The sun is great especially for getting your source of vitamin D although during summer our Australian sun can be extremely harmful to us. This is why taking precautions over the summer holidays should be made to decrease the risk of sun damage. In this blog we will be talking about sunscreen and why it should be used!
Why Sunscreen?
Sunscreen is a fantastic way to keep covered by the sun! Studies show that uv rays find it hard to penetrate the skin and cause damage to the areas open to the sun. Sunscreen also stops you from getting burnt and significantly decreases your chances of developing skin cancers whilst being out in the sun having fun!
What Other Ways Protect Me From The Sun?
– Wearing a sun hat (bucket or brimmed hats)
– Wearing ling sleeve rash vests to the beach
– Finding shade outside
– Using tents and umbrellas at the beach
– Avoiding extremely hot days in the daytime
– Wearing Sunglasses
Remember spending time outdoors is great but only if you are doing it responsibly! Keep yourself in check when it comes to being SunSmart and be sure to stay hydrated over the Summer period!
If you are someone who is suffering from headaches, back aches or even a sporting injury our practitioners at The Melbourne Chiropractor are here to help! Contact us on 9302 1023 or book online today!
Some of us love to go sightseeing and do things that require little to no equipment! Our bodies are designed to exert energy and power without needing assistance from a secondary source. Unlike water sport activities we don’t need to be weary of the dangers of going to deep or far past our comfort zones, although watching out for inclines and hidden potholes can be quite the problem!
Summer doesn’t have to be spent in the water it just has to be enjoyable for you! Water phobia is a real thing but even if you don’t suffer from it here are some fantastic ways to engage in some form of exercise over the Summer of 2023!
1- Walking/Running – This is the best way to exert energy and build up your stamina over a period of time by creating a training protocol. You don’t have to be a strong runner or even fit to get yourself started. Training in simple intervals such as, running 5 minutes and walking 5 minutes and repeating is a great way to get started!
2- Tennis – The Australian Open is around the corner and let’s be honest this a fantastic way to get you out and about for a social game with some friends! No matter the skill set tennis is a sport that can be played by all ages. If you are worried about not being as good as you first thought, get yourself a coach and maybe join the local club to get yourself going for this Summer 2023!
3- Bike Riding/Hiking – Both are great, one requires the use of equipment the other does not, but the great thing about it all is that it gets you up and moving. The great thing about hiking this summer is having the ability to travel to new places and see new things. It doesnt have to be a wild goose chase, it just has to be something that is comfortable for you! Bike Riding on the other hand is a less strenuous exercise as it requires less pressure onto the joints although is still a fantastic way to mobilise the hips!
Remember when engaging in any type of sport to keep yourself hydrated and slip slop slap over this summer! Sunscreen does more than just protect us from getting burnt, it can save our lives!
If you are currently experiencing any strains, sprains or back pains and are looking to put a stop to it, our team at The Melbourne Chiropractor at ready to get you sorted over this summer period!
Water Sports are a great way of getting outdoors! Not only can they be quite challenging but they require a particular skillset that helps with mind/body connection. Water is also buoyant and can help decrease the pressure on the bodies joints as well as enabling for pain free movement in arthritic joints.
Being aware of your surroundings and taking into consideration your limits around water beforehand will help decrease the chances of injury and risk.
Top 3 Water Sports For Summer 2023!
1- Rowing – This is not only a great exercise for the back but uts quite strenuous on the cardiovascular system! This means that endurance plays a key factor in being able to move through the water for a period of time. Having the ability to train multiple areas of the body at once is a great way of getting started on your fitness journey and don’t forget to stay hydrated whilst doing it!
2- Swimming – Any type of swimming is a great start to improving your health and wellbeing. Be sure to have experience in swimming before travelling to far deep into water. If you are in a public pool stay within your limits and use a stroke that you do well without over exerting yourself!
3- Surfing – This is a great water sport if you are confident with waves and are already a strong swimmer. This requires not only to be able to swim through tough waters but also get onto a board and balance yourself without falling. This is allot to learn for beginners and usually the best way to get started would be getting a trainer or attending a group class to learn the ways of a seasoned surfer!
If you feel that water sports are not your thing there are always great ways to spend your summer on land based activities!
Hot Stone Massage is a technique that uses stones to create heat during soft tissue treatment
5 benefits of Hot Stone Massage!
– Decrease Stress
– Improve Sleep
– Alleviate Muscle Tension
– Increase Blood Flow
– Relaxation
Is Hot Stone Massage Better Than Remedial Massage?
Hot stone massage adds the element of heat which allows for relaxation although remedial massage allows for the reduction of tight knots throughout a muscle.
How Do I Know What Massage To Choose?
Depending on your goals of treatment will determine what massage is best. If your goal is relaxation then hot stone massage is a fantastic way of having that done. Although if you are looking at reducing tension throughout your muscular system and think that you are suffering from cramps and other aches and pains, then something like a remedial massage or deep tissue massage will be allot more effective!
Why Not Do Both?
Thankfully at our clinic our practitioners use both hot stone and deep tissue techniques together to get the best results! With the added heat to help with relaxation and the effect of deep tissue on tight muscle our practitioners are able to eliminate muscle stiffness!
Gym is know by everyone as a place of fitness but what type of fitness works best for your posture?
In this blog we will explain the top 4 gym exercises which you should be doing today to help improve your posture and strengthen your back!
What Type Of Exercise Is Best For Posture?
Any type of movement is great if you want to relieve tension although not just any type of exercises will help improve your posture. There is a fine line between what works and what doesn’t help at all! Our top 4 exercises involve strength and hypertrophy training to achieve postural results over a 6 month period!
How Should I Best Implement These Exercises Into My Program?
The best way to start an exercise program is to consult a personal trainer to help out with your form. The main goal behind working out is to get the most out of an exercise without overdoing it! If you are someone with lifting experience it is always best to begin with a compound lift such as a deadlift before working on supplementary lifts such as your Lat pull downs.
Will Strength Exercises Really Help My Posture?
Most of the time postural change is due to stress and incorrect posture either at a desk or job site.
The goal of Chiropractic care is to eliminate tension within spinal segments and decrease muscular tightness to free up areas of concern!
If you are someone that is currently suffering from a postural complaint and are looking for help give our clinic a call on 9302 1023 or book in your first appointment with us to see how we can get you back on track!
Sleeping positions vary differently from person to person and this is why finding the most effective way to get yourself to sleep is an easy way of making you healthier.
Our main goal as chiropractors is to ensure that you are using your body as effectively as possible to remove the possibility of injury from the equation.
In this blog we will give you an insight into what sleeping position will best suit your circumstances!
What Types Of Sleeping Positions Are There?
Theoretically speaking there are really only 3 types of sleeping positions. These include on your back, on your side and on your stomach.
What Should I Avoid When Sleeping?
The main things to avoid is sleeping on your arm or in a foetal like position as this will compress the joints and make things uncomfortable. Sleeping on your stomach should also be avoided. The reasoning behind this is because the body is in an awkward position especially when using a pillow as when the body isn’t parallel it can cause unwanted tension.
What Symptoms Can I Develop From An Incorrect Sleeping Position?
How Can I Find The Correct Sleeping Position For Me?
The ideal sleeping position comes down to what is most comfortable to you. If you are a back sleeper it is ideal to have a low profile pillow so that the curves of the spine are not accentuated and causing any type of neck strains or other body aches. If you are a side sleeper and this feels comfortable be sure to have a pillow that is not to low and not to high but just right. Your neck should be held comfortably without any added stress to the region. Other variations of sleeping such as having a pillow between the legs may help with comfort especially with those who are suffering from low back pains
If you are someone who is currently waking up sore from bed and looking for someone to help. Our team of experienced and qualified practitioners are here to help!
Remedial Massage techniques involve deep tissue therapy targeting areas of stress throughout the entire body!
The main use of remedial massage is to target areas causing pain. This includes areas that are cramping, causing muscle aches and many other pains such as neck and shoulder pain!
If you are currently dealing with low back pains or headaches our qualified remedial massage therapists are able to assess and treat your area of concern! For more information you can visit themelbournechiropractor.com.au to find out more about our chiropractors and other conditions we can help treat!
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
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?
