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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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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Ashram experience to be shared at Yoga retreat

Yoga practitioner and teacher Nityadrashta will be sharing practical yoga tips at our retreat.

Yoga practitioner and teacher Nityadrashta will be sharing practical yoga tips at our retreat.

Chiropractic Central will be hosting a Detoxify and Re-Energise Yoga Retreat on Saturday 1st of February. The retreat, hosted by Yoga practitioner Nityadrashta, will include sessions on Yoga practices, breathing techniques, eating to suit your body type, yoga nidra and spinal health.

Nityadrashta, coming to Sydney from Bellingen for the retreat, has over a decade of teaching experience and recently spent 9 months in an ashram in India. During her stay, she experience different levels of Yoga and learnt more about yoga spirituality.

“My ashram experience was excellent, said Nityadrashta. “There were long periods of silence, perfect for introspection and learning more about yourself. The day retreat at Chiropractic Central will showcase the benefits of yoga and include relaxation and concentration techniques and skills newcomers and regular yoga practitioners will be able to implement themselves.”

As a Chiropractic practice that focuses on holistic health, the team and I are looking forward to presenting and attending this day retreat. Timed for those returning to work after summer holidays, the sessions will provide practical tips for starting the year well.”

Tickets are $90 and a vegetarian lunch is included. Bookings can be made through Chiropractic Central on ph. 9418 9031.

  • 9am – 5pm, Saturday 1st February 2014 @ Chiropractic Central
  • Tickets: Please contact Tara on ph. 9418 9031

I look forward to seeing you at the retreat.

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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Re-energise for 2014

I can’t think of a better way to start 2014! On Saturday 4th of January 2014, Chiropractic Central Lane Cove will be hosting Detoxify and Re-energise with Yoga, a day retreat that will include Yoga practices, breathing techniques, eating to suit your body type, yoga nidra and spinal health.

Tickets are $90 and a vegetarian lunch is included.

Please contact Tara to book your spot on 9418 903. For more information please contact Nicci on niccinitya@gmail.com.

See you there.

Detoxify and Re-energise with Yoga to start 2014 on the right foot.

Detoxify and Re-energise with Yoga to start 2014 on the right foot.

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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