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Improve Your Health with Chiropractic Care!

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Chiropractic Wellness Care

You have just visited an allied health professional and your feeling allot better now! But, question is…. Will you be doing anything different to what you were doing before? If your answer is No then it may be ideal to keep an appointment for later on in the month to combat these pain episodes that have been bringing you down!

Pain is a signal coming from the body that alerts us that we are doing something wrong. Hence why we should aim to make changes to combat pain by altering our lifestyle (especially those bad habits!)

Chiropractic Care and How It Can Improve Your Wellbeing?

At The Melbourne Chiropractor we acknowledge that continuous episodes of pain are to be managed over a period of time. This can be done with Chiropractic adjustments, Remedial Massage, Cupping or Dry Needling just to name a few although with allot of these issues exercises and stretches are implemented to help maintain the best of postures and pain free activities overtime. Most commonly patients seek chiropractic care for neck pain, back pain, headaches and repetitive strain injuries/overuse.

Our team of practitioners offer wellness care for those who are willing to take their wellbeing to the next level. This incorporates a plan that helps to reduce reoccurrences of episodes from pain and increase overall mobility and function of the body. Advice on daily living activities such as work posture, lifting biomechanics and sleeping are all things our team look into to improve your wellbeing for many years to come.

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Chiropractic Care

What Is Chiropractic Care?

Chiropractic Care involves the movement of joints back to a normal position where the body is then able to move effectively. Tension is also decreased from the area as tight muscles are relieved and an increase in mobility and flexibility can be seen almost instantly. There are many different techniques that a chiropractor may use including manual adjustments, low force techniques, trigger point therapy, dry needling, prescribe exercises, prescribe stretching or mobilisations in the area of complaint.

Our team of practitioners at The Melbourne Chiropractor strive to get functioning to the best of your abilities. By getting to the bottom of the problem early on it will be easier to tackle the complaint in a shorter period of time.

Our Broadmeadows, Westmeadows and Fawkner Clinics are Open Weekends and Bookings are available online!

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Broadmeadows Health Clinic
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Dry Needling and Its Benefits!

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Dry Needling

Our daily routines effect the way our bodies adapt to stresses, at times these adaptations can turn into episodes of pain and create unwanted postural changes or even irritations of certain areas under stress. The 3 key factors that usually cause a decline in musculoskeletal health include a difficult/stressful working environment, bad sleeping routine and limited physical activity.

The body can only keep up for so long before it crashes. When it does you may begin to feel sore and tight, maybe even get headaches or unwanted low back tension. Therefore it is ideal to keep yourself in check to help maintain areas that are not able to keep up with the demands needed daily.

Dry Needling comes into play here as it helps to relieve pain and soreness in the affected muscles. Usually they are placed in areas where there are trigger points and they can be reduced to give relief!

About Dry Needling

Dry needling can be used for a variety of musculoskeletal problems, neuromuscular dysfunction, muscle imbalances and pain syndromes. Therapy is specifically aimed to help with muscular pain, myofascial pain syndrome, hypertonic and tender muscles, overuse injury, painful tendons, tender ligaments and more.

Many muscular related conditions are thought to be a primary contributing factor to pain and other related symptoms. These conditions include, but are not limited to neck pain, back pain, shoulder pain, arm pain, tennis elbow, carpal tunnel, golfer’s elbow, headaches, migraines and tension-type headaches, jaw pain, buttock pain, pelvic pain, leg pain, sciatica, hamstrings strains, calf tightness/spasms.

Benefits of Dry Needling?

  • Pain relief
  • Decreased Stress
  • Promotion of healing
  • Increased range of motion
  • Increased Flexibility
  • Increased circulation of blood
  • Allows for muscle release
  • Helps with the bodies biomechanics
  • Increased strength and overall function of the area
  • Can be used on hard to release muscle areas (muscle strain, tendon injuries, TMJ)
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Able To Enjoy Daily Activities (Decreased Tension)

What Is Trigger Point Dry Needling?

Dry needling is the use of either solid filiform needles or hollow-core hypodermic needles, to be inserted directly into the trigger points and muscle bundles to act as a stimulant from underneath the skin.

The process of dry needling, either with or without Myotherapy Massage will help to increase circulation and blood flow, thus speeding up repair of the area and its surrounding tissues.

What Does Trigger Point Dry Needling Do?

Dry needling of a trigger point will elicit an involuntary reflex in the muscle fibres which forces blood, oxygen and inflammation into the muscle. In turn, the nerve endings in the muscle will be stimulated, resulting in a reduction in pain and release of tension in the muscle.

It elicits the same response as with non-invasive trigger point therapy and deep tissue massage. Please ask one of our friendly staff for more information or book online today!

What Can Dry Needling Be Used For?

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Dry Needling Of The Knee

The Melbourne Chiropractor in Broadmeadows, Westmeadows and Fawkner is here to help!

Our team of practitioners are fully equipped to perform dry needling and have also done courses in dry needling so that you have peace of mind during the session. All of our services are claimable through private health. Our clinics are Open Weekends, Online Bookings Available Now!

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Common Posture Issues and How You Can Improve Them!

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Posture Diagram

Common posture problems:

Rounding shoulders

This is when you are sitting with your head forward, away from its ‘neutral’ position. When our head is sitting in a forward position, it increases the load and compression on the neck. As a general rule, every 2.5cm that the head is in a forward posture, an additional 4-5kg of weight is felt on the neck!

Forward head posture

Rounding shoulders is exactly what it sounds like. You may often hear people refer to this as being in a slouched position. We can begin to develop rounding or rolled forward shoulders after being in this sustained, hunched position and adapting it as a postural habit.

Slouching in upper back

When the spine of the upper back curves at an increased angle. This can also be known as an increased kyphosis. This position is often adapted after continuously maintaining a slouched position, rounding shoulders and forward head carriage.

Increased curve in lower back

This is also known as increased lordosis or hyper lordosis. In this position, your pelvis tilts forward and creates an exaggerated curve in your mid to lower back region.

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Good vs Poor Posture

What’s the cause of posture problems?

  • Desk Work
  • Long periods of driving
  • Incorrect sleeping positions or pillow
  • Weak stabilising muscles
  • Hypertonic muscles
  • Structural or functional changes such as scoliosis
  • Sedentary activity
  • Progression of the ageing process (degeneration)

What can be done to help prevent posture issues from occurring?

  1. Awareness of your posture
  2. Stretching and using things such as a posture pole
  3. Keeping active!
  4. Ergonomic working environments
  5. Using the correct pillow
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Correct Seating Posture vs Incorrect

Benefits of Having a Good Posture:

  • Reduction of muscle tension
  • Decreased stress on joints and ligaments
  • Increase in energy and mood
  • Decreases the risk of injury
  • Helps decrease episodes of pain and tension throughout the body

How Can Our Team 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:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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Chiropractic Treatment

*Note: If you are suffering from severe Neck pain, Low back pain, shooting pains down the legs, troubles lifting limbs due to soreness, sciatica or joint pain and need more than ways to help improve your posture don’t hesitate to contact our team of practitioners who are always happy to help! Bookings are available online 7 days a week! https://themelbournechiropractor.com.au/book-now

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Why Does My Pain Keep Coming Back?

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Neck Pain

Are you experiencing continuous neck or back pain that seems to come and go? If so, this is a chronic issue that can be very common as the body likes to adapt to certain stressors put upon it that forces the body to change in a way to avoid pain or further damage.

The body developing changes occurs over a period of time in small instances. Patterns begin to develop and this can be from injuries in the past, poor posture, daily activities, work related issues or lack of mobility in an area. 

Your musculoskeletal system creates new patterns to help decrease pain although in doing so it tightens up and creates stiffness around the spine in turn altering function. This then creates a problem that can cause postural changes and possible acute episodes of pain. As mentioned before many of these issues may be caused by work posture, lifting incorrectly, a poor pillow or poor sleeping conditions. This can usually cause issues such as neck pain, low back soreness and a decrease in both flexibility and mobility of certain regions of the body.

This can become an issue and should be addressed as soon as possible so that the source of pain can be addressed and a health professional can help correct the issue and influence the body in making the right changes to get back on track!

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Low Back Pain Causing a Shift In Posture

What can you do?

  • Seek advice early as it may help decrease the severity of your chronic episode and also prevent it from getting worse.
  • Relapses can be minimised by getting regular check ups to ensure mobility through the joints and tension throughout the muscle is decreased.
  • Being aware of acute episodes or tightness that continues to reoccur and finding a health professional early on before things progress.
  • Find the underlying cause of pain as at times you may find the source of the pain may not be in the area you are feeling it!

When should you seek help?

  • When Numbness or tingling occurs
  • Sharp or shooting pains down either arms or legs 
  • Occurrence of Migraines and Headaches
  • Continuous pain that’s on and off
  • Pain that’s getting worse over time
  • Joint pain or stiffness
  • Changes to posture or scoliosis
  • Pain becoming more frequent and more severe 
  • Pain that is not eased by rest 
  • Pain that’s waking you up at night 
  • Changes in urination
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Migraines and Headaches Caused by Tension

*Note – The longer you take to recognise your pain and do something about it the worse it may get. Getting to the root of the problem early on is ideal as it will help eliminate not only the pain but also enhance overall wellbeing. Get in contact with our team at The Melbourne Chiropractor today and lets get you back on track today!

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Benefits of Walking for Musculoskeletal health?

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Walking and it's benefits

Walking is a simple task that is both low force and easy to complete without the need for equipment. Exercise in general whether it be running swimming or walking are all great ways to help improve your health and wellbeing and should be implemented on a day to day basis!

What Are The Benefits of Walking?

  • Walking helps decrease the risk of heart disease and stroke
  • Decreased risk of Type 2 Diabetes
  • Walking increases mobility within the joints 
  • Walking can have an effect on back pain and may reduce symptoms
  • Walking is a great way of losing weight when paired with a diet
  • Helps decrease stress
  • Walking improves both energy levels and mood due to a release of endorphins
  • Increases blood circulation throughout the body
  • Increases mobility within the spine
  • Increases flexibility and helps improve posture
  • Helps strengthen low back and leg muscles to enhance spinal health
  • Helps prevent low back pain and tension within the area

*Note: Outdoor exercise exposes you to the sun which enables the body to absorb Vitamin D which is essential for bone density (Don’t forget to SLIP SLOP SLAP!)

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Walking in the sun (Great Source of Vitamin D)

What are some simple ways to increase the amount of walking you do daily?

  • Walking groups, walking with friends or family
  • Walking the dog if possible
  • Using an electronic ddevice that counts your steps to keep you motivated.
  • Warming up/Cooling down at the gym on the treadmill helps increase overall steps
  • Using timers/alarms to help you get up from your desk from long hours of seated activity to move around goes a long way when it comes to physical activity.

When is Walking Considered Not Advantageous?

  • If you are wearing incorrect footwear (can cause plantar fasciitis)
  • Existing conditions/injuries where walking can aggravate the area
  • Acute inflammation of the lower limbs may cause more damage
  • Tears in either the ankle or knee
  • History of swelling or cold feet
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Bad Footwear (Running shoes are ideal)

Walking May Improve Medical Conditions Aswell!

Studies have shown that people who suffer with high blood pressure, high cholesterol and diabetes can benefit from physical activity as it helps support the cardiovascular system and strengthen it to improve circulation around the body!

Walking is also great for people suffering from osteoarthritis or any other bone degenerative diseases as low impact activities enable the body to renew areas of bone degeneration to help minimize the progressive degeneration occurring.

If you have any other questions or would like to book in an appointment don’t hesitate to give our team at The Melbourne Chiropractor a Call on 9302 1023 or alternatively can book online using the link below!

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Chiropractic Care and How Does It Help?

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Chiropractic Care

Chiropractic care is recognized as being a way to help decrease pain and increase overall functional well-being. Chiropractor’s may help you achieve a healthier lifestyle by giving you strategies to overcome stress, injuries, pain, and other musculoskeletal conditions. This can all be done with various methods and not one person is treated the same to the other hence why many modalities are used to make the changes needed to make a difference!

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Chiropractic Mobilisation

What Are The Benefits?

Chiropractic care may help improve

  • Flexibility
  • Overall Energy
  • Coordination
  • Mobility
  • Decreased stress
  • Increased productivity and concentration
  • Better emotional wellbeing
  • Increased athletic performance
  • Better sleep (relaxation)

Chiropractic care may help with

Our Chiropractic Approach

At The Melbourne Chiropractor we bring out the best from our patients by striving to achieving health and wellbeing. Our aim is to reach patient goals and from there do our best to continue to exceed our patients expectations. We always try to offer various treatment modalities and our clinic offers that. Some of the things we bring to the table include both Manual adjustive techniques and low force techniques such as drop piece and activator methods. We also offer dry needling and cupping therapy including remedial massage, soft tissue and trigger point therapies. Our clinic not only offers passive care but we also involve the patient into their own care by creating thorough plans to get them back on their feet long term. We do this by supplying the patient with exercises and stretches and we give various options depending on the situation. Usually to get to such a stage we do a thorough examination which enables us to make an accurate judgment of how to guide you through your healthcare journey.

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The Melbourne Chiropractor Treatment Room (Broadmeadows Clinic)

How does chiropractic treatment help?

The Chiropractic team at the The Melbourne Chiropractor understand that pain is best managed by creating long term changes! Firstly, the pain needs to be alleviated with adjustive techniques or low force techniques to the spine, soft tissue massage to the surrounding musculature and then be accompanied with an exercise regime to help make the changes needed to influence bad habits and behaviours! Many of our patients seek.

By creating a change to your musculoskeletal system, it will help decrease muscle tension and restrictions through the spinal segments which in turn allow you to use your spine to further strengthen it! If you are seeking treatment which will help restore your structural and functional health our chiropractors at the The Melbourne Chiropractor are here to help get you back on track! BOOK NOW

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Should I Use ICE or HEAT?

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Ice Vs Heat

Ice and heat have been seen to be of comfort and substitute as a form of analgesia by altering body temperature in the area. Both Ice and Heat are great but what are the differences?

How does Ice and Heat help?

Ice helps to eliminate inflammation by reducing blood flow to the area of application. Usually heat works best when using it within a 48 hour window after an injury has occurred.

Heat treatment Increases blood flow and works almost as a relaxant to help reduce stiffness in muscles that are suffering within the area. Heat is great for ongoing issues which are chronic and stiffness.

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Ice Or Heat?

What Does Ice Help With?

Ice helps in cases of:

  • Osteoarthritis
  • Recent Injuries
  • Gout
  • Strains and Sprains
  • Tendinitis, or irritation/inflammation of joints after strenuous activity

When Not To Use Ice?

  • When cramping (cold exacerbates this)
  • Already feeling cold or area is numb
  • Open wound or blistered skin
  • Vascular diseases
  • Sympathetic dysfunction (Where blood flow is affected)
  • Hypersensitivity to cold
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What Does Heat Help With?

  • Osteoarthritis
  • Strains and Sprains
  • Tendonitis, or chronic irritation and stiffness in joints
  • Increasing blood flow to stiff muscles or soft tissue before activity
  • Decreasing pain or spasms relating to neck or back pain

When Not To Use Heat?

  • Skin is hot, red or inflamed
  • Dermatitis or an open wound is present
  • Area is numb
  • Peripheral neuropathy or a similar condition that dulls the feeling of heat
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Can You Use Ice and Heat Together?

Yes! Heat and ice can be used together to create a change in blood flow by first restricting circulation to reduce swelling by using Ice and then increasing circulation by using Heat on the affected area.

How to use Ice or Heat

The most common method is to apply Ice or Heat for 5 minutes, then off for 5 minutes, repeated 3 times in total should be 30 minutes including the breaks!

*Note: If you are suffering from severe aches and pains, shooting pains down the arms, difficulty deep breathing, troubles lifting limbs due to soreness, headaches, migraines sciatica, low back pain or joint pain and need more than just a good Ice or Heat protocol our team of practitioners are always happy to help and bookings are available online 7 days a week!

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Top 3 Back Exercises For Low Back Pain

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Low Back Exercises

Low Back Pain is a condition that negates even some of the strongest painkillers due to its unpredictable nature and dramatic change that it can cause in short periods of time. The exercises below are Our Teams Top 3 Exercises that may help with your Low Back Pain.

*Note: If you are suffering more than what you think and exercise isn’t going to help you break this back pain, give our practitioners are call anytime to book in an appointment or just simply book online @ https://themelbournechiropractor.com.au/book-now

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

Instructions

Perform 3 sets of 10 repetitions each side.

Rest for 30 seconds between sets.

Complete this exercise twice per day.

Progressions:

  • Perform with both legs starting from an extended position
  • Perform double knee to chest mobilization

Special Instructions:

• Breathe normally throughout

• Stay in a pain-free range of motion

Supine Bridge

Procedure:

  • Lay on your back (feet under knees with a resistance band around the thighs)
  • Slightly push thighs out into the band.
  • Squeeze the gluts and slowly raise the pelvis up.
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Supine Bridge Diagram

Instructions

Perform 3 sets of 10 repetitions.

Hold each repetition for 2-5 seconds.

Rest for 30 seconds between sets.

Complete this exercise twice per day.

Progression:

  • Perform a single leg bridge

Special Instructions:

• Focus on squeezing the gluts

• Do not hold your breath

Wall Slide

Procedure:

  • (Standing) Position your feet shoulder-width apart, slightly forward of a wall with your back towards it.
  • Place your hands overhead (the “under arrest” position)
  • With the fingers spread (abducted)
  • Slowly squat down
  • Ensure to keep the arms elevated, while “actively” exhaling.
  • Then return to the start position during inhalation.
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Wall Slide Diagram

Instructions

Perform 3 sets of 10 repetitions.

Each repetition should occur over 5-8 seconds.

Rest for 30 between sets.

Complete this exercise twice per day.

Special Instructions:

• Keep the head, shoulders, arms, mid-back and pelvis against the wall always.

• Keep the knees in line with the middle of the foot, but not forward of the toes

Still Worried and need more 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:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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About Low Back Pain

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Low Back Pain

Low Back Pain is a condition that can be caused by various different stressors of our daily lives which can include:

  • Prolonged sitting
  • Muscle tightness
  • Fractures
  • Inactivity
  • Poor sleeping posture
  • Physical trauma (accident)
  • Sporting injuries
  • Stress
  • Underlying medical conditions

At times Low back pain may present differently and can change dramatically from the beginning of when its first felt. This can be due to Soft tissue swelling, tenderness of the joints in the area, nerve pain or changes in movement patterns such as limping due to the affected muscles in the area of concern!

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Joint Pain in the area

Some of the symptoms you may experience may include:

  • Numbness or tingling in your buttock or down your leg?
  • Pain or difficulty getting out of bed?
  • Muscle spasms or tight muscles?
  • Slouched posture?
  • Pain when you sit or stand for long periods?
  • Stiffness or painful restriction in the back?
  • Pain in between your shoulder blades?
  • Difficulty with various movements like putting on your socks?

How Can You Help Yourself?

  • Ice/Heat
  • Exercising
  • Stretching
  • Voltaren Gels/Fisiocreme
  • Pain Medication (If Needed)
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ICE Pack or Heat Pack are great for inflammation!

*Note: If you are suffering from severe Low back pain, shooting pains down the legs, troubles lifting limbs due to soreness, sciatica or joint pain 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

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:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/
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Best Low Back Stretches in 2022 for Back Pain!

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Low Back Pain

Low Back Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Low Back Stretches that will help alleviate and minimise your Low Back pain!

Lower Back Erector Spinae Stretch (Lower Back Muscles)
Procedure: (2 Variations)

  • (Seated) Sit on the floor, positioning one leg straight. Cross the other leg over the top
  • Placing your foot on the outside of the thigh
  • Reach your opposite arm over the crossed leg and use it as a lever
    to rotate your trunk.
  • (Laying on your back) Lay on your back with one knee bent
  • The other leg extended.
  • Roll the bent knee over the extended knee
  • Pull it towards the ground with your arm.
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Laying On Back Variation

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch 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

Quadratus Lumborum Stretch (Lower Back stretch)
Procedure: (3 Variations)

  • (Seated) With your body seated, maintain an upright position and with the arm of the side that needs to be stretched
  • Move it overhead and lean across
  • (Standing) put the leg of the side being stretched behind the other
  • Reach with your arm overhead
  • (Standing Ver.2) Using a support with your feet placed together.
  • Reach your arms overhead
  • reach over to the support to stabilise yourself.
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Standing Variation

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch 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

Piriformis Stretch (Buttock Stretch)
Procedure: (3 Variations)

  • (Seated) Sit on the floor with your back against a wall (if possible)
  • Start with both legs straight
  • Bring one into your chest (the side needing stretch)
  • Ensure you keep the foot on the ground
  • (Lying down) Lay on your back with your knees bent.
  • Cross one leg (needing the stretch)
  • Rest the ankle on the on the outside of the other thigh.
  • Reach through and grab the back of your thigh
  • Pull it up towards your chest gently until you feel a stretch
  • (Facing the floor) Start on all fours (knees and palms on floor).
  • Cross one leg so the ankle is in front of the other knee.
  • Gently slide the body backwards
  • Keeping the lower leg on the ground.
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Laying Down Variation

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch 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

*Note: If you are suffering from severe Low back pain, shooting pains down the legs, troubles lifting limbs due to soreness, sciatica or joint pain 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

What Can Our Team Do To Help?

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

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/