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The Importance Of Rest Days!

When we exercise we hear allot of people telling us “make sure you are having a rest day”. Is it really that important for us to do so? Are we really benefiting from resting and taking a day off exercise? This blog goes through exactly how it affects us and how to strategize rest day into a workout regime!

The Importance Rest Days

Rest days should be added into your workout regime as it helps to rebuild and repair areas where there is pain. Overtraining can become more common in those who do not take rest days and make them prone to injury which could set them backwards. Depending on the intensity of the workouts it is common to train different body parts or sections of the body to limit the amount of rest taken throughout the week.

The 3 Important Effects Of Rest Days

  • Reduced muscle pain and lactic acid removal from worked areas
  • Rebuilding muscles that were broken down during exercise.
  • Decreasing risk of injury and overuse of joints

Signs Of A Rest Day

You should see a doctor if you haven’t exercised regularly for a while and need to know where to start, if you believe you have sustained an injury while exercising, or if there is a specific site of pain that doesn’t seem to ease off with rest days. 

Benefits Of Working Out

  • Improved Mood
  • Increase Mobility/Flexibility
  • Decreased Stress
  • Improved Strength
  • Increased Energy Levels
  • Changes to body fat percentage

*The general rule is to moderately exercise for 30 minutes each day which can be something as simple as a brisk walk!

If you are someone who is suffering from headachesneck pain or low back pain or may think you are someone suffering from changes 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

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All About Exercise

Exercise… What Is It?

Exercise is a form of physical activity that involves the person to move, stretch or exert some type of physical force to expend energy. Exercise is usually used to help increase performance, mobility and flexibility depending on the task at hand. Exercise can also be referred to as training where the main goal is to focus on an area of weakness and slowly improve it overtime for long term change. This may involve things such as cardiovascular health, bodily strength, conditioning, weight loss or even flexibility.

The Melbourne Chiropractors Approach to Exercise!

Exercise is used as a functional tool for us as chiropractors. Depending on what you do throughout the day or add into your lifestyle will allow us to predict things such as why certain injuries are occurring or how you can better improve your ongoing exercise regime by adding other types of skills to enhance your wellbeing.

What Are Signs/Symptoms That Exercise Is Killing Your Gains?

5 Misbeliefs In Exercise

  • No Pain No Gain! – Usually ends up being more pain and little gain!
  • More Work Is Better! – Unfortunately overtraining is a thing to much can be detrimental to performance gains.
  • Training Harder Every Time! – Changing exercises over a period of time is better than continually changing as the body will never adapt
  • Sweating It Out! – If you are sick it is never a good idea to train, if anything you will feel allot worse after it
  • Copying Training Splits – Everyone is different and starting slow is always a great way of figuring where your physical needs are to be met.

3 Tips To Improve Your Exercises

  • Create a support network (Hire a coach, exercise with friends)
  • Research exercises that you enjoy and give them a go!
  • Don’t push past your limits every session, pace yourself!

4 Simple Ways To Break A Plateau!

  • Change the type of exercise you are performing
  • Increase the intensity
  • Slow down the repetitions or increase the time of the exercise
  • Improve your technique or form (Hire a Coach or Watch How To Online)

If you are someone who is suffering from headachesneck pain or low back pain or may think you are someone suffering from changes due to your exercise! 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

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Can Chiropractors Help Unlevelled Postures?

An Unlevel or “wonky” posture can be due to many different reasons, some of this could be from ongoing pain to just structural deficits that have occurred overtime or since birth.

The 2 Most Common Reasons For an Unlevelled Posture Include:

  • Scoliosis is known to many as being a big issue of posture although it really does depend on its severity. Scoliosis is classified in 2 forms known as structural or functional scoliosis and both have different diagnosis and treatments involved to either manage symptoms or improve an unlevelled spine.
  • Pelvic Tilt is seen allot with people who suffer from low back pain. This could be as simple as tight muscles or a joint dysfunction. There can also be external factors causing these symptoms such as poor footwear or high impact sports causing unwanted changes to the bodies structure and function.

Common Scoliotic Symptoms

Common Pelvic Tilt Symptoms

Can Chiropractors Help With Uneven Postures?

Chiropractors are able to use various treatments and techniques to help reduce tension in areas of restriction and pain. In doing so chiropractors can help with functional scoliosis by making changes to further improve wellbeing. Structural scoliosis becomes more of a management plan that is usually targeting the symptom of pain as well as trying to enhance bodily function to improve things such as flexibility, mobility and strength using both treatment and rehabilitation plans.

4 Ways You Can Manage Your Posture!

If you are someone who is suffering from headachesneck pain or low back pain or may think you are someone suffering from changes 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

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All About The “Posture Pole”

What is a posture pole? 

Posture pole’s are a long foam roller that can be cut in half to lay flat on the floor. The goal of the foam roller is to be long enough to rest on the full length of your spine up to the back of your head.

How To Correctly Position Yourself On A Posture Pole?

The correct way to position yourself is to lay with your knees bent whilst resting on the posture pole with the back of your head touching and the bottom of your pelvis touching the length of the posture pole. It is then as easy as laying with your arms outwards in a scarecrow position with your palms facing up towards the roof.

Posture Pole Positioning

What Are The Recommendations?

The goal is to lay on the posture pole for as long as 10 minutes at a time. Usually at the beginning it may be uncomfortable meaning that 2 sets of 5 minutes may be better to start with or even 3 by 3 minutes throughout the day. A maximum of 15 minutes is enough to get the body stretched out for the day.

Why Use The Posture Pole?

The reason for using the posture pole is to eliminate tension, increase flexibility and allow the body to relax. It also helps you focus on something other than your electronic devices. Use this time to focus on your breathing and relaxation.

*Our Chiropractors are upskilled in many areas of rehabilitation. If you are someone who is suffering from poor posture or bad postural habits book an appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

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

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Can Poor Posture Affect Your Breathing?

What Are The Impacts Of Poor Posture?

Poor posture can limit breathing capacity and cause increased tension within the upper back and shoulder region. A prolonged posture that is not corrected can lead to uneven weight distribution throughout the body and be a cause of increased wear and tear on bones, discs and joints. This is what our team of chiropractors aim to correct and make changes to so that joint dysfunction and degeneration can be avoided.

4 Activities That May Cause Poor Posture

How Does Poor Posture Affect Breathing?

Poor posture decreases the amount of capacity within the lungs. This is because the area becomes compressed not allowing the lungs to fill adequately and limits the amount of strength the diaphragm has to operate effectively.

3 Ways To Help Improve Posture!

  • Be aware of activities that cause forward head posture and rounding of the shoulders
  • Stand tall or sit upright with head support to stop you from hunching
  • Use a standing desk and use chair’s with lumbar support

Tips to improve Overall Breathing

  • Deep breathing
  • Breathe in through your nose (Avoid mouth breathing unless exerting)
  • Practice breathing (breath in for 3 seconds, hold for 3 seconds and exhale for 3 seconds)
  • Stretching and exercising the upper back (thoracic region)
  • Yoga / Pilates

*Our Chiropractors are upskilled in many areas of rehabilitation. If you are someone who is suffering from poor posture or bad postural habits book an appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

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

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How Can A Sports Chiropractor Help You?

About Sports Chiropractors?

Sports chiropractors pride themselves on exercise and wellbeing when it comes to daily activity. Whether you are a professional athlete or someone that has a sporting hobby, sports chiropractors are able to treat specifically for your injury! The main goal for a sporting chiro is to get you back on track using various techniques and exercises to help strengthen the areas of concern.

Sports chiropractor’s have studied rehabilitation methods for injured athletes and help to guide the patient to achieve ongoing mobility and healthy wellbeing. Sports Chiropractors also aim to prevent sporting injuries from reoccurring again in the future!

What Is The Difference Of A Sports Chiropractor?

Different to your traditional chiropractor who will take a holistic approach to your healthcare a sports chiropractor will be more specific to injuries from sports and will target those areas as best as they can. They are also more than likely going to give you strengthening exercises and stretches to help build the strength within the area.

What Conditions Can A Sports Chiropractor Treat?

Benefits Of Visiting A Sports Chiropractor!

*Our Chiropractors are upskilled in many areas of rehabilitation. If you are someone who is suffering from a sporting injury book an appointment today or give our team a call today on 9376 2002 at The Melbourne Chiropractor to find out how we can help you out today!

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

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5 Tips On How You Can Manage Fibromyalgia!

About Fibromyalgia

Fibromyalgia is a condition that causes chronic fatigue and cognitive issues. The reason why our team of chiropractors work with people suffering from fibromyalgia is because the symptoms that follow with it are arthritic-like or that of inflammation (especially in joints).

It is common to be hypersensitive to both hot and cold temperatures and have an increased sense of smell. Unfortunately there is no definitive cause of how fibromyalgia starts although it is more common in those with auto-immune conditions or substance abuse.

Can You Cure Fibromyalgia?

Fibromyalgia is a condition that you will never be able to get rid of unless there is a new miracle drug that helps. At this very point in time fibromyalgia can only be managed by using a few particular methods!

How To Manage Fibromyalgia?

Can Our Team Of Chiropractors Help?

Of course! Our main goal as chiropractors is to reduce the pressure throughout the musculoskeletal system. This enables us to reduce inflammation and allow the body to settle itself down. Fibromyalgia is a condition that over exerts the bodies receptors hence why the nervous system needs to be settled!

Our Locations:

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How To Find A Great Chiropractor!

What is a Chiropractor?

Chiropractor is a health practitioner that focuses on making changes to the bodies musculoskeletal system. Chiropractors are primary healthcare practitioners which enables them to provide comprehensive healthcare long-term and can be seen without a referral from a general practitioner.

Chiropractors are doctors of their field and use various methods to find the underlying cause of your body. Some methods may include a thorough medical history as well as an understanding of your general health and wellbeing. Orthopaedic tests and other types of examinations are also conducted to get a better understanding of what is restricted or suffering in regards to function. There can also be times when chiropractors may refer for an X-ray. Most times X-rays are done when there is concern for fractures or severe spinal anomalies. When it comes to your health we don’t like to guess what may be the cause and this is when X-rays may be handy.

Education And Qualifications For Chiropractors?

Chiropractors in Australia need to complete a five year university degree which encompasses subjects such as neuroscience, physiology and anatomy, microbiology, pharmacology and toxicology. Chiropractic students also require supervised clinical hours to gain experience and confidence in chiropractic adjustments and other low force methods before graduating.

When Should You See A Chiropractor

If you are someone who is suffering from headachesneck pain or low back pain and don’t know where to start, or wondering what to expect on your first chiropractic visitour 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. What we find is that symptoms are usually the last thing to show. There can be issues that have arisen over a period of time that Chiropractic care can help with.

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Back Pain Sufferer

What Should You Look For In A Chiropractor?

Does the Chiropractor have a particular area of interest that suits your needs?

Some Chiropractors complete additional training in other areas after finishing their studies. For example, some move into paediatric care or pregnancy chiropractic care, while others move into sports rehabilitation. Finding a Chiropractor that specialises in these fields may help you find a better suit for your needs as a patient.

Does The Chiropractor Complete A Thorough Initial Consultation?

If your Chiropractor takes the time to complete a thorough initial exam you can be sure that they are interested in finding the underlying cause to your complaint and what they recommend moving forward will be of benefit.

Does Your Chiropractor Focus On Symptoms Or Function?

Do you want to be pain free? Or do you want to find out the cause of your pain and stop it from coming back over and over again? As discussed symptoms are the last thing to come about and is usually due to an underlying cause inside our body that needs to be addressed.

Does The Chiropractor Create A Plan To Help Achieve Your Health Goals?

You need to have a goal and and understanding of what your care involves so that you are on the same page as your chiropractor. Being able to understand if you are improving and what each treatment entails will allow you to benefit from the experience.

Does Your Chiropractor Address Your Concerns And Questions Relating To Your Health/ Complaint?

You need to be understood by your chiropractor. You have to feel like you are in the right place to discuss your problems and get them checked out.

Does Your Chiropractor Explain Your Condition And How They Will Help You With Chiropractic Care?

A Chiropractor that wants to explain and show you the reasoning behind your pain is essential. This ensures that you understand what is going on during the process and that you are seeing someone who cares about your complaints.

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How To Correct Sway Back Posture!

The importance of good, straight posture can’t be down played. However, by simply sitting up straight you will not correct incorrect postures.

5 Reasons Why Posture Is Important:

1) Good posture helps you perform better
2) Your body position looks and feels better
3) An optimal posture helps your body function at a higher level
4) Good posture limits abnormal wear and tear on joints throughout the body
5) Your internal organs are able to function better/no unneeded compression through the ribs affecting lung capacity

Given that these benefits are associated with good posture habits, who wouldn’t want to have good posture! Here at The Melbourne Chiropractor, we meet patients who need help correcting postural problems, including sway back. military posture and text neck. As chiropractors our goal is to help manage and correct these postural issues.

Some Common Posture Problems We See Include –

  • Sway back posture
  • Lumbar lordosis
  • Thoracic kyphosis
  • Forward head posture.

Bad postures tend to put extra pressure and stress on your spine, shoulders, hips, and knees.

Can you relate to any of the postures in the image below?

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Types Of Standing Postures

Problems Of Poor Posture:

About Sway Back Posture

Sway Back Posture also known as hyper lordosis exaggerated the curve in the lower back increasing pressure. When standing the stomach looks to pull forward and the hips tilt forward to compensate.

How To Tell If You Have Sway Back Posture?

  • The pelvis may be tilted and positioned forward
  • Tight Hamstrings
  • Bad Postural Tendencies
  • Forward Head Carriage
  • Hunch Back Like Curve
  • Sunken In Chest

Other Problems Caused By Sway Back

Tight hamstring muscles can cause:

  • Misalignment of pelvis, contributing to:
  • Back Pain
  • Disc degeneration
  • Nerve interference
  • Bulging discs
  • Weak glutes and hip flexors

Forward head posture can cause:

Problems associated with a rounded upper back may include:

Problems associated with a sunken chest may include:

TREATMENT FOR SWAY BACK POSTURE

  • Finding the underlying structural issues is key
  • Chiropractic adjustments and mobilisations help to increase mobility and functional capacity through the affected joint segments
  • Soft tissue therapy allows us to decrease the muscle tension throughout the areas of concern and in turn improve postural areas.
  • An exercise and rehabilitation program that is specific to the area which will include a series of stretches and low force exercise to begin with before getting into strengthening the area of complaint.

Chiropractic Care also has continual benefits such as:

If you are someone who is suffering from headachesneck pain or low back pain and don’t know where to start, or wondering what to expect on your first chiropractic visitour 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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5 Benefits Of Taking 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 headachesneck pain or low back pain and don’t know where to start, or wondering what to expect on your first chiropractic visitour team of chiropractors at our BroadmeadowsWestmeadows 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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