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5 Benefits Of Taking Magnesium!

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Natural Foods Containing Magnesium

Proper nutrition is key to maintaining a healthy lifestyle. One of the biggest nutrients when it comes to musculoskeletal health is magnesium. This Micronutrient is fantastic at mitigating muscle tension and alleviating cramps. Magnesium also plays a role in energy production and bone mineral density. This nutrient is stored in both muscle and bone and is used for various functions throughout the body including increasing the absorption of calcium.

5 Benefits Of Taking Magnesium

  • Decrease Muscle Cramping/Spasms
  • Improved Sleep Improve sleep: Magnesium has a muscle relaxing effect, it is often used to relieve tension in the body before sleeping.
  • Reduction in Stress and Anxiety
  • Overall Increase Of Energy Levels
  • Increase Bone Density Improving Bodily Structures (Increases Calcium Absorption)

Recommended Intake For Magnesium

  • For Males – 400mg per day
  • For Females – 300mg per day

Top 10 Foods That Contain Magnesium

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Top 10 Foods Containing Magnesium

If you are someone who is suffering from headaches, neck pain or low back pain and don’t know where to start, or wondering what to expect on your first chiropractic visit, our team of chiropractors at our Broadmeadows, Westmeadows or Fawkner Chiropractic locations we are more than happy to help you get back on track. You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

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Why Do People Visit Chiropractors?

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The Melbourne Chiropractor @ Work

Acute Phase of Chiropractic Care (Injury/Concern)

Usually there is a reason for first coming into the chiro. Whether it is because you have lifted something in a funny way or twisted suddenly and heard a noise there is always a reason for coming into your first visit. Maybe a family member or friend have recommended a chiropractor in the past and have told you about their results or maybe you feel like their is more to the problem than just a “tight muscle”

Our Job as Chiropractors at The Melbourne Chiropractor is to find the underlying causes to your complaint and giving you an idea of how we can better the problem at hand. Usually symptoms that include pain are just a way of letting the body understand something is wrong. The problem with this is that we don’t know exactly how the pain started unless there is a mechanism for the injury or we do a little more digging to figure out what you could be doing to create this issues with daily activities.

Some Issues Our Chiropractors Deal With Include:

Corrective Phase of Chiropractic Care

After people get their initial concern dealt with they will tend to find that there are other areas that may be effecting them throughout daily life. Usually posture is the biggest issue when continuing care. This is when we try to reverse poor posture and release tight areas that may be causing ongoing stress.

Maintenance Care

Chiropractic Maintenance care involves fortnightly or monthly treatments depending on severity and intensity of your daily activity. You may find that seeing a chiropractor to get on top of pain/stiffness will help rid you of any aches or pains and allow you to continue living to the best of your abilities!

Chiropractic Care also has continual benefits such as:

If you are someone who is suffering from headaches, neck pain or low back pain and don’t know where to start, or wondering what to expect on your first chiropractic visit, our team of chiropractors at our Broadmeadows or Westmeadows clinic locations are more than happy to help you get back on track. You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now

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Benefits of Deep Breathing

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Deep Breathing Exercise For Relaxation

Deep breathing is a great way of releasing stress and calming the mind. Also known as Diaphragmatic breathing it is a common exercise that involves stimulation of the diaphragm with slow deep breaths based on certain time intervals.

What happens during deep breathing exercises?

Diaphragmatic breathing involves both slow inhalation and exhalation over a period of time. By doing this repetitively you are using your diaphram muscles that contract and relax throughout the task as well as surrounding musculature as shown in the diagram below!

Muscles Used During Inspiration & Expiration

Benefits Of Deep Breathing

  • Decrease Stress
  • Increase Breathing Capacity
  • Relaxation
  • Lower Blood Pressure
  • Improve Sleep
  • Increase Energy Levels
  • Improve Mood
  • Increase Productivity

Best Way To Perform A Deep Breathing Exercise

Double Breathing

  • Use A Sitting or Laying Position
  • Breath in for 2 seconds through your nose
  • Exhale for 4 seconds through your mouth
  • Repeat these breaths 5 – 10 times

*The aim of double breathing is to exhale twice as long as you inhaled. For example = Inhaling for 3 seconds would mean exhaling for 6 seconds!

* It is recommended to repeat this exercises twice a day to get the best results in a shorter time frame

*Note: If you are someone who is looking for help or wants to find out more about our services don’t hesitate to reach out to our team of practitioners! Online bookings are available online and we are available 7 days a week at our Broadmeadows, Westmeadows and Fawkner Chiropractic Clinics! https://themelbournechiropractor.com.au/book-now

BOOK NOW

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Top 5 Health Tips For FIFO Workers

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FIFO at work

What is FIFO work?

FIFO also known as fly in fly out is an occupation that enables people to travel out to the jobsite whether it is in mines or deep sea waters with rotating rosters. This means that there is usually no set schedule for the year unlike most jobs you might not get certain holidays or may be working in interstate for weeks on end before getting a short break. Majority of these jobs are highly strenuous and involve operation of heavy machinery and tools for long hours to get the job done.

Common Health Concerns Of FIFO Work Include

  • Inconsistent Sleep
  • Heavy lifting and
  • Overuse of certain body movement
  • Fatigue
  • Headaches
  • Low Back Pain
  • Long Periods of sitting
  • Being in awkward positions on the job
  • Mental Health implications from being away from home

Can Chiropractic Care Help?

Chiropractic Care is a great way of dealing with aches and pains. Due to the ongoing pressures working as a FIFO worker it is common to see the common headache and migraine like symptoms as well as neck and low back pain.

Our Chiropractors Can Also Help With

Top 5 Health Tips For FIFO Workers

  • Chiropractic adjustments to help decrease those aches and pains.
  • Using a pillow that suits you best
  • Try and find a job that works with your family’s lifestyle.
  • An exercise and stretching routine to help decrease tension and increase mobility
  • Deep breathing exercises

What Can Our Team Do To Help?

Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

BOOK NOW

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The Melbourne Chiropractor Fawkner

The Melbourne Chiropractor
The Melbourne Chiropractor

The Melbourne Chiropractor Fawkner provides specialised therapeutic techniques to help with all types of musculoskeletal problems. Our team of chiropractors strives to decrease pain, increase function and create solutions to your problems which will be long term. Our team strives to get patients back on their feet as quick as possible with ongoing support if it is essential.

Our Fawkner and broadmeadows clinics offer chiropractic services which also include modalities such as dry needling, cupping, sports taping, trigger point therapy, Stretching and exercise prescription.

Our Fawkner chiropractic practice also accepts referrals from GP’s for chiropractic services. If you are given a CDM or EPC plan you are eligible for up to 5 chiropractic visits per year!

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The Melbourne Chiropractor Treament Room

Chiropractors Education

Five years of university training, along with ongoing research and training has increased our teams ability to give you the right advice. Evidence based practice increases our safety and effectiveness.

What Is Chiropractic?

Chiropractic Care is internationally recognized as being a way to help alleviate pain and increase a person’s functional well-being. A chiropractor may help you achieve a healthier lifestyle by giving you strategies to overcome stress, injuries, pain, and other musculoskeletal conditions.

The Melbourne Chiropractor
The Melbourne Chiropractor

What Can Chiropractic Help With?

Both our Fawkner Chiropractors and Broadmeadows Chiropractors can help you with various conditions including:

What Can You Expect On Your First Visit To Our Clinic?

First Visit or First Treatment at either of our Fawkner or Broadmeadows health clinics includes a case history, posture scan, movement analysis, pain assessment, orthopaedic testing and a full body treatment.
Referral for X-ray imaging (if required) is bulk-billed through Medicare.

Our Fawkner Clinic

Our Fawkner Clinic is spacious and easily accessible by car, bus and train. Onsite Parking is available and is within 10km of Melbourne CBD

7 Facts About Fawkner

  • Population 14,274
  • Fawkner was first established in the 1908
  • Average age is 34
  • Fawkner’s area is 5.1 km²
  • Fawkner is 12 km north of Melbourne’s Central Business District
  • Fawkner is named after an early settler

Suburbs We Service

Predominately Northern Suburbs but not limited to:

  • Craigieburn
  • Roxburgh Park
  • Greenvale
  • Tullamarine
  • Essendon
  • Niddrie
  • Ascot Vale
  • Moonee Ponds
  • Aberfeldie
  • Fawkner
  • Cambellfield
  • Mickleham
  • Reservoir
  • Epping
  • Lalor
  • Wollert
  • Clarkefield
  • Airport West
  • Attwood
  • Westmeadows
  • Meadow Heights
  • Jacana
  • Glenroy
  • Pascoe Vale
  • Hadfield

What Can Our Team Do To Help?

Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint.

*Note: If you are someone who is looking for help or wants to find out more about our services don’t hesitate to reach out to our team of practitioners! Online bookings are available online and we are available 7 days a week at our Broadmeadows, Westmeadows and Fawkner Chiropractic Clinics! https://themelbournechiropractor.com.au/book-now

BOOK NOW

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Carpal Tunnel Syndrome (CTS)

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Carpal Tunnel Syndrome


🥊CTS is a condition that causes pain, numbness and pins & needles of the hand. The carpal tunnel is a narrow passageway at the base of the hand which contains various bones, ligaments, nerves and tendons. The condition occurs when one of the major nerves that supplies the hand, the Median nerve, is compressed as it travels through this carpal tunnel
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🤳🏻The compression of the median nerve occurs due to the narrowing of the carpal tunnel as a result of swelling. This swelling can be as a result of repeated hand and wrist movements, genetic factors, hand and wrist positioning, pregnancy and other health conditions such as diabetes and certain arthritis
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💍Symptoms include pain, numbness and tingling, particularly at the thumb, index middle and ring finger. The little finger generally is not affected. You may also experience weakened grip strength
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🤰Women between the ages of 40-60, pregnant individuals, those with arthritis’ and individuals who use their hands repeatedly are at most risk of developing CTS
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❌ CTS can generally be treated without the need of surgical intervention. Manual therapy and stretching routine has been proven effective in reducing the symptoms of CTS. If left untreated, permanent nerve damage can result
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Here are some exercises that may help reduce your symptoms
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1️⃣Median Nerve Stretch
2️⃣Rib 1 Mobilisation
3️⃣Grip Strength
4️⃣Forearm Extensor Stretch
5️⃣Resisted Finger Extension [Rubber band]
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⚠️Please see a health professional before commencing these exercises

*Note: If you are someone who is looking for help or wants to find out more about our services don’t hesitate to reach out to our team of practitioners! Online bookings are available online and we are available 7 days a week at our Broadmeadows, Westmeadows and Fawkner Chiropractic Clinics! https://themelbournechiropractor.com.au/book-now

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6 Tips To Get You Through This Winter!

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Tips To Stay Healthy This Winter!

2022 has not been nice to use regarding the cold this year and this is why we need to get on top of our health and keep ourselves in check! It is now a time of uncertainty and it can be quite easy to get sick. Even though it is common for your natural immunity to decrease during this period there are still ways of overcoming this!

Below we have put together 10 ways in which you can improve your lifestyle to ensure you are not calling in sick to work this year.

1. Get Enough Sleep

An Ideal sleep varies from 7-9 hours. This will all come down to how busy you are throughout the day and whether or not you are a shift worker. A lack of sleep could mean a weakened immune system and increased sensitivity to stress!

2. Eat A Healthy Diet (Include Fruits & Vegetables)

A variety in your diet is key, but the most important factor during winter is hitting your micronutrient goals. This means that making sure you are eating enough foods containing Vitamin C, D and B and if not supplementing these nutrients to combat insufficiencies.

3. Get Active!

Being physically active does not mean you have to go to the gym! the best exercise can be something that you enjoy. Whether it be walking or cycling or jumping a rope all types of exercise is great! Other forms of exercise such as Yoga and Pilates are great alternatives to help with flexibility and ensure movement throughout the body.

4. Wash your hands

Hand washing is one of the easiest things to keep on top of! Germs are so easily spread and one of those ways is by touching. Everything that is touched by your hands can then easily be transmitted from surface to surface or person to person!

5. Stay Hydrated

Making sure you are hydrated at all times is a great way of decreasing headaches due to dehydration but also allows the body to flush unneeded toxins through the body.

6. Get Adjusted

Having an adjustment from our chiropractors over winter is an effective way to get the nervous system functioning at its best. It will also decrease the amount of stress you are under

Still Worried and need more Help?

Depending on the severity of your injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint!

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Fawkner Chiropractic Clinic Opening August!

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New Fawkner Chiropractor Coming Soon!
TMC Fawkner Chiropractic Clinic

The Melbourne Chiropractor Fawkner provides specialised therapeutic techniques to help with all types of musculoskeletal problems. Our team of chiropractors strives to decrease pain, increase function and create solutions to your problems which will be long term. Our team strives to get patients back on their feet as quick as possible with ongoing support if it is essential.

Our Fawkner, Westmeadows and Broadmeadows clinics offer chiropractic services which also include modalities such as dry needling, cupping, sports taping, trigger point therapy, Stretching and exercise prescription.

Our Fawkner chiropractic practice also accepts referrals from GP’s for chiropractic services. If you are given a CDM or EPC plan you are eligible for up to 5 chiropractic visits per year!

What Can Chiropractic Help With?

Our Fawkner, Westmeadows Chiropractors and Broadmeadows Chiropractors can help you with various conditions including:

What Can You Expect On Your First Visit To Our Clinic?

First Visit or First Treatment at either of our Fawkner, Westmeadows or Broadmeadows health clinics includes a case history, posture scan, movement analysis, pain assessment, orthopaedic testing and a full body treatment.
Referral for X-ray imaging (if required) is bulk-billed through Medicare.

Our Fawkner Clinic

Our Fawkner Clinic is spacious and easily accessible by car and bus. Onsite Parking is available and is within 10km of Melbourne CBD

Located on 1/58 Lynch Rd Fawkner

What Can Our Team Do To Help?

Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

BOOK NOW

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THE IMPORTANCE OF SLEEP 😴

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Benefits Of Sleep


We all know that sleep is important. But do we know why? Sleep plays a vital role in both your physical and mental health. It aids the body’s ability to function through a variety processes:


1️⃣ Improved recovery and body repair. Decreased sleep increases the possibility of fatigue and low energy levels. This is explained by the link between sleep deprivation and decreased synthesis of glycogen and carbohydrates stores [used for energy]. It is also believed that a significant amount of growth hormone is produced when we sleep; primarily responsible for muscle growth, repair, bone building and fat burning. Studies have linked increased amounts of sleep with improved athletic performance such as sprint speed and free throw shooting ability in basketball.


2️⃣ Improved cardiovascular health. Decreased levels of sleep has been linked to increased levels of hypertension, increased stress hormone [cortisol] and an increased heartbeat. It’s believed that too little sleep causes disruptions to important biological processes of the body such as blood pressure, and glucose and inflammation regulation. Evidence strongly supports a link between sleep apnoea and compromised heart health.

3️⃣ Decreased weight. Decreased sleep has been linked to decreased activity in the hormones that control appetite. Furthermore, a lack of sleep has been linked to decreased processing of stored carbohydrates. A study conducted in the Public Library of Science Medicine found that individuals who had less than 6 hours of sleep were more likely to have a higher BMI.

4️⃣ Increased immune function. Lack of sleep has been linked to suppressed immune function. Evidence suggests that sleep deprivation decreases the production of infection fighting antibodies and inflammation promoting cytokines. A study published in the Journal of American Medical Association found that almost half the amount of antibodies were produced in sleep deprived individuals [in response to the flu vaccine].


5️⃣ Improved cognitive function. Sleep deprivation has strongly been linked to a decrease in cognitive function and changes in mood. 

*Note: If you are suffering from a lack of sleep and are finding that Neck pain, Low back pain, poor posture, stress, headaches or joint pain are holding you back. Don’t hesitate to contact our team of experienced health professionals who are always happy to help! We also have Contoured Memory Foam Pillows in Stock! Online Bookings are available 7 days a week! https://themelbournechiropractor.com.au/book-now

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Tradies & How Chiropractic Care Helps?

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Consequences Of Heavy Lifting

Working With A Broken Back Is Not Part Of The Job!

Being a Tradesman is a tough gig making it ideal for the body to function at its best during strenuous work hours. It has been estimated that at least 1 in 4 people working in an intensive job suffer from the common neck or back pains.

Some Common Problems Tradesman Experience Include:

Causes Of Common Problems Tradesman Experience Include:

Because of the amount of stress put onto the body from either lifting or straining in certain positions on the job site as a Tradesman it is ideal to know about the triggers beforehand to help minimise these common issues from occurring to you!

Some Of These Issues Include: 

Why Chiropractic Care Is Ideal For Tradies!

Chiropractic Care allows the musculoskeletal system to move more freely and also increase its overall mobility and strength. If a Tradesman is currently suffering from symptoms of either neck or back pain it can be great in not only decreasing pain but also ensuring the body is capable of dealing with the ongoing stressors on the job site!

Some Of The Treatments Offered By Chiropractors Include:

3 Ways Tradies Can Try To Prevent Work Injuries!

Improve Posture

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Good Posture vs Incorrect Postures

Posture is a clear indicator that tells us exactly how much extra stress the body is under even without strenuous activity. Using our bodies in incorrect ways can cause ongoing issues and chronic conditions to arise long-term. It is common for postural issues to go unnoticed and for this very reason our joints begin to seize up decreasing our overall mobility this increasing areas of degeneration.

Good thing is it is never to late to fix your posture and it can be as simple as adding in chiropractic care into your regime to help decrease the tension throughout those stressed out areas of the body!

Correct Form Whilst technique!

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Safe Lifting Vs Incorrect Lifting

Poor lifting form is one of the easiest ways of ruining your back. It is important that the body moves together in a sequence so that the joints within the spine are able to stabilise themselves whilst going from a downlow position to upright. This makes it obvious that we want all of our joints to get behind the lifting including or muscles. To ensure this happens we should aim to lift as close as possible to the body whilst having both feet shoulder width apart lifting as much weight with our legs.

Stretching & Mobility Exercises

The work that most tradies undertake is usually strenuous and therefore stretching before and after work can help decrease the chances of injury.

Some of the most common stretches and mobility exercises include:

Teres Minor/Major Stretch (Lat Stretch)
Procedure: (2 variations)

  • (Standing/Seated Ver.1) Move the arm (side needed to be stretched) underneath your opposite armpit
  • Pull with your other hand from the elbow directly outwards
  • (Standing/Seated Ver.2) Move your arm over your head (scratch your back)
  • With the other arm pull your arm to the opposite side (holding just below the elbow)
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Teres Minor/Major Stretch Variation 2

Cat-cow

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Cat Cow Exercise

The exercise above is great for releasing tension within the upper and lower back. The main goal is to stretch and remobilise areas of restriction whilst also relaxing the body.

To perform this exercise:

  • Position yourself on all 4’s
  • The Goal is to arch your back hold the position up to 5 secs with a deep long breath in
  • Once completed bring your stomach towards the ground out of the arched position and slowly breath out

Recommended Tasks:

  • Repeat 10 – 15 times
  • Perform the exercise 3 times.
  • Rest for 15-30 seconds between exercises.
  • Complete this exercise twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

Lumbopelvic Mobilization – Supine Knee to Chest

Procedure:

  • Lay on your back (both hips flexed, with feet under knees)
  • Gently bring one knee to your chest(using your arms for assistance)
  • Return to the start position and repeat on the other leg.
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Knee to Chest Exercise Diagram

Upper Trap Stretch (Neck muscles)
Procedure:

  • (Seated) Reach one hand down by your side to hold onto the edge of the chair (or sit on your hand).
  • With the other hand, pull your head forwards and across to the armpit – “ear to armpit”.
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Trap stretch (Seated)

*Note: If you are suffering from severe neck pain, headaches or migraines and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week!

https://themelbournechiropractor.com.au/book-now

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