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Posts Tagged ‘Dublin’

Fix Bad Posture

5 Easy Exercises to help improve Bad Posture and Anterior Head Carriage

Great exercises for office works, drivers and people sitting at technology. Can help with neck pain pain, back pain, headaches and shoulder pain.

  • Wall Angel – Back, arms, and head flat against the wall, Arms at 90°, initially rotate the arms up and down, then pull the arms up to the ceiling then down to the floor, whilst keeping your body flat – 30-60Seconds Daily
  • Chin Tucks – Practise this on the floor with something soft behind your head initially. Its a subtle movement, firstly tuck the chin down slightly then pull (retract) the head backwards using the neck musculature and hold for 5 seconds repeat 5-6times
  • Foam Roller Extension – Against a foam roller or modify with a rolled up towl and create extension through your upper back shoulders and neck
  • Cobra Extension- Lying on your front, brace your core and then lift the shoulders, chest and neck up, with the arms pulled back and trying to pull your shoulders together. Squeeze in this position for 6-8seconds and repeat 3-5times
  • Pectoralis (chest) Stretch – In a door frame, bring your arms up to 90° move your feet forward so that you feel a tightness into your chest and then pull forward and back – Repeat for 20-30seconds.

As ever these exercises should be painless and not generate pain either during or after the exercise.

Best Core Exercises

5 Daily Beginner Core Strengthening Exercises to help Back Pain

Beginner Core Exercises

These should only be done once recovery and pain control has been underway and the initial mobility exercises have been done for a few weeks.

  • Plank – Aiming for a one minute hold – this can be build up in 20second holds.
  • Side Plank – Again aiming on a minute per side but can be build up in 20second holds
  • Superman – Strong table top back position use the arm and leg as counter weights, bracing the core and concentrating on a stable pelvis and truck – hold for 60 seconds
  • Dead Bug – Flatten the low back on the floor brace the core and smoothly move the arm and leg whilst keeping the low back flat against the floor – hold 60 seconds
  • Gluteus Raise – Raising the hips up with the feet flat and knees at 90degrees. Aiming to get good buttock contraction – move for 60seconds

See the mobility exercises for low back, mid back and neck

See the foundation lessons on how to breath, brace and pivot.

5 Amazing Low Back Stretches

Five Easy Daily Low Back Stretches, for Stiffness Aches or Pain!

Easy stretching exercises to be able to move and open the low back, hips and pelvis. For anyone experiencing stiffness aches or pain.

  • Cat Camel – Gentle smooth mobiliser, move to the top and bottom smoothly for 30-60seconds this can be repeated multiple times a day,
  • Lumbar Extension – Keep the hips and pelvis planted whilst lifting your chest, this may be a much smaller movement then shown in the video. The aim is to feel the low back tension when it reaches the pivot. Hold for 8-10seconds on each side and repeat 3x,
  • Glut Stretch -lying on your back, head resting, pull one knee up with both hands to the same shoulder once in this position try and pull the knee across to the other shoulder. Hold for 8-10seconds and repeat on each side 3x,
  • Lumbar Rotation – with both legs bent to 90degrees rotate to one side while rotating to the opposite side with upper body and arm. Hold for 8-10seconds and repeat on each side 3x,
  • Child Pose – Sitting deep onto the heals, gently fold at the waist and try to stretch both arms as far forward as possible, whilst sitting deep. hold for 10seconds and repeat 3x.

Click here for Neck Stretches or Mid Back Stretches

Learn how to breath, brace and pivot as your foundations to movement.

Your Pain, Your Spine,Your Chiropractor

People eventually find chiropractic care at various stages of their own health journey.

The majority are in an active state of pain 🚷 & DISease😪

Our aim is to restore the normal postural alignment & reduce stress on the spinal vertebrae🙌

Reducing central inflammation and irritation to the back, enabling the nervous system to correctly heal and signal between the brain and body 💪

Spinal health is crucial to muscle, joint, disc & nerve health.

Which is why we have exceptional success with our patients in treating common disorders such as;

✅Sciatic and nerve entrapment

✅Disc wearing,degeneration & bulging 

✅Joint stiffness and pain

✅Muscle tension & spasm 

Ignoring the spine is ignoring the problem & people with years of progressive back pain still recover with specific chiropractic treatment….it’s never too late!

importance of healthy chiropractic spine
back pain and the spine

Book your first appointment today or read some of our fantastic patient reviews.

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