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Are Deadlift’s Killing Your Gains?

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Deadlifts For Improved Health


❌ ‘I hurt my back deadlifting’

❌‘I don’t want to deadlift, I’ll hurt my back’

🏋🏻‍♂️ The deadlift is one of the most powerful compound exercises when executed correctly. It engages multiple muscles of the upper/lower body and anterior/posterior chain. This makes the Deadlift one of the best way to build overall body strength

👶 The Deadlift is quite a functional exercise and can be translated to everyday tasks such as lifting up children and other objects

🦵🏻 The Deadlift requires deep control and stabilisation of the abdominal, gluteal, pelvic and lumbar spine musculature. Studies show that because of this, deadlifts can be beneficial in the prevention and reduction of low back pain

✅ Deadlift injuries are due to improper technique and too much weight lifted, NOT because of the exercise itself. It is important to build up to a barbell Deadlift through other progressive exercises. This will help perfect the technique and prevent injury

Here are a couple of progressive Deadlift exercises you can perform to help perfect your technique

1️⃣ Hip Hinge with Dowel
2️⃣ Raised Kettlebell Deadlift
3️⃣ Normal Kettlebell Deadlift
4️⃣ Barbell Deadlift

⚠️ Remember to consult a healthcare professional before commencing these exercises 

If you are someone that is currently suffering from a sudden ache or pain due to a gym incident our experienced team of chiropractors or remedial massage therapists may be able to help you out today!

You can book online at either one of our 3 clinics in Broadmeadows, Westmeadows or Fawkner with a male or female practitioner of your choice!

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How Can You Improve Your Postural Wellbeing?

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How Is Your Postural Wellbeing?

Poor Posture is a blanket term used for many different types of postural issues or distortions.

Not one type of posture is the same and this comes down to the fact that everyone uses their bodies differently depending on lifestyle habits and choices!

Because of this it is common for our team of chiropractors to see different aches and pains that have risen due to poor posture.

In this blog we will list the 5 ways in which poor posture can affect your wellbeing and how you can improve them for the better!

1- Decreased flexibility and mobility

2 – Increased risk of injury and pain

3 – Decreased Breathing Capacity

4 – Reduction in height due to increased kyphosis

5 – Increased stress

How Can You Improve Your Postural Wellbeing?

When our body is put into a strained position for long periods in awkward positions we should be mindful of this. By making the changes earlier on and using ergonomic seating protocols and ensuring long hours of seating be prohibited we will find a decrease in overall tightness by the end of the work day.

Engaging in a workout regime and getting the body moving is always a great way of getting started with your postural wellbeing. Any type of movement which involves the expenditure of energy will keep you motovated to do more throughout your day.

Being mindful of lifting technique on the job site is always a simple way of making sure you don’t aggravate or hurt yourself. When the damage is done it is hard to go back hence why when things get severe most health professionals may only be able to manage your pains!

If you are someone that is suffering from a sudden ache or an uncomfortable headache our  experienced team of chiropractors or remedial massage therapists may be able to help you out today!

You can book online at either one of our 3 clinics in Broadmeadows, Westmeadows or Fawkner with a male or female practitioner of your choice!

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The Power Of Positive Thinking

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Reasons To Be A Positive Thinker!

Our mind plays both an emotional and physical role and guides us to do certain things throughout our daily lives. Depending on our mindset if we are leaning towards being positive we would be more likely to see successful outcomes throughout life and ones that change us for the better.

In this blog we will talk about ways in which you can improve your thinking to become more positive.
First off the main thing to improve your mindset is to find the negatives that are holding you back from becoming better!

Here are the top 5 things that may be causing this negative mindset:
– Noticing more negativity
– Feeling down on yourself
– Getting distracted with unwanted dramas
– Your friendship group
– Current job role

What can happen if you continue these negative habits?
– Binge eating
– Increased anxiety / depression
– Changes to mood
– Loss of work/life balance
– Increased stress and sickness

7 Ways To Improve Positive Thinking!
– Create good changes slowly
– Don’t force yourself to do things you don’t feel comfortable doing
– Relax and meditate
– Set up your sleep schedule
– Create a healthy meal plan to keep you on track
– Join a gym or start a fitness journey
– See a healthcare professional to help with any aches or pains

*If you are interested in finding a team that best suits your needs book online today with one of our practitioners!

We also offer Pregnancy Care, Paediatric Care, Remedial Massage, Dry Needling and Cupping Therapies

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

Our Locations:

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Why Should We Exercise?

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Gym Workout

Exercise is a physical activity which causes us to expend energy. In doing so it helps create function and mobility depending on the type of exercise that is being participated in. The idea around exercise is to enhance the body’s functional and physical abilities. Whether it is cardiovascular health, mobility, endurance or just trying to look better.

What Is Our Team’s Approach To Exercise?

Exercise is a fundamental building block to engage and strengthen areas of weakness throughout the musculoskeletal system. Our goal as chiropractors is to use exercises that are generalised to begin with and then work on weaknesses individually according to the persons preferences. Not one exercise is guaranteed to have an optimal outcome in every individual hence why a variety of different stretches and strengthening activities are implemented throughout ones care plan.

What Are Signs Exercise Is Negatively Impacting You?

–     Continuous Injury

–     Increased Stress

–     Changes to cognitive state

–     Decrease in functional performance

5 Common Misconceptions Regarding Exercise

  • The more you do the better
  • The harder you train the better
  • No pain No gain!
  • Cookie Cutter programs
  • Sweating it out

5 Simple Ways To Improve Your Exercise Activities

*If you are interested in finding a team that best suits your needs book online today with one of our practitioners!

We also offer Pregnancy Care, Paediatric Care, Remedial Massage, Dry Needling and Cupping Therapies

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

Our Locations:

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themelbournechiropractor.com.au

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Is Your Baby Sleeping At Night?

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Sleeping baby

A quiet baby is considered a luxury to most parents although at times this isn’t in our control no matter what we do!

Sometimes babies decide to get sore or really gassy and in doing so they become uncomfortable.

Our goal here at The Melbourne Chiropractor is to provide a service that enables our practitioners to help assist and alleviate some of these symptoms that may be causing your child to feel this way!

Our approach to paediatric care is both gentle and concise and we have experienced professionals onboard in the industry who have dealt with children for many years.

Concerns That We Can Treat Include:

– Pain

– Muscle Imbalances 

– Sleep Disturbances

– Concentration 

– Colic

– Reflux

– Bedwetting 

– Constipation 

If you are someone who is unsure whether or not your child is suffering from any of the above symptoms, our experienced team of chiropractors are more than happy to do a check-up to ensure your infant is functioning to the best of their abilities! 

If you would like to know more you can call on 9302 1023 or book online at any of our Westmeadows, Fawkner or Broadmeadows Locations with one of our paediatric chiropractors!

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Are Pregnancy Pains Killing Your Mood?

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Pregnancy Pains

Are you someone that’s been experiencing pain ever since you became pregnant? 

Surprisingly this is a common occurence during all stages of pregnancy due to the sudden changes occuring in your body.

In this blog we will discuss the pregnancy pains that may be giving you grief during this time! 

What Are Some Common Areas Of Pain During Pregnancy?

– Pelvic Pain

– Pubic Pain

– Sacral or coxxyc Pain

– Low Back or Leg Pain 

– Neck Pain

What Are Some Common Symptoms During Pregnancy?

– Increased Stress

– Mood Swings

– Stiffness

– Aching or Throbbing

– Headaches or Migraines

– Sciatica

– Pins and Needles

– Changes to Gait

– Changes to Posture

When Is The Best Time To See A Chiropractor Whilst Pregnant?

Like with anything the longer you leave it the worse it will become. Seeing your chiropractor even for a checkup to ensure everything is functioning correctly and pain free is a great way to start off your chiropractic pregnancy journey!

How Can Our Team Of Chiropractors Help?

Our experienced team of chiropractors use the Webster technique and other specialized pregnancy treatments to help alleviate tension throughout problematic joints and muscles.

If you are someone that is currently pregnant and experiencing any of the above aches and pains / pregnancy symptoms. Our experienced pregnancy chiropractors in our Broadmeadows, Westmeadows and Fawkner Clinic Locations are able to help alleviate and take control of these problems before they get worse!

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Is Your Footwear Hurting Your Feet?

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Footwear Killing Your Feet?

Footwear can be fashionable or all out hideous but this doesn’t make a difference when it comes to whether or not your footwear is killing your feet!

We have seen many different styles popping up over the years, maybe you are someone who wears crocs? Or someone that wears versace slippers? Or maybe you like to wear thongs on a day to day basis?

If any of this sounds familiar maybe your footwear is killing your feet!

In this blog we will go through what type of footwear are going to be ideal for your situation and why and how our team can help you if its to late!

What Is The Best Type Of Footwear?

The ideal pair of shoes does not exist! There is not a one style fits all solution when it comes to footwear. The goal when looking for something to put on your feet is to find a pair of shoes that suits your job and your lifestyle. You may need 2 different types of shoes, 1 for work and 1 for everyday chores.

What Should I Be Looking For When Buying Shoes?

First things first, you should “Try Before You Buy”. Comfort is key but browsing online stores and reading reviews isnt going to make you feel the comfort and support of a shoe!

The top 3 things you should be looking for in a shoe are:

– Arch Support of the foot

– Ankle Support

– Comfort

Unfortunately it is extremely hard to find a nice mix of all 3 of these combinations. You might find a shoe with amazing support but feels like a brick on your foot or you may find an amazing shoe that comfortable when walking but has 0 ankle support so any type of running or strenuous movement may be a risk of injury!

How Do I Know If My Feet Are The Problem?

This all depends on your goals! What has been giving you grief? Are you cramping in your feet at night? Have you had changes to the way you walk recently? Do you find it hard to grip or keep balance on a steady floor? These are just some simple things that you can get checked by one of our health care professionals!

If you think you are someone that is suffering from any of the above or feel that there is something more to your problem other than some dodgy footwear give our clinic a call on 9302 1023 and we can discuss further if we are able to assist you with your healthcare journey!

If you would like to use our chiropractic services or see our remedial massage therapists you can also book online today at any of our clinics located in Westmeadows, Fawkner or Broadmeadows. We also offer Dry Needling, Cupping, Paediatric Care and Pregnancy Care for anyone that needs these alternative services!

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Healthy Diet Essentials!

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Healthy Diet Essentials

A healthy diet is the key to a healthy life! Overeating sugars and indulging in fatty meals can be a cause of many inflammatory conditions and decreased cognitive function.

The idea behind this blog is to give you a basic insight of what health food essentials are the must have’s to improve your eating habits!

Top 5 Foods To Reduce

–       Refined Sugar

–       Table Salt

–       Cooking Oils

–       Processed Foods

–       Refined Wheat (Pastas, White Breads, Pastries)

–       Caffeine

–       Alcohol

Top 5 Essential Foods

–       Whole Grains

–       Vegetables

–       Animal Proteins

–       Fish

–       Seeds & Grains

Signs That You May Be Intolerant To Food

–       Pain

–       Diarrhoea

–       Fatigue / Mental Blanks

–       Indigestion

–       Increased Bloating & Gas

5 Ways To Improve Your Health Diet

–       Find a reason to make changes to your diet. Are you trying to lose weight? Or are you trying to achieve a physical goal? Maybe you want more energy and be less fatigued during your day? These are just some things to think about before persuing a diet

–       Increasing your water intake! Water is the easiest way to improve your diet. It allows the body to flush toxins, assist in weight loss and help with keeping your skin blemish free

–       Buy Whole Foods! Being able to see and know what you are buying is a great way to get started on your health. Anything that is pre-made or pre-mixed should be minimized as most times they are filled with different types of preservatives!

–       Change things slowly! Don’t just write down a meal plan to follow and burn out. You may become overwhelmed with bland foods and end up quitting your goals days after you begun your journey to greater health

–       Do your research on different foods and find out reasone behind why they should be eaten and not be eaten. Following a health guru is a great idea although not all gurus are going to be specify for your case so be aware what they may be trying to advertise on their pages and do some of your own researching o some of the topics they bring up!

If you are someone that is looking at taking their health into a different direction our team of healthcare professionals are more than happy to help.

For more information about your first chiropractic visit, or our team of chiropractors visit the links attached!

*You Can Visit Us At Any Of Our 3 Locations – Broadmeadows – Westmeadows – Fawkner

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5 Tips To Help Improve Your Mental Focus!

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Brain Training

Have you ever been sat thinking deeply about something and then suddenly your mind goes for a wonder? It may be as simple as organising something for this afternoon or what plans you have made throughout the week!

If this sounds like you don’t be disheartened! Many people these days struggle with mental focus and lack concentration due to ongoing stressors throughout their lives.

In this blog we will be talking about how you can successfully improve your mental focus!

Why Is Mental Focus So Important?

Mental focus is the driving force of getting you to complete whatever task you have at hand. Without mental focus you will lack that sudden drive to get the task at hand started. Without mental focus you may become stressed out, anxious or overall just lazy!

Can Mental Focus Affect Me Physically?

Ofcourse! With a lack of drive what are the chances of you going to the gym or sticking to your physical goals? Without being focussed you may also put yourself at risk of injury and chronic stress long term!

What Types Of Conditions Affect Mental Focus?

–       Anxiety

–       ADHD

–       Sleep Disorders

–       Depression

–       Stress

Our 5 Tips To Help You Improve Mental Focus!

–       Meditation – Meditation Enables the body to relax and distress. Being relaxed enables the body to function optimally and allows the bodies cognitive ability to work to its highest ability without getting clouded and forgetful!

–       Listening to music – Music has a calming affect as well as increasing a persons motivation. This in turn will help with overall productivity and goal setting!

–       Memory Exercises – Anything that challenges the mind such as a simple game of chess or Sudoku can help improve cognitive function. Being productive in some way will help stop you from getting forgetful!

–       Improve/Change Sleeping Habits – Setting an alarm and turning off electronic devices before sleeping can make a big difference in cognitive function and mental focus. Setting a sleep schedule will enable you to get in your 7+ hours per day weekly and stop you from staying up to late

–       A Healthy Diet – A diet that is low in sugars will help drastically with mental focus. Sugars can crash a persons mood especially when High-GI foods are in the mix. This can lead to a decrease in productivity and mental focus! Therefore sticking to whole foods such as meats and vegetables and looking for Low-GI alternatives are a great way to set up your mental focus for the better!

At The Melbourne Chiropractor we offer chiropractic care that may help improve mental focus. Our treatments and services are designed to help reduce stress and anxiety from pain whilst improving overall wellness. If you are looking to improve your mental focus and concentration, book online today to see one of our allied health professionals at either of our Westmeadows, Broadmeadows or Fawkner Clinics!

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Have You Injured Your Achilles Tendon?

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Achilles Tendon Pain


🦵🏻The Achilles tendon is a strong band of fibrous tissue which joins the muscles of your calf [Gastrocnemius & soleus] to the heel bone [calcaneus]
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🏃🏻‍♂️The achilles tendon stands as the strongest & largest tendon in the body and serves the function of transmitting power from the calf into the heel and foot. Therefore the achilles tendon plays and important in everyday activities such as walking, running and jumping
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❗️This tendon can withstand very high forces, however due to it’s limited blood supply, is very susceptible to injury. Injuries can include tendonitis’, tears, ruptures and bursitis’
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🤕Symptoms of an achilles injury include swelling at the tendon, pain with weight-bearing and stiffness at the ankle. Here are some exercises that you can perform to help speed up your recovery rate
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1️⃣Isometric calf raise
2️⃣Bent leg calf raise
3️⃣Eccentric calf raise
4️⃣Weighted seated calf raise
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⚠️Remember to consult a health care professional before commencing these exercises