When Did You Last Brush Your Teeth

When did you last brush your teeth? I would be surprised if it was more than 24 hours ago. And why did you brush them? Because they were sore or you had cavities? Probably not. You probably did it because you know it’s good to keep your teeth clean if you want to still have them in your mouth as the decades roll on. It is easier and less painful to maintain the health of your teeth than it is to let problems build up.

The same goes for your spine, but when did you last do something for it? You can start to take care of your spine in a few ways. The spine needs strength, mobility and a good postural position.

Strength

Performing movements like the superman exercise and planks are simple and can be done at home without equipment. When done right and within a well-planned training program barbell squats and deadlifts are possibly the most effective spinal, and full-body, strengthening movements you can do but obviously require more equipment or a gym membership and personal trainer.

Mobility

The cat/camel exercise is a great spinal mobility exercise you should do daily at home.

Posture

Imagine you have a string attached to the top of your head like a marionette puppet and it’s pulling you upward. Reach your head as high as you can and elongate your spine while keeping the shoulder blades tucked down and back.

Chiropractic adjustments can assist you in all 3 areas by promoting a more mobile and stronger spine. Many of our clients report a feeling of ease in posture, like a weight has lifted off their spine. Areas of the spine that don’t move well due to years of poor posture or various injuries are prone to develop weakness. The less a joint moves, the weaker and lazier the muscles become. Chiropractic focuses on improving the motion of the bones in the spine so that the muscles and ligaments can strengthen and the nerve system can function optimally.

Chiropractor Auckland

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Strength

Exercise is something you probably know you should do but may not really enjoy and that could be for a variety of reasons; it’s hard, you don’t have time, you don’t know what you are doing, it’s boring, you feel like you aren’t getting anywhere even when you try, the list goes on. Evidence and common sense both agree that a fitter, stronger person is a healthier person. You probably want to be that person but don’t know how to get there.

This year will be my 9th year of strength training and the more I learn through experience and reading, the more I enjoy it. Maybe I’m crazy, or perhaps I’ve managed to find a sweet spot by making something that’s necessary for health into a hobby. I encourage you to change your mindset and view your health and strength, as a project to improve rather than something boring you should do.

The reality is that becoming stronger and healthier is simple but it takes discipline and consistently doing the RIGHT things. Many people start with good intentions of getting in shape, however, give up because they failed to see progress.

 

Strength Training

 

Lots of gimmicky ‘get fit quick’ schemes promising fitness and strength in 4 weeks, or even 12 weeks. Yes, you may see some change within that period but to build real strength and fitness it must become part of your lifestyle. It needs to become something you view as a ‘must’ not just a ‘should’.  However, you need not spend 5 or 6 days a week in the gym to get stronger, 3 days per week is sufficient.

Strength is probably the most important aspect of physical capacity. The most effective way to achieve this is through well-planned strength training. Getting stronger is simple, do something a little harder each time you train and your body will adapt. There are many ways to do this. I am an advocate of the Stronglifts 5×5 method, it’s how I began my strength journey. Simple principles are what guides these training methods; use full-body movements (squat, deadlift, press, row), start light, slowly increase the weight over time, train 3 days per week.

The most enjoyable aspect is that you see progress in every session as you watch the weights you lift increase. This is why I believe it grew into a hobby for me. I became addicted to the progression, and the feeling I was achieving something every time I went to the gym. The training program is free and available on the Stronglifts 5×5 website. It has videos and written guides on how to perform the lifts and program, and even a free app. It is simple yet hard work, but hard work pays off.

I highly recommend that you check the program out, it may be the best decision you ever make!

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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Protect Your Neck and Get it Strong

Introduction

I probably don’t need to tell you that exercise is good for you. A stronger body is a healthier body. The more strength you have the more you can handle the bumps and knocks of life and the more useful you are in general. Take a second to think about what part of the body you think is most important to keep strong…Core? Lower back? Biceps? Shoulders? This is somewhat of a trick question, I’m an advocate for keeping every part of your body strong. But a body part that is often neglected in the exercise world is the neck. A neck injury is one of the worst parts of your body to injure; whiplash can have some serious effects on the rest of the body due to the importance of the spinal cord in the neck region.

I can nearly guarantee you that the next time you go into the gym you wont see a single person doing a neck exercise, most people like to stare at themselves in the mirror doing bicep curls (look I get it, strong biceps look great). If there was one area to keep strong that might just save your life one day it’s the neck. Think about this, if you had the misfortune of being involved in a car accident, the stronger your neck muscles are, the more support your head will have as it whips from side to side or front to back.

 

Training your neck is simple and can be done at home without any equipment.

Simply lie face up on your bed with your head and neck hanging over the edge. In a controlled movement extend your head backward and then flex forward as far as you comfortably can in both directions. Try and visualise moving each vertebra individually. Do this for 10-30 repetitions.

Now lie face down and do the same thing to strengthen the back of your neck. Do this for 10-30 repetitions.

Make it your business to aim for a total of 50-100 reps in each direction at least 4 days per week. 50 when you get up in the morning and 50 at night. Sets of 10 or aim to get up to one big set of 50. All that matters is that you do it.

Strength is never a weakness.

 

Neck strength

 

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.  

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