Clinic Hours
Mon 9am - 12pm 2.30pm - 7pm
Tues 9am - 12pm 2.30pm - 7pm
Wed 9am - 12pm 2.30pm - 7pm
Thur 9am - 12pm 2.30pm - 7pm
Fri 9am - 12pm Closed
Sat 8am - 10am Closed
Sun Closed

 

What can you do to stay fit and healthy? Here are a few tips.

  • Regular Exercise - Move it or lose it!! Generally, the more we move our spinal joints (back and neck), and peripheral joints (elbows, knees etc) the stronger the joints become and the better controlled they are by the brain. When we dont move those joints the surrounding muscles can weaken and joint movement control can be reduced. So build some resistance exercises, cardiovascular exercise and balance exercises into your day. Start by looking at the 'Straighten Up Australia' website www.straightenupaustralia.com.au  and try the daily 3 minute spinal health program. Then download the free mobile app to track your walks and keep you motivated.  www.juststartwalking.com.au/app, Or download the free CAA Back App for tips on pain reduction and postural tips.
  • Keep well hydrated. Regularly sip water and minimise caffeine (coffee, tea,coke etc) and alcohol intake as they are diuretics. Diuretics can override the bodies natural systems to keep muscles hydrated.
  • Good sleeping habits. Sleep on your side or back. Have a good pillow that supports your neck, and a good mattress that supports your back. Ensure your pillow is the right size and height for you. One size does not fit all!! The clinic stocks a height adjustable pillow for adults. Please ask your chiropractor at your next consultation if this would benefit you.

Follow these simple tips from the Chiropractic Association of Australia (CAA) to help achieve and maintain better posture.

In the morning

  • When getting out of bed in the morning, use your hands and arms to support you into a sitting position. Then swing your legs to the floor and stand straight up.
  • Once out of bed, do some gentle stretches. Stand up and stretch you arms above your head. Hug yourself, by wrapping your arms around your body, then turning slowly as far as you can to the left and then the right without jerking.

During the day

  • To keep your shoulders in their right position, stand tall as though there were a string attached to the top of your head that is being pulled up.
  • Avoid forward head posture by keeping your cheekbones and collarbone in the same vertical plane.
  • Avoid slouching by imagining a headlight in your breastbone which should always shine forward, not down in your lap or on the floor.
  • Avoid sitting for long periods of time.Take brief walks during the day, or stand and stretch as much as possible.
  • When standing, balance your weight equally on both legs and feet, being sure to put weight on the four corners of each foot.
  • Exercise regularly. Walking, swimming and other general conditioning exercises strengthen weak muscles and stretch those that are tight.

At night

  • When bathing young children, be sure to bend from the hips. And use your legs when you lift your child.
  • Sleep on your side or back, not on your stomach. You can help reduce strain by popping a pillow under knees when sleeping on your back, or between your knees when sleeping on your side.