When we travel we tend to throw out our exercise regime and forget about our posture. This usually leads to us suffering with various aches and pains. To combat this we have put together a couple of ways to help decrease your chances of holiday aches!
Using Public Transport
- Stretch every hour to decrease tightness throughout the trip
- Try to keep your back supported and try not to hunch
- Keep hydrated!
- Move as often as you can whilst on a bus, train or tram if possible
Sitting on a plane
- Sit in the aisle if possible to allow extra movement
- Use head support or u pillow around the neck for support
- Careful with lifting your luggage. Bend your knees!
- Stretch every hour if possible, get moving!
- Keep hydrated!
- Be aware of the time zone, try to rest when its appropriate to avoid jetlag
Sleeping In Different Environments
- Avoid tummy sleeping as it is not a neutral position for your neck.
- Avoid sleeping on couches or chairs
- Bring a pillow
- Be careful of cooling the room overnight
- Stretch after sleeping
- Keep hydrated!
If the holidays have got the better of you and you are suffering from headaches, neck pain or low back pain or may think you are someone suffering from changes due to your posture! You can always contact us or book online @ https://themelbournechiropractor.com.au/book-now
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
Have you injured your hamstring? One of the most common injuries in sport is a Hamstring strain. The Hamstrings are three separate muscles of the posterior thigh that help flex the knee and extend the hip!
Injuries occur when the muscles are overstretched and overloaded in activities such as running. These injuries can range from mild strain to a very severe tear! Other injuries that can effect the Hamstrings include tendinopathies & bursitis.
One of the most common mistakes individuals make with rehabilitation of a hamstring injury is that they only focus on the hamstring and not the structures directly above it, such as the gluteal/buttock muscles
The gluteal muscles like the hamstrings are a powerful hip extensor and together have a synergistic role. Weakness in the gluteal muscles can often mean the hamstrings are overloaded and susceptible to injury. This is why gluteal strengthening forms an important part of the rehabilitation process
Here are 4 exercises for the gluteal muscles and hamstrings to speed up your recovery process
Elevated Single Leg Gluteal Bridge
Bulgarian Split Squat
Swiss Ball Leg Curl
Straight Leg Deadlift
Remember to consult a healthcare professional before commencing these exercises 