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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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What Is the Best Pillow For Neck Pain?

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Good Pillow or Bad?

About Neck Pain –

There are three main types of neck pain which may include:

  1. Acute Neck pain = Neck pain that is usually severe and has been going on for the last 72 hours is considered acute
  2. Sub acute Neck pain = Neck pain that has continued for the last 2 weeks either on or off or consistently painful with movement.
  3. Chronic neck pain = Neck pain that has continuous episodes of pain over a monthly period.

Common causes of neck pain

  • Muscular dysfunction or tightness
  • Poor posture
  • Structural changes
  • Strains or sprains
  • Poor sleeping posture
  • Car accidents or sporting injuries that result in whiplash

Common symptoms of neck pain

  • Stiffness and pain in the neck
  • Difficulty moving your neck
  • Unexplained headaches
  • Tight Muscles within the area
  • Poor posture

If you are someone who is suffering with neck pain and are reading this blog then our recommendation would be to see a Chiropractor or another health care professional to see how you can be helped! The earlier you choose to make a change to your neck pain the better off you will be as being proactive to the causes of neck pain can limit the amount of degeneration and damage you could be causing!

Do pillows help you sleep better?

There are two important factors that determine a good night’s sleep!

1. The position you sleep in

It is recommended to either side sleep or sleep on your back. Sleeping on your stomach is not ideal as it puts allot of strain in the neck area and can cause issues.

2. The pillow you use

The pillow you need is one that allows you to lay your head on to it without bending your neck or tilting it either side. There are allot of pillows around that can support your neck although finding the right one can be hard to do. If you are struggling and need assistance our team are more than happy to help you in the clinic to fit you out with the correct pillow for your posture.

What is the correct height for a pillow?

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Diagram of Correct Pillow Height

All pillows are different and the correct pillow for you will not be the correct pillow for someone else as people sleep differently and may have broader shoulders than someone else.

What Makes A Good Pillow?

The most important factors when looking for a pillow include:

  • Head and neck support in a neutral position
  • No space between the neck, shoulder and pillow
  • Dense materials are great like memory foam although to hard can be problematic
  • A contoured pillow that is comfortable is ideal for sleeping on
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Contoured Pillow For Side Sleeping

What Makes A Bad Pillow?

  • Pillow offers no support for your head and neck
  • Pillow moves you out of neutral spine posture when sleeping
  • Pillow is not breathable or dense.

Pillows usually last up to 2 years as they begin to sag and begin not to hold as well as before. Washing your pillow regularly also helps maintain its freshness and allows it to reman hygienic for many more sleeps.

Do Bad Pillows Cause Neck Pain?

A “Bad Pillow” is a primary cause of neck pain as sleeping in a position that strains the muscles in your neck for hours at a time can do more damage to you then sleeping on a couch! The reasoning behind this is that poor sleeping posture for prolonged periods will aggravate just about anything in your body let alone the neck. Changing your pillow is just an extra step to help correct your poor posture as this is a habit that becomes continuous and may be bringing at risk for episodes of neck pain.

Should You Get A New Pillow?

A new pillow may be a drastic change although if you are someone who is experiencing neck pain this may be the change you need to kick start your journey to better health. It is important that you look around for the best quality pillow and don’t cheap out on something that is there to support your neck for years to come! If you are having trouble finding something that best suits you our team at The Melbourne Chiropractor have various pillows in stock that can be fitted before buying.

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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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https://themelbournechiropractor.com.au/
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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.
TMCPiriformisStretch.jpg
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.
TMClogo.jpg
https://themelbournechiropractor.com.au/
Categories
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Best Upper Back Stretches in 2022 for Back Pain!

TMCUpperBackPain.jpg
Upper Back Pain

Upper 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 Upper Back Stretches that will help alleviate and minimise your Upper Back pain!

Upper Back Erector Spinae Stretch (Upper Back Muscles)
Procedure: (2 variations)

  • (Standing) Standing upright “hug yourself”
  • Curl your upper body towards your stomach
  • (Seated) sitting in a chair or on a floor “hug yourself”
  • Curl your upper body towards your stomach
TMCUpperBackStretch.jpg
Standing Variation Upper Back Stretch

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

Latissimus Dorsi Stretch (Unilateral Upper back stretch)
Procedure: (2 variations)

  • (Standing/Seated) Move your arm over your head (scratch your back)
  • With the other arm push backwards just below the elbow
  • (Forward Lean) Place your arms forward onto a support (wall, chair, bench)
  • Gently drop your chest and trunk, between your arms, toward the floor.
TMCLatDorsiStretch.jpg
Forward Lean Stretch Variation Upper Back Stretch

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:
    • Stop if Pins and needles, numbness or paraesthesia begins to occur during the stretch
    • 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

Teres Minor/Major Stretch (Lat Stretch)
Procedure: (2 variations)

  • (Standing/Seated Ver.1) Move the arm (side needed to be stretched) underneath your opposite armpit
  • Pull with your other hand from the elbow directly outwards
  • (Standing/Seated Ver.2) Move your arm over your head (scratch your back)
  • With the other arm pull your arm to the opposite side (holding just below the elbow)
TMCTeresStretch.jpg
Teres Minor/Major Stretch Variation 2

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:
    • Stop if Pins and needles, numbness or paraesthesia begins to occur during the stretch
    • 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 Upper back pain, shooting pains down the arms, difficulty deep breathing, troubles lifting limbs due to soreness, headaches or migraines 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 ribs and spinal segments (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.
TMClogo.jpg
https://themelbournechiropractor.com.au/
Categories
Uncategorised

Best Neck Stretches in 2022 for Neck Pain!

NeckPainTMC.jpg
Neck Pain

Neck 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 Neck Stretches that will help alleviate and minimise your neck pain!

Upper Trap Stretch (Neck muscles)
Procedure:

  • (Seated) Reach one hand down by your side to hold onto the edge of the chair (or sit on your hand).
  • With the other hand, pull your head forwards and across to the armpit – “ear to armpit”.
TMCTrapStretch.jpg
Trap stretch

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

Suboccipital Stretch (Neck Stretch)
Procedure: 2 ways to complete

  • (Seated/Standing) fingers apply pressure just under the back of the skull
  • Pull your chin towards the back of your skull whilst maintaining pressure with fingers
  • (Laying on your back) with a low pillow/support under the back of the skull.
  • Place the tongue on the roof of the mouth, just behind the front teeth.
  • Gently pull your chin in – like nodding “yes”, without dropping your head or looking down.
TMCSubOccStretch.jpg
Suboccipital Stretch Laying On Back

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

Sternocleidomastoid (SCM) Stretch (Side Neck Stretch)
Procedure:

  • (Seated/Standing) Rotate your head to the opposite shoulder
  • Tilt your chin up slightly
  • Push your head just above your ear backwards gently until you feel a stretch
TMCSCMStretch.jpg
SCM Stretch

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:
    *STOP if any nausea, dizziness, feeling of spinning or light-headedness occur
    • 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 relaxatio

*Note: If you are suffering from severe neck pain, headaches or migraines 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 Sprain or Strain 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 ribs and spinal segments (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.
TMClogo.jpg
https://themelbournechiropractor.com.au/