reverse the circle.

Tip: Match the pace of movement to your slow breaths, exploring each position as you transfer through it.

Shoulder Shrug | 10 reps

Start in a comfortable seated or kneeling position, with the head stacked directly above the shoulders and the arms resting by the sides. Inhale and lift the shoulders up towards the ears. Exhale and return them down, feeling the blades settle on the back.

Tip: This move strengthens and releases the muscles in the upper back.

Kneeling Arm Circle | 3-5 reps per arm

Start in a high kneeling position or seated on a chair, with the head stacked directly above the shoulders and the arms resting by the sides, palms facing in and thumb forward. Inhale, reach the left arm straight up to the ceiling, and pause. Exhale, rotate the palm away from your body, and continue to circle the arm until it is back down by the hip, palm facing out and baby finger forward. Inhale and begin to reverse the circle, stretching the arm behind you and up to the ceiling. Pause, then exhale, rotate the palm back to the body, stretch the arm all the way forward and return it down by your side, palm facing in.

Tip: Really stretch out through your arm as you make this circle, taking up as much space in the room as you can; keep your head, neck, and hips relaxed.

Wing Span | 2 min

Start in a high kneeling position or seated on a chair, with the head stacked directly above the shoulders and the arms stretched directly out to the side, in line with the shoulders, palms forward. Inhale to prepare. For one long exhale: reach the arm up overhead, palm forward; the left arm down by your hip, palm back; bend the elbows and reach the fingers towards each other at the center of your back. Stay for a full inhale and exhale. Inhale again to return to the starting position. Exhale to repeat on the other side. Continue slowly alternating between each position.

Tip: It doesn’t matter if you can’t touch your fingertips, because over time you will be able to!

Scapula Slide | 10-15 reps

Start on all fours, wrists under shoulder and knees under hips, with a long flat back. You must press firmly into your palms and fingertips to feel the engagement through your mid-back. Keeping the elbows STRAIGHT, inhale and slide the shoulder blades (scapula) together (you’ll feel as if you’re dropping your chest to the floor). Exhale, press into the hands, and return to the starting position.

Tip: You must keep your elbows straight! If this is challenging to do on all fours, stand up and place your hands against the wall to perform the exercise.

Neck Retractions | 6-8 reps

Start by lying on your back, knees bent, arms down by the side, and the eyes straight up to the ceiling. Inhale, gently jut the chin forward to the ceiling, while keeping the back of the head on the floor. Exhale, retract the chin in towards the throat, and feel the back of the neck lengthen.

Tip: Don’t jut the chin forward too much; it’s a small move. Focus on lengthening the neck against the floor during the retraction phase.


Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy Chiropractor Auckland

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This blog is sponsored by Little Ninja & SPARTAFIT


The Importance Of Exercise: Balance

There are 4 types of exercise; strength, cardio (aka endurance), balance and flexibility. We have previously touched on strength and cardio training. The main topic this time is balance. Balance is extremely important for everyday life, it keeps our posture stable, keeps us upright and stops us from flopping all over the place.

The body and balance

Our body has a very smart way to maintain balance. Your balance is co-ordinated through 3 main aspects; eyes, feet and ears. Your eyes of course tells your brain where you are and how you are perceiving things. The feet acts as our proprioceptors. In other words they tell the brain how and where our bodies are positioned. Finally our ears keep our body in balance. Your ears consists of a part called the semi-circular ear canals and they are filled with tiny hairs. These tiny hairs in our ear help relay motion and gravity information to and from our brain. On a physical aspect, our core is what keeps us upright physically. By strengthening your core, you will gain more stability thus leading to better balance.

Most of balance actually comes from our core as well. Having a healthy strong core helps us balance and prevents injuries too. We have done plenty of videos on core exercises so head over to our instagram page to find some exercises. I would recommend you to work on your core 2-3 a week for around 15 mins each time.

How to improve

If you are doing a lot of strength training with weight, consider swapping out bars with dumbbells or kettlebells. By using dumbbells  or kettlebells you will engage your core more as each side will be functioning individually. This allows you to engage your core more so you can stay balanced while lifting weights. Another way you can train your balance is to include yoga or Pilates in your training. Yoga and Pilates trains your balance by staying different positions for a period of time while engaging your core muscles, legs and muscles that keep you up right. At the same time it helps your flexibility.

You don’t have to have a 6 pack to show that you have a good stable core. Just specifically work your core 2-3 times a week. Like mentioned previously we have made plenty of videos teaching you how to strengthen your core. Additionally, we have just made videos on exercises that help improve balance. Think about how you can change up your regular exercise routine to better your balance as well. Remember, balance is just as important as strength and cardio fitness. Having good balance can help you with injury and accident prevention.


Looking for a Chiropractor in Auckland?

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy Chiropractor Auckland

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5 Turmeric Tea Recipes – Plus The Health Benefits Of Turmeric

Overview You can use turmeric to reduce inflammation and pain related to inflammation. Making a tea from it is one of the easiest ways to consume turmeric. In fact, learned people often describe turmeric tea as the anti-inflammatory tea! Making turmeric tea is nice and simple, and there are all sorts of variations and adaptations of the recipe, allowing you to customize it to suit your personal taste. Whichever recipe you use (or even if you get creative and make up your own version), it’s important that you only use good quality turmeric powder, or alternatively, you can use grated fresh turmeric root for a stronger flavor. There are numerous turmeric health benefits, and you can read more about the benefits of consuming turmeric regularly, further down the page.

Turmeric should be easy to find in your local grocery store or supermarket. We use and recommend Starwest Botanicals Organic Turmeric Root Powder as it is organic, high quality and exceptional value.

***Please note that, despite turmeric’s benefits, you shouldn’t drink tea made from turmeric, or take supplements while you are pregnant or breastfeeding. If in doubt please contact your doctor first.***

Table Of Contents

  • Basic Turmeric Tea Recipe
  • Turmeric Tea With A Twist Recipe
  • Creamy Turmeric Tea Recipe
  • Sweet Turmeric Black Pepper Tea Recipe
  • Turmeric Lemon Tea Recipe
  • What Is Turmeric?
  • Turmeric Benefits

Turmeric Tea


Basic Turmeric tea recipe


  • 4 cups of water
  • 1 teaspoon turmeric
  • Lemon or maple syrup (or both!) to serve

How To Make the Tea

  • Heat 4 cups of water, bringing it to the boil.
  • Add 1 teaspoon of turmeric.
  • Reduce the heat and let the mixture simmer for around 10 minutes.
  • Remove from the heat and strain using a fine sieve.
  • Pour into serving cups and add lemon or maple syrup to taste.

Turmeric Tea with a Twist Recipe


  • 2 cups water
  • 1 inch fresh ginger root, minced
  • 2-teaspoon ground turmeric
  • 1-teaspoon ground cinnamon
  • 1 lemongrass tea bag
  • 6 peppercorns (you can leave these out if you prefer!)
  • Pinch of sea salt

How To Make the Tea

  • Bring the water to the boil in a small saucepan.
  • Add the peeled, minced ginger root, turmeric, cinnamon, peppercorns (remember, these are optional!), sliced oranges, and sea-salt.
  • Allow the mixture to simmer on a medium low heat for 10-15 minutes.
  • Add the lemongrass teabag and allow to steep for around 3 minutes.
  • Remove the teabag and pour the mixture into a mug.

Creamy Turmeric Tea Recipe

Why not give your tea a creamy twist with some coconut milk?


  • 1 cup coconut or almond milk
  • ½ teaspoon turmeric
  • A pinch cayenne pepper
  • ½ inch finely chopped ginger root
  • 1 ½ teaspoon of maple syrup (or an alternative sweetener)

How To Make the Tea

  • In a pan, gently warm the cup of coconut or almond milk.
  • Mix together the turmeric, cayenne pepper, finely chopped ginger root, and the maple syrup.
  • Add a small amount of the warmed milk and stir it into the mixture.
  • Mix well until all of the lumps have disappeared.
  • Add the rest of the milk and mix.
  • Strain and then serve.

Sweet Turmeric Black Pepper Tea Recipe


  • 1/3 cup maple syrup
  • 2 ½ teaspoons ground turmeric
  • Lemon
  • Freshly ground black pepper

How To Make the Tea

  • Mash the turmeric and maple syrup into a paste (you can then store this in a jar to ensure you have it on hand whenever the need arises).
  • For each cup of sweet turmeric black pepper tea, take a heaped teaspoon of the turmeric and honey paste.
  • Top with boiling water.
  • Add a squeeze of lemon and a few generous twists of freshly ground black pepper.
  • Stir and enjoy!

Turmeric lemon tea recipe

Turmeric lemon tea combines the sweet, tangy flavours of lemon and ginger, with a gentle kick from the cayenne pepper.


  • 1 cup boiling water
  • 1 tablespoon lemon juice
  • 1/8 tablespoon ground ginger
  • 1/8 tablespoon turmeric
  • Cayenne
  • Maple syrup to taste

How To Make the Tea

  • In a mug, mix together the lemon juice, turmeric, ginger and cayenne.
  • Top with boiling water.
  • Stir well.
  • Add maple syrup to sweeten to your personal taste.

Additional Serving Suggestions

There are numerous ways to serve your turmeric tea, here are a few of our favorites…

  • Add a slice of orange, a dash of maple syrup, the juice of 1 lemon, and 1 teaspoon of coconut oil.
  • Turmeric also works perfectly with a slice of apple or cucumber.
  • If you want a milder taste why not add extra water.
  • Serve chilled in the summer for a refreshing and healthy drink.

Now that you have some turmeric tea recipes to try, let’s find out a bit more about turmeric itself and the many health benefits of turmeric.

What is Turmeric?

For centuries, people have been using turmeric worldwide as a spice, medicine, food, and coloring agent across large parts of Asia. In India, it has been considered holy and auspicious for hundreds of thousands of years, not only due to its eye-catching color and unique flavor, but also because of the extensive range of health benefits that are associated with it. In fact, people often referred to it as the ‘Queen of Spices’!

Recent research has seen it promoted in the eyes of western science and it has been deemed as highly effective for treating osteoarthritis and various other health issues. Such as Crohn’s disease, stomach ulcers, skin wounds, kidney inflammation, and many, many more. It is also full of plenty of healthy nutrients such as protein, dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, potassium, calcium, copper, iron, magnesium, and zinc.

A member of the ginger family, turmeric is a root that usually comes in a powdered form, although it is also available in capsules, tincture, fluid extracts, and tea.

Benefits of turmeric

Turmeric contains curcumin, a potent antioxidant with many health benefits, most notably its anti-inflammatory properties. Turmeric and tea made with it are renowned for the multiple health benefits it offers, particularly when it comes to inflammation. Many people use turmeric for inflammation related pain relief – helping to treat health issues such as osteoarthritis, rheumatoid arthritis, and ulcerative colitis. It can also help patients with cancer, multiple sclerosis, Alzheimer’s, and high cholesterol, to name but a few.

Turmeric can also help prevent the blood from clotting and reduce the often-painful inflammation caused by wounds, acne, and various other skin conditions. In fact as research progresses, more and more turmeric health benefits are being discovered.


When it comes to pain relief, so many people worldwide call upon anti-inflammatory drugs such as ibuprofen and aspirin, to relieve the symptoms of everything from headaches, backaches, and other muscular aches and pains. While these medicines effectively relieve the pain and inflammation caused by a whole range of conditions, they can cause many adverse side effects, especially with long-term use.

The side effects of the long-term use of anti-inflammatory drugs include, but are by no means limited to, nausea, diarrhea, gastrointestinal bleeding, hypertension (high blood pressure), increased risk of heart attack, increased risk of kidney cancer, and erectile dysfunction.

But the truth is, natural home remedies such as turmeric (anti-inflammatory tea) for pain relief can often deliver the same effects as these medications, without many of the potential side effects.

So, how does Turmeric help with inflammation?

Well, in exactly the same way as anti-inflammatory drugs such as ibuprofen. These drugs work by inhibiting an enzyme, COX-2 (Cyclooxygenase 2), which causes inflamed areas of the body to become painful and more inflamed. By blocking this enzyme, the medication blocks the pain and reduces the inflammation.

Turmeric works so well because it contains high levels of a compound called curcumin, which is a COX-2 inhibitor too. Curcumin is a potent antioxidant with many health benefits, most notably its anti-inflammatory properties. However, whilst turmeric has the same positive effects as the anti-inflammatory drugs, it rarely causes side effects. It has been eaten and drunk across most of Southeast Asia for thousands of years without causing any problems. These anti-inflammatory properties are also at least partly responsible for all the other turmeric health benefits listed below.

Liver cleansing

As well as being a great anti-inflammatory, another turmeric health benefit is that it is also a powerful liver cleansing spice. In today’s toxin and chemical filled world, it’s easy for your liver to become stressed and overworked. Think about it, there are toxins all around us, in our air, our food, and our water. If your liver can’t keep up with the level of toxins feeding into it, they start to accumulate in the body and can have a serious effect on your health.

As well as avoiding processed foods and using lots of natural personal care and cleaning products, you can also help your liver out by incorporating herbs and spices into your diet to support your body’s detox pathways. As well as being a great anti-inflammatory, turmeric is also a powerful liver cleansing spice. If you’re looking to give your liver a boost, then a daily cup of this anti-inflammatory tea could offer the perfect solution.

Prevents Cancer

Evidence shows that turmeric can help to prevent prostate cancer, slow or even stop the growth of existing prostate cancer, and even destroy cancer cells. Research has also shown that the active components in turmeric make it one of the best protectors against radiation-induced tumors, and it is also has a preventive effect against

Relieves Arthritis

Turmeric has also been linked to arthritis, providing an effective form of pain relief to those who suffer from osteoarthritis and rheumatoid arthritis, as well as many other forms of the disease. This is because the anti-inflammatory properties that can be found in turmeric work to destroy the free radicals in the body that are renowned for damaging body cells. In fact, case studies have proven that those suffering from arthritis who consume turmeric on a daily or regular basis, experienced far more relief from symptoms such as joint pain and inflammation, compared to those who didn’t consume turmeric. Given the benefits for those with arthritis, it is definitely worth trying turmeric tea for a week or two to see if symptoms improve.

Controls Diabetes

Turmeric is also regularly used to treat diabetes. It works by helping to moderate and control insulin levels in the body. But not only does it assist in the moderation of insulin levels, it is also renowned for improving glucose control, whilst increasing the effect of the medications that treat diabetes.

Another significant benefit of turmeric in treating diabetes is that it can reduce insulin resistance in the body. Also, doctors suggest that it could even prevent the onset of Type-2 diabetes! It’s important to note though that, if combined with other strong medications, turmeric can cause low blood sugar, so it’s always best to check with your doctor before using it alongside any other medications.

Reduces Cholesterol Levels

It’s highly likely that you will suffer from high cholesterol at some point in your lifetime, especially as you grow older. However, research has proven that, by regularly using turmeric as a food seasoning, it can significantly decrease cholesterol levels. Maintaining a healthy cholesterol level is paramount, as it is a well known fact that high cholesterol notoriously leads to a whole host of serious health problems such heart disease and stroke. If you have high cholesterol, it may be time to start seasoning your food with turmeric, or drinking some in your tea, especially given all the other turmeric health benefits list here.

Immunity Booster

Also known as lipopolysaccharide, turmeric can help to stimulate and strengthen your body’s immune system. This is because it is full of antibacterial, antiviral, and antifungal agents that work together to fight against colds, flu and coughs, ensuring that your immune system is healthy and strong.

If you do find yourself suffering from cold or flu-like symptoms, try one of the tea recipes above, or simply mix one teaspoon of turmeric powder into a glass of warm milk, and drink daily until you feel better.

Heals Wounds

It’s inevitable that, from time to time, we all find ourselves nursing a cut or graze caused by a silly accident. However, even the smallest cuts or grazes can cause infection or take a long time to heal.

Both a natural antiseptic and antibacterial agent, turmeric can also be used as a highly effective disinfectant, protecting your skin or graze against infection whilst speeding up the healing process. All you need to do is sprinkle a small amount of turmeric powder onto the affected areas and you will instantly be protected. But that’s not all, you can also use it to help to repair damaged skin, treat burns, and even be used to effectively treat psoriasis along with a whole host of other common inflammatory skin conditions.

Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy 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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This blog is sponsored by Little Ninja & SPARTAFIT

Turmeric tea recipe | BBC Good Food

Maximizing Your Chiropractic Care!

Chiropractic care overview

Chiropractic care is an amazing healthcare modality. We have previously covered that chiropractic is not a treatment. In fact, I believe that chiropractic should be a lifestyle choice. By regularly checking in with a chiropractor, it ensures your spinal structure is kept in good shape and condition. Additionally, it also tunes up your nervous system so you can be the best version of yourself. Seeing a chiropractor is like going to the gym, if you have a bad unhealthy diet while working out regularly, you won’t see results as quick. By following these tips, you will get the most out of your chiropractic care.

Steps to progress

  1. Stick to your care plan – The care plan that your chiropractor gave to you was specifically tailored to you. Your chiropractor has carefully devised this care plan from analyzing your x-rays, test results and spinal palpation. By sticking to your schedule you will see quicker changes because it will help jump start and reset your body in the quickest way possible.
  2. Follow your recommendations – Apart from just visiting your chiropractor, your chiropractor has most likely given you as set of recommendations. This can be anything from doing exercises at home, changing your work set up or simple dietary/lifestyle changes. These recommendations are specific for each person depending on what they need. By following these recommendations, you are more likely to experience greater change while being under chiropractic care.
  3. Rest – Getting enough sleep is crucial for you to get the best out of your chiropractic experience. By getting good amount of sleep it will allow more time for your body to heal and recover. The recommended amount of sleep is 8 hours however, it is just as important when you sleep. Studies have shown that sleeping from 10pm – 6am is better than sleeping from 1am-9pm. By sleeping earlier in the night, it can help improve the quality of your sleep as well. To learn more about sleep quality, checkout our Instagram page as we have done videos informing you how to improve your sleep quality.
  4. Patience – It is important to know that chiropractic care is not a quick fix for your problems. Just like going to the gym, consistency is key to seeing results. Chiropractic is not invasive and actually stimulates your body to heal itself by optimizing your nervous system’s function. For some people, it takes a little longer but eventually the perseverance will show.

Summary of chiropractic care

Chiropractic care is a great way to take your health to the next level. It is a non-invasive way to help optimize your own health. Just like many things in the world, the supporting cast is just as important as the main thing. A seed wouldn’t grow as quick and as well without fertilizer. If you want to see quicker and better results with chiropractic care stick to your care plan, follow the recommendations, get plenty of rest and be patient. By following those tips, you will reach your health goal much more efficiently.


Chiropractor Auckland

Contact Revolution Chiropractic – Leading  Pregnancy 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.


This blog is sponsored by Little Ninja & SPARTAFIT





Fix Your IT Band / Runner’s Knee

So often when something in our bodies feels tense or uncomfortable, our immediate response is to try to stretch, stretch, stretch the pain away. However, stretching alone often isn’t the solution, and it is not the solution to IT Band troubles.

In many cases, our discomfort can be resolved by striking a balance between stretching and strengthening; flexibility and stability; strength and vulnerability.

What is the IT Band?

The iliotibial (IT) band is a thick strip of dense, tough connective tissue, or fascia, that runs along the outside of the thigh. It arises out of the tendons of two of the hip abductor muscles on the outer hip: the tensor fasciae latae (TFL) and gluteus maximus. It then runs along the outside of the thigh, across the knee joint, and inserts on the outside of the shinbone (tibia).

By connecting the muscles of the outer hip with the lower leg, the IT band stabilizes the hip and knee during activities like running, walking, and cycling. It also works in conjunction with its associated muscles—the hip abductors (gluteus maximus, medius, and minimus, and TFL) and quadriceps—to extend, abduct, and laterally rotate the hip.

IT Band Injuries 

While IT band syndrome is a common overuse injury seen in runners, cyclists, hikers, walkers, and soccer, tennis, and basketball players, it sometimes affects non-athletes too. It usually manifests as inflammation or swelling on the outside of the knee and/or pain in the outer hip or knee.

Many people think that a tight IT band is the cause of their pain. However, the issue is more likely a combination of weak outer hip muscles and tightness in the muscles that surround the IT band.

The gluteus medius is one of the outer hip muscles responsible for hip abduction (i.e. lifting the leg out to the side, away from the midline of the body). When this muscle is weak (as it often is), the TFL is forced to pick up the slack and do its job. As a result, the TFL becomes overworked and tight.

When the TFL is tight, it pulls on the IT band and creates excess tension. Tightness in the gluteus maximus stresses the band in the same way. Friction then builds up between the IT band and the muscles that lie beneath it (such as the quadriceps), and causes irritation and inflammation where the band attaches to the outside of the knee. The constant pull of tight hip muscles on the IT band affects the alignment of the knee and its ability to track properly.

How to prevent them

It’s a common misconception that we should respond to pain in the outer hips or knees by simply stretching the IT band. The fascia of which the IT band is made is not the same as muscle. Fascia is tough, strong, and relatively inelastic.

By design, it does not respond to stretching in the same way that muscle does. Muscle tissues contract and expand and return to their original length after stretching. When fascia is stretched, it doesn’t bounce back. Once it’s stretched, it stays that way and can no longer perform its job of stabilization effectively.

Instead of overstretching the IT band, we need to address the underlying weakness in the hip abductors and the tightness in the muscles that surround the IT band. The following sequence does both, aiming towards that elusive balance between flexibility and stability, sthira and sukha.


1. Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose), I and III – stretches the hamstrings (I) and hip abductors (III)

  • Required prop: yoga strapReclining Hand-to-Big-Toe Pose
  1. Lie on your back with knees bent, soles of feet on the floor. Draw your right knee towards your chest, flex the foot, and loop a strap around the ball of the foot.
  2. Holding onto one end of the strap in each hand, stretch your right leg towards the sky. Either keep the left leg bent or straighten it, flexing the foot and grounding down through the back of the leg.
  3. Release the backs of your shoulders down toward the mat, so your chest feels spacious and your neck muscles relax. Notice if one side of your sacrum is pressing down more than the other. If so, spread your weight evenly through the right and left halves of the back of your pelvis. Stay for 5-10 breaths.
  4. Take both sides of the strap into your left hand and release your right arm to the floor to your right. Anchor your right hip to the floor and commit to keeping that hip down as your right leg travels across your body to the left. Only take the leg as far over as you can keep your right hip down and maintain that sense of even weight pressing down through both sides of the back of the pelvis.
  5. Stay for 5-10 breaths.
  6. Now allow your right hip to lift away from the floor and roll toward your outer left hip as you move your right leg farther across your body, pausing when the leg is parallel to the floor. Press the outside of your left leg into the ground. Activate your right leg and hip by pressing the ball of the foot into the strap, then drawing your outer right hip in the opposite direction.
  7. Stay 5-10 breaths, then roll to your back, release your foot from the strap, and repeat on the other side.

2. Anjaneyasana (Low Lunge), variation – stretches the tensor fasciae latae at the top of the IT band

  • Optional prop: blanketLow Lunge Pose
  1. Come onto your hands and knees, facing down towards the ground. If your knees are sensitive, place a blanket underneath them.
  2. Step your right foot forward, aligning the ankle directly below the knee. Stack your hands on top of your right thigh.
  3. Shift your weight back until your left hip is directly above your left knee.
  4. Inhale as you sweep your left arm beside your left ear; exhale as you bend laterally to the right.
  5. Stay 3-5 breaths. Inhale to come out of the side bend.
  6. Bring your right knee back to the floor, then repeat on the other side.

3. Utthan Pristhasana (Lizard Pose), variation – stretches the quadriceps

  • Optional props: two blocks, blanketLizard Pose
  1. Come onto your hands and knees, facing down. As before, if your knees are sensitive, place a blanket underneath them.
  2. Step your right foot to the outside of your right hand and slide your left knee back so your weight is resting on the top of the thigh rather than the kneecap.
  3. Draw your pelvis forward to open the muscles along the front of your left hip (the hip flexors). If it’s difficult to keep your hands on the floor, place blocks underneath them.
  4. With your left hand on the floor or a block, bring your right hand on top of your right thigh and turn to look over your right shoulder towards your left foot behind you. You might already feel an intense stretch along the left quadriceps on the front of the thigh.
  5. If you’d like a deeper stretch, bend your left knee and hold onto the outside edge of your left foot with your right hand.
  6. Continue to pull your left heel towards your left buttock.
  7. Hold 5-10 breaths. Gently release your left foot back to the ground. Unwind, face forward, and come back to hands and knees to repeat on the other side.

4. Shalabasana (Locust Pose), variation – strengthens the hip abductors

  • Optional prop: blanketLocust Pose
  1. Lie face down on the floor. If you feel discomfort in your hip points on the front of your pelvis, place a blanket under your lower abdomen.
  2. Place one hand on top of the other and rest your forehead on your hands.
  3. Place your legs about hip distance apart.
  4. Press your pubic bone into the floor, elongate both legs behind you and float just the right leg up, keeping the big toe and the pinky toe the same distance from the floor.
  5. While the right leg is elevated, inhale as you move it a few inches over to the right; exhale and move the leg back towards center.
  6. Repeat 4-6 times, then lower the leg to the floor and relax before repeating to the other side.

5. Revolved Reclining Pigeon – stretches the hip abductors

  1. Lie on your back with knees bent, soles of feet on the floor.
  2. Draw your right knee towards your chest, flex the foot, and cross the ankle over your left thigh, just below the left knee.
  3. Use your right palm to gently press your inner right thigh forward, moving your right knee farther from your right shoulder.
  4. Lift your left foot and draw your left thigh towards your chest.
  5. Reach your left hand over your right ankle and take hold of the outside of the ankle.
  6. Keep holding on as you roll this whole shape over to the left, so you’re lying on your left side with the sole of your right foot on the ground, your left hand anchoring the right foot in place, your left leg relaxed on the floor, and your right knee pointing towards the sky.
  7. Use your right hand as you did before. Gently press the inner right thigh forward away from you, then release your right arm over to the right and gaze up towards the ceiling.
  8. Stay for 5-10 breaths. Roll onto your back and uncross your legs. Repeat on the other side.

6. Jathara Parivritti (Revolved Abdomen Pose), “Clam Shell” variation – strengthens the hip abductors, then stretches them in the twist

Clam Shell Pose Revolved Abdomen Pose

  1. Lie on your right side with your head propped on your right arm, hips stacked. Bend your knees 90 degrees and rest them on the floor directly in front of your hips.
  2. Straighten your top leg (the left leg) and flex the foot. The leg and foot will be parallel to the floor.
  3. Keeping your left foot parallel to the floor, lift the leg slightly, then lower it until the foot hovers just above the floor. Lift and lower 5-10 times.
  4. Bend your left knee again and bring the leg to rest on the floor just in front of the right leg.
  5. Bring your right hand to the outside of your left thigh, roll your upper back onto the floor, and stretch the left arm over to the left as you open into a twist.
  6. Stay for 5-10 breaths. Roll onto your back and repeat on the other side.

7. Gomukhasana (Cow Face Pose), variation – stretches the gluteal muscles

  • Optional prop: blanket or blockCow Face Pose
  1. Sit on the floor with both legs straight in front of you.
  2. Bend your right knee and cross the right leg over the left, stacking your right knee directly above your left knee.
  3.     If this feels too intense or you’re unable to ground through your sitting bones with your spine tall and neutral, sit on a folded blanket or a block. You may stay here with the bottom leg straight or bend the bottom leg.
  4. If both knees are bent, bring your feet close to your hips to lessen the intensity; for more intensity, move the feet farther from the hips. Work toward bringing your feet to approximately the same place on either side.
  5.     With your right leg on top, bring your right hand to the floor beside your right hip. Inhale as you sweep your left arm beside your left ear; exhale as you bend laterally to the right.
  6.      Press your left sitting bone into the ground and rotate the center of your chest towards the sky. Place your head wherever it feels comfortable for your neck.
  7.      Stay 6-8 breaths. Inhale to come out of the side bend.
  8. Place your fingers on the floor just in front of your legs. Inhale as you lengthen your spine; exhale as you slowly walk your hands forward to fold over your legs.
  9. Stay 5-10 breaths, then inhale as you walk your hands back in towards your body and sit tall. Uncross your legs and repeat on the other side.

Looking for a Chiropractor in Auckland?

To Schedule Your Appointment at Revolution E-mail or Call us on 09 418 3718. You can also book online.

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


This blog is sponsored by Little Ninja & SPARTAFIT