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.

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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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Spinal Health Week 2016

As 2016 is progressing, we are also coming up to 2016 Spinal Health Week. This years theme is Back you Inner Athlete. Leading up to the Rio Olympics this year, we are wanting Back-Your-Inner-Athleteto inspire people to release your own inner athlete. You don’t need to be world class athlete to release your inner potential. There are so many ways you can be doing this yourself and we want to help!

Over this month we will be celebrating in our office, as well as doing Spinal Screens in our local gyms and events within our community. We would like all of our Chiropractic Community to get involved and get your family and friends to come in and check out what Chiropractic has to offer.

Studies have found that Chiropractic and Exercise work hand in hand together, and by getting adjusted helps recovery time from strenuous exercise. We also know that adjusting subluxations removes interference to blocked nerves, which in turns helps our body function at a higher level. And doesn’t everyone want their body to working at optimum?

In this day and age we are moving less, eating more and creating much more disease in our bodies. Luckily we are slowly waking up to these scary statistics and starting to do something about it. By changing what we eat and the way we eat, getting into better exercise routines and researching self care to look after our own bodies so we can prevent disease rather than working with symptoms of diseases we have created.

We are urging our local community to do this and get experienced in your own health and wellness. Visit your local Chiropractor to learn more about the health of your spine and awareness of your body. These are the first steps forward into a world where you take control. Nobody else is going to do this for you.

 

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Adjusting the Subluxated Spine changes brain function

New Research is now out about adjusting the subluxated spine changes brain function.

Below is an article recently out with the new research.

We are very excited to announce that another Spinal Research Foundation facilitated research has been published in a highly reputable journal [1]. The study, undertaken by Heidi Haavik, Kelly Holt, Bernadette Murphy and others is published in the Journal of Neural Plasticity. And the results are very exciting for chiropractic!

The Journal of Neural Plasticity boasts an impact factor of 3.5 (as a comparison, The Journal of Manipulative and Physiological Therapeutics has an impact factor of 1.5.)

This from Heidi Haavik [2]:

“WE DO KNOW THAT SPINAL FUNCTION DOES AFFECT BRAIN FUNCTION. THERE’S NOW SOLID EVIDENCE THAT ADJUSTING THE SPINE CHANGES BRAIN FUNCTION.
THIS IS THE FOURTH TIME THAT THE EFFECT OF ADJUSTING THE SPINE HAS ON THE BRAIN HAS BEEN STUDIED. THIS LAST TIME IT WAS STUDIED AND CONFIRMED BY AN INDEPENDENT MEDICAL RESEARCHER.”

This study was conducted in an independent medical professor’s lab, where his bioengineer collected and analyzed the data. This is an important bonus for this study – that all data was collected and analysed by scientists who had no preconceived ideas about chiropractic. This greatly lowers the level of bias.  These were scientists from Aalborg University Hospital in Denmark.

A Vitally Important Implication

More than just confirming once again that adjusting the spine has an effect on the brain, this study indicates that adjustments impact the function of the prefrontal cortex. Haavik is particularly excited about what this implies:

“The latest study suggests that the changes that we do see in the brain when we adjust the spine do occur in the prefrontal cortex. That part of the brain is like the conductor in the brain.”

The research shows that when we adjust the spine, we significantly increase activity in the prefrontal cortex. “The study showed a change in brain function by almost 20% on frontal-lobesaverage”. The prefrontal cortex is the area in the brain where higher learning and cognition happens. Haavik explains:

“An effect on the function of the prefrontal cortex could explain many previous research results, such as improvements in sensorimotor function relevant to falls-prevention; better joint-position sense in both the upper limb and the lower limb; improved muscle strength in lower limb muscles; better pelvic floor control; and better ability to carry out mental rotation of objects.”

Chiropractors have long observed a wide variety of changes in the people under their care following adjustments. Along the wide spectrum of claims from those under care are those who say they feel better or focus better and those who notice improvements in movement and coordination. This study takes us a little further down the path of understanding why this could be.

These are important control mechanisms run by the prefrontal cortex. For example, joint position sense is the brain’s ability to know where the arms and legs are in space. And mental rotation is important, because as Haavik explains:

“Being able to accurately perceive the world around you is a vital skill we need all day every day. To recognize some objects you may need to mentally rotate them. For example to recognize the letter p versus b if they were not upright you would need to rotate them in your mind to figure out which letter it was. We all do mentally rotate shapes and objects we see, but we may not often think about that we do it, or how important this is in our daily life.”

Haavik and her team are excited about the evidence regarding the location of changes post-adjustment.

“THIS IS SOLID SCIENTIFIC EVIDENCE THAT ADJUSTING THE SPINE CHANGES THE WAY THE PREFRONTAL CORTEX OF THE BRAIN IS PROCESSING INFORMATION FROM THE ARM. IT DEMONSTRATES WE CHANGE THE WAY THE BRAIN WORKS AND SHOWS THAT SPINAL FUNCTION IMPACTS BRAIN FUNCTION. ONE OF THE MOST INTERESTING THINGS ABOUT THE CHANGES WE OBSERVED WAS THAT THE PREFRONTAL CORTEX IS RESPONSIBLE FOR BEHAVIOR, GOAL DIRECTED TASKS, DECISION MAKING, MEMORY AND ATTENTION, INTELLIGENCE, PROCESSING OF PAIN AND EMOTIONAL RESPONSE TO IT, AUTONOMIC FUNCTION, MOTOR CONTROL, EYE MOVEMENTS AND SPATIAL AWARENESS.”

If, as this research suggests, adjusting improves prefrontal cortex activity, a part of the brain that is responsible for just so much higher level function, then what does this mean in terms of chiropractic’s impact on things like behavior, decision making, memory and attention, intelligence, processing of pain and emotional response to it, autonomic function, motor control, eye movements and spatial awareness?

We already know that adjustments cause improvements in sensorimotor function relevant to falls-prevention; better joint-position sense in both the upper limb and the lower limb; improve muscle strength in lower limb muscles; better pelvic floor control; and better ability to carry out mental rotation of objects.

Why This Study Matters

Again, this study not only shows that when we adjust subluxations we change brain function. It changes activity by 20% just by adjusting.

And this effect may be on the conductor in the brain.
This shows us that every time we’re adjusting someone, we’re having a big, positive effect on the brain. And a brain that’s functioning differently and conducting its activities better is sure to have an effect on the body.

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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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Kids Day 2015!

We’re VERY excited to announce our annual Kids Day for 2015!!

Please join us at 4pm on Thursday 29th of October for face painting, healthy snacks, games, prizes, and of course free adjustments!

Please Book your children’s place by calling Tara on 9418 9031. It promises to be a WILD time.

Kids Day 2015

regards,

Dr Sarah MacNeil

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