Shin Stretch

shin-stretchLegs sore from running around doing all of that Christmas shopping? This stretch is super easy to do but very effective!

  • Kneel down, sitting onB your heels.
  • Lean back a bit so that you are gentlyB pushing down on the heels to stretch the front of the leg.
  • Hold the stretch for 30 seconds and repeat 3 times.
  • To increase the stretch stay in the same position andB liftB your knee off the ground. Place it back down and swap to the other after 10 seconds.

12 Days of Health and Wellness

12-days-health-and-wellnesThe holiday season is full of excitement with celebrations and gatherings throughout most of the break. This brings with it a lot of temptations making it hard for us to stay healthy over the holiday period. To help keep you healthy and happy over these holidays we have put together 12 days of Health and Wellness tips that you can easily implement on your Christmas break:

Day 1:GET ADJUSTED-getting adjusted before and during your holidays may help keep your body balanced so that you can travel long distances comfortably.

Day 2:MANAGE STRESS-take some time for yourself, stay organized and get plenty of rest to help beat the silly season stress.

Day 3:GET ENOUGH SLEEP:-Do your best to keep your normal sleep routine over the holidays. This will encourage a more relaxing night’s sleep.

Day 4:TRAVEL RIGHT-Sitting for extended periods can cause havoc on your body. Be sure to stop and stretch if you are driving or stretch your legs down the aisle on long flights.

Day 5:TAKE A BREAK-Listen to some soothing music, do yoga or get a massage to help you relax and rejuvenate.

Day 6:REDUCE HEADACHES NATURALLY-the business of your holidays can trigger headaches try to avoid these by staying hydrated and keep up with your regular chiropractic adjustments.

Day 7:START YOUR RESOLUTIONS NOW-You don’t have to wait until the new year to start your resolutions. Every day is a new chance to start over, there is plenty of time between now and the new year to accomplish great things!

Day 8:KEEP YOUR FEET PAIN FREE-Lack of support from shoes that are too lose or too high cause many issues including misalignments to your knees, hips and spine!

Day 9:STAY ACTIVE-Keep your energy levels high and help burn off those extra Christmas lunch kilos by keeping up with your exercise regime over the holidays.

Day 10:EAT WELL-Bring along your own healthy meals to parties and gatherings and keep your plates balanced with lots of fruit and veges.

Day 11:STAY HYDRATED-limit your caffeine and alcohol intake just because you are on holiday doesn’t mean you have to celebrate every day with a glass of champagne. Make sure you drink plenty of water to steer clear of dehydration.

Day 12:LAUGH & ENJOY-Take some time these holidays to reflect on what this season is really about, Enjoying spending time with friends and family! Eat, celebrate and LAUGH! Laughter is one of the best medicine, it boosts your immunity, lowers stress levels, decreases pain, prevents disease and of course; strengthens relationships

Travel right these holidays!

suitcase-travelMany of us will be travelling to spend time with family and friends during the holiday season. Whether youbre taking a plane, train or driving the car or camper van, inevitably you will be sitting for a long period of time and prolonged sitting as well as other travel stresses can wreak havoc on your body. Taking a few simple precautions can help make travelling more comfortable and keep you pain free these holidays.

-Lumbar Support: Many seats are not designed to provide adequate low back support. Carry a small towel with you on your travels; you can roll it to the appropriate sized based on how much support is needed.

-Keep moving: Getting out of the car every couple of hours to move and stretch will reduce the risk of any swelling, fatigue or discomfort in your muscles. Also getting up from your seat in the plane or varying your seated position occasionally will help with circulation.

-Luggage: Always use luggage with wheels. Not only does this take pressure off your back, it is much easier to maneuver and you have less risk of muscle strains in your back, neck and shoulders. Keep your carry on luggage to a minimum and when lifting your luggage bend at the knees, and hold the items close to your body.

TIP: Pack a tennis ball to use as a self-massager whenever you need. Put it between your back and a wall or the floor and roll side to side and up and down to give yourself some quick relief.

Chin Tuck Exercise

chin-tuck-2This exercise not only helps strengthen the muscles that pull the head back into alignment over the shoulders (upper thoracic extensors) but it also stretches the scalene and sub-occipital muscles.

Keep chin down so head is not looking up and push the head back.

The chin tuck exercise can be done leaning against the wall as well and at numerous times throughout the day, such as while sitting in the car or at the desk at work.

The repetition of this exercise throughout the day also helps develop good postural habits

Staying healthy over the holidays

healthy-holiday-fitnessItbs that time of year again! As the holiday season peaks itbs easy to get caught up in all of the excitement. These months of course are a time for celebration but most of us tend to over indulge. As fun as it is to over indulge at the time, at the end of the day we are suffering the consequences.

We want to enjoy this time of year, looking after your health during this time can greatly improve your experience and the memories you make. So here are some tips to help you stay happy and healthy this holiday season:

  • Enjoy in moderation- Donbt deprive yourself! It will only lead to binging later down the track. Savour your festive treats mindfully.
  • Have some healthy snacks handy. Theybre great to have just before going to parties so you donbt fill up on too much of the bad stuff!
  • Stay Hydrated!! Drink more water to help keep you refreshed and energized throughout the day.
  • Take advantage of this seasons fruits! And try to eat more salads and cooling foods. Try swapping your traditional Christmas dinner to a nice cold Christmas lunch.
  • Donbt forget to exercise. As daunting as that sounds we canbt forget that vital part of staying healthy. Start Early. Try opening the curtains and wake naturally with the sunlight. Sticking to your exercise routine will keep you energized and boost your energy for your busy days ahead.