Release your Inner Calm

Are you feeling the pressures of everyday life in the fast lane? There are plenty of ways to help yourself find the calm among the storm.

Lets look to one of the easiest things to use… YOUR BREATH!!
Controlled breathing is a great technique that can be used to help lower blood pressure, promote feelings of calmness and relaxation, helps anxiety and to de-stress.

Here are some different breathing techniques:

1. Equal Breathing
To start, Inhale for a count of four, then exhale for a count of four – all through your nose.
This is a great technique if your trying to get to sleep.

breathing

 

 

2. Abdominal Breathing
Hold one hand on your chest and the other on your belly. Take a deep breath through the nose ensuring the diaphragm inflates. Count six to10 deep slow breathes per minute for 10 minutes.

3. Progressive Relaxation

To get rid of tension head to toe, close the eyes and focus on tensing and relaxing each muscle group for two or three seconds each. All while maintaining deep, slow breaths.

4. Guided Meditation and Visualisation

Go straight to your happy place using a guided recording from either a coach, teacher or podcast to enter total relaxation through visualisation.

image-23

5. Skull Shining Breathe

Begin with a long, slow inhale followed by a quick powerful exhale generated from the lower belly. Do 10 of these every one to two seconds.

Trying these techniques can help get you to a nice and relaxing place amongst all the rush in normal life. To practice and use this at least once a day for a few minutes can help greatly in your everyday stressors.

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Pubic Pain in Pregnancy

This week I thought I would touch on a subject that I have only very recently encountered.. With being pregnant, sometimes you feel like your body is still the same as before you were pregnant. It is not until something happens and you get some severe pain that you know your body is changing dramatically.

This happened to me a short while ago with the gym, doing my usual routine, it wasn’t until I got home a relaxed and sat in a strange position that it all fell apart. As I tried to stand up and walk my pubic bone had separated and twisted, due to my expanding muscles a changes in the “Relaxin” hormone changing those muscles.

This is called Symphosis Pubis Dysfunction (SPD). Pubic Dysfunction in pregnancy happens because of the hormone “Relaxin” that causes the muscles to soften in the pelvic area to help get the uterus ready for the baby to move down through the birth canal. Relaxin starts coming into play from about 12 weeks, so anytime from here it is important to be careful of those ever softening muscles.

The Symphysis pubis plays a huge part in holding the pelvis steady during activity, so you can imagine the pain you can suffer when that is not aligned properly (whilst also carrying a very heavy load).

Some of the symptoms that can come with this condition vary from women to women. The pain may just stay in one place at the front of the pelvis, in other cases it can move from different areas in your pelvis.

  • Pain over the front joint
  • Pain described as deep bruising, burning or stabbing
  • Tender to touch
  • Lower back pain, especially in sacro area
  • Hip, groin and lower abdominal pain
  • Reduced hip range of motion
  • Radiating pain to inner thigh
  • Waddling/shuffling gait
  • Increased pubic pain on normal activity eg. walking, parting and lifting legs
  • Audible clicking/grinding sound coming from the pelvis (at the symphysis joint)
  • Bladder dysfunction (temporary incontinence with changes in position)

Chiropractors often hear from their patients that they have difficulty rolling over in bed, going up or down stairs, getting in or out of the car, bending over to put clothes on, lifting legs, getting in and out of the bath.

Getting Treatment:

As I have had this problem during my pregnancy the help of Chiropractor has been evidently beneficial.

The majority of women who receive Chiropractic treatment for SPD, will experience a positive response. Chiropractic aims to address the root cause of the problem. It is recommended that you start getting treatment early on to prevent the the problem from becoming more severe later in your pregnancy.

Treatment may involve:

  • Work on the soft tissues
  • Ligament release techniques
  • blocking techniques (using a wedge shaped blocks placed under pelvis to relieve pressure)
  • Activator techniques
  • Webster’s Technique
  • Exercise advice
  • recommendation of a pelvic joint stability belt

Some self help techniques for at home may be:

  • Resting
  • Using a body pillow between legs whilst lying on side in bed
  • Not sitting with your legs crossed
  • Keeping legs symmetrical when moving and sitting
  • Avoid lifting, twisting, prolonged standing, vacuuming
  • Avoid straddling or squatting
  • Move both legs whilst getting out of car, do not separate
  • Avoid breaststroke

Your Chiropractor can advise more techniques to help after they have assessed your case.

pelvis-symphysis-pubis

For more information or to book an appointment give us a call on (02) 9418 9031 or visit our website http://www.chiropracticcentral.com.au

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Is your Spine ready for Summer?

Is your spine ready for summer?

With summer upon us it is important to remember that as we shake off the winter dust and start to do more outdoor activities and get back into different sports and fun activities, it is important to prepare our bodies and spines before just jumping in head first and going for gold. There are important supporting muscles and ligaments around the spine that if we prepare them first before major activity or loading we can decrease the chance of injury and make sure you stay strong. If these stabilizers are being lazy this can cause the spine to become misaligned (known as subluxation) and this can then cause the body to get pain and stiffness in certain areas, seize up, repair much slower and decay faster. To prevent this from happening there are a couple of things you can do to strengthen these stabilizers. As with any exercises you should always consult a professional before proceeding and if you have any discomfort you should stop immediately and speak to your chiropractor.

There are three specific exercises I would recommend for getting these stabilizers strong:

1. Superman: With this exercise lie on your stomach with your forehead supported by a towel

to relieve and pressure on the neck. Slowly raise your right arm and left leg at the same time off the groundsuperman and hold for three deep breaths. Then lower them down and repeat with the left arm and the right leg.

It’s not about how high you lift the limbs it’s about keeping your whole body still and level as you raise them. Pretend you have a glass of water sitting on your lower back and you don’t want to let any of the water spill. Repeat
5 times.

2. Posterior bridge: Lying on your back, bend your knees, keepithe-bridge-exerciseng your feet on the floor. In that position tighten your buttocks. Slowly raise your buttocks off the floor and keep the pelvis level so there is no rotation left

or right. Hold for 3 deep breaths then slowly lower the buttocks back to the floor. Repeat 5 times.

 

 

3. Side bridge. Start on your side and come up onto your elbow so it is on the floor directly below your shoulder. Bend your knees but keep your body in a straight line. Slowly raise your hips off the floor so you are lifting your body up and resting side_plank2your weight between your arm and your knees.

Hold for 10-15 seconds. Build that up to 1 minute. When you get comfortable with that straighten your legs and come up onto your feet rather than your knees and build up to 1 minute in that position. Do this exercise on both sides.

If you have concerns about the stability of your spine or would like more information about these exercises and how you can get a stronger spine to be doing the things that you love, Say Hello at adminlc@chiropracticcentral.com.au or (02) 9418 9031

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W-sitting. What is it? What’s wrong with it?

W-sitting can cause pelvis and lower back pain in the future.  Walking issues may be coming from the pelvis, so it’s important to have children’s spines checked!

So what is W-sitting?

W Sitting Position. Source: http://www.yummymummyclub.ca/family/toddlers/20121001/the-dreaded-w-sitting-in-toddlers

W Sitting Position. Source:
http://www.yummymummyclub.ca/family/toddlers/20121001/the-dreaded-w-sitting-in-toddlers

W-sitting is when a child sits on the floor with their bottom between their legs and their knees are bent. Their legs are rotated away from the body. if you stand above them and look down, it looks like wheir legs are forming a “W”.

W-sitting causes the hip and leg muscles to become shortened and tight which could increase chance of back or pelvis pain as they grow.  One study also suggests that W-sitting as a preschooler may increase the likelihood of a child becoming flat footed in both feet (European Journal of Pediatrics, Chen KC, 2010)*.

WHAT CAN YOU DO TO HELP?

Ideally, you want to avoid your child developing this habit. Encourage other ways to sit on the floor as W sitting may lead to poor posture, delayed developmental skills, and overcompensation of other muscle groups.

It may be worthwhile to seek advice for suggestions on how to correct their position and for treatment of any underlying strength deficits or muscle tightening that has resulted.

For more information visit The Inspired TreeHouse.

regards,

Dr Sarah MacNeil

Please follow Chiropractic Central  on Facebook to stay up to date with our news and continue the conversation.

You can also follow Chiropractic Central’s Instagram account too (@ChiroCentral).

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Are your muscles holding you still?

Stress has an accumulative effect of building up layer upon layer and is a large contributing factor for multiple different diseases.

Chiropractic Central's Remedial Massage Therapist Shona.

Chiropractic Central’s Remedial Massage Therapist Shona.

Notice what happens in your body when you think about something stressful.Which areas tighten up in response? Are you holding your breath or bracing anywhere? The resting length of your muscles is your energy and action potential. Are your muscles ready for use? Or sore and fatigued from being tight and stuck?

Our muscles are designed to move us, but yours may be holding you still.

Stress has an accumulative effect of building up layer upon layer and is a large contributing factor for multiple different diseases; releasing tension changes that cycle allowing your body to repair. When one area tightens, it tugs on the connecting parts that have to pull back. A whole body ‘tug of war’ reaches a certain point when there is no more slack left and we experience a pain or discomfort in that part and overall stiffness. The body is so adaptable that sometimes we may not even realise how much tension is currently required to support us. Massage releases these excessive activation / compensation patterns so your muscles can return to their resting length when they are not required to engage. This creates more space between the fibres for your circulation to reach and nourish all your cells so they can do what they do best and you can be feeling at your best.

Watch this space for upcoming events with our Remedial Massage Therapist Shona. She will be leading sessions so that you can fully understand what happens in your body during a remedial massage treatment.

regards,

Dr Sarah MacNeil

Please follow Chiropractic Central  on Facebook to stay up to date with our news and continue the conversation.

You can also follow Chiropractic Central’s Instagram account too (@ChiroCentral).

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