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  • Place your feet slightly apart, and hands on hips. Raise your knee-bent leg. Perform knee rotation to the right and to the left. Change the leg Do 10 repetitions for each l....

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  • Find a wall and stand a few inches away. With one foot, put your toes on the wall, keeping your heel on the floor, and flex. Hold for about 10-15 seconds, then alternate wi....

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  • While seated or standing, rotate your shoulders backward and down in the largest circle you can make. This opens the chest, counteracting the rounded shoulders that are com....

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  • Chin Tuck Stretch This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning....

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  • The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine. Sit in a chair with one ankle restin....

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  • Latissimus Dorsi Stretch Stand approximately 3 feet from a wall Place both hands on the wall one on top of the other as high as you can reach. Step back with one foot. Bend....

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  • Standing stretches can prep your body for more intense exercise. As part of your warm-up routine, these stretches will increase your heart rate faster than floor stretches.....

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  • To release shoulder and neck tension, follow the steps below; Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lo....

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  • The hips are another common problem area for people with arthritis. Get on your hands and knees on a mat or comfortable carpet. Extend one leg up and out behind you and hol....

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  • Sit up tall Place your heels together Let your knees drop out to your sides Pull your feet towards your groin You should feel a stretch in the insides of your thighs Hold 2....

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  • Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a....

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  • Stretch the shoulder blades by having your child stand with his arms stretched out, parallel to the ground. Keep the palms facing backward with her thumbs toward the ground....

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  • Kneel on all fours, with your knees under hips and hands under shoulders. Don’t over-arch your lower back. Keep your neck long, your shoulders back and don’t lo....

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  • Stand arms length away from a wall and with feet shoulder width apart. Place your right foot about 2 feet in front of your left. Keeping both heels flat on the ground, let ....

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  • Move your foot and ankle in a circle as large as possible You should feel no more than a mild to moderate stretch. Repeat 10 – 20 times provided the exercise is pain ....

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  • Stretching the ITB is slightly different from stretching other muscles, as the ITB is a thick, fibrous band rather than an elastic muscle. Stand upright and cross your righ....

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  • Sit on the floor with your feet wider than your hips, nod your head forward and begin to bend forward by hinging at the hips. Breathe normally. As you go down, draw your ch....

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  • The Pelvic Tilt When you’re suffering from lower-back pain, you might feel as if your entire pelvic area is immovable. This stretch can help you start to bring some m....

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  • Simple Mindfulness Tip Simple mindfulness techniques can help you manage stress and achieve more balance in your life. Set aside some time every day to practice deep breath....

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  • This exercise helps to build strength in your glutes and lower back, helping to support the SI joint. To perform this exercise; Lie on your back with your knees bent and th....

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  • Creativity is important for a number of reasons, it’s fun and enjoyable, it boosts self-confidence and doing things that you like reduces stress and improves overall ....

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  • Among people seeking back pain relief options, most choose chiropractic treatment. Many Australians go to chiropractors every year. Of this number, around one third are loo....

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  • Chiropractors are routinely asked ‘What is referred pain?’ Don’t ignore seemingly random pain and just hope it goes away on its own. Instead, seek help from someone who und....

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  • Painful shoulder conditions that limit movement are very common, and are caused by injuries affecting the shoulder joint, muscles, tendons, ligaments and cartilage. It is p....

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  • The lower back is the area of the spine between the bottom of the ribs and the pelvis. There are five movable lumbar vertebrae with discs in between them. They are supporte....

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  • If you are suffering from chronic headaches or migraines, you do not need convincing that they are one of the most painful and debilitating conditions you could possibly en....

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  • The sacroiliac joint is a joint between the sacrum and the ilium, or pelvic bone. The 2 sides of the sacroiliac joint normally work together. If 1 side becomes stiff, they ....

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  • Modern living often entails hours of driving and hunching over workstations, which can play havoc to our necks. So it is no surprising that neck pain is the second most com....

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  • With the AFL finals being conducted this month we are certainly going to see some rough & tough footy as the 8 final clubs strive to win the 2018 Premiership. At this t....

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  • Life can bring activities and sports that can result in some common injuries involving the shoulder. Sports such as tennis, golf, swimming, soccer, wakeboarding or water sk....

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  • Arthritis is a major cause of disability and handicap in Australia affecting people of all ages and walks of life. Arthritis is not a single condition. There are over 150 k....

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  • [su_row][su_column] A soft tissue injury is the result of a sprain, strain or bruise to a muscle tendon or ligament. These injuries often occur during sports and exercise a....

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  • [su_row][su_column] Iliotibial Band Syndrome, or ITBS, is one of the most common causes of pain that is felt on the outside of the knee. It is most common in runners, hiker....

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  • [su_row][su_column] During our busy everyday lives, we experience different forms of stress such as physical stress (accidents, falls, lifting heavy objects, etc.), emotion....

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  • [su_row][su_column] The importance of good posture cannot be stressed enough in modern times. It extends far beyond our outward appearance and aesthetics. Your posture is a....

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  • [su_row][su_column] Osteoporosis is a disease in which the bones become fragile and brittle. Bones fracture more easily than normal bone if they are afflicted with osteopor....

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  • [su_row][su_column] Scoliosis is a progressive, lateral curvature of the spine. Normally, when viewed from the side, the spine should have curves; but when viewed from the ....

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  • [su_row][su_column] A subluxation is a condition wherein a vertebra or a region of the spine has lost its proper alignment and capacity for movement in relation to its neig....

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  • Headaches affect just about everyone at some point and they can present themselves in many different ways. The types of headaches Chiropractors see are; Tension, Jaw (TMJ),....

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  • Trigeminal Neuralgia (TN) is described as one of the most severe pains known to man. It is a disorder of the trigeminal nerve that produces sudden, excruciating bouts of fa....

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  • Tailbone pain happens when there is an injury in the coccyx. This pain is also called coccyx pain. The tailbone or coccyx is located at the bottom part of the spinal column....

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  • Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain’s own biochemical pathways and to bring new pa....

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  •   Pull your entire head backwards on your neck Your chin should not go down or up but directly backward Hold 2 seconds then relax Do not poke the chin forwards Repeat ....

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  • The World Spine Day is October 16th and the theme for 2016 is Straighten Up and Move. Millions of people in all continents of the world suffer with spinal disorders. These ....

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  • A 2012 Australian study found the more time you spend sitting during the day, the higher your mortality risk soars. And that’s just one of a handful of recent reports....

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  • An uninterrupted deep sleep helps your brain process memories, stress, and emotions. It boosts your mood and improves your memory. When you had a deep sleep at night, you w....

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  • Thought for Today Tomorrow…… Become aware of your thoughts. If you think negatively all the time, you are going to live in fear. This makes it impossible to ever live a hap....

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  • Exercise releases feel-good endorphins and it’s a hard feeling to beat. Twenty minutes of exercise a day or three to four hours per week is what you should be aiming for at....

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  • If their wagging tail and heart-warming company wasn’t enough to encourage you to get a dog, take heed of research that shows canines actually keep us healthier and h....

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  • What can help you feel more energized during the day, improve your mood and even help you lose weight? Sleep! The body repairs and regenerates during sleep. Even calcium is....

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  • Healthy skin is one of the excellent side effects of eating carrots. Carrot’s vitamin A can protect our skin from sun damage, prevents it to become dry and cracked, removes....

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  • When it comes to specific foods you should eat, an anti-inflammatory diet involves avoiding foods that make inflammation worse and eating plenty of foods that reduce inflam....

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  • Spending time with friends is fun, but it may also yield a multitude of long-term physical and emotional health benefits. Studies show that healthy relationships make aging....

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  • Don’t let that sudden nip in the air put your workout plans into hibernation. Instead take your exercise routine inside. You’ll find a substitute for almost every outdoor e....

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  • Daily physical activity is vital for all Australian children and young people. Children and young people who accumulate the minimum amount of physical activity every day ar....

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  • Our health is inextricably connected to our happiness. And vice versa. Those two things come in many ways, shapes and forms, but stripped down to its simplest form, what mo....

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  • It may be tempting to spend more time in your warm and cosy bed when it’s cold outside. Most adults need between 7 and 9 hours of sleep a night, varying according to age an....

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  • Most of us are busy during the week and even our weekends seem to become non-stop errands, chores, work and travel. So how do you find time to relax? Take the whole weekend....

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  • Daily physical activity is vital for all Australian children and young people. The Australian physical activity guidelines provide clear recommendations for the minimum amo....

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  • Is chiropractic safe for everyone? This is a question asked rarely of chiropractic procedures these days. One could just as easily ask “How safe is it going to the gy....

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  • Use these tips to stay fit and healthy! Make sure to drink plenty of fluids, such as water, herbal teas, fresh juices or warm water with honey and lemon, to keep hydrated. ....

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  • Position your feet shoulder width apart. With your arms extended and in front of you, lower your body by bending at the knees and raise back up. Repeat this 10 times. For a....

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  • Target: The Piriformis (a deep gluteal muscle) Begin in a full push-up position, palms aligned under shoulders. Place left knee on the floor near shoulder with left heel by....

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  • Begin lying on your front. Slowly move up onto your elbows provided there is no increase in symptoms. Hold this position for 2 seconds and then return to lying flat. Repeat....

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  • Use your air conditioner. No air conditioning then put a bowl of ice in front of your fan. If you’re using a basic fan, this can greatly increase its effectiveness. Keep a ....

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  • Lie on the floor with your knees bent and feet flat on the floor. Squeeze your gluteals and then push your hips up until there is a straight line through knee and hip to up....

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  • 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 s....

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  • Using a towel, lie on your stomach. Attach the band your right foot and pull your heel to your butt. Hold this stretch for 1 min. Repeat 3 times. Change legs and repeat 3 t....

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  • Natural oils are the ideal solution for winter skin problems. Not only do they provide moisture, but in their natural state, natural oils often contain anti-aging nutrients....

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  • Gently bend your head forward while bringing your chin toward your chest. Stop when a stretch is felt in the back of your neck. Hold position for 15-30 seconds. Return to s....

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  • Social Wellness is our ability to maintain healthy, supportive relationships with other people. Social Wellness is necessary for your well-being and longevity. Poor social ....

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  • Start on all fours. Prayer- Exhale as you sit back onto heels, lower head, tuck chin and reach arms out. Cat- Inhale as you arch the back up and hollow out abdominals while....

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  • Let the sun shine! Just remember moderation. Guidelines for vitamin D intake suggest that a little dab of sun will do you good. Vitamin D is essential for strong bones, mus....

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  • President John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellect....

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  • Stand with your feet hip-distance apart and your knees slightly bent. Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe....

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  • New Year’s resolutions are a bit like babies, they’re fun to make but extremely difficult to maintain. Why not take the opportunity to set your mind on ways to live a full ....

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  • Start standing on one leg on a stair or curb, with your heel hanging off the back. Gently press your heel toward the ground until you feel a gentle pull along the back of y....

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  • The phrase “core stability” is one that gets thrown around a lot by trainers, athletes, therapists and doctors.  The average person probably knows that they nee....

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  • At the first sign of back pain, there are a few simple things you can do to provide short term relief and give your back the best chance of healing quickly. Make sure you c....

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  • When it comes to good health for you and your family, preventing a problem is much easier than treating a problem. In the long run, prevention also costs much less. Chiropr....

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  • Sleeping problems account for millions of hours of lost work, along with billions of dollars in medication and doctor bills. Sleeplessness has resulted in people seeking pr....

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  • Christmas holidays traditionally see families travelling up or down our beautiful country to spend this special time with relatives. To help you get there pain free, your C....

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  • Studies show that going outside each day has massive health benefits. Improving your short term memory, reduce stress, restore mental energy, improve concentration & in....

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  • Stand with your arm extended to the rear and parallel to the ground. (Or for a variation, bend your elbow to 90 degrees.) Hold on to an immovable object and then turn your ....

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  • Sleep and mental health are intimately linked. We all know that after a sleepless night we can feel a bit tired and irritable, but most of us can bounce back after a good n....

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  • 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 – one on ....

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  • Not in an email, not on Twitter or Facebook, but really: laugh out loud. Whether you like watching Family Guy or Seinfeld reruns, if it gets you chuckling, it’s good for yo....

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  • Australia is a sports-loving nation, as both participants and spectators. Australia’s mild winters mean that in most parts of Australia, participation in outdoor exercise a....

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  • World Spine Day is a great opportunity to shine light on spinal disorders and encourage you to take steps to better health. This year the theme is ‘Your Back in Action’, em....

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  • One of the popular topics in the fitness industry over the past few years has been “core stability”.  This is not merely the next exercise fad. Core stability is considered....

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  • Spinal Health Week 2018 launches CAA’s latest campaign: Chiro Can Help. This campaign highlights some common symptoms that prompt people to visit a chiropractor, such....

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  • This month we focus on what has become a growing problem for our patients – headaches (HA). 90% of all HA are primary HA, usually appearing between the ages of 20 – 4....

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  • Golf and chiropractic are a natural fit. For years, golf back pain has been accepted by golfers as some kind of badge of honour. But now golfers everywhere are beginning to....

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  • October 16th is World Spine Day.  Each year, people from around the world join together to raise awareness about the importance of spinal health.  This event is a regular p....

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  • For the past hundred years, chiropractic treatment has been used by pregnant patients to assure a comfortable pregnancy, and to assist with an uncomplicated labour and deli....

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  • The warmer weather is well and truly here and Christmas is fast approaching. You can feel the party vibe in the air. With a little planning, you can stay in good health whi....

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  • The Achilles tendon runs from the calf muscles down to the back of the heel bone (the back of the ankle). Achilles tendonitis is an inflammation of the Achilles tendon, usu....

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  • The most common cause of neck pain (and disturbed nights), is “prolonged abnormal posture during sleep”. A soft filled pillow that quickly loses its shape fails to offer th....

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  • Your work station must be arranged in a fashion that suits you best and would not cause stress to your body. Extended hours of repetitive work habits and poor posture in an....

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  • Follow these guidlines during the duration of your chiropractic treatment: Refrain from touching, probing, or rubbing the areas that your chiropractor treats. Refrain from ....

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  • To receive and hold a good adjustment, your spine must be at rest before and during the adjustment. Before every adjustment, we advise that you lie on the adjusting table f....

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  • To make an actual lasting structural and mechanical change takes time. Your entire spine must adapt and compensate for the movement created by a spinal adjustment. In some ....

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  • Pregnancy should be an enjoyable life experience, however, during pregnancy a woman’s body goes through enormous changes. Due to ligament laxity and the shifting of the cen....

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  • Posture is the position in which you hold your body upright against gravity while standing, sitting or lying down. Good posture helps minimise the amount of strain imposed ....

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  • Lifting injuries are a common cause of back pain. You can protect yourself against damage with good lifting habits, both at home and in the workplace. When you lift, your s....

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  • 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.....

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  • Sometimes we don’t feel in control of our lives, whether we are out of work, in a job we don’t like or having problems in a relationship. Exercise allows us to ....

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  • It has been reported that approximately 50% of all pregnant women experience back pain during their pregnancy (Journal of Obstetrics and Gynaecology).  However, only 21% of....

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  • With the festive party season in full swing and holidays just around the corner, Chiropractors are urging everyone to take extra caution, to stay safe, injury-free and happ....

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  • The average golfer tends to take up golf at an age when he or she is no longer participating in energetic, competitive and physically demanding sports. Unfortunately, this ....

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  • You may be celebrating, but that doesn’t mean that that you should send your judgment on holiday. Alcohol can interfere with your blood sugar by slowing the release o....

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  • Sciatica occurs when this nerve is compressed, irritated, or inflamed. The typical referral pain of sciatica pain begins in your back or buttocks and moves down the back of....

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  • Our spine is a sophisticated structure composed of bones, muscles, tendons and ligaments.  We can sprain ligaments, strain muscles, rupture discs and irritate joints – all ....

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  • Your dietary intake and eating habits offer two of the most influential means of determining how you feel and perform on a daily basis. By following some basic dietary prin....

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  • Participation in youth sports is not only booming, it’s something children are starting at earlier ages. According to Dynamic Chiropractic – The Chiropractic News Source, a....

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  • Ice is an effective and natural pain killer and anti-inflammatory agent. Ice can be applied over the inflamed area in the acute or early stages of your problem. Whenever yo....

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  • Golf is a sport with many health and wellbeing benefits. A reported 60 million people of all ages play golf across the world, sometimes into their 80s and 90s. The health b....

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  • The adductor muscle and tendon run along the inner thigh. An adductor strain (also known as a groin strain) is a common problem among many individuals who are physically ac....

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  • Golf and chiropractic are a natural fit. For years, golf back pain has been accepted by golfers as some kind of badge of honour. But now golfers everywhere are beginning to....

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  • Are you Sitting Comfortably in the Office? Ensure your chair is directly in line with the monitor and your feet flat in the floor. Make sure your lower back is supported – ....

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  • Approximately 80-90% of the population suffers from spinal pain at some point. A healthy spine is an often overlooked and essential part of a healthy lifestyle. People, who....

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  • As a parent, it is important for you to encourage your children to be physically active. A child should try to do at least 40–60 minutes of exercise each day. To achi....

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  • Did you know that there are around 600 muscles in the human body and skeletal muscles account on average for 60-70% of your body weight. So, it is not surprising that muscl....

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  • Ninety-two percent of Australian children aged 5-14 years use information and communication technologies including computers, with increased use correlated with higher age.....

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  • When it comes to pain management and relief, Chiropractic care is a branch of healthcare that focuses on the relationship between the body’s structure – mainly ....

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  • 1 in 5 Australians experience chronic pain at some stage in their lives, and it is estimated that chronic pain is the third most costly health problem in Australia. Chronic....

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  • At least 70% of Australia’s school students use computers. As a result of this increased usage, Chiropractors are treating more young patients suffering from the effe....

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  • Tradies have among the highest number of injuries, musculoskeletal conditions and other health and safety risks of any profession. Every day 10 tradies are badly injured at....

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  • Many musculoskeletal complaints arise from injuries sustained in sports. Each year we see athletic performance draw closer to the limits of human potential. Understanding t....

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  • As a large proportion of life is spent at work, the tips below are to help you move well, stay well and assist in preventing back pain in the workplace. Lifting Prior to an....

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  • It is important for children to establish beneficial health habits at an early age, as lasting health habits are usually solidified during childhood. A 2012 article publish....

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  •  “Pain is Australia’s third most costly health problem and arguably the developed world’s largest ‘undiscovered’ health priority.” – Pro....

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  • If you take the chiropractic approach, you’re in good company. Tiger Woods says that lifting weights and visiting his chiropractor regularly have made him a better go....

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  • Groin injuries account for up to 5 percent of all sports-related injuries, and the rates are much higher for sports such as football, soccer and hockey.  Below are helpful ....

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  • If you have arthritis, carrying out tasks around the home can be a challenge. However, making some practical changes to your home and changing the way you work should make ....

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  • It’s that time of year again when everyone is setting out New Year’s Resolutions and unfortunately it won’t be long till a majority of people start breaking them. There are....

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  • Christmas is a time for merry-making and family get-togethers, but it can have its pressures too. The family is stuck in the house, the kids are overexcited, there’s the tr....

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  • As many new mothers can attest, the muscle strains of pregnancy are very real and can be more than just a nuisance. The average weight gain of 10-16kgs, combined with the i....

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  • The spine is made of 33 individual bones stacked one on top of the other. Ligaments and muscles connect the bones together and keep them aligned. The spinal column provides....

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  • Sport is an important part of the culture in Australia, with a long history in the country dating back to the pre-colonial period. Australia’s mild winters mean that ....

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To book an appointment at Oak Park Family Chiropractic, please call (03) 9300 4035 or book online.