Blog Page – Page 7 – Precision Health Spine and Sports Clinic

23JanJanuary 23, 2018

Don’t get kicked in the shins by Shin Splints

If you have ever had Shin Splints you will know how horribly painful – and persistent - they can be. Let’s take a look at what they are, what causes them, and how you can treat them.

What Are Shin Splints?

Shin Splints is a term used to describe a range of conditions – Medial Tibial Stress Syndrome, Tibial Stress Fractures and Compartment Syndrome. As you might expect based on the names, these conditions develop as a result of overuse, or the stress of the muscles in the lower leg. Bones remodel and strengthen themselves in response to the stress applied to them. However, it is important to maintain a balance between stress and rest, which allows the bone time to repair. Stress fractures happen when bones are not given sufficient time to repair. Bones are covered with a coating called periosteum. The tendons, which connect muscles to bone, connect to this coating. Shin splints can form when the attachment to the periosteum becomes overstrained, causing thickening, micro tears and in some cases, crumbling of the tibia (shin bone). In comparison, Compartment Syndrome is caused by increased blood flow to the muscles, causing them to swell inside the compartments in which they are enclosed. Regardless of their specific cause, Shin Splints may be described as either Anterior or Posterior: Anterior – the pain will be in the outside front of the lower half of the leg and involves the muscle which lifts and lowers your foot, controlling how quickly your foot hits the ground when walking or running. If it hurts to lift your toes while your heel is still on the ground, it is likely you are suffering from Anterior Shin Splints. Posterior – cause pain behind the calf and on the lower inside of the shin. These relate to the muscles which control the foot arch during weight bearing and the lifting of the heel during walking or running. Posterior Shin Splints will hurt during weight bearing. The pain from Shin Splints tends to be dull and aching. It may also be painful to touch your shins or stretch them. In the early stages, the pain will generally ease during warming up, but as the condition progresses the pain will return at the end of the activity until it is present all the time. It is very important to rest and not train through shin splints.

So, what causes shin splints?

Shin Splints can be caused by a number of factors.

Exercise and Training – if you increase your training too quickly, train too much, don’t allow sufficient rest or are running on hard or angled surfaces, shin splints can develop.
Footwear – inappropriate footwear, particularly when running, can cause shin splints by not providing sufficient support to your foot and insufficient cushioning.
Biomechanics – flat feet can cause a strain on the muscle in your lower legs, causing shin splints to develop. Poor core stability or tight hamstrings and calf muscles can also be a factor.

Treatment of shin splints

Whilst shin splints are not in themselves dangerous, left untreated more serious conditions can develop, so it is important to seek treatment quickly. In the first instance, rest, ice and protect is the key. Avoid the activities that have aggravated the condition in the first place, treat inflammation and pain with ice, and see a podiatrist for advice on whether taping is required to support your muscles while they heal. Mild painkillers may also help with the pain. Once the initial symptoms begin to subside, regular massage to help elongate the muscles of the leg will help improve the condition and avoid future recurrence. It is also a good idea to see a Podiatrist determine whether foot biomechanics was a cause and consider orthotics as a preventative. Finally, when you are ready to return to exercising, a gradual return, technique correction and taping to support the muscles during future activity should be considered. If you are suffering from Shin Splints or would like to know more about how you can avoid them in future, call our Baulkham Hills clinic on 9639 7337 to make an appointment with our Podiatrist.

By adminpodiatry0 Comments

18JanJanuary 18, 2018

Beat fatigue with Traditional Chinese Medicine

Sometimes it seems like fatigue is an inevitable result of modern living. Often we are so busy we don’t even have time to realize how exhausted we really are. Many people opt for the dramatic – a sea change or tree change, to slow their pace and give them a bit of peace. But not all of us can, or want to, uproot our lives and opt for a slower pace. So what can you do to beat the fatigue and give you some energy back? Traditional Chinese Medicine is all about the balance of energy – yin and yang. So it makes sense that when you are feeling depleted of energy, Chinese Medicine can help. In Chinese Medicine, Yin is a slower energy, related to resting, meditation and breathing, and Yang is a faster energy related to exercise mental challenges and concentration. When the balance of these two energies is not right, problems occur – including fatigue.

There is a wide range of factors that can cause ongoing fatigue. There are the obvious medical conditions, such as anaemia or hypothyroidism, but then there are the less obvious, including: Post Viral Fatigue – Recovery from a virus can sometimes be a slow process. Even when the virus has passed, you can be left feeling sluggish and tired. This type of fatigue can also be caused by intestinal parasites picked up when travelling, or diseases like Dengue Fever. Adrenal Fatigue – this can be caused by extended periods of metal or emotional stress. A demanding work and family life – even just having too much on your plate for too long can cause Adrenal Fatigue or Exhaustion. Hypothalamic-Pituitary-Adrenal Axis Dysfunction – these three glands form a major neuroendocrine system that produces hormones to control stress and regulate functions like digestion and the immune system. A key function of this system is the storage and expenditure, so dysfunction can cause fatigue. Traditional Chinese Medicine uses a combination of herbs, acupuncture, and diet and lifestyle to treat all forms of fatigue and restore homeostasis (stability and balance) in the body. Depending on the specific cause of the fatigue and the severity of the condition, patients should expect treatment will take several months, although improvement of the condition will begin much sooner than that.

If you are suffering from fatigue and would like to find out how Traditional Chinese Medicine can help you, call our Baulkham Hills clinic on (02) 9639 7337 and make an appointment to see our specialist practitioner and get yourself back up to speed.

By adminacupuncture, tcm0 Comments

14JanJanuary 14, 2018

Summer sports & how massage can help

Summer is well and truly in full swing, and summer sports are beginning to take their toll on muscles and joints. Whether it’s cricket, baseball, softball or swimming that you love, injuries can put a real dent in your performance, not to mention cause you a great deal of pain. One thing that most people neglect is the idea of PREHAB. Most of us wait until we have an injury before taking proper care of ourselves. Remember that old saying ‘an ounce of prevention’? This is especially true in sports.

Massage may seem like an indulgence or an unnecessary expense. But it can significantly reduce your risk of injury and improve performance. Massage will help with elongating your muscles, which helps to keep them loose, and less prone to injury, whilst maintaining good range of motion and fluid movement. The increased blood flow and oxygenation of the muscle will also help with the micro-trauma caused by overuse, and avoid the formation of scar tissue. One of the most common areas of injury in summer sports is the shoulder. The shoulder joint – or rotator cuff – is the joint that offers the widest range of motion in the body. The muscles and tendons are also closely surrounded by the bones of your shoulder socket, so there is not much room for swelling or inflammation before blood flow is impinged, which can increase damage. Cricketers also often suffer hamstring and medial meniscus injuries, as well as lower back pain and elbow injuries. With swimmers, it’s all about the shoulders, and for Baseball and Softball players shoulders and elbows are the most common area of injury.

By including regular massage in your training routine, the risk of injury can be avoided, and you will probably find your game improved by the increased fluidity of movement and reduced tightness in your muscles. Timing your massages to provide the optimum benefit in your training and game schedule is also important. Your massage therapist can advise you on how many days before and after training or a game you should schedule your massage to get the best effects. Even with the best of preparation, injuries can still occur. If you do suffer an injury, light Rehab massage can help with recovery, building up to deep tissue massage as the injury heals.

If you are a keen summer sports participant and would like to talk about how massage in both Prehab and Rehab can help your performance, call our Baulkham Hills Clinic on (02) 9639 7337 to talk to one of our Remedial Massage Therapists or make an appointment. Your muscles – and your team – will thank you!

By adminmassage, wellbeing0 Comments

11JanJanuary 11, 2018

Foot Development in Children

What is normal?

Watching your child learn to walk is one of the most exciting times for a new parent. But it can also be stressful monitoring their foot development. Every child is different and worrying if your child is ‘normal’ is an everyday part of parenting. As much as we would like some concrete answers, there is no hard and fast rule for foot development of a child in relation to any milestone. So how do you know if your child is doing ok, or if there is something you should investigate further. Let’s take a look at the foot development of the foot and hopefully we can help put some concerns to rest.

In the Beginning

We all love those soft, chubby baby feet. They are well padded and highly flexible, but as a child begins to walk those characteristics change. Most children begin to walk somewhere between 8 and 18 months. At first, they will appear to be flat- oted, and may appear to be bow-legged and stand with their feet wide apart. As the strength in their feet develops you will notice arches begin to form, usually at about 2-3 years. By the time your child is around 5, you should see distinct arches in the middle of the foot. Similarly, the pigeon-toed look worsens between 3 and 5 years of age. By the time your child is around 7, their skeleton has reached structural maturity, which means that it will continue to grow in the shape it has taken on at that time.

The Bones

Feet have 26 bones, many of them very small. In children, these bones have what we call a ‘growth plate’ at the end of them. These growth plates are made up of cartilage and determine the future length and shape of the bones. The bones grow until the end of adolescence, at which time the grow plates close and become solid bone. Cartilage, however, has much less tensile strength than bone, making your children’s feet more vulnerable to injury. Injuries involving the growth plate can cause misalignment and deformity if not treated correctly.

Growing Pains

In our blog last year, Growing can be a Pain, we talked about growing pains and why they are not, in fact, growing pains. Whilst this condition can be painful and distressing it is entirely normal. The pain, which is normally in both legs, can be alleviated with stretching, massage, heat packs and exercises – the details of which you will find in our earlier blog. Normally, by the time your child reaches their, teens the growing pains will disappear.

Intoeing/Outtoeing

These conditions are more commonly known as pigeon-toed and duck walking. Generally, these conditions are caused by rotation of the femur, tibia, fibula or foot and worsen up until the age of around 4. In most cases they resolve themselves as the child grows, and do not affect the athletic ability of the child, however it is important to try and reduce factors that can negatively impact proper growth and foot development, such as poorly fitted shoes or sitting with legs in the ‘w’ position.

Knock Knees/Bow Legs

Because of the way babies lie in the uterus, they are often born appearing to be bow legged. By the time children are three this has usually reversed and the legs may appear knock kneed. This may appear to worsen until the age of around 4, however it will generally resolve itself over time without any intervention.

Toe Walking

Children generally walk on their toes when they first begin to walk. By the time they reach the pre-school age they are most often walking normally. In rare cases, toe walking continues, but rarely causes pain and so does not require treatment. If toe walking persists it is a good idea to rule out any neurological conditions. Some doctors suggest the surgical release of the Achilles tendon, however this only improves 75% of children, and in some cases, it worsens. This type of intervention is not commonly recommended. As with most things related to children’s development, the old saying ‘this too shall pass’ is very true. However, if you have a concern it is easy to set your mind at rest by booking an appointment with a Podiatrist. Call our Baulkham Hills clinic on 9639 7337 to make an appointment if you would like to put your mind at rest.

By adminkids, podiatry0 Comments

09JanJanuary 9, 2018

Back Pain and the Great Australian road trip

Road trips are part of the Australian way of life, unless you suffer from lower back pain.

Living in such a big country, with so much beautiful scenery it is a great way to holiday. But if you suffer from back pain – particularly lower back pain – it can be uncomfortable at best, and excruciating at worst. Luckily, there are a few tips you can follow that will help alleviate that pain, and allow you to see our beautiful sunburnt country in comfort.

Firstly, let’s talk about the main causes of increased back pain on driving holidays. 1. Luggage. You have a great big boot. You can take as much as you want. Right? Lifting luggage (and tents and coolers and bikes) into the boot of your car or your roof pod can put a great deal of strain on your back and aggravate any back pain. Try and pack light, and remember to bend the knees and keep the back straight. And if something is really heavy, don’t lift it all on your own. 2. Sitting. Long periods of sitting and not moving much puts a lot of pressure on your lower spine. 3. Seats. Car seats are much better than they used to be, but many are not well designed ergonomically. This can cause lots of problems.

So, if you are travelling, what are some of the things you can do to relieve the pressure on your spine and have you arrive feeling good? 1. Make sure your back is in the best shape it can be before you head off. Visit your chiropractor to make sure everything is in alignment, have a massage and do some strengthening exercises. Be prepared! 2. Get comfortable. Sounds obvious right? But often, we hop in the car and get going and it’s not until much later we realise we are not feeling comfortable and feel a minor back pain. Make sure you are wearing loose and comfortable clothing. If your car doesn’t have lumbar support, consider a lumbar pillow placed in the hollow of your back – even a rolled up scarf will do. If you are driving, your shoes should be comfortable and well fitted. Empty your pockets of things like wallets and phones. If you are driving, adjust your seat so that your knees are higher than your hips and your arms are relaxed on the steering wheel – not stretched. If you are a passenger, make sure you have plenty of leg room. 3. Aim for a smooth ride. Ensure the shock absorbers on your car are in good working order and your tyres are not bald. Tyres that are at slightly less than maximum pressure will generally provide a smoother ride. A cushion on the seat will also help. 4. Cruise control. Take advantage of this feature if you have it. It allows you to put both feet flat on the floor and to roll your ankles, which will help with blood flow. 5. Share the driving. If there is more than one driver in the car – share. Not only will it help with fatigue, but it will allow you to sit in a different position which will help with stiffened muscles. 6. Take breaks. Stop. Revive. Survive. suggests stopping every 2 hours, but if you have a bad back, aim for every 30 minutes or so. It does add to the length of the trip, but even a 5-minute break where you take a walk around the car and stretch out – touching toes and arms above the head are great ones – will help. Just remember to only stop where it is safe to do so. 7. Move in your seat. If you are not able to stop every half hour or so, try and move in your seat. This will keep the blood circulating and help avoid aching muscles. Arch your back, rotate your ankles. To keep your core tight and support your spine, pull your belly button towards your spine. Hold for two breaths and release slowly. Aim for 20 an hour. 8. Consider a heat pack or cold pack to place between your back and the seat to relax your muscles. If you read our blog Blowing Hot and Cold on Injuries you will remember cold for acute, heat for chronic. 9. Break it up. If you have a particularly long drive, try and break it up into smaller bites. Aim for no more than 4-6 hours per day in the car. This will not only help your back but give you time to explore at the stops on the way! 10. Diversions. Yes, you have to concentrate when you’re driving, but there are many things you can do to help keep your mind of any niggling aches and pains. Download some new music. Try out a new audiobook. Listen to some podcasts. If you are a passenger, try meditating. Don’t try this if you are the driver. If all else fails, go old school and play the number plate game. If you follow these simple suggestions you can minimize the impact of long days of travel, and maximize your enjoyment! If you are planning on a road trip, give our Baulkham Hills clinic a call to check that your back is in good working order, and maybe check out some simple exercises to help you on your way.

By phcadminspine, tips0 Comments

21DecDecember 21, 2017

Performance Enhancement, is it worth the risk?

In our last blog, we talked about the importance of your mindset in performance when it comes to sport, and life in general. The results of a positive mindset and paying attention to the way you think and feel are pretty clear, and there are no real downsides. Another way some athletes choose to develop their performance enhancement is through drugs. As much as using a positive mindset has a wholly positive outcome, using drugs has a wholly negative outcome. Yes, performance might improve. Maybe even dramatically. But at what cost? Let’s have a look at the range of performance-enhancing drugs out there, and what they do to the human body. Since the 1960’s bodybuilders have been using HGH (human growth hormone) Steroids and Insulin, and other performance enhancement drugs, in order to get the ‘perfect’ body. These drugs help in the development of muscle and muscle definition. However, there are some serious side effects. Palumboism is a very serious disease, thought to be caused by a combination of HGH and a genetic predisposition. The ironic thing about this disease is that it causes a disproportionate widening of the ribcage, bloating of the abdomen and thickening of the oblique muscles, all whilst causing atrophy (shrinking) in the leg and arm muscles. So the perfect bodybuilder's physique disappears. As the condition develops you will also see changes to the structure of the face, premature aging, abnormal skin discolouration and vascular distension. Whilst discontinuing the HGH may halt the progress of the condition, there is no cure and no way to reverse the negative effects. Even without the genetic predisposition to Palumboism, HGH Gut (also known as Pregnant Body Builder Gut, caused by continued use of HGH, steroids and insulin ruins the traditional bodybuilder shape of an inverted triangle. At the other end of the spectrum, we have cyclists and triathletes, who are looking to maximize their cardiovascular function and minimize their body fat ratios and may turn to performance enhancement drugs. Red blood cells carry oxygen to the muscles. If the amount of oxygen in the muscles can be increased their capacity and endurance can be improved. Substances like EPO (erythropoietin) help increase the red blood cell mass in the body, thereby increasing performance. However. This type of drug can dramatically increase the stress on the heart, increase the blood’s ability to clot, and cause strokes. It can also cause convulsions and damage the liver and pancreas. It has even been known to slow the heart rate to such an extent that it can stop beating during sleep.

All in all, it is pretty clear the negatives outweigh the positives. If improving your performance in your chosen sport is important to you there are some healthy ways to go about it:

Work with the best advisors you can find in fitness, training and diet
Maintain a mind over matter attitude, as we discussed in our blog earlier this week
Seek advice from qualified health professionals when it comes to injury prevention, recovery and overall maintenance of your body

If you would like advice about the best way to maximize your performance, without risking your health and well being contact our Baulkham Hill clinic to discuss what our Chiropractor, Remedial Massage Therapists and Dietitians can do for you.

By phcadminwellbeing0 Comments

19DecDecember 19, 2017

Mind over Matter: How to succeed in sport

How to succeed in sport – it’s not necessarily what you think Many people believe that in order to succeed in sport – at any level – you need to train, train, train. And to an extent that is true. The principle that you need to do something for 10,000 hours to become an expert has its foundation in fact. But to be truly successful – and perhaps more importantly, to enjoy that success, you need put your mind to it. So, whether you are an elite athlete, a weekend warrior, or just enjoy a social game, the way you think will make a big difference to the outcome – and your enjoyment.

There are nine key mental practices that you need to work on to succeed at any level:

Positive Attitude – this is not something that just happens. It is a choice you make. The key is to aim for excellence, not perfection. Learn from your failures as well as successes, and to maintain perspective.
Motivation – it’s sometimes difficult to persist when the rewards don’t seem to be immediately apparent, but try to remember the benefits of participation, rather than constantly focusing on the outcome.
Goals – keep them high, but realistic. And they should be measurable, time oriented and both short and long-term if you truly want to succeed in sport.
People – appreciate the role others play in your endeavours. And show consideration and humility to your opponents.
Self Talk – we are often our own worst critic. Try and talk to yourself the way you would a good friend. Maintain positive and realistic conversations with yourself – particularly while you are competing.
Imagery – the power of suggestion. Imagine that little ball going into the hole on the green. Imagery should be specific, realistic and detailed. And if you find yourself veering off course during competition, use it to bring yourself back.
Anxiety – is a fact of modern life. But use the adrenalin that is caused by anxiety to fire you up. Use if to intensify your performance.
Emotions – there is no getting away from them. Accept them, recognise them and where possible use them to improve rather than interfere.
Concentration – resist distractions. It’s sometimes easy to put off doing what you know you should. Don’t. And when competing, stay in the present.

If you can learn these skills it will not only help you in your chosen sport. Life is full of situations where they can be used. Job interviews, auditions, presentations, exams. Your preparation and ‘performance’ on the day can be improved by maintaining mind over matter!

Research has shown that massage will help with many aspects of mental preparation – particularly with concentration and managing anxiety. If you would like to book a massage to help with preparation for your next competition – or audition or exam – call our Baulkham Hills clinic on 9639 7337.

By phcadmintips, wellbeing0 Comments

12DecDecember 12, 2017

Mortons Neuroma

Not quite a twinkle in your toes…. When you think about it, our feet take a real pounding. They are usually only around 20-30cm long, but support the whole weight of our body! On any given day, they walk around 4000 to 6000 steps, they become two sizes larger when we stand due to the force of the weight of our bodies, which is 3 times our body weight when we are running, and over the course of the day the force on them equals roughly the weight of a fully loaded cement truck. Combine this with the fact that there are 26 bones and 8000 nerves in the foot, and is it any wonder we often have problems! One particularly uncomfortable problem is Mortons Neuroma. This painful condition affects more women than men, usually around the middle of their life. What Exactly Is Mortons Neuroma? Mortons Neuroma is a peroneal fibrosis – an irritation or inflammation of the sheath surrounding one of the intermetatarsal plantar nerves leading to your toes. It normally happens between the third and fourth toe. Generally, it causes a sharp or burning pain in the ball of the foot, and can also lead to feelings of stinging, burning and numbness in the toes. You may feel like you have a small stone in your shoe. What Causes it? There are a number of things that can cause this painful condition:

High heels, especially on shoes with narrow toes. The combination of the slope of the foot and the pressure of the narrowing toe space create pressure that causes inflammation.
High Impact sports – like running or jogging; or sports where cramped shoes are worn, like skiing or rockclimbing.
Foot structure – people with bunions, hammer toes, flat feet or very high arches, poor foot arch control and over-pronation (rolling in) of the foot are more prone to this condition.

How Do you Treat it? If you have had this sort of pain in your foot for more than a couple of days, and rest doesn’t resolve it – see a Podiatrist. The causes of your condition will be identified and a treatment plan developed. Treatment will generally follow three stages:

Pain relief and Reduction of Irritation This will include avoiding high heels and narrow-toed shoes and reducing high impact sports to avoid continued irritation. Anti-inflammatories may be recommended, along with metatarsal domes in your shoes.
Restore Function If structural issues such as bunions or hammer toes are involved, recommendations on how these should be managed will be made. Custom made orthotics will possibly be recommended, particularly if flat feet or over-pronation is involved. Joint mobilizing exercises may be prescribed.
Prevent Recurrence Monitoring of shoes and the impact of exercises and regular checking of orthotics or shoe inserts will help avoid a recurrence of the problem.

In very rare cases surgery is required if conservative treatments do not solve the problem. If you have been suffering from a pain in the ball of your foot, call to make an appointment with our Podiatrist for an assessment of your condition.

By phcadminspine0 Comments

08DecDecember 8, 2017

Fall Prevention

What you can do to avoid hitting the deck Falls can happen to anyone - after all Alice was only 7 when she fell down the rabbit hole. But it is an inescapable fact that as we get older we are more likely to fall, and are less likely to be able to bounce back. Whilst falls are accidental, there are some things that we can do to reduce the risk and severity of any fall we may have. What causes falls? Vision – as we get older, our vision does deteriorate. It is important to make regular visits to the optometrist to check your sight. Stiffening Joints – when our joints stiffen - whether through injury, the onset of arthritis, or bursitis - we are less mobile, and therefore less able to ‘save’ ourselves if we trip or lose balance. Weakened Muscles – from the age of about 40 (yes – as young as that!) we start to develop Sarcopenia, which is a weakening or atrophy of the skeletal muscles. This is a normal part of aging, but can be more pronounced in people who are less active. Low Blood Pressure – can cause lightheadedness, leading to falls Diabetes – the lower limbs are often affected by diabetes, with a loss of sensation, tingling and pins and needles. This reduced sensation can cause poor placement of feet when walking, leading to falls. How Do We Reduce the Risk?

Maintain a healthy diet, and drink plenty of fluids. This will assist with avoiding diabetes and low blood pressure, not to mention ensuring you have energy to maintain an active lifestyle.
Exercise is really important. You might not be able to run a marathon any more, but there are plenty of exercise options that are suitable as we get older – Tai Chi or water aerobics are great, yoga will provide you with great strengthening of your core and legs, and even a good old fashioned dance class.
Make sure any medications you are taking are compatible with one another and don’t have side effects that can cause your balance to be impaired.
Wear the right shoes (and slippers) – make sure they are firm-fitting, have non-slip soles and nice wide heels. Laces, buckles and Velcro are the best options. And on the subject of footwear, try and avoid walking around in just socks. Just watch the first few minutes Risky Business and you’ll see why.
Try and avoid rugs and mats on the floor at home – they provide great tripping hazards

Who Can Help?

Make regular visits to a Podiatrist. Not only will a podiatrist ensure your footwear is suitable, but they will make sure the circulation in your legs and feet is working well, and keep your ankle joints mobile.
A good Chiropractor will be able to show you some balancing and stretching exercises that will help keep you strong and upright. They will also be able to keep your joints mobile, and to make recommendations on any frames or sticks you might need. And possibly best of all, they can treat any of those aches and pains that start to creep up on all of us.
Your GP can ensure your medicines are all appropriate
Visit your optometrist regularly to make sure your eyes are healthy and any prescription for glasses is accurate.

So take a little time to assess yourself and your surroundings. An ounce of prevention will go a long way to ensuring you don’t end up down a rabbit hole! If you, or someone you know, has had a fall or is concerned about their strength, mobility and balance call our Baulkham Hills Clinic on 9639 7337 to make an appointment with our Chiropractor or our Podiatrist.

By phcadminpodiatry0 Comments

30NovNovember 30, 2017

Stretches

How are you doing with the new wonder drug? A few months ago, we wrote about the benefits of stretching. There are lots of them – increased blood flow, strength and co-ordination, flexibility, stress reduction, to name just a few. So how are you doing with those stretches? Finding it difficult to fit them in to your daily routine? Don’t really know what sorts of stretches will benefit you? We thought it might be good to give you some ideas to help you out. Many of these stretches are based on yoga poses, and all of them can be done in either a dynamic (moving in and out of the pose) or static (holding the pose for around 30 seconds) way. And just a tip – if you concentrate on breathing deeply while doing them it will help enormously with stress relief.

Downward Dog – helps with hip and shoulder mobility, and stretches and strengthens the deltoids and hamstrings. Hands and feet shoulder width apart. Push up so your body is in a triangle position. Gently push the heels towards the floor, keeping your head between your outstretched arms.
Crescent Pose – strengthens abs, hip flexors and chest. Feet one in front of the other, bend the front leg to 90 degrees, while keeping the back leg straight and flexing the hips forward. Raise your arms above your head, beside your ears with the palms facing inwards.
Leg Stretch – for your hamstrings and core muscles. Lie on the floor with your legs in the air. Lower one leg, pulling the other towards your chest. If you can, raise your shoulders from the floor.
Side Oblique Stretch – for your lats, hips and obliques. Stand with feet wider than shoulder width apart. Bend to the side whilst you slide one hand down your leg and raise the opposite one above your head, return to upright and repeat on the other side.
The Cat – stretches all your back muscles. On your hands and knees, curl your back up, pulling your stomach toward your spine. Follow this one with:
The Cow – this works your abs and chest. Essentially, reverse the cat. So instead of your back curving up, it arches, head and chest up and spine curved towards the stomach.
Side Lunge – this stretch helps with the inner thighs. Start with feet wider than hip distance apart. Slide one foot out to the side, leg straight, while bending the other leg, pushing the butt back and leaning forward slightly. Touch the floor with your fingers if you can.
Childs Pose – this one is great for calming and stress relief as well as lower back, lats and shoulders. From the position of hands and knees, hip width apart, push back until your butt is on your heels and your arms are stretched out in front of you, your chest pressed to your thighs. Keep your head down between your arms.

If you can incorporate just a few of these exercises into your morning routine you will not only improve your flexibility and stability, but reduce stress and start the day with a bit of a spring in your step! But don’t forget – if it hurts, stop and get some professional guidance. If you would like any information on these exercises, or how they can help you, please call our Clinic on 9639 7337 or email at reception@precisionhealthclinics.com.au.

By phcadminwellbeing0 Comments