I have just finished my latest video showing a simple exercise to help ease upper back and neck pain. Watch the short video, try the exercise and see how good it can make you feel. For a more detailed description of the exercise you can find it on one of my older blog posts here.
In this video I discuss Back braces and whether they are a good idea or not. The research on the effectiveness of back braces is quite interesting. I also discuss some guidelines that you can follow if you are wanting to wear a brace. If you have any questions, please contact us and we will be happy to answer them for you.
Written blog post on Back Braces can be read here.
Having a good pillow is one of the most important things we need to maintain good function of the body. Unfortunately we often keep our pillows too long which affects their ability to provide adequate support for our necks when we are sleeping. In this video I discuss 2 simple tests that you can try on your pillow to see if it is still offering good support.
If you try these tests and realise that your pillow needs to be replaced, download our new e-book "Your how-to guide to choosing a good pillow". The link can be found here. Simply put in your details and download the book. It will help you choose the right pillow for YOU. There is no one size suits all pillow. What is good for me is not necessarily good for you.
If you have any questions, please comment below and feel free to share if you think the information could help others.
When asked to bend over, people will often round through their back as they do it and end up with their back looking curved like a cashew nut. Repetitive rounding or bending through the lower back is one of the fastest ways to damage your back and spinal discs.
An alternative approach is to keep your back straight when you bend forward and try to look more like a table. This type of bending is called a ‘hip hinge’ and is one of the best spine sparring movements you can do (in other words it will help protect you from injury). In this post I will show you how to do the 'hip hinge' using a stick as a guide.
The Ice Vs Heat debate is a complicated one and there are lots of opinions out there as to which is best. From my research I have come up with a good rule of thumb to follow and I have described it in the video below. I have also described in the video, how long you should apply each of them for (HINT: it is not the same for both).
For further information on the Ice Vs Heat debate you can read some of my previous blog posts below:
Is METH the new RICE when it come to injuries?
The best way to use heat therapy
If you want to use Ice, here is the best way to apply it
With school starting back soon, I have made a video showing what to look for in a schoolbag and how to wear it properly to help protect your child's back. Schoolbags are often much heavier than they should be which can put a lot of strain on their backs. Hopefully this information will be helpful. If you have any questions or would like us to have a look at your child's bag, please contact us on 09 4135312 to arrange a time.
I have just finished my latest video showing 2 simple tips to help reduce the strain on the neck and shoulders when using a computer. They are very simple, but can a make a world of difference. See how your workstation compares.
For the last 10 weeks I have been participating in ‘The Robards Method’ Summer body Challenge (#TRMSBC). www.therobardsmethod.com. I have just taken my final ‘after’ photos and submitted them today for judging. The chances of winning the competition are remote, but I didn’t do this challenge just to win, I did it to improve my health, to feel better, to function better and as a bonus, look better. All I can say is that I have far surpassed what I expected to achieve over the 10 weeks, and have well and truly achieved all my goals for the challenge. When people start to ask if you have lost weight or changed something, then you know you have made some good changes. Continue reading to see the results of my 10 week challenge and what I have learnt from my experience.
We all know that good posture is important but often we struggle to maintain it. Getting into a good postural position can be complicated. We often are told to ‘sit up straight’, ‘keep shoulders down’ and ‘pull your head back’. Trying to think of all of this can get confusing. For this body hack, I will show you how you can use the Shaka or ‘Hang loose’ sign as a simple cue to get into a good postural position. Continue reading to see how to do it.
If you are suffering from back pain or a lack of flexibility, then this week’s Body Hack may be the one for you. Did you know that simply massaging under your feet can help reduce lower back discomfort and can increase flexibility? Continue reading to see how to do this simple body hack.
Did you know that the position of the tongue in your mouth can affect the strength of your neck, and possible other areas of the body? When doing exercises like sit ups or exercises where you need to hold your head up, it can put extra stress through your neck leading to neck pain. There is a simple body hack you can do with your tongue that can actually help strengthen your neck and protect it from injury. Keep reading to see what to do.
I love to research the human body and find simple things we can do to help it function better. Over the years I have found lots of little things we can do help ourselves that a lot of people may not know about. I wanted to share this knowledge, so I am starting a blog series which will be short, simple body hacks you can do to help you feel, move and function better. The first one is how humming can help you de-stress. Continue reading to see what to do.
I have always said that I practice what I preach, and I do, most of the time. I aim to exercise regularly, stretch and look after my body. My diet is okay, but could be a lot better. I definitely eat more ‘bad’ stuff than I should. Recently, I saw a 10 week summer body challenge advertised and thought this will be a great opportunity to be a bit more diligent with my exercise and diet. Continue reading to see what program I am doing and the 'before' photos.
The static back position, also referred to as the 90/90 position is something that I show almost everyone that comes into see me in practice. It is a great postural reset and works for all areas of the back. In this post I will show you how to do it with a few progressions and regressions. Continue reading to see how to do it.
“Your health account, your bank account, they’re the same thing. The more you put in, the more you can take out” - Jack Lalanne.
I love this quote. It is a great way of looking at your health and well being. Take a moment to think of yourself. How is your health account at the moment? Can you afford to take anything out? How about making a goal this month to add to your health account. It is really simple to do so. Continue reading to see how you can do this.
A few months ago I wrote a blog post with some simple tips to help with a sore lower back. If you haven’t read the post you can read it here. In this post I wanted to give some simple tips on dealing with a sore neck. Most people will have neck pain at some point in their lives. With the postural changes associated with the amount of sitting we do and associated poor spinal function, it is really going to be more of a matter of ‘when’ you get neck pain rather than ‘if’ you will get neck pain. There is some overlap with the techniques for dealing with a sore lower back, but there are some differences. I hope you find it interesting. Continue reading to learn the 5 simple tips.
Picture this; you have been having a few lower back niggles, you wake up in the morning and the lower back is stiff and sore. You lie in bed and pull your knees up towards your chest then you roll out of bed and bend over rounding your back to try and touch your toes or you sit on the ground and lean forward stretching the back out. Does this sound like a normal thing to do? Or do you currently do it?
It is a common belief that if your back is stiff and sore in the morning when you wake up, you should stretch it out. Unfortunately, this is not the best practice for some lower back injuries and can put you at risk to aggravate or hurt your back. Continue reading to see why I don’t recommend this type of stretching first thing in the morning.
I was doing some study recently and came across some interesting research and information on back braces. I am often asked whether or not wearing back braces are a good idea, so I thought it would be a great topic to discuss here. Back braces are often used when people are sore or to help protect their back from injury. The information that I have learnt is that this may not actually be the case. Continue reading to see what the research shows.
In recent times, concussion has become a major talking point. More and more well-known players in many sports have been suffering from the effects of concussion. In this post I wanted to discuss a media release from the New Zealand Chiropractors Association (NZCA) which looked at how concussion injuries not only affect the brain but also the neck upon which the head moves during impact. Continue reading to see the link between concussion injuries and the neck and how you may be able to help.
Following on from my previous blog post on non-exercise movement, I decided to look at ways to add some movement into your life. Some are simple and easy to add into your routines, others are a little harder and will require more effort. They will all help you though. Movement is life, without it we do not function well. I hope you try some of these suggestions and get your body functioning well. If you have not read the previous post, please read it here. Continue reading to learn how you can add extra movement into your day.
Our bodies are designed to move. Unfortunately, our lifestyles have become more and more sedentary and this is not good for us. We all know that exercise is important and hopefully you are all doing some sort of exercise regularly. However, it has been shown that even if you exercise 3-4 times a week, it still may not be enough to counteract the negative effects of having a predominantly sedentary lifestyle. One way around this is what is called, non-exercise movement. It may also be a way to help lose weight. Keep reading to find out what non-exercise movement is and why it is important.
Over the years I have been in practice, I have seen that a little bit of effort at home can make the world of difference when it comes to overcoming an injury or getting rid of aches and pains. As part of the way I practice, I give people exercises, stretches and soft tissue work to do at home. I would say in almost 100% of cases, people that put the effort in to do their ‘homework’, will get much better results than those people that don’t do it. Even if you don’t have a ‘problem’, a little bit of self-maintenance can make dramatic changes in the way you feel and function. There are heaps of tools and devices you can use to do these exercises. In this post I wanted to discuss 4 key rehab tools I think every home should have.
If you think of wonder woman, most people will think of her in a pose like the one pictured. This is a classic Power Pose. You may think it is just a way super heroes stand to look strong, but research has actually shown that standing in a pose like this for 2 minutes can change the way your body functions. Don’t believe it? Well keep reading to see what effect it has on the body. If it worked for Wonder Woman, it may also work for you too :)
Back pain is a very common problem that a majority of people will face at some point in their lives. The big question is, if I have back pain, what can I do to help fix it? The American College of Physicians recently issued updated their treatment guidelines for acute, sub-acute and chronic lower back pain, side-stepping medication as a first-line treatment and recommending non-drug therapies instead. It is suggested that painkillers should be the last resort. So what are these non-drug therapies they suggest? Continue reading to see what the guidelines suggest.
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It's what you do everyday that impacts your health, not what you do sometimes.