Year: 2017

Latissimus Dorsi Stretch

1. Stand approximately 3 feet from a wall
2. Place both hands on the wall one on top of the other as high as you can reach.
3. Step back with one foot.
4. Bend at the hips, keeping your chest up and chin tucked in.
5. Take a deep breath, exhale slowly and let your back sag toward the floor while maintaining your hands high above your head on the wall.
6. Hold this for 30 seconds.

Five steps to help prevent golf injuries

Five important things you can do to prevent injuries in golf:

• Improve your core stability, the support for your spine. You should not try and improve your flexibility in the spine through general stretching, that is likely to lead to injury. The spine is a chain of joints, or flexible segments. If you do a general stretch you are more likely to move the most flexible part of your spine the most and the stiffest part will move the least, and if you keep doing that you will make some parts of your spine unstable, or even injure those part in the process.
• Instead, you need to improve the flexibility in your hips and shoulders, and increase the stability of the spine.

• Adopt the right posture

• Balance training can be done through a series of balance exercises. Coordination can also be improved by practicing certain tasks specific to golf.
• Strength and athleticism can only be improved whilst the core is stable, otherwise you are likely to injure yourself.

 
A Chiropractor can give you with proactive treatment, strategies and advice that can serve as the foundation for realizing your full potential on the golf course while offering the opportunity of playing your best golf safely and injury-free for an entire lifetime.

Glute Stretch

Stretching helps to get you feeling more energised and also has a big impact on the growth and health of your muscles. It’s best to do stretches after a little warm up or even after a roll out on a foam roller, this will help to loosen your muscles and prevent injuries from over stretching.
Glute Stretch
Lie flat on your back and bend both knees.
Cross 1 leg over the other so your foot is on the opposite knee.
Bring both knees towards your chest and gently pull the uncrossed leg towards you until you feel a stretch in your buttock.
Hold for 15 or more seconds. Repeat 3 times, 2x daily, or before and after exercise
You can also find this stretch and more on under the Stretches tab on our website 🙂

Adductor Stretch (inner thigh stretch)

Stand with your feet two to three times shoulder width apart and your feet facing forward.
Turn your left foot sideways and bend that knee to drop into a side lunge, keep your right leg perfectly straight.
Push your right hip down towards the ground and lean your torso to the right until you feel it through the inside thigh of your right leg.
Hold this position for at least 15 seconds, then switch leading legs and repeat.
This Inner Thigh Stretch focuses on increasing the range of motion of your hip by stretching the groin, which allows more lateral movement of your leg.
Find this stretch and more here: http://www.yeschiropractic.com.au/stretches/

Iliotibial Band Syndrome

Iliotibial Band Syndrome is the most common cause of knee pain in runners & multi-sport athletes by some estimates accounting for 12% of all running-related injuries ¹. Iliotibial band syndrome describes a condition whereby the iliotibial band rubs against a bony prominence at the outer aspect of the knee and typically causes inflammation and damage to local tissue.

ITBS is commonly labelled as an “overuse” injury. However this is really a misnomer, as it is generally not the fact that the knee is being used too much but rather that there are predisposing biomechanical factors causing injury with even appropriate levels of training.

Most cases of Iliotibial band syndrome settle well with appropriate Chiropractic care. This requires careful assessment by the Chiropractor to determine which factors have contributed to the development of the condition, with subsequent correction of these factors.

Chiropractors will make sure the joints in the entire lower extremity are functioning and moving properly. This includes checking your feet, ankles, knee and hip. Chiropractors want to identify the cause of your pain, not just treat the symptoms.

Chiropractic adjustments/manipulations are performed to help restore normal biomechanics to the feet, ankles, hips and knee joint. When pelvic mechanics are not functioning properly the muscles donbt work efficiently which hinders flexibility and mobility. This can lead to tight muscles which may inhibit motion and cause pain. It is important to manipulate and stretch capsular joint restrictions during the treatment phase. This helps improve normal motion and promotes proper biomechanics as well as keeping the joint lubricated.

Stretching and strengthening exercises may be used in combination with a knee brace, kneecap taping, or shoe inserts to improve muscle balance and joint alignment of the hip and lower limb. Strengthening and stretching exercises are also chosen to correct muscle imbalances, such as weakness in the gluteus medias muscle or tightness in the iliotibial band.

Treatment modalities such as ultrasound, friction massage, and ice may be used to calm inflammation in the ITB.

Foot orthotics may be recommended to improve foot and lower limb alignment.

A key element of treatment is your training schedule. Chiropractors can work with you to adjust the distance you run, your footwear, and the running surfaces you choose. We will ask you about your sport activities and may give you tips on your warm up and training schedule, footwear, and choices of terrain.

Most cases of ITB syndrome respond very well to Chiropractic treatment and usually require only 4-6 weeks of care.

References

1. Fredericson M, Wolf C. Iliotibial band syndrome in runners: innovations in treatment. Sports Med, 2005;35:451-459.

HAPPY NEW YEAR!

The Team at Yes Chiropractic would like to wish you all a very Happy New Year. Best wishes for 2017 we hope that you have another fantastic year!
The year 2016 was full ofB excitement here at Yes Chiropractic….
We started the year by welcomingB well known facesB into the clinic with loving and healing energy (as always) and were all excited to be apart of the healing process for many new faces that walked through the door. The year was filled with plenty of new things beginning with a much needed make over to the Yes Chiro clinic! A new coat of paint and some flooring upgrades left us feeling refreshed and made our patients feel that little bit more comfortable and relaxed, its amazing how small changes can make such a big impact. It’s safe to say the place now looks bright and energeticB which complimentsB the positive vibes here very well.
As the months flew by we took up opportunities to further educate our community by attending the Brisbane Great South Run. This not only allowed us to talk to our localB fitness fanatics about the benefits of Chiropractic but also a chance to mingle with some of our current patients outside of the clinic. AB fewB LEGENDARY patients (and theirB friends)B joined our Yes Chiro Crew and ran in the race on behalf of Yes Chiropractic. What a bunch of champions! We had such a great time there that we decided to then sponsor the Logan Running Festival later in the year. Although we didn’t have a teamB for that raceB we did have fun meeting all of the motivated runners that day.
With the year half gone already we took some time to appreciateB one thing that meansB so much toB us, OUR PATIENTS! We opened our doors to our patients, their friends and family members to enjoy some healthy snacks andB refreshments while Dr John and Dr Craig did what they do the best! B We enjoyed meeting new people and having the opportunity to share with them the wonders of Chiropractic. To make everyone’s day we sent each person off with a special gift, to help us say “Thank you, we appreciate you”. A lovely day for all 🙂
As we reached closer to the end of the year we celebratedB Yes Chiropractic’s 5th BIRTHDAY! As well as a very special birthday…. 2016 was the year that Dr John and Steffi’s second baby girl was born, Sophia happy, healthy and well adjusted!! And last, but not least, 2016 gave us the pleasure of Christina join our team! Christina is a great fit to our team and we are very lucky to have her.
Over all 2016 was a great year! We would like to thank you all forB your continuous support of Yes Chiropractic. We are honoured to be a part of each and every patients journey towards betterB health, last year, this year and (we hope) for many more years to come.