Be Pro-Active for Health in Winter

Being proactive about your health and wellbeing in winter will help ensure that you make it through the cooler months cold and flu-free, and in tip-top shape to enjoy the summer. Below are some tips:
Keep exercising Itbs hard to get motivated when itbs cold and dark, but your body has to work overtime to get warm, so you can burn more kilojoules on that early morning walk or run. If itbs too cold outside, go to the gym or do laps at an indoor pool.
Eat well Keep your immune system in shape by making sure youbre eating a healthy diet.
Dose up on vitamins and minerals Iron, zinc and vitamin C are also key to a healthy immune system. Look for dark, leafy greens and red and yellow vegetables, which are all high in antioxidants.
Stay hydrated Drink at least eight glasses of water each day. If cold water is unappealing when the mercury dips, try boiled water with a slice of lemon.

The Bridge

  1. gentlebridgeLie on the floor with your knees bent and feet flat on the floor.
  2. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to upper body and shoulders remain on the floor.
  3. Hold for 1 minute.

Tips to cool down this Summer

Use your air conditioner.
No air conditioning then put a bowl of ice in front of your fan. If youbre using a basic fan, this can greatly increase its effectiveness.
Keep a spray bottle of water in the fridge. Spritzing yourself then provides a fast way to cool down..
Keep the curtains drawn. Keeping the sunlight out is more effective than opening the windows, especially on still days.
Take advantage of public air conditioning. You donbt have to stay at home: head to a shopping centre or a public library to take advantage of cooler temperatures.
Drink plenty of cooling liquids. 8 glasses a day of water is essential.

Elbow Prop

  1. Begin lying on your front.
  2. Slowly move up onto your elbows provided there is no increase in symptoms.
  3. Hold this position for 2 seconds and then return to lying flat.
  4. Repeat 10 times provided the exercise is pain free.

Sacroiliac Joint Dysfunction

The sacroiliac joint is located in the lower part of the back and joins the tail bone (sacrum) to one of the pelvic bones (ilium). There are two sacroiliac joints b one on either side of the spine. The sacroiliac joints act to transfer weight from the spine to the pelvis and allow a small amount of movement to occur.
A painful sacroiliac joint is one of the more common causes of mechanical low back pain. Sacroiliac joint dysfunction may occur from excessive forces being applied to the sacroiliac joint. This can be from bending, sitting, lifting, arching or twisting movements of the spine, or, from weight bearing forces associated with running or jumping. Injury to the sacroiliac joint may occur traumatically or due to repetitive or prolonged forces over time.
How Can a Chiropractor Help with Sacroiliac Joint Dysfunction
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Chiropractors are experts at locating and correcting problems in the joints of the spine and pelvis, these are calledB subluxations. Subluxations occur when there is an injury to the joint and the joint becomes misaligned, and stuck out of place. A subluxation also causes interference in the proper function of the nervous system. Chiropractors locate and correct subluxations. This includes sacroiliac joint dysfunction. Chiropractic is non-invasive, safe and extremely effective. Chiropractic addresses the underlying cause of the problem rather than simply trying to mask the symptoms.
 
Treatment may comprise of:

  • Sacroiliac Joint Dysfunction Feb 2014 WEBManipulation & Mobilisation
  • Exercise focusing on strengthening the core stabiliser muscles of the spine and trunk and on maintaining mobility of the sacroiliac joints
  • Soft tissue massage
  • Taping
  • Use of a sacroiliac belt or lumbar brace
  • Use of a lumbar roll for sitting
  • Correction of any leg length discrepancy
  • Dry needling
  • Activity modification advice
  • Biomechanical correction
  • Ergonomic advice
  • A gradual return to activity program

 
The recovery time for sacroiliac joint dysfunction may vary from patient to patient depending on compliance with Chiropractic Care. With ideal treatment, patients may be pain free in as little as several days, although typically this may take 2 b 3 weeks. It is important to note, however, that injured tissue takes approximately 6 weeks to restore the majority of its strength in ideal healing conditions. Care must therefore be taken when returning to activity during this period.